Hey, If EzineArticles wants to give me expert author status, I will take it!
Saturday, December 12, 2009
Wednesday, December 9, 2009
The Future of Fitness in 2010 and Beyond
What is going on all you fitness crazed braus and sisters? I do hope you are well...
It is December and it is time for my annual fitness year in review.
Sadly, it seems that the fitness industry at large has not made any great inroads into providing a short term, long term or any term solution to our country's large scale obesity epidemic that is not just a national crisis (oh yeah, it is a CRISIS on a freakin' GRAND SCALE) but, a world wide catastrophy (Alright, officially a pandemic).
SCARY STUFF, MAN... SCARY, SCARY STUFF!
The sickening fact that our country has become through both poor nutrition (NOTE-no thanks to some real crap and far too long perpetuated information from the mainstream) and a lack of REAL EFFECTIVE exercise, (NOTE-i.e. GARDENING, even if it is ALL OUT, REDLINE, HIGH INTENSITY INTERVAL WEED PULLING AND LAWN MOWING does not qualify as exercise...) not only more fat, more lethargic and more sick and getting sicker; we have succeeded in passing down to our youth a new disease called TYPE II Juvenile Diabetes. Now, this is just straight up NUTTS!
Man, things have gotten' screwed up big time! And, now we have to make things right. So, what I am going to do is provide some real positive upside strategies that, for lack of a better term, will be the fitness 'trends' of 2010. These ideas will help both our youth and adult populations find what maybe better solutions to acquire better health and well being.
What is done is done. Now, it's time to get this country back to being the STRONG & FIT nation we deserve to be!
Sound good to you?...Cool! Here we go...
2010-The year we will finally get our fit together and GET. FIT. DONE.
Fitness Trend #1- Fitness Boot Camps Will Take Over One-On-One Personal Training
Hey, after this two year long recession who can afford a $60 one-on-one personal training session anymore? Answer=Very few.
Well, with problems comes solutions. And, the emergence of the fitness boot camp has provided the solution to the personal training problem. Boot camps are the HOTTEST thing going on in the fitness world right now! The boot camp model provides the ultimate win-win for both trainers and clients making one-on-one training virtually obsolete. Fitness trainers are better able to leverage their time because they can provide their service to larger groups and maximize profits. Fitness clients (boot camp members) are better able to access personal training services in a unique and dynamic team environment that provides great motivation, energy, social support & accountability for only a third or less of the cost of the average personal training session.
If you are looking to lose weight, look GREAT and feel better in 2010, do yourself a favor... save some of your hard earned $ and simply get better results by joining a local fitness boot camp.
This will be the best decision you will make ALL year!
Fitness Trend #2- Interval Training Will Give an UNDISPUTED Beating To Long, Boring Aerobics Workouts... A BEATING!
Why is High Intensity Interval Training gaining rapid popularity? Because it freakin' works...BIG TIME!
It crushes endurance type training because endurance training (lasting 30-60 minutes or more)
focuses on volume of training. Here is a typical example: Your average runner will pound the pavement for the same amount of miles, at the same pace, over and over, day after day, week after week, month after month...beating down their bodies and getting less than exciting results from that investment of time and energy. They are burning off weight by wasting away muscle and destroying their metabolism at the same time. This method sounds like a poor ROI for someone who really wants incredible, long lasting results from their exercise program.
Now, bring in the power of HIIT. High Intensity Interval Training focuses on a much more substantial variable for productive exercise; and that is quality or intensity of training. HIIT works similar to resistance training in that it stimulates the body's systems to maintain and even gain lean tissue. And gaining muscle is the key to a 'fat rippin', look better, feel better, BE BETTER METABOLISM!Hey, did you know that fat burns in muscle? More Muscle...Faster Metabolism!
Put in yet another way-Unless you want to LOOK like the top 30 minute finishers at any marathon race, it is probably not a good idea to train like one!
If you want science behind this idea just look at these two landmark studies-
The Tabata Study and The Gibala Study
2010 is the year you will "Ripp It Up" with ALL-OUT-EFFORT type of HIIT work, and you will look better naked for it!
Fitness Trend #3- If We Want Improved Health, Performance and A Killer Body Then...
We need to get rid of those unnecessary sugars in our diets!
This is not some kind of trendy, fad type of rhetoric. If anyone still thinks a high carb, low-fat diet works then they probably have not recognized the obvious devastation that this type of diet has caused.
Here is a very short list:
- 2/3 of our population is Overweight/Obese.
-Diabetes up 400% since the food pyramid of 1986 (Recommends lots of grains
and cereals, and low fat)
-A new disease...Juvenile Onset Diabetes (another name for Type II Diabetes)
-Cancer diagnosis have gone through the roof! Highest rates in history.
Hey, what does a tumor FEED on? SUGAR! Hmm...
-Cardio Vascular Disease (High carb diets stimulates the liver to drench the
the circulation with triglycerides and LDL's)
-High Carb diets cause and support Metabolic Syndrome
-A recent John Hopkins University Study has changed the way doctors will treat certain cancer patients. By eliminating carbohydrates in cancer patients' diets, oncologists have found it unnecessary to treat many types of tumors with toxic doses of chemo as well as radiation to shrink or, entirely eliminate the presence of these tumors.
Great books to read and establish a sound understanding of how our bodies REALLY respond to the foods we eat are:
'The New Diet Revolution' by Dr. Robert Atkins, M.D.
'The TNT Diet' by Jeff Volek, PhD RD.
'Protein Power' by Dr.Michael R. and Dr.Mary Dan Eades , M.D.'s
'The Paleo Diet' by Loren Cordain, PhD
KNOWLEDGE IS POWER! READ!
Fitness Trend #4- Fitness Boot Camps For Kids? Yeah, Why Not!
Lets face it many of our school districts have limited or eliminated gym class based on budgetary or other B.S. reasons. The reasons are not that important as the fact that now we have a real issue of addressing the fitness of our youth outside the school setting. (Unless the kids are involved in sports at their school). No worries though, because of Youth Coach Brian Grasso and his International Youth Conditioning Association, there is now a growing trend of youth specific exercise programming in fitness facilities throughout the world. The IYCA has developed incredibly effective programming that is relevant to age groups ranging from 6-9, 10-12, 13-15 & 16-18. The programming takes into consideration the neural development of pre and pubescent kids so they can learn and adapt movement and exercise in appropriate developmental patterns. A real important fact with youth and exercise is this: Kids that are exposed to fun and effective exercise early on tend to continue with a healthy and fitness oriented lifestyle for LIFE!
To learn more please go to International Youth and Conditioning Association
Fitness Trend # 5- Fitness Anywhere & The TRX Will Rule The Fitness Roost
Man, I started using the TRX four years ago. When I was throwing the straps on top of the cable machine at our local health club, everyone was looking at me like I had 3 heads on my shoulders.
Well, four years later I have to say "if you are not using the TRX, you are the odd man out!"
Hey, If you have a chance to use THE MOST PROGRESSIVE & VALUABLE EXERCISE TOOL
the fitness industry has seen in years, JUST DO IT!
You may never go back to "machines" again. http://www.fitnessanywhere.com/
Alright those are my Top 5 fitness trends for the next year.
Now, I want to close this up by asking- "If I were to give you some real easy tips to follow (well, maybe not so easy in practice) for the ultimate, one-two belly fat burning punch for that kick ass New Year... New Body You...
Would YOU Follow Them?"
a.Change your mindset about food
Eat Lean, hormone and antibiotic free meats;cage-free eggs;wild caught fish(salmon); raw veggies(e.g.BIG ASS SALADS); moderate amounts of locally grown and/or organic fruits; raw nuts and seeds; WATER...WATER...WATER;low-sugar whey protein powder (post workout); and 'Goof Off' now and then. (Read TNT Diet by Jeff Volek)
...Look for my book. It will be available soon!
b. Find a local 'KICK ASS TRX USING FITNESS BOOT CAMP' and ENLIST!
c. Eliminate stress from your life as much as you can. Control whatever you can, and the rest well, is not up to you anyway, so just chill.
Follow these a b c's and YOU WILL HAVE THE YEAR OF YOUR LIFE! I PROMISE!
It's 2010 Baby! Time to 'Ripp It Up' and GET. FIT. DONE.
You WILL Have an AWESOME Year!
Peace-
Matt
It is December and it is time for my annual fitness year in review.
Sadly, it seems that the fitness industry at large has not made any great inroads into providing a short term, long term or any term solution to our country's large scale obesity epidemic that is not just a national crisis (oh yeah, it is a CRISIS on a freakin' GRAND SCALE) but, a world wide catastrophy (Alright, officially a pandemic).
SCARY STUFF, MAN... SCARY, SCARY STUFF!
The sickening fact that our country has become through both poor nutrition (NOTE-no thanks to some real crap and far too long perpetuated information from the mainstream) and a lack of REAL EFFECTIVE exercise, (NOTE-i.e. GARDENING, even if it is ALL OUT, REDLINE, HIGH INTENSITY INTERVAL WEED PULLING AND LAWN MOWING does not qualify as exercise...) not only more fat, more lethargic and more sick and getting sicker; we have succeeded in passing down to our youth a new disease called TYPE II Juvenile Diabetes. Now, this is just straight up NUTTS!
Man, things have gotten' screwed up big time! And, now we have to make things right. So, what I am going to do is provide some real positive upside strategies that, for lack of a better term, will be the fitness 'trends' of 2010. These ideas will help both our youth and adult populations find what maybe better solutions to acquire better health and well being.
What is done is done. Now, it's time to get this country back to being the STRONG & FIT nation we deserve to be!
Sound good to you?...Cool! Here we go...
2010-The year we will finally get our fit together and GET. FIT. DONE.
Fitness Trend #1- Fitness Boot Camps Will Take Over One-On-One Personal Training
Hey, after this two year long recession who can afford a $60 one-on-one personal training session anymore? Answer=Very few.
Well, with problems comes solutions. And, the emergence of the fitness boot camp has provided the solution to the personal training problem. Boot camps are the HOTTEST thing going on in the fitness world right now! The boot camp model provides the ultimate win-win for both trainers and clients making one-on-one training virtually obsolete. Fitness trainers are better able to leverage their time because they can provide their service to larger groups and maximize profits. Fitness clients (boot camp members) are better able to access personal training services in a unique and dynamic team environment that provides great motivation, energy, social support & accountability for only a third or less of the cost of the average personal training session.
If you are looking to lose weight, look GREAT and feel better in 2010, do yourself a favor... save some of your hard earned $ and simply get better results by joining a local fitness boot camp.
This will be the best decision you will make ALL year!
Fitness Trend #2- Interval Training Will Give an UNDISPUTED Beating To Long, Boring Aerobics Workouts... A BEATING!
Why is High Intensity Interval Training gaining rapid popularity? Because it freakin' works...BIG TIME!
It crushes endurance type training because endurance training (lasting 30-60 minutes or more)
focuses on volume of training. Here is a typical example: Your average runner will pound the pavement for the same amount of miles, at the same pace, over and over, day after day, week after week, month after month...beating down their bodies and getting less than exciting results from that investment of time and energy. They are burning off weight by wasting away muscle and destroying their metabolism at the same time. This method sounds like a poor ROI for someone who really wants incredible, long lasting results from their exercise program.
Now, bring in the power of HIIT. High Intensity Interval Training focuses on a much more substantial variable for productive exercise; and that is quality or intensity of training. HIIT works similar to resistance training in that it stimulates the body's systems to maintain and even gain lean tissue. And gaining muscle is the key to a 'fat rippin', look better, feel better, BE BETTER METABOLISM!Hey, did you know that fat burns in muscle? More Muscle...Faster Metabolism!
Put in yet another way-Unless you want to LOOK like the top 30 minute finishers at any marathon race, it is probably not a good idea to train like one!
If you want science behind this idea just look at these two landmark studies-
The Tabata Study and The Gibala Study
2010 is the year you will "Ripp It Up" with ALL-OUT-EFFORT type of HIIT work, and you will look better naked for it!
Fitness Trend #3- If We Want Improved Health, Performance and A Killer Body Then...
We need to get rid of those unnecessary sugars in our diets!
This is not some kind of trendy, fad type of rhetoric. If anyone still thinks a high carb, low-fat diet works then they probably have not recognized the obvious devastation that this type of diet has caused.
Here is a very short list:
- 2/3 of our population is Overweight/Obese.
-Diabetes up 400% since the food pyramid of 1986 (Recommends lots of grains
and cereals, and low fat)
-A new disease...Juvenile Onset Diabetes (another name for Type II Diabetes)
-Cancer diagnosis have gone through the roof! Highest rates in history.
Hey, what does a tumor FEED on? SUGAR! Hmm...
-Cardio Vascular Disease (High carb diets stimulates the liver to drench the
the circulation with triglycerides and LDL's)
-High Carb diets cause and support Metabolic Syndrome
-A recent John Hopkins University Study has changed the way doctors will treat certain cancer patients. By eliminating carbohydrates in cancer patients' diets, oncologists have found it unnecessary to treat many types of tumors with toxic doses of chemo as well as radiation to shrink or, entirely eliminate the presence of these tumors.
Great books to read and establish a sound understanding of how our bodies REALLY respond to the foods we eat are:
'The New Diet Revolution' by Dr. Robert Atkins, M.D.
'The TNT Diet' by Jeff Volek, PhD RD.
'Protein Power' by Dr.Michael R. and Dr.Mary Dan Eades , M.D.'s
'The Paleo Diet' by Loren Cordain, PhD
KNOWLEDGE IS POWER! READ!
Fitness Trend #4- Fitness Boot Camps For Kids? Yeah, Why Not!
Lets face it many of our school districts have limited or eliminated gym class based on budgetary or other B.S. reasons. The reasons are not that important as the fact that now we have a real issue of addressing the fitness of our youth outside the school setting. (Unless the kids are involved in sports at their school). No worries though, because of Youth Coach Brian Grasso and his International Youth Conditioning Association, there is now a growing trend of youth specific exercise programming in fitness facilities throughout the world. The IYCA has developed incredibly effective programming that is relevant to age groups ranging from 6-9, 10-12, 13-15 & 16-18. The programming takes into consideration the neural development of pre and pubescent kids so they can learn and adapt movement and exercise in appropriate developmental patterns. A real important fact with youth and exercise is this: Kids that are exposed to fun and effective exercise early on tend to continue with a healthy and fitness oriented lifestyle for LIFE!
To learn more please go to International Youth and Conditioning Association
Fitness Trend # 5- Fitness Anywhere & The TRX Will Rule The Fitness Roost
Man, I started using the TRX four years ago. When I was throwing the straps on top of the cable machine at our local health club, everyone was looking at me like I had 3 heads on my shoulders.
Well, four years later I have to say "if you are not using the TRX, you are the odd man out!"
Hey, If you have a chance to use THE MOST PROGRESSIVE & VALUABLE EXERCISE TOOL
the fitness industry has seen in years, JUST DO IT!
You may never go back to "machines" again. http://www.fitnessanywhere.com/
Alright those are my Top 5 fitness trends for the next year.
Now, I want to close this up by asking- "If I were to give you some real easy tips to follow (well, maybe not so easy in practice) for the ultimate, one-two belly fat burning punch for that kick ass New Year... New Body You...
Would YOU Follow Them?"
a.Change your mindset about food
Eat Lean, hormone and antibiotic free meats;cage-free eggs;wild caught fish(salmon); raw veggies(e.g.BIG ASS SALADS); moderate amounts of locally grown and/or organic fruits; raw nuts and seeds; WATER...WATER...WATER;low-sugar whey protein powder (post workout); and 'Goof Off' now and then. (Read TNT Diet by Jeff Volek)
...Look for my book. It will be available soon!
b. Find a local 'KICK ASS TRX USING FITNESS BOOT CAMP' and ENLIST!
c. Eliminate stress from your life as much as you can. Control whatever you can, and the rest well, is not up to you anyway, so just chill.
Follow these a b c's and YOU WILL HAVE THE YEAR OF YOUR LIFE! I PROMISE!
It's 2010 Baby! Time to 'Ripp It Up' and GET. FIT. DONE.
You WILL Have an AWESOME Year!
Peace-
Matt
Monday, December 7, 2009
Top 8 Holiday Fit Gifts of 2009
Hey, the holidays...they are UP ON US! And, real quick don't cha know!
And if you are in one of those "I hit the holiday gift buying wall" moments, then I think I may be able to help you out. Why not think fitness gifts?
Here is my official 'top 8 because it's gettin' late' last minute fitness gifts list for 2009:
1.) A Foam Roller
Yep, everyone's rolling! Well, should be anyway. You may have seen foam rollers being used in many health club settings over the last year. It is a self-massage tool that is almost as effective as a professional massage. You use the foam roller to apply low load force or pressure to tissue (muscle) adhesions that can effect how that muscle functions, and how the joint(s) that muscle moves functions. Great for injury prevention as well as jumpstarting recovery from a tough training session! We "roll" in my fitness studio and I hope you do the same where ever you train.
Finding a good foam roller is key. The rollers found at retail sports stores are usually of low quality and wear down pretty quick. I get all of my foam rollers online from http://www.stretchwell.com/
The 36"x6" full roller is the one I use and it is relatively inexpensive.
I have also used PVC pipe that is obviously much more firm than foam, but in my estimation even more effective for rolling. Just go to a home supply store (Home Depot ), and buy a 10'x 4" piece of pipe ($11). Ask service to cut it in half so it is easier to transport. Borrow a friend's chop saw and cut pipe in 12" pieces. Now, you have rollers for life with this sweet GET. FIT.DONE on the QT tip.
2.) Jump Rope & Medicine Ball
Hey, give me a jump rope and a medicine ball (the one that DOES NOT bounce) and we can
have a crazy butt-busting, lung-searing, muscle seizing on the fly anytime...
anywhere... boot camp style 4 minute workout! Think I'm kidding?
PUSH...JUMP...SLAM! Let's Go!
a. 20 pushups (as fast as possible) :10 rest, :20 Jump Rope
b. 20 Medicine Ball Slams :10 rest, :20 Jump Rope
c. 20 Alternating Split Squats :10 rest, :20 Jump Rope
d. 20 elevated feet pushups :10 rest, :20 Medicine Ball Slams
REPEAT WITH AS LITTLE REST AS NEEDED
GOAL: 4 ROUNDS OF ABOVE EXERCISES AS DESCRIBED IN UNDER 20 MINUTES!
Go to http://www.stretchwell.com/ and order a 8' speed rope for a 5'-5'7"person,
9' speed rope for a 5'8"-6'1" person, 10' speed rope for a 6'2" + person.
2 choices for medicine balls: 5kg vari-firm or 7kg vari-firm medicine balls.
I have no affiliate agreement with STRETCHWELL. They are just a great company
with good products.
With shipping you are looking at a $25 gift. Plus the workout...That's on me! Merry Christmas!
3.) Resistance Bands
I was never that crazy about exercise bands until I met Dave "The Band Man" Schmitz at a fitness conference. This brother just "ripps it up" when it comes to band training (hence his nick name). And, after he put me through one of his crazy and innovative workouts I became a
BELIEVER ! BIG TIME! Bands are the perfect, easy to carry gym in a bag tool for travel, gym use or home use and the only place I would recommend buying resistance bands is right here at
http://www.1shoppingcart.com/app/?af=1043640
4.) A Gift Card To Whole Foods or Trader Joe's
These two food stores just rock when it comes to buying wholesome foods. And yes, they maybe a bit more expensive than the conventional supermarkets, but a gift card to a Whole Foods or Trader Joe's just says that you care what a friend or loved one on your gift list puts in their bodies. A weeks worth of real healthy groceries beats wasting money on that over priced restaurant anyday. Atleast, thats what I say. But, hey that's just me...
5.) A Gift Card To A sporting Goods Store
This is easy. No stress...No fuss...Just hit the cashier up for a $50 Gift certificate and you are done! Besides, If you try to pick out the right athletic gear or workout clothes for someone on your list, you know you will screw up the size, color or whatever. So, make life easy and do the gift card thing when it comes to clothes.
6.) A Gift Card To A Good Massage Therapist
If you know someone who is crazy busy and so stressed out that it should be considered "illegal"
(sounds like almost all of us) then force the issue for them to just chill and relax with a kick butt
full body 90 minute massage. I know I said a foam roller is almost as effective as a good massage, but hey, if someone 'threw' me a 90 minute full body massage gift card, that foam roller is gonna' gather a little dust for a few days.
7.) Any Of The Following "Diet" Books
So many people have asked me throughout the years to hook them up on a good fat loss diet.
I do not like diets because the word alone just conjures up too many ideas of being a temporary or short term solution to what should be a mind set change for a lifetime change of good nutrition and HEALTHY eating habits. Although I am writing an exercise and nutrition book now, these books listed below simply ROCK! The idea with nutrition and healthy eating is to understand why you choose to eat a certain way. In my experience, once someone reads and understands the science behind a sound nutrition program, they tend to have long term better results. All of these books reveal great insights, but my top 3 are designated by *
-The New Diet Revolution* by Dr. Robert Atkins M.D.
-Sugar Busters by H.Leighton Steward, Morrision Bethea, M.D., Sam Andrews, MD
Luis Balart, M.D.
-Protein Power by Dr. Mark Eades M.D.
-The Paleo Diet* by Dr. Loren Cordain PhD
-TNT Diet* by Dr. Jeff Volek PhD, RD
8.) Gift Card To A Fitness Boot Camp
Fitness boot camps simply and literally "KICK BUTT". I have been personal training for almost 17 years and I would say overall that the most effective exercise format for general conditioning and fat loss is unquestionably a well designed boot camp program! Music pumpin', people jumpin', boot camp coach thumpin' and everyone GETS FIT DONE! How sweet does that sound.
So, find a highly qualified fitness boot camp program in your area with strong social support (ie. client testimonials, pictures, video). Also, if you hear any buzz about a boot camp in your area, that may be a good indication that program is a good one. Once you find one, join it yourself and buy a gift card for someone you know would enjoy and get alot out of the program as well.
And if you live in the local Point Pleasant area, come train with us for some of the best personal training in Point Pleasant by visiting http://www.mattjenningsbootcamps.com/
We will change your life and have you looking better naked this New Year, Guaranteed!
Ripp It Up for the Holidays. Be Safe and Happy This New Year!
Thanks & Peace-
Matt
And if you are in one of those "I hit the holiday gift buying wall" moments, then I think I may be able to help you out. Why not think fitness gifts?
Here is my official 'top 8 because it's gettin' late' last minute fitness gifts list for 2009:
1.) A Foam Roller
Yep, everyone's rolling! Well, should be anyway. You may have seen foam rollers being used in many health club settings over the last year. It is a self-massage tool that is almost as effective as a professional massage. You use the foam roller to apply low load force or pressure to tissue (muscle) adhesions that can effect how that muscle functions, and how the joint(s) that muscle moves functions. Great for injury prevention as well as jumpstarting recovery from a tough training session! We "roll" in my fitness studio and I hope you do the same where ever you train.
Finding a good foam roller is key. The rollers found at retail sports stores are usually of low quality and wear down pretty quick. I get all of my foam rollers online from http://www.stretchwell.com/
The 36"x6" full roller is the one I use and it is relatively inexpensive.
I have also used PVC pipe that is obviously much more firm than foam, but in my estimation even more effective for rolling. Just go to a home supply store (Home Depot ), and buy a 10'x 4" piece of pipe ($11). Ask service to cut it in half so it is easier to transport. Borrow a friend's chop saw and cut pipe in 12" pieces. Now, you have rollers for life with this sweet GET. FIT.DONE on the QT tip.
2.) Jump Rope & Medicine Ball
Hey, give me a jump rope and a medicine ball (the one that DOES NOT bounce) and we can
have a crazy butt-busting, lung-searing, muscle seizing on the fly anytime...
anywhere... boot camp style 4 minute workout! Think I'm kidding?
PUSH...JUMP...SLAM! Let's Go!
a. 20 pushups (as fast as possible) :10 rest, :20 Jump Rope
b. 20 Medicine Ball Slams :10 rest, :20 Jump Rope
c. 20 Alternating Split Squats :10 rest, :20 Jump Rope
d. 20 elevated feet pushups :10 rest, :20 Medicine Ball Slams
REPEAT WITH AS LITTLE REST AS NEEDED
GOAL: 4 ROUNDS OF ABOVE EXERCISES AS DESCRIBED IN UNDER 20 MINUTES!
Go to http://www.stretchwell.com/ and order a 8' speed rope for a 5'-5'7"person,
9' speed rope for a 5'8"-6'1" person, 10' speed rope for a 6'2" + person.
2 choices for medicine balls: 5kg vari-firm or 7kg vari-firm medicine balls.
I have no affiliate agreement with STRETCHWELL. They are just a great company
with good products.
With shipping you are looking at a $25 gift. Plus the workout...That's on me! Merry Christmas!
3.) Resistance Bands
I was never that crazy about exercise bands until I met Dave "The Band Man" Schmitz at a fitness conference. This brother just "ripps it up" when it comes to band training (hence his nick name). And, after he put me through one of his crazy and innovative workouts I became a
BELIEVER ! BIG TIME! Bands are the perfect, easy to carry gym in a bag tool for travel, gym use or home use and the only place I would recommend buying resistance bands is right here at
http://www.1shoppingcart.com/app/?af=1043640
4.) A Gift Card To Whole Foods or Trader Joe's
These two food stores just rock when it comes to buying wholesome foods. And yes, they maybe a bit more expensive than the conventional supermarkets, but a gift card to a Whole Foods or Trader Joe's just says that you care what a friend or loved one on your gift list puts in their bodies. A weeks worth of real healthy groceries beats wasting money on that over priced restaurant anyday. Atleast, thats what I say. But, hey that's just me...
5.) A Gift Card To A sporting Goods Store
This is easy. No stress...No fuss...Just hit the cashier up for a $50 Gift certificate and you are done! Besides, If you try to pick out the right athletic gear or workout clothes for someone on your list, you know you will screw up the size, color or whatever. So, make life easy and do the gift card thing when it comes to clothes.
6.) A Gift Card To A Good Massage Therapist
If you know someone who is crazy busy and so stressed out that it should be considered "illegal"
(sounds like almost all of us) then force the issue for them to just chill and relax with a kick butt
full body 90 minute massage. I know I said a foam roller is almost as effective as a good massage, but hey, if someone 'threw' me a 90 minute full body massage gift card, that foam roller is gonna' gather a little dust for a few days.
7.) Any Of The Following "Diet" Books
So many people have asked me throughout the years to hook them up on a good fat loss diet.
I do not like diets because the word alone just conjures up too many ideas of being a temporary or short term solution to what should be a mind set change for a lifetime change of good nutrition and HEALTHY eating habits. Although I am writing an exercise and nutrition book now, these books listed below simply ROCK! The idea with nutrition and healthy eating is to understand why you choose to eat a certain way. In my experience, once someone reads and understands the science behind a sound nutrition program, they tend to have long term better results. All of these books reveal great insights, but my top 3 are designated by *
-The New Diet Revolution* by Dr. Robert Atkins M.D.
-Sugar Busters by H.Leighton Steward, Morrision Bethea, M.D., Sam Andrews, MD
Luis Balart, M.D.
-Protein Power by Dr. Mark Eades M.D.
-The Paleo Diet* by Dr. Loren Cordain PhD
-TNT Diet* by Dr. Jeff Volek PhD, RD
8.) Gift Card To A Fitness Boot Camp
Fitness boot camps simply and literally "KICK BUTT". I have been personal training for almost 17 years and I would say overall that the most effective exercise format for general conditioning and fat loss is unquestionably a well designed boot camp program! Music pumpin', people jumpin', boot camp coach thumpin' and everyone GETS FIT DONE! How sweet does that sound.
So, find a highly qualified fitness boot camp program in your area with strong social support (ie. client testimonials, pictures, video). Also, if you hear any buzz about a boot camp in your area, that may be a good indication that program is a good one. Once you find one, join it yourself and buy a gift card for someone you know would enjoy and get alot out of the program as well.
And if you live in the local Point Pleasant area, come train with us for some of the best personal training in Point Pleasant by visiting http://www.mattjenningsbootcamps.com/
We will change your life and have you looking better naked this New Year, Guaranteed!
Ripp It Up for the Holidays. Be Safe and Happy This New Year!
Thanks & Peace-
Matt
Sunday, December 6, 2009
10 Holiday Diet Strategies to Help Keep You Lean, Fit and Sexy!
During the holidays we all need to jam pack our damage control diet strategies arsenal. Some of us have some pretty practical strategies, others may need a little help.
Here's a little help...10 sure fire strategies you can use to 'indulge without the New Year bulge'
1.) You know you are going to be tempted to indulge in some savory morsels this holiday season. So, prior to you arriving at any of these occasions hit a 15-20 minute high intensity interval training circuit. This will keep your body in high alert to store post workout consumed calories
in muscle instead of fat. And if for some reason you are able to get in another workout some time after a high calorie meal, even better.
Try this HIIT workout I call JUMP!
a. 100 revolutions with jump rope (as fast and clean as possible) NO REST
b. 20 pushups, any variation NO REST
c. 20 straight leg sit ups NO REST
d. 20 body weight alternating split squats (40 reps total) then take
AS LITTLE REST AS NEEDED
e. 20 medicine ball slams. Use a medicine ball that has no bounce. Take ALRAN, then
Here's a little help...10 sure fire strategies you can use to 'indulge without the New Year bulge'
1.) You know you are going to be tempted to indulge in some savory morsels this holiday season. So, prior to you arriving at any of these occasions hit a 15-20 minute high intensity interval training circuit. This will keep your body in high alert to store post workout consumed calories
in muscle instead of fat. And if for some reason you are able to get in another workout some time after a high calorie meal, even better.
Try this HIIT workout I call JUMP!
a. 100 revolutions with jump rope (as fast and clean as possible) NO REST
b. 20 pushups, any variation NO REST
c. 20 straight leg sit ups NO REST
d. 20 body weight alternating split squats (40 reps total) then take
AS LITTLE REST AS NEEDED
e. 20 medicine ball slams. Use a medicine ball that has no bounce. Take ALRAN, then
REPEAT CIRCUIT
two more times with the only thing changing is jump roping for 150 repetitions for 2nd round,
then, 200 repetitions with the rope in 3rd round.
Goal is to get done with all 3 circuit rounds in 15-20 minutes
2.) Have a whey protein smoothie within a half hour after completing workout.
This feeds muscle strong amino acids pool as well as kicks in satiety before you get to
a possible binge at the neighbors holiday party.
3.) When you get to the party try to stay away from the beer and vie for a good red wine or non- sugary alcohol drink like a vodka with a flavored seltzer mix.
4.) Go for the lean protein appetizers like shrimp cocktail and marinated chicken
or beef on a tooth pick options. Also, attack the fresh vegetables and hard cheese platter.
That platter is at EVERY holiday party, right?
And, do your best to stay away from the fried stuff
5.) Drink plenty of water especially between cocktails.
6.) Have a kick butt salad before the main entree is served.
7.) Fill your plate only once.
8.) When you wake up the next morning, try to eat foods that are
two more times with the only thing changing is jump roping for 150 repetitions for 2nd round,
then, 200 repetitions with the rope in 3rd round.
Goal is to get done with all 3 circuit rounds in 15-20 minutes
2.) Have a whey protein smoothie within a half hour after completing workout.
This feeds muscle strong amino acids pool as well as kicks in satiety before you get to
a possible binge at the neighbors holiday party.
3.) When you get to the party try to stay away from the beer and vie for a good red wine or non- sugary alcohol drink like a vodka with a flavored seltzer mix.
4.) Go for the lean protein appetizers like shrimp cocktail and marinated chicken
or beef on a tooth pick options. Also, attack the fresh vegetables and hard cheese platter.
That platter is at EVERY holiday party, right?
And, do your best to stay away from the fried stuff
5.) Drink plenty of water especially between cocktails.
6.) Have a kick butt salad before the main entree is served.
7.) Fill your plate only once.
8.) When you wake up the next morning, try to eat foods that are
high in protein and good fats,like bacon and eggs.
And leave out the toast. Low carbohydrate diets rule if you want
to get lean, stay lean, feel great and get sexy!
And if you don't believe me, don't worry, just do a bit of homework.
A low carb/high fat and mod protein type of nutrition plan is WELL documented in current research to deliver rapid fat loss, muscle maintenance, cardio vascular health and well being.
9.) Try to eat no carb to low carbs all week and leave 1 day as a "GOOF OFF' day.
Note: Saturdays usually make for a good "GOOF OFF" day.
Low carb days keep our body's insulin levels at bay
so we can burn our fat stores instead of storing fat in our 'Fat Stores'
10.) Stay on course as often as you can. Why?
9.) Try to eat no carb to low carbs all week and leave 1 day as a "GOOF OFF' day.
Note: Saturdays usually make for a good "GOOF OFF" day.
Low carb days keep our body's insulin levels at bay
so we can burn our fat stores instead of storing fat in our 'Fat Stores'
10.) Stay on course as often as you can. Why?
Hey, nothing could possibly 'taste' better than
how it 'feels' to look strong, feel strong and be fit, lean and sexy.
how it 'feels' to look strong, feel strong and be fit, lean and sexy.
You just can't argue that...
Can you?
Tuesday, December 1, 2009
5 Quick Tips For A Fat-Free New Year Body
Hey, we all know what time it is...The holiday season. And we can predict what happens to the majority of us from Thanksgiving to January 1...EXTRA POUNDS A(ROUND) the middle! All because we get caught in the trap of missing workouts to make more time for holiday errands and events. It is a big mistake to risk losing the lean muscle and strength that you have worked so hard to build and maintain. Why you ask?
Losses in lean body mass (muscle) will lower your resting metabolic rate, which accounts for the majority (about 60-75%) of your total daily calorie burning.This means that everyday you will be burning less and less calories putting you at big risk of putting on that ugly and unhealthy bodyfat during the holidays. Not to mention the loss in strength and fitness that will just deflate you when you finally decide to get back to the gym to 'start' up your program again. I know this sounds bleek, but not to worry! I do have a few clever tricks up my sleeve to help you maintain and/or increase your current amount of lean muscle and maximize your daily calorie burn to best protect you from the ugly holiday bloat!
1.) Perform atleast one intense strength training session per week
This is pretty easy to do. And, the cool thing is you only need a pair of dumbells
and maybe 15 minutes to GET FIT DONE!
Alright, check this out...Grab a pair of dumbells that are somewhere between 15-20% of your bodyweight. E.G. 150 pound person uses 2 x 20-30lb dumbells.
The exercise is a complex (multi joint exercises put together in a sequence)that I call "Killer 3's".
Hold dumbells at side with feet straight ahead and hip width apart.
The complex is a hanging clean (dumbells are pulled from just above the knees to shoulders) to a squat (back stays straight, abs are "on", butt drops back and down as you keep heels 'planted' to the ground). Stand back up from squat, drop dumbells to the ground (without letting go) and do 1 pushup. That sequence equals 1 repetition. Now repeat 9 more times without pausing. After 10 reps are completed, recover for as little time as necessary and repeat exercise in descending sets, i.e. 9 reps, recover, 8 reps, recover, 8 reps, recover, 7-7, 6-6, 5-5, 10! DONE!
Intense workout...NO DOUBT!
And, if you can get 2-3 strength workouts in a week instead of 1, all the better!
2.) You Gotta TABATA...
Real effective... Real efficient cardio training developed in 1996 by Dr. Izume Tabata.
Do this right after strength workout, or your day off.
(Leave the boring 30-45minutes on the elliptical to some other poor sole & "ripp it up" like this:
Note:Use a stepper, upright bike (old Schwinn Air-Dyne if you are fortunate enough to have one), or Concept II rower.
a) Do a 2 minute warmup (unless you do it right after a strength workout)
b) The idea is to go ALL OUT! for 20 seconds and moderate intensity for 10 seconds.
c) 8 intervals (4 minutes) should be enough to get your attention. But, if for some reason it is not, hit another 8 x 20/10 lung searing, muscle frying intervals then, go home.
3.) Park Far...
Don't be tempted to take the 'best' parking space you can find. Leave that for someone who might really need it. Instead, find the space that no one in their right mind wants... 3 lots from the mall doors. Then, once you are inside go for the stairs. Hey, if you are truly fitness crazy, take 5 minutes and blow out a stair climbing workout. Don't worry about causing a fuss.
You will get a few strange looks (trust me...you will) but, the only hassle you may get will be from the mall security. And that guy will take atleast 5 minutes to get to you and bust your chops. So, don't think about it too much. You are on a mission so, just go for it!
4.) Snowball Fight!
Man, when was the last time you had one of these good ole' home grown, down to earth, real deal snow ball fights? If you are fortunate enough to have a decent snow fall this holiday season, grab your wife, husband, the kids, your neibors kids (get permission from their parents first) and go nuts! Fun...Exhausting...Calorie burning...All the good qualities of a kick butt 'workout'! Anything to make sure you are still fitting into your pants instead of 'ripping' into your pants before the New Year!
5.) Enlist in Boot Camp
That's right, baby. Fitness boot camps RULE the day when it comes to effective and efficient fat and weight loss programs. Packed with awesome station format workout circuits, high energy-pumping music and motivation from the other campers, this type of workout environment just
ripps you into high gear to GET FIT DONE!
So, my brothers and sisters DO NOT WEIGHT, I mean wait until the last minute to get your fit together!
Now, you have a few good ideas to help you stave off those unwanted lbs.
Losses in lean body mass (muscle) will lower your resting metabolic rate, which accounts for the majority (about 60-75%) of your total daily calorie burning.This means that everyday you will be burning less and less calories putting you at big risk of putting on that ugly and unhealthy bodyfat during the holidays. Not to mention the loss in strength and fitness that will just deflate you when you finally decide to get back to the gym to 'start' up your program again. I know this sounds bleek, but not to worry! I do have a few clever tricks up my sleeve to help you maintain and/or increase your current amount of lean muscle and maximize your daily calorie burn to best protect you from the ugly holiday bloat!
1.) Perform atleast one intense strength training session per week
This is pretty easy to do. And, the cool thing is you only need a pair of dumbells
and maybe 15 minutes to GET FIT DONE!
Alright, check this out...Grab a pair of dumbells that are somewhere between 15-20% of your bodyweight. E.G. 150 pound person uses 2 x 20-30lb dumbells.
The exercise is a complex (multi joint exercises put together in a sequence)that I call "Killer 3's".
Hold dumbells at side with feet straight ahead and hip width apart.
The complex is a hanging clean (dumbells are pulled from just above the knees to shoulders) to a squat (back stays straight, abs are "on", butt drops back and down as you keep heels 'planted' to the ground). Stand back up from squat, drop dumbells to the ground (without letting go) and do 1 pushup. That sequence equals 1 repetition. Now repeat 9 more times without pausing. After 10 reps are completed, recover for as little time as necessary and repeat exercise in descending sets, i.e. 9 reps, recover, 8 reps, recover, 8 reps, recover, 7-7, 6-6, 5-5, 10! DONE!
Intense workout...NO DOUBT!
And, if you can get 2-3 strength workouts in a week instead of 1, all the better!
2.) You Gotta TABATA...
Real effective... Real efficient cardio training developed in 1996 by Dr. Izume Tabata.
Do this right after strength workout, or your day off.
(Leave the boring 30-45minutes on the elliptical to some other poor sole & "ripp it up" like this:
Note:Use a stepper, upright bike (old Schwinn Air-Dyne if you are fortunate enough to have one), or Concept II rower.
a) Do a 2 minute warmup (unless you do it right after a strength workout)
b) The idea is to go ALL OUT! for 20 seconds and moderate intensity for 10 seconds.
c) 8 intervals (4 minutes) should be enough to get your attention. But, if for some reason it is not, hit another 8 x 20/10 lung searing, muscle frying intervals then, go home.
3.) Park Far...
Don't be tempted to take the 'best' parking space you can find. Leave that for someone who might really need it. Instead, find the space that no one in their right mind wants... 3 lots from the mall doors. Then, once you are inside go for the stairs. Hey, if you are truly fitness crazy, take 5 minutes and blow out a stair climbing workout. Don't worry about causing a fuss.
You will get a few strange looks (trust me...you will) but, the only hassle you may get will be from the mall security. And that guy will take atleast 5 minutes to get to you and bust your chops. So, don't think about it too much. You are on a mission so, just go for it!
4.) Snowball Fight!
Man, when was the last time you had one of these good ole' home grown, down to earth, real deal snow ball fights? If you are fortunate enough to have a decent snow fall this holiday season, grab your wife, husband, the kids, your neibors kids (get permission from their parents first) and go nuts! Fun...Exhausting...Calorie burning...All the good qualities of a kick butt 'workout'! Anything to make sure you are still fitting into your pants instead of 'ripping' into your pants before the New Year!
5.) Enlist in Boot Camp
That's right, baby. Fitness boot camps RULE the day when it comes to effective and efficient fat and weight loss programs. Packed with awesome station format workout circuits, high energy-pumping music and motivation from the other campers, this type of workout environment just
ripps you into high gear to GET FIT DONE!
So, my brothers and sisters DO NOT WEIGHT, I mean wait until the last minute to get your fit together!
Now, you have a few good ideas to help you stave off those unwanted lbs.
Thursday, November 26, 2009
Fat Loss Solutions Can Be COMPLEX...
Hey, what is goin' on with all of you 'fitness-crazed-gotta melt that little xx off that riddle in da middle-before the real deal festivities crush your end of the year weight loss goals'
braus and sistas?
Not to worry...I have your back
I believe a simple Kettle Bell Complex or 2 can Chill Your Fat Loss Ill ...
Grab your Kettlebell and Click Here...http://www.youtube.com/watch?v=iqPVu8pjAhg
Then...Check Out This One Next...http://www.youtube.com/watch?v=ZGXksk_cpRo
braus and sistas?
Not to worry...I have your back
I believe a simple Kettle Bell Complex or 2 can Chill Your Fat Loss Ill ...
Grab your Kettlebell and Click Here...http://www.youtube.com/watch?v=iqPVu8pjAhg
Then...Check Out This One Next...http://www.youtube.com/watch?v=ZGXksk_cpRo
Monday, November 23, 2009
GET. FIT. DONE. 60 Day Meal Plan
60 DAYS TO
GET. FIT. DONE.
- Breakfast, snack, Lunch, snack. Post Workout, Dinner + Recipes
- 5-6 meals/snacks everyday
- Try to eat foods that are local and in season
- Calories?…Don’t drive yourself crazy
- WATER…POUND IT…EVERYDAY!
- Feed your body to do what you want it to do…Lose fat & PERFORM!
- Try not to eat after 7:30pm
- PREPARE…PREPARE…PREPARE…
- TRAIN FREAKIN’ HARD (BRIEF, INTENSE & INFREQUENT)
- 60 Days…here we go! (Actually 62 Days...)
Enjoy...
Peace-
Matt
P.S. Forgive any possible confusion you might find in content. I need to work on my editing.
DISCLAIMER: This is my "maintenance" diet. It is meant only to give an idea of how I eat most of the year to keep my bodyfat in single digits. I am not a registered dietician so, please consult with one if you feel it necessary. Blau...Blau...Blau.
Day 1
Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt (Vanilla)
Mix in ½ cup fresh blueberries (or other in season fruit)
Post Workout Full-On, No Worries Smoothie…
“The One & Only”
1½-2 cups frozen strawberries
1 Scoop Whey Protein Powder PROGRADE NUTRITION
Juice Plus® 2 Garden Blend, 2 Orchard Blend, 2 Vineyard Blend
4 ice cubes
8oz. water
Blend… drink… enjoy!…No Worries!
6oz. Free Range Grilled Chicken Breast or Roasted Chicken Breast Salad w serving of organic brown rice
Large Bowl loaded with Organic Spring Mix Salad
Organic Extra Virgin Olive Oil & Organic Balsamic Vinegar
¼ Cup Organic Sunflower Seeds
Mix it up and chow down!
2 cups Fresh Bing Cherries
________________________________________________________________________
Day 2
Onion Omelet
3 large eggs beaten
Sliced White onion diced and put in buttered pan (heated)
Add eggs and heat keeping eggs from overcooking
Enjoy a cup or two of Sumatra Organic coffee sweetened with Stevia
(Sweet Leaf) and lighten with half/half or light cream
Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt
½ cup fresh blueberries (or other in season fruit)
Gluten Free Blueberry Pancakes w/Whey Protein
1 cup Bob’s Red Mill® Gluten Free Pancake Mix
2 scoops van or choc whey protein powder
2 free range eggs
3/4 cup water
1 cup fresh blueberries
Beat it all up (except blueberries) in a mixing bowl, then add blueberries
Butter up a heated pan
Spoon on pancake batter
Brown/Flip/Brown
EAT!!!
These pancakes are “KILLER”! You have enough pancake batter to
Make 12-15 cakes, so don’t go crazy! Save some for tomorrow and
Don’t Bogart…
· If you want a little sweeter cake, add some
MADHAVA Light Agave Nectar to taste.
6oz. Silverbrite Wild Salmon
w/ side of Organic Brown Rice
Large Mixed Spring Salad w/Cranberries & chopped walnuts
With 5oz grilled chicken breast and hardboiled egg w/Raspberry vinaigrette dressing
2 cups Bing Cherries
Day 3
2 cups Sumatra Coffee light cream, 1 packet Stevia
2 free range egg onion omelet
w/2 MATT’S BOOT CAMP Blueberry Protein pancakes
Post Workout Smoothie
…The One & Only
10 medium frozen strawberries
1 heaping scoop Whey Protein Powder PROGRADE NUTRITION
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!
6oz Wild Caught Silverbrite Salmon(Chum Salmon) (Grilled rare)
w/ serving of organic brown rice
Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt
½ cup fresh blueberries (or other in season fruit)
6oz Wild Caught Silverbrite Salmon(Chum Salmon) (Grilled rare)
w/ serving of organic brown rice
20 Fresh Bing Cherries
Day 4
2 Free Range Eggs Sunnyside Up
w/ slice of Ezekiel Sprouted Grain (Slightly toasted)
2 cups of Sumatra Coffee w/Stevia and light cream
1 Serving Raw Organic Cashews
3 Egg Goat Cheese Omelet
w/ serving of Oatmeal
PROGRADE® Peanut Butter Craver Bar
PROGRADE NUTRITION
w/handful of raw almonds
Chicken, asparagus, onion Stir-fry
Over organic brown rice
20 Bing Cherries
Day 5
3 egg pepper, onion, mushroom omelet
w/ 3 slices Nature’s Promise™ uncured bacon
2 slices slightly toasted Ezekiel 4:9™flourless grain bread
2 cups of Sumatra Coffee (black) sweetened w/Stevia
¼ cup (handful) Raw Almonds
2 egg & onion wrap
On a Low- Carb/ Low-Fat Wrap (TOUFAYAN® Bakeries)
Post Workout Smoothie
…The One & Only
10 medium frozen strawberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!
2 Nature’s Promise™ LEAN GROUND TURKEY w/ Nature’s Promise™ Organic Black Bean TACOS
1 Cup Organic Red Grapes (frozen)
Day 6
3 egg with onion wrap -Low- Carb/ Low-Fat Wrap (TOUFAYAN® Bakeries)
2 cups coffee with light cream and Stevia
3 Blueberry Whey Cakes
Blueberry Whey Cakes
1 cup Bob’s Red Mill® Gluten Free ALL PURPOSE BAKING FLOUR
1 tsp. Bob’s Red Mill® Non-Aluminum Sulfate Double Acting
Baking Powder
2 scoops van or choc whey protein powderPROGRADE NUTRITION
2 free range eggs
1 cup organic Almond Milk
¼ cup raw almonds
1 Slice EZEKIEL 4:9 w/ Organic Peanut Butter
Berry Mixed Up Smoothie
Basically this is “The One & Only” + a handful of frozen cranberries
And 1 teaspoon lemon flavored EFA’s (essential fatty acids)
You can also add ¼ cup Trader Joe’s Roasted Flax Seeds
with or instead of EFA’s. Flax Seeds are just a different source of Omega-3 FA’s
PROGRADE® Peanut Butter Craver Bar
w/handful of raw cashews
6oz. Laura’s Lean Beef Grilled Burger (No bread)
w/ onion and mustard.
Large Organic Spring Mix salad with Olive Oil and Balsamic Vinegar
Day 7
3 egg onion omelet
w/ 2 slices of nitrate free turkey bacon
1 slice of lightly toasted EZEKIEL 4:9 bread w/organic peanut butter
1 cup of coffee black w/ Stevia
3 eggs with onion/avacado wrap -Low- Carb/ Low-Fat Wrap (TOUFAYAN® Bakeries)
Post Workout Smoothie
…The One & Only
8 medium frozen strawberries, handful of frozen cranberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!
Handful of raw almonds
Friday is usually our goof off night. We usually take the kids to our favorite pizza shop in Ocean Grove where their specialty is 9” personal size pizzas.
9’ with mushroom and an unsweetened iced tea.
When we got home I had a bowl of fresh cherries for dessert.
If you have a goof off meal keep it from being too crazy. Do not be gluttonous and do not extend beyond that meal. I.e. Get right back to healthy eating so you stay with your GET.FIT.DONE. game plan.
Day 8
5 Blueberry Whey Cakes
2 cups coffee w/cream and Stevia
Blueberry Whey Cakes
1 cup Bob’s Red Mill® Gluten Free ALL PURPOSE BAKING FLOUR
1 tsp. Bob’s Red Mill® Non-Aluminum Sulfate Double Acting
Baking Powder
2 scoops van or choc whey protein powder
2 free range eggs
1 cup organic Almond Milk
Medium Bowl of Matt’sSlaw
w/sunflower seeds, balsamic vinegar and olive oil
Prograde® Peanut Butter CRAVER
A handful of Almonds/Cashews
4 oz. Laura’s Lean Beef
Grilled with sliced onion and mustard
4oz. Nature’s Promise™ Grilled Turkey Burger
w/ Large bowl of Spring mix salad, sliced almonds
and vinegar and olive oil
Day 9
3 egg onion and 2 slice bacon wrap
On a Low- Carb/ Low-Fat Wrap (TOUFAYAN® Bakeries)
2 cups of coffee w/cream and Stevia
Small Bowl of Matt’s Slaw
Prograde® Peanut Butter Craver
Celebrating our youngest son’s birthday.
-dozen roasted clams
-medium bowl of mussels w/ marinara sauce
-Large Spring Mix Salad w/ raspberry vinaigrette dressing
-4oz Grilled Flank Steak
-3 slices of tomato/mozzarella w/ basil and olive oil
-small bowl of lean sausage & peppers
-small bowl of fresh mixed fruit
1 small piece of ice cream cake (It’s Christian’s 6th birthday…)
Done. This is an unusually large meal. The food was not necessarily unhealthy…the total amount was. I know I will be back on track with portions, etc. tomorrow.
Day 10
3 egg mushroom/onion omelet
1 slice of EZEKIEL 4:9 toast w/ organic peanut butter with toasted flax seeds mixed in
2 cups of black coffee
POWER CRUNCH® Protein Wafer (Triple Chocolate)
(Tasty bar with decent amount of fats and relatively low in sugar.
Good for tying you over till next meal)
¼ cup (handful) Raw Cashews
2-4oz Laura’s Lean beef Grilled burgers
Large bowl of Spinach salad w/ cherry tomatoes, avocado, sliced mushrooms, sliced celery, and baby carrot sliced with ANNIE’S Naturals®
Shitake & Sesame Vinaigrette
20 Fresh Bing Cherries
Day 11
Greek Yogurt Parfait +
6oz CHOBANI ™ Greek Yogurt (Vanilla)
Add 1 scoop vanilla whey protein powder (Prograde®)
Mix in ½ cup fresh blueberries (or other in season fruit)
3 eggs onion omelet
w/2 slices of Nature’s Promise™ Bacon
1 slice of EZEKIEL 4:9 with 1 tbls. Organic Peanut or Almond Butter
2 cups of coffee w/ half & half and Stevia
5oz TRADER JOE’S® Buffalo Burger
w/ Roasted Mushrooms, Onions & White Cheddar Cheese
with Spinach Salad (tomatoes, onion, mushrooms)
And a Raspberry Vinaigrette dressing
8oz Nature’s Promise™ Grilled Chicken breast
W/McCormick’s Montreal Seasoning for chicken,
3 beef tomato slices with fresh mozzarella, basil and olive oil
Day 12
3 egg Wrap on a Low- Carb/ Low-Fat Wrap (TOUFAYAN® Bakeries)
w/ Black Bean & Corn Salsa-medium- (Muir Glen Organic)
2 cups of coffee-half & half with Stevia
Granny Smith Apple w/ 1 tablespoon Organic Peanut Butter
Prograde® Peanut Butter Craver
Post Workout Smoothie
…The One & Only
8 medium frozen strawberries, handful of frozen cranberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!
LARGE BOWL of Organic Spring Mix salad, some raw vegetables
Sprinkled with Trader Joe’s® Roasted Flax Seeds
6oz grilled and sliced free-range chicken breast
w/Caesar dressing
20 Fresh Bing Cherries
Day 13
2 egg omelet
w/ Black Bean & Corn Salsa-medium- (Muir Glen Organic)
3 Blueberry Whey Cakes drizzled with Agave Nectar
2 cups coffee w/cream and Stevia
5oz TRADER JOE’S® Buffalo Burger
w/ Roasted Mushrooms, Onions & White Cheddar Cheese
with Spinach Salad (tomatoes, onion, mushrooms)
And a Raspberry Vinaigrette dressing
2 free range hard boiled eggs + Handful of Raw almonds
LARGE BOWL of Organic Spring Mix salad, some raw vegetables
Sprinkled with Trader Joe’s® Roasted Flax Seeds
6oz grilled and sliced free-range chicken breast
w/Caesar dressing
½ cup frozen grapes
Day 14
2 Blueberry Whey Cakes
2 cups coffee w/cream and Stevia
2 eggs sunny side up
w/ 2 slices of lightly toasted EZEKIEL 4:9
Caesar Salad
w/ 6oz grilled free range chicken breast
Berry Mixed Up Smoothie
Basically this is “The One & Only” + a handful of frozen cranberries
And 1 teaspoon lemon flavored EFA’s (essential fatty acids)
You can also add ¼ cup Trader Joe’s Roasted Flax Seeds
with or instead of EFA’s. Flax Seeds are just a different source of Omega-3 FA’s
9’ with mushroom and an unsweetened iced tea.
(This was my goof off meal at our favorite pizza shop.)
Day 15
2 Blueberry Whey Cakes
Drizzled with Agave Nectar
2 cups coffee w/light cream and Stevia
3 egg Scallion Omelet w/ Frank’s® Hot Sauce
1 slice of Nature’s Promise™ Bacon
Post Workout Smoothie
…The One & Only
8 medium frozen strawberries, handful of frozen cranberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!
Handful of raw almonds and cashews
4oz Natures Promise™ Turkey Burger & 4oz N.P. Chicken Breast
w/ medium bowl of Matt’s Slaw w/ vinegar and oil
Day 16
3 egg onion omelet
2 slices Nature’s Promise® Bacon
1 slice of EZEKIEL 4:9 toast
4 oz Laura’s Lean Beef Burger w/red onion
On 2 slices of EZEKIEL 4:9
& Side of Matt’s Slaw w/ balsamic vinegar and oil
Granny Smith Apple w/ handful of Almonds
Fresh Veges & Chicken Stir Fry (Nature’s Promise™ Chicken)
Sauté Chicken cubes in any dressing you like until it is no longer pink
(Annie’s Naturals® Shitake & Sesame Vinaigrette)
Add 1 medium onion
3 stalks of broccoli the crowns and stalk
2 celery stalks
½ cup of snow peas cut in ½
1 can of chick peas
Mix together and let steam until veggies are soft
Put over rice pasta, EZEKIEL sprouted grain pasta, brown rice or eat as is.
Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt
w/20 Bing Cherries (pitted) and mixed in
Day 17
4 egg Onion Omelet
½ Fresh cantaloupe
2 cups of Sumatra Coffee w/ light cream and Stevia
Prograde® Peanut Butter Craver
w/ handful of Raw Cashews
Post Workout Smoothie
…The One & Only
8 medium frozen strawberries, handful of frozen cranberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!
6oz Nature’s Promise Lean grilled Beef Burger
On 2 slices of EZEKIEL 4:9
Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt
w/ ½ cup fresh blueberries
Day 18
3 egg omelet
½ Cantaloupe
2 cups of coffee
Handful of Raw Almonds/Cashews
4oz. Nature’s Promise Turkey Breast
On 2 slices of EZEKIEL Bread
w/ dark leaf lettuce &
Pepper and mustard to taste
Medium Bowl of Matt’s Slaw
w/apple cider vinegar, olive oil, pepper and half packet of Stevia
4oz. Lean Nature’s Promise™ Simple Burger
On 2 slices of Ezekiel 4:9 (lightly toasted)
w/ spicy mustard
Kathy’s ALL DAY LONG Chile
1-1 ½ lbs organic lean ground beef
2 stalks celery
1 red pepper
1 green pepper
1 small zucchini
1 small yellow squash
5 oz. approx frozen corn kernels
1 -2 large carrots
1 can black beans
1 can red kidney beans
1 jar of your favorite salsa
1 8 oz can tomato sauce
1 8 oz can of diced tomatoes
2-3 garlic cloves
Handful of fresh parsley
Cook ground beef until brown in a skillet.
Chop up all veggies
Add spices you like; I use a few dashes of Mrs. Dash Garlic and herb, cayenne pepper and crushed red pepper
Combine all ingredients into a crock pot and cook on low for 6-8 hours
Day 19
3 eggs onion omelet
2 slices of Nature’s Promise™ Bacon
2 cups of coffee
Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt
w/ ½ cup fresh blueberries
Handful of Raw Almonds and Cashews
Berry Mixed Up Smoothie
Basically this is “The One & Only” + a handful of frozen cranberries
And 1 teaspoon lemon flavored EFA’s (essential fatty acids)
You can also add ¼ cup Trader Joe’s Roasted Flax Seeds
with or instead of EFA’s. Flax Seeds are just a different source of Omega-3 FA’s
6oz Nature’s Promise grilled Lean NY Strip
Marinated (all day) in Nature’s Promise™ Sweet Bourbon Marinade
Large Bowl of Organic Mesculin Salad with Balsamic Vinegar
And Olive Oil
Day 20
2 egg spinach and goat cheese omelet
With 1 slice of EZEKIEL 4:9/ Organic Peanut Butter
And 2 cups of coffee
Handful of Raw Almonds/Cashews
6oz Grass Fed Buffalo Burger (Grilled)
Medium Bowl off Matt’s Slaw
6oz Free Range Chicken (breast) grilled
w/ serving of short grain organic brown rice
grilled vegetables (green, yellow and red peppers, asparagus, yellow squash, zucchini, shitake mushrooms and Spanish onions) drizzled with olive oil, sea salt, Mrs. Dash and pepper to taste.
Day 21
3 egg onion/mushroom omelet Low Carb Wrap
2 cups of coffee w/ half & half and Stevia
Prograde® Peanut Butter Craver
4oz Free Range turkey breast (grilled)
Over a bed of Mesculin Lettuce
Drizzled with Raspberry Vinaigrette and topped with
Slivered almonds
Post Workout Smoothie
…The One & Only
8 medium frozen strawberries, handful of frozen cranberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps + Omega 3 oil (helps keep inflammation at bay)
4 ice cubes
1 cup water
…Blend…Drink…Recover!
Fresh wild caught Alaskan Salmon (grilled rare)
Over a Large Mixed Green Salad
With raspberry vinaigrette and fresh lemon squeeze dressing
and side…1 sweet potato
Day 22
3 Blueberry Whey Cakes lightly drizzled with Agave Nectar
(This is the recipe. Will yield 12 cakes)
1 cup Bob’s Red Mill® Gluten Free ALL PURPOSE BAKING FLOUR
1 tsp. Bob’s Red Mill® Non-Aluminum Sulfate Double Acting
Baking Powder
2 scoops van or choc whey protein powder
2 free range eggs
1 cup organic Almond Milk
4oz Nature’s Promise grilled Lean NY Strip
Small bowl of Matt’s Slaw topped with Raw sunflower seeds
(I mixed in 2 tbls Organic Ville® Olive Oil & Balsamic Organic Vinaigrette)
6oz Turkey Meat Loaf
W/Sautéed Grilled Eggplant and Tomato
& Steamed Edamame
Recipe for this meal below
Serves 4
Turkey Meat Loaf
1lb Nature’s Promise ground turkey
1 cup Raw oats
2 stalks organic celery
1 small onion
2 free range eggs
Handful of fresh, chopped parsley
Dash of ground pepper
Dash of Mrs. Dash® Garlic/Herb
Dash of garlic powder
Pre-heat oven to 375°. Mix all ingredients, bake for approx 50 minutes.
Sauteed Grilled Eggplant and Tomato
1 medium size eggplant
1 -8 oz. can stewed tomatoes or diced tomatoes
1 small onion
2 cloves garlic
Bunch of fresh basil
Slice and grill size eggplant until browned
In a saut̩ pan on medium heatРstewed tomatoes, chopped up onion, basil and garlic
Add grilled eggplant and continue to cook for 5-10 mins.
Steamed Edamame
1 -14 oz bag frozen organic Edamame (shelled soybeans) used (Seapoint Farms)
1 pinch of sea salt
Cook as recommended on bag. Microwave in a bowl covered for 2-3 minutes
Dutch Chocolate Whey Protein Pudding
The Vitamin Shoppe’s® brand
*I believe this is the only protein pudding on the market
Day 23
3 egg onion/bacon omelet
w/ 1 slice of EZEKIEL 4:9
And 1 Blueberry Whey Cake
2 cups of coffee lite with half / half
Handful of Raw Almonds/Cashews
5oz Turkey Meatloaf
medium bowl of Matt’s Slaw w/ apple cider vinegar, olive oil, ½ packet
Sweet Leaf™ Stevia mixed for slaw dressing and sprinkled with raw
Sunflower seeds
6oz Wild Caught Sockeye Salmon
w/ a cayenne rub, grilled and cubed
over a large spinach/spring mix organic salad
with a raspberry vinaigrette dressing
Vitamin Shoppe®
BodyTech Pro-Pudding (Dutch Chocolate)
Day 24
2 free range egg onion omelet
w/ a slice of EZEKIEL 4:9
1 slice of Nature’s Promise Bacon
2 cups of coffee and Stevia
Granny Smith apple
1 Tbls. Organic Peanut Butter
Half handful of raw awlmonds
4oz Laura’s Lean grilled burger
6oz Turkey meat loaf
Post Workout Smoothie
…The One & Only
12 medium frozen strawberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!
3 egg vegetable omelet (red and yellow peppers, onions, mushrooms, and avocado)
Day 25
Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt
w/ 3/4 cup fresh blueberries
2 Whey cakes w/ blueberries
2 cups of coffee sweetened w/ Stevia
Prograde® Peanut Butter Craver
Handful of Raw almonds/cashew
Berry Mixed Up Smoothie
Basically this is “The One & Only” + a handful of frozen cranberries
And 1 teaspoon lemon flavored EFA’s (essential fatty acids)
You can also add ¼ cup Trader Joe’s Roasted Flax Seedwith or instead of EFA’s. Flax Seeds are just a different source of Omega-3 FA’s
Prograde® Peanut Butter Craver
6oz grilled Buffalo Burger w/ fresh buffalo mozzarella and avocado slices
& Grilled vegetables (Asparagus, red onion, yellow squash, zucchini, bell green pepper, eggplant)
Day 26
3 egg onion omelet
2 Slices Nature’s Promise™ Bacon
RAW REVOLUTION® Organic Live Food Bar (Chocolate & Cashew)
This is a good snack bar without too much crap.
Post Workout Smoothie
…The One & Only
8 medium frozen strawberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!
Matt’s Slaw
3 cups with olive oil/ WILD OATS® Organic Apple Cider Vinegar &
½ packet of Stevia. Mix well and Sprinkle on (liberally) TRADER JOE’S® Golden Roasted Flax Seed (whole Seeds)
Seasoned Lean Ground beef (Mexican Style)
1 lb. of Laura’s lean Ground beef
1 can of Nature’s Promise® Organic Kidney Beans
Cayenne pepper, dash of sea salt
1. Brown ground beef in hot skillet
2. Then add beans, cayenne and sea salt and keep mixing until heated enough to serve.
¼ of this recipe is a serving*
Vitamin Shoppe®
BodyTech Pro-Pudding (Dutch Chocolate)
This is a dessert you should have only on a workout day*
Day 27
3 egg vegetable omelet (red and yellow peppers, onions, mushrooms, and avocado)
2 slices of Nature’s Promise® Bacon
2 Blueberry Whey Cakes + (I added ¼ cup of Spectrum® Organic Coconut Oil to pancake batter) Coconut oil is a good saturated fat (Medium Chain Triglyceride)
MCT’S are good energy fats that get burned, not stored.
Also, coconut oil has compounds that are anti-bacterial.
1 cup of coffee, black with Stevia.
(Yeah, I am VERY HUNGRY this morning)
The “One & Only” Smoothie
w/ 1 Tbls. Organic Peanut Butter
4oz Bison Burger
w/ small bowl 2 cups Matt’s Slaw
Prograde® Peanut Butter Craver
5oz Seasoned Lean Ground Beef (Mexican Style)
Medium Sweet Potato
Handful of fresh picked, organic blackberries and raspberries.
Day 28
4 egg Omelet (organic-free range-hand picked fresh hatched
With organic grown small red onion
2 Matt’s Blueberry Cakes
2 cups of coffee light with Stevia
4oz. Shiloh Farms grass fed lean beef burger.
Grilled and served with 1 slice of slightly toasted Food For Life®
Gluten-Free Millet bread.
Large spinach/mixed green organic salad with 2 cups of Matt’s Slaw
& Raw sliced cashews mixed in. Dress with olive oil, ½ lemon squeezed, a pinch of sea salt and fresh ground pepper.
The “One & Only” smoothie
with a Prograde® Peanut Butter Craver
Blend-In
Dinner was our Friday “Goof Off” meal.
9” personal size pizza from the “Pizza Shoppe” in downtown Ocean Grove.
Then we had a small gelato at El Gelateria in Asbury Park.
This is start of second phase of the 60 Days to GET. FIT. DONE. Program
Day 29
2 farm fresh picked egg omelet
With 2 slices of Nature’s Promise Bacon
And 2 cups of coffee-black.
Large Spring Mix Chicken Caesar Salad
I used Caesar Salad Dressing
The “One & Only”
Post workout smoothie
8oz Nature’s Promise T-Bone
Grilled rare
Farm Fresh picked vegetables (onions, asparagus, mushroom, green pepper and yellow squash) grilled and drizzled with olive oil and a dash of sea salt.
1 Cup of Organic Red Grapes
Day 30
2 farm fresh picked, free-range egg onion omelet
6oz free range grilled chicken breast sliced
over a large organic spring mix salad with
2 cups Matt’s Slaw and ¼ sliced raw almonds
mixed in. Dress with raspberry vinaigrette
2 hard boiled eggs
A dozen fresh strawberries
Today was a fairly light day of eating. No reason, just not that hungry.
Day 31
1Tbls. Organic Peanut Butter
Then I trained
2 egg omelet
w/ organic avocado, onion, mushroom
and 2 Tbls. organic salsa
2 cups of black coffee sweetened with Stevia
6oz. Nature’s Promise T-bone (grilled rare)
w/ a dash of sea salt and fresh, ground pepper
2 cups of Matt’s Slaw w/ Organic Apple cider vinegar, olive oil
and half a packet of Stevia mixed and used as dressing.
Raw Vegetable Plate-Green Zucchini, Yellow Zucchini, Red Pepper, Yellow Pepper
8oz. Rare Tuna
Marinated in and Grilled rare
Sliced over Organic Spring mix salad with a lemon herb olive oil dressing
Vitamin Shoppe®
BodyTech Pro-Pudding (Dutch Chocolate)
This is a dessert you should have only on a workout day*
Day 32
2 egg organic red onion omelet
1 slice of slightly toasted Food For Life®
Gluten-Free Millet bread.
Handful of raw almonds/cashews
Post HIIT workout smoothie
The “One & Only”
Prograde® Peanut Butter Craver
Free Range Chicken & Organic Vegetable Stir Fry
¼ Organic Cantaloupe (picked fresh from a farm 2 hours earlier)
And a granny smith apple
Day 33
3 free range egg organic red onion omelet
w/ 1 slice of Alvarado St. Bakery® Sprouted Multi-Grain (No Salt) Bread
2 cups of coffee sweetened with Sweet leaf ® Stevia
Free Range grilled chicken breast
Sliced and mixed in an Organic Spring Mix Salad
And dressed with balsamic vinegar and olive oil
Prograde® Peanut Butter Craver
& ½ Organic Cantaloupe
6oz Wild Caught Alaskan Salmon
Over a large bed of organic baby spinach, organic spring mix salad,
Fresh avocado slices and dressed with
SAN-J Natural Asian Tamari Mustard Dressing
Day 34
1 cup of whole rolled oatmeal
Sweetened with Agave nectar
2 cups of coffee light with cream
3 egg omelet
w/ Millet slice lightly toasted
Handful of Raw almonds/cashews
The “One & Only”
Post workout smoothie
6oz Turkey Meatloaf
Served with Organic Brown Rice and a
Tomato Salad:
Pint cherry tomatoes (sliced), pint yellow tomatoes (sliced), half small red onion (chopped), fresh basil (chopped), olive oil and balsamic vinegar to taste. Mix and serve. Makes 4 servings
Vitamin Shoppe®
BodyTech Pro-Pudding (Dutch Chocolate)
This is a dessert you should have only on workout days.
Day 35
1 serving rolled oats oatmeal
Drizzled with Agave nectar
2 cups of coffee black
3 free range egg omelet
w/ Frank’s® Hot Sauce,
1 link Trader Joe’s® Sun-Dried Tomato Chicken Sausage
1 slice lightly toasted Food for Life® Millet bread (Wheat-Gluten Free)
The “One & Only”
w/ 1 packet Sweet Leaf® Stevia
& 2 Tbls. Trader Joe’s® Golden Roasted Flax Seed
Blend it up…This is a meal replacement. I needed a “meal” that was
loaded with “kickass” nutrition. I did not have anything pre-made.
6oz Turkey Meatloaf
Served with Organic Brown Rice and a
Tomato Salad
½ Cantaloupe
Day 36
1 serving Bob’s Red Mill Extra Thick Rolled Oats
Drizzled with Agave Nectar
3 free range egg onion omelet
w/ slice of sprouted grain toast
1 link Trader Joe’s® Sun-Dried Tomato Chicken Sausage
2 cups of coffee
½ Cantaloupe
Prograde® Choc./P.B. Craver
Post workout
Handful of Raw almonds/nuts (should have had protein here. Was not prepared)
Bowl of Kathy’s All Day Long Chile
Bowl of Kathy’s All Day Long Chile
1 serving organic short grain brown rice
Day 37
1 serving Bob’s Red Mill Extra Thick Rolled Oats
Drizzled with Agave Nectar
2 cups of coffee
3 free range egg onion omelet
2 slices of Nature’s Promise® Bacon
1 Slice of Alvarado’s Street Bakery® Sprouted Multi-Grain
6oz Chicken breast over large Spring Mix Salad
With feta cheese and lemon and herb vinaigrette
(Organic) Granny Smith Apple
w/ 1 Tbls. Organic Peanut Butter
Large Spring Mix Salad w/ free range Grilled Chicken Breast
And 1 serving of Organic Short Grain Brown Rice
Goof off Night 9” Personal Size Mushroom Pizza from The Pizza Shoppe
Day 38
1 serving Bob’s Red Mill Extra Thick Rolled Oats
Drizzled with Agave Nectar
1 Granny Smith Apple
2 cups of coffee
3 egg onion omelet wrap (Ezekiel 4:9 Sprouted Grain)
6oz. grilled free-range chicken breast
And sliced tomato with fresh mozzarella, basil leaf
Drizzled with extra virgin olive oil
Handful of raw almonds/cashews mix
Large Spring Mix Caesar Salad
Dressed with Newman’s® Caesar Salad dressing
served with
6oz Laura’s Lean® beef
Grilled rare/medium rare
Day 39
Granny Smith Apple
3 Blueberry Whey Cakes lightly drizzled with Agave Nectar
2 cups of coffee with cream and Stevia
Handful of raw almonds/cashews
Post Workout Smoothie
…The One & Only
8 medium frozen strawberries, handful of frozen cranberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!
Large Spring Mix and Baby Spinach Salad
With chick peas, black beans, tomatoes, sliced hard boiled egg,
Brussel sprouts, balsamic vinegar and olive oil.
8oz Medium Rare Grilled Bison Burger
& a baked Sweet Potato.
Day 40
1 serving Bob’s Red Mill Extra Thick Rolled Oats
2 cups of coffee
Granny Smith Apple
3 egg tomato, pepper, onion and fresh mozzarella omelet
Handful of raw almonds/cashews
And a PROGRADE® Choc. Peanut Butter Craver
“The One & Only” Smoothie
Big Spring Mix Salad
With 6oz. Nature’s Promise® London Broil Marinated for 24 hrs.
with Nature’s Promise® Kentucky Bourbon Marinade
& Grilled rare.
Thinly slice and put in salad.
Dress with Organic Ville® Olive Oil & Balsamic
Serve with 1 serving of Lundberg’s Organic Short Grain Brown Rice
Day 41
Granny Smith Apple
2 cups of coffee
3 free range egg onion omelet
w/ 3 slices Nature’s Promise® Bacon
4 oz. Nature’s Promise® London Broil Marinated for 24 hrs.
with Nature’s Promise® Kentucky Bourbon Marinade
(Left overs from last night’s dinner)
Prograde® Choc. Peanut Butter Craver
BIGASS-SALAD
Mexican Chicken in crock pot
1 ½ lbs of Coleman’s organic chicken breasts
1 jar of your favorite organic salsa
1 can of petite diced tomatoes
1 can of black beans
1 package of frozen corn
Put all ingredients (the chicken is uncooked) into your crock pot and cook on low for 6-8 hours.
Serve with organic brown rice.
Day 42
3 egg onion, avocado, tomato omelet
1 slice Ezekiel 4:9 Sprouted grain bread slightly toasted
1 Granny Smith Apple
2 cups of coffee
Large Spring Mix Salad with 6oz grilled chicken breast
With Caesar Dressing (oil based)
½ fresh cantaloupe
Handful of raw sunflower seeds/almonds/cashews
& Prograde® Chocolate Peanut Butter Craver
Day 43
Granny Smith Apple
And 2 cups of coffee
3 egg onion and goat cheese omelet
With a 2 slice side of Nature’s Promise® Bacon
And a small bowl of mixed fruit.
Granny Smith Apple
& 1 Tbls. Organic Peanut Butter
Prograde® Chocolate Peanut Butter Craver
6oz. Nature’s Promise® Filet Mignon Grilled Rare
With lightly grilled asparagus spears drizzled with olive oil
And medium sweet potato
Training Day so I had this for dessert. Also, helps me fall asleep.
Vitamin Shoppe®
BodyTech Pro-Pudding (Dutch Chocolate)
Day 44
3 free range egg onion omelet
2 slices of Nature’s Promise® Bacon
1 Slice of Alvarado’s Street Bakery® Sprouted Multi-Grain
6oz Chicken breast over large Spring Mix Salad
With feta cheese and lemon and herb vinaigrette
(Organic) Granny Smith Apple
w/ 1 Tbls. Organic Peanut Butter
Large Spring Mix Salad w/ free range Grilled Chicken Breast
And 1 serving of Organic Short Grain Brown Rice
Goof off Night 9” Personal Size Mushroom Pizza from The Pizza Shoppe
Day 45
Granny Smith Apple
2 cups of coffee
2 eggs over easy
With 2 links Nature’s Promise Chicken Sausage
Prograde ® Chocolate Peanut Butter Craver
Large Salad
With 4oz grilled Chicken breast
Handful of Raw Almonds/Cashews
Mexican Chicken in crock pot
Day 46
3 Blueberry Whey Cakes lightly drizzled with Agave Nectar
Grilled Chicken Caesar Salad
Mexican Chicken in crock pot
A bowl of freshblueberries/strawberries
Day 47
Granny Smith Apple
1 Tablespoon of Organic Peanut Butter
3 egg Greek Omelet (Feta cheese, spinach and onion)
2 cups of coffee
Prograde® Chocolate Peanut Butter Craver
Home made Turkey Meatballs
With a medium sweet potato
And steamed broccoli
Day 48
3 egg omelet
And 1 serving Bob’s Red Mill Extra Thick Rolled Oats
Drizzled with Agave Nectar
Grilled Chicken Caesar Salad
Prograde® Chocolate Peanut Butter Craver
Granny Smith Apple
Handful of Raw Almonds/Cashews
Prograde® Chocolate Peanut Butter Craver
6oz Grilled (rare) Wild Tuna over a large Spring Mix Salad
With fresh avocado, tomatoes, roasted Whole Flax Seeds and
Organic Olive Oil Balsamic Vinaigrette dressing
1 ear of Jersey Corn
Day 49
1 serving Bob’s Red Mill 5 Grains Rolled Oats
Drizzled with Agave Nectar
3 egg plain omelet
6oz CHOBANI™ Greek Yogurt
w/ ½ cup fresh blueberries
2 cups of coffee
Grilled Chicken Caesar Salad (Spring Mix dark leaf )
Granny Smith Apple + 1 Tablespoon Organic Peanut Butter
Prograde® Chocolate Peanut Butter Craver
Granny Smith Apple
6 oz. Spicy Lean Ground Beef & Organic Black Bean (Taco Style)
without the taco.
Day 50
Granny Smith Apple
2 Cups of coffee
3 egg omelet with goat cheese, spinach and onion
+3 Protein and banana pancakes
(1 cup Bob’s Red Mill Gluten Free Pancake mix, 2 scoops whey protein powder, 1½ cups Nature’s Promise® Original Rice Milk, 2 whole eggs,
1½ very ripe medium bananas (sliced). Put in bowl, mix well and ladle onto a heated, PAM® coated pan)
Prograde ® Chocolate Peanut Butter Craver
Large Salad
With 4oz grilled Chicken breast
Handful of Raw Almonds/Cashews
6oz Stir Fried Chicken/Garbanzo beans/Broccoli
using an olive oil/balsamic as the stir fry marinate
Day 51
1 serving Bob’s Red Mill 5 Grains Rolled Oats
Drizzled with Agave Nectar
2 cups of coffee
2 eggs over easy
With 2 links Nature’s Promise Chicken Sausage
Granny Smith Apple
w/ 1 Tablespoon Organic Peanut Butter
Goof off Night 9” Personal Size Mushroom Pizza from The Pizza Shoppe
Day 52
3 egg omelet with wild Alaskan Salmon
Free Range Turkey Sandwich on Ezekiel 4:9
Large Mesculine Leaf Salad
With tomato, mushroom, snap peas, onion, avocado and
A sesame ginger dressing.
A locally grown Honey Snap Apple
And a handful of Raw Cashews
Vitamin Shoppe®
BodyTech Pro-Pudding (Dutch Chocolate)
Day 53
4 Chocolate Protein & Ripe banana pancakes
1 cup Bob’s Red Mill® Gluten Free Pancake Mix
1 packet Vitamin Shoppe® BodyTech Pro-Pudding (Dutch Chocolate)
2 eggs (free range)
1 cup Pacific® Natural Foods Organic Almond Milk
1 ½ organic and very ripe bananas
(Makes 8-6” cakes. No need to sweeten cakes…
Naturally sweet enough!)
Large Mesculine Salad with Caesar Dressing
4 oz. Bison Burger Grilled rare
Wine sap Apple
And 1 Tablespoon Organic Peanut Butter
4 oz. Bison Burger Grilled rare
PROGRADE® Peanut Butter Craver
1 Large bowl of free range chicken soup
With fresh vegetables (celery, carrots, onion, peas) + chic peas and kidney beans.
Day 54
3 egg onion omelet
w/ Frank’s Hot Sauce
1 Chocolate Protein & Ripe banana pancake
1 serving 5 grain oatmeal /almond milk
2 cups of coffee
PROGRADE® Peanut Butter Craver
“The One & Only” Smoothie
3 egg onion omelet sandwich on Ezekiel4:9
Winesap Apple w/ 1 tablespoon Organic Peanut Butter
1 Large bowl of free range chicken soup
With fresh vegetables (celery, carrots, onion, peas) + chic peas and kidney beans.
Day 55
Granny Smith Apple
2 cups of coffee
3 egg onion/avocado omelet
in a low carb wrap (MISSION® Carb Balance ®)
6oz. CHOBANI™ Greek Yogurt (Vanilla)
Prograde® Peanut Butter Craver
Handful of Raw Almonds
A bowl of Kathy’s All Day
Day 56
3 egg omelet
2 slices of Nature’s Promise Bacon
1 slice of Avarado’s Bakery Multi-Grain Sprouted bread
2 cups of coffee
GOOF OFF LUNCH 9” Personal Size Mushroom Pizza from our favorite pizza shop.
A bowl of Kathy’s All Day
Day 57
2 cage free soft boiled eggs
2 cups of coffee
Granny Smith Apple
3 Pudding & Whey French Toast Sticks
PUDDING & WHEY French Toast Sticks
1” slices of Ecce Panis® Multigrain Boule
1 cup Bob’s Red Mill® Gluten Free Pancake Mix
1 packet-Vitamin Shoppe® BodyTech Pro-Pudding (Dutch Chocolate)
2 whole eggs (free range)
1 cup Pacific® Natural Foods Organic Almond Milk
¼ cup Spectrum® Organic Coconut Oil (heat to get to liquid state)
Mix ingredients in a large bottom bowl and add bread slices so all sides get “battered”.
Place toast sticks on a heated buttered pan and brown up each side.
Serve and sweeten with MADHAVA Agave Nectar.
Handful of Organic Raw Cashews
5oz. Laura’s Lean Grilled Burger (Rare)
With 1 serving Lundbergs Organic Short Grain Brown Rice
Day 58
Granny Smith Apple
4oz Laura’s Lean Beef Burger
w/2 free range soft boiled eggs
Kick Ass Egg salad wrap
Mission® Carb Balance® wrap
3 Chopped Hard Boiled Eggs (Free Range)
Mixed with 1 ½ Tablespoons Spectrum® Organic Mayonnaise
½ Organic Avocado
Spring Mix (Mesculine Leaf Lettuce)
2 slices Nature’s Promise® Bacon
Wrap…Eat…Done…
RAW REVOLUTION® BAR Chocolate/Cashew flavor
With a cup of GUAYAKI® Yerba Mate
Breaded Free Range Chicken Breast Baked
With steamed Brussel sprouts and Asparagus spears
Day 59
3 egg (cage free) omelet
3 Pudding & Whey Banana Pancakes
1 ½ cups Arrowhead Mills® Multigrain Pancake & Waffle Mix
1 packet Bodytech® (The Vitamin Shoppe®) Pro-Pudding
2 cage free eggs
2 cups Organic Almond milk (Stay away from dairy milk)
¼ cup Spectrum® Organic Coconut Oil
1 large sliced ripe banana (organic if possible)
Mix in large bowl and batter out on a heated buttered pan.
(Recipe will make 12-16 cakes)
Handful of Organic/Raw Cashews
2 hard boiled eggs
Granny Smith Apple
Large Organic Spring Mix Salad with cherry tomatoes and avocado
dressed with Newman’s Own® Caesar Dressing
Nature’s Promise® sundried tomato and basil sausage
Sautéed in pan with red peppers and onion
Served with Lundbergs Organic Short Grain Brown Rice
Day 60
Start focusing on more raw foods
2 cage free eggs
Bob’s Red Mill® Extra Thick Rolled Oats
A handful of Mixed Raw nuts and seeds (Pumpkin, Cashew, Almond, Sunflower)
Fresh Kale “massaged” with sea salt and olive oil
5oz. TRADER JOE’S Buffalo Burger w/ roasted mushrooms, onions & white cheddar cheese. Grilled rare
A handful of Mixed Raw nuts and seeds w/ large organic carrot
Wild Caught Alaskan Salmon over a spring mix salad
Dressed with a raspberry vinaigrette
Day 61
2 cage free eggs sunny side up
And a serving of Bob’s Red Mill® Extra Thick Rolled Oats(oatmeal)
A handful of Mixed Raw nuts and seeds (Pumpkin, Cashew, Almond, Sunflower)
Fresh Kale “massaged” with sea salt and olive oil
8oz. TRADER JOE’S Buffalo Burger w/ roasted mushrooms, onions & white cheddar cheese. Grilled rare
RAW REVOLUTION BAR® (Raspberry/Chocolate)
6oz Wild Caught Alaskan Salmon
1 serving of organic brown rice
Day 62
Bob’s Red Mill® Extra Thick Rolled Oats
Sweetened w/Mahave® Agave Nectar
Handful of Mixed Raw Seeds & Nuts (Pumpkin, Sunflower, Cashews, Almonds)
1 Large Organic Carrot
2 cage free egg goat cheese omelet
2 links of Nature’s Promise® Sundried Tomato/Basil Sausage
PROGRADE® WORKOUT
Granny Smith Apple
PROGRADE® Chocolate Peanut Butter CRAVER
Chicken Sausage/Peppers/Onion Sandwich…
No Bread…Thank you…
-Nature’s Promise Chicken Sausage 4 Links cut in 1 inch Slices
-Pomi® Tomato sauce
-2 tablespoons Olive Oil
-Sliced yellow and red peppers
-½ Spanish Onion Thinly Sliced in rings
Mix all ingredients in hot pan until sausage is cooked white
on the inside and slightly browned on the outside
Serve Hot…
-The next 30 days would be considered TOP SECRET and is priceless...TRUST ME!
It will accompany a workout program that could get a 300 pound man "six-pack-jacked" in only 6 months. I am afraid THAT program will not be FREE!
Matt Jennings NASM PES, IYCA Level I YCS
-Former National bodybuilding champion
-CAT 4 Road Cyclist
-Former team member of PURE FOCUS Adventure Race Team
-Founder of Matt Jennings Boot Camps located in Point Pleasant, New Jersey
GET. FIT. DONE.
- Breakfast, snack, Lunch, snack. Post Workout, Dinner + Recipes
- 5-6 meals/snacks everyday
- Try to eat foods that are local and in season
- Calories?…Don’t drive yourself crazy
- WATER…POUND IT…EVERYDAY!
- Feed your body to do what you want it to do…Lose fat & PERFORM!
- Try not to eat after 7:30pm
- PREPARE…PREPARE…PREPARE…
- TRAIN FREAKIN’ HARD (BRIEF, INTENSE & INFREQUENT)
- 60 Days…here we go! (Actually 62 Days...)
Enjoy...
Peace-
Matt
P.S. Forgive any possible confusion you might find in content. I need to work on my editing.
DISCLAIMER: This is my "maintenance" diet. It is meant only to give an idea of how I eat most of the year to keep my bodyfat in single digits. I am not a registered dietician so, please consult with one if you feel it necessary. Blau...Blau...Blau.
Day 1
Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt (Vanilla)
Mix in ½ cup fresh blueberries (or other in season fruit)
Post Workout Full-On, No Worries Smoothie…
“The One & Only”
1½-2 cups frozen strawberries
1 Scoop Whey Protein Powder PROGRADE NUTRITION
Juice Plus® 2 Garden Blend, 2 Orchard Blend, 2 Vineyard Blend
4 ice cubes
8oz. water
Blend… drink… enjoy!…No Worries!
6oz. Free Range Grilled Chicken Breast or Roasted Chicken Breast Salad w serving of organic brown rice
Large Bowl loaded with Organic Spring Mix Salad
Organic Extra Virgin Olive Oil & Organic Balsamic Vinegar
¼ Cup Organic Sunflower Seeds
Mix it up and chow down!
2 cups Fresh Bing Cherries
________________________________________________________________________
Day 2
Onion Omelet
3 large eggs beaten
Sliced White onion diced and put in buttered pan (heated)
Add eggs and heat keeping eggs from overcooking
Enjoy a cup or two of Sumatra Organic coffee sweetened with Stevia
(Sweet Leaf) and lighten with half/half or light cream
Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt
½ cup fresh blueberries (or other in season fruit)
Gluten Free Blueberry Pancakes w/Whey Protein
1 cup Bob’s Red Mill® Gluten Free Pancake Mix
2 scoops van or choc whey protein powder
2 free range eggs
3/4 cup water
1 cup fresh blueberries
Beat it all up (except blueberries) in a mixing bowl, then add blueberries
Butter up a heated pan
Spoon on pancake batter
Brown/Flip/Brown
EAT!!!
These pancakes are “KILLER”! You have enough pancake batter to
Make 12-15 cakes, so don’t go crazy! Save some for tomorrow and
Don’t Bogart…
· If you want a little sweeter cake, add some
MADHAVA Light Agave Nectar to taste.
6oz. Silverbrite Wild Salmon
w/ side of Organic Brown Rice
Large Mixed Spring Salad w/Cranberries & chopped walnuts
With 5oz grilled chicken breast and hardboiled egg w/Raspberry vinaigrette dressing
2 cups Bing Cherries
Day 3
2 cups Sumatra Coffee light cream, 1 packet Stevia
2 free range egg onion omelet
w/2 MATT’S BOOT CAMP Blueberry Protein pancakes
Post Workout Smoothie
…The One & Only
10 medium frozen strawberries
1 heaping scoop Whey Protein Powder PROGRADE NUTRITION
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!
6oz Wild Caught Silverbrite Salmon(Chum Salmon) (Grilled rare)
w/ serving of organic brown rice
Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt
½ cup fresh blueberries (or other in season fruit)
6oz Wild Caught Silverbrite Salmon(Chum Salmon) (Grilled rare)
w/ serving of organic brown rice
20 Fresh Bing Cherries
Day 4
2 Free Range Eggs Sunnyside Up
w/ slice of Ezekiel Sprouted Grain (Slightly toasted)
2 cups of Sumatra Coffee w/Stevia and light cream
1 Serving Raw Organic Cashews
3 Egg Goat Cheese Omelet
w/ serving of Oatmeal
PROGRADE® Peanut Butter Craver Bar
PROGRADE NUTRITION
w/handful of raw almonds
Chicken, asparagus, onion Stir-fry
Over organic brown rice
20 Bing Cherries
Day 5
3 egg pepper, onion, mushroom omelet
w/ 3 slices Nature’s Promise™ uncured bacon
2 slices slightly toasted Ezekiel 4:9™flourless grain bread
2 cups of Sumatra Coffee (black) sweetened w/Stevia
¼ cup (handful) Raw Almonds
2 egg & onion wrap
On a Low- Carb/ Low-Fat Wrap (TOUFAYAN® Bakeries)
Post Workout Smoothie
…The One & Only
10 medium frozen strawberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!
2 Nature’s Promise™ LEAN GROUND TURKEY w/ Nature’s Promise™ Organic Black Bean TACOS
1 Cup Organic Red Grapes (frozen)
Day 6
3 egg with onion wrap -Low- Carb/ Low-Fat Wrap (TOUFAYAN® Bakeries)
2 cups coffee with light cream and Stevia
3 Blueberry Whey Cakes
Blueberry Whey Cakes
1 cup Bob’s Red Mill® Gluten Free ALL PURPOSE BAKING FLOUR
1 tsp. Bob’s Red Mill® Non-Aluminum Sulfate Double Acting
Baking Powder
2 scoops van or choc whey protein powderPROGRADE NUTRITION
2 free range eggs
1 cup organic Almond Milk
¼ cup raw almonds
1 Slice EZEKIEL 4:9 w/ Organic Peanut Butter
Berry Mixed Up Smoothie
Basically this is “The One & Only” + a handful of frozen cranberries
And 1 teaspoon lemon flavored EFA’s (essential fatty acids)
You can also add ¼ cup Trader Joe’s Roasted Flax Seeds
with or instead of EFA’s. Flax Seeds are just a different source of Omega-3 FA’s
PROGRADE® Peanut Butter Craver Bar
w/handful of raw cashews
6oz. Laura’s Lean Beef Grilled Burger (No bread)
w/ onion and mustard.
Large Organic Spring Mix salad with Olive Oil and Balsamic Vinegar
Day 7
3 egg onion omelet
w/ 2 slices of nitrate free turkey bacon
1 slice of lightly toasted EZEKIEL 4:9 bread w/organic peanut butter
1 cup of coffee black w/ Stevia
3 eggs with onion/avacado wrap -Low- Carb/ Low-Fat Wrap (TOUFAYAN® Bakeries)
Post Workout Smoothie
…The One & Only
8 medium frozen strawberries, handful of frozen cranberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!
Handful of raw almonds
Friday is usually our goof off night. We usually take the kids to our favorite pizza shop in Ocean Grove where their specialty is 9” personal size pizzas.
9’ with mushroom and an unsweetened iced tea.
When we got home I had a bowl of fresh cherries for dessert.
If you have a goof off meal keep it from being too crazy. Do not be gluttonous and do not extend beyond that meal. I.e. Get right back to healthy eating so you stay with your GET.FIT.DONE. game plan.
Day 8
5 Blueberry Whey Cakes
2 cups coffee w/cream and Stevia
Blueberry Whey Cakes
1 cup Bob’s Red Mill® Gluten Free ALL PURPOSE BAKING FLOUR
1 tsp. Bob’s Red Mill® Non-Aluminum Sulfate Double Acting
Baking Powder
2 scoops van or choc whey protein powder
2 free range eggs
1 cup organic Almond Milk
Medium Bowl of Matt’sSlaw
w/sunflower seeds, balsamic vinegar and olive oil
Prograde® Peanut Butter CRAVER
A handful of Almonds/Cashews
4 oz. Laura’s Lean Beef
Grilled with sliced onion and mustard
4oz. Nature’s Promise™ Grilled Turkey Burger
w/ Large bowl of Spring mix salad, sliced almonds
and vinegar and olive oil
Day 9
3 egg onion and 2 slice bacon wrap
On a Low- Carb/ Low-Fat Wrap (TOUFAYAN® Bakeries)
2 cups of coffee w/cream and Stevia
Small Bowl of Matt’s Slaw
Prograde® Peanut Butter Craver
Celebrating our youngest son’s birthday.
-dozen roasted clams
-medium bowl of mussels w/ marinara sauce
-Large Spring Mix Salad w/ raspberry vinaigrette dressing
-4oz Grilled Flank Steak
-3 slices of tomato/mozzarella w/ basil and olive oil
-small bowl of lean sausage & peppers
-small bowl of fresh mixed fruit
1 small piece of ice cream cake (It’s Christian’s 6th birthday…)
Done. This is an unusually large meal. The food was not necessarily unhealthy…the total amount was. I know I will be back on track with portions, etc. tomorrow.
Day 10
3 egg mushroom/onion omelet
1 slice of EZEKIEL 4:9 toast w/ organic peanut butter with toasted flax seeds mixed in
2 cups of black coffee
POWER CRUNCH® Protein Wafer (Triple Chocolate)
(Tasty bar with decent amount of fats and relatively low in sugar.
Good for tying you over till next meal)
¼ cup (handful) Raw Cashews
2-4oz Laura’s Lean beef Grilled burgers
Large bowl of Spinach salad w/ cherry tomatoes, avocado, sliced mushrooms, sliced celery, and baby carrot sliced with ANNIE’S Naturals®
Shitake & Sesame Vinaigrette
20 Fresh Bing Cherries
Day 11
Greek Yogurt Parfait +
6oz CHOBANI ™ Greek Yogurt (Vanilla)
Add 1 scoop vanilla whey protein powder (Prograde®)
Mix in ½ cup fresh blueberries (or other in season fruit)
3 eggs onion omelet
w/2 slices of Nature’s Promise™ Bacon
1 slice of EZEKIEL 4:9 with 1 tbls. Organic Peanut or Almond Butter
2 cups of coffee w/ half & half and Stevia
5oz TRADER JOE’S® Buffalo Burger
w/ Roasted Mushrooms, Onions & White Cheddar Cheese
with Spinach Salad (tomatoes, onion, mushrooms)
And a Raspberry Vinaigrette dressing
8oz Nature’s Promise™ Grilled Chicken breast
W/McCormick’s Montreal Seasoning for chicken,
3 beef tomato slices with fresh mozzarella, basil and olive oil
Day 12
3 egg Wrap on a Low- Carb/ Low-Fat Wrap (TOUFAYAN® Bakeries)
w/ Black Bean & Corn Salsa-medium- (Muir Glen Organic)
2 cups of coffee-half & half with Stevia
Granny Smith Apple w/ 1 tablespoon Organic Peanut Butter
Prograde® Peanut Butter Craver
Post Workout Smoothie
…The One & Only
8 medium frozen strawberries, handful of frozen cranberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!
LARGE BOWL of Organic Spring Mix salad, some raw vegetables
Sprinkled with Trader Joe’s® Roasted Flax Seeds
6oz grilled and sliced free-range chicken breast
w/Caesar dressing
20 Fresh Bing Cherries
Day 13
2 egg omelet
w/ Black Bean & Corn Salsa-medium- (Muir Glen Organic)
3 Blueberry Whey Cakes drizzled with Agave Nectar
2 cups coffee w/cream and Stevia
5oz TRADER JOE’S® Buffalo Burger
w/ Roasted Mushrooms, Onions & White Cheddar Cheese
with Spinach Salad (tomatoes, onion, mushrooms)
And a Raspberry Vinaigrette dressing
2 free range hard boiled eggs + Handful of Raw almonds
LARGE BOWL of Organic Spring Mix salad, some raw vegetables
Sprinkled with Trader Joe’s® Roasted Flax Seeds
6oz grilled and sliced free-range chicken breast
w/Caesar dressing
½ cup frozen grapes
Day 14
2 Blueberry Whey Cakes
2 cups coffee w/cream and Stevia
2 eggs sunny side up
w/ 2 slices of lightly toasted EZEKIEL 4:9
Caesar Salad
w/ 6oz grilled free range chicken breast
Berry Mixed Up Smoothie
Basically this is “The One & Only” + a handful of frozen cranberries
And 1 teaspoon lemon flavored EFA’s (essential fatty acids)
You can also add ¼ cup Trader Joe’s Roasted Flax Seeds
with or instead of EFA’s. Flax Seeds are just a different source of Omega-3 FA’s
9’ with mushroom and an unsweetened iced tea.
(This was my goof off meal at our favorite pizza shop.)
Day 15
2 Blueberry Whey Cakes
Drizzled with Agave Nectar
2 cups coffee w/light cream and Stevia
3 egg Scallion Omelet w/ Frank’s® Hot Sauce
1 slice of Nature’s Promise™ Bacon
Post Workout Smoothie
…The One & Only
8 medium frozen strawberries, handful of frozen cranberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!
Handful of raw almonds and cashews
4oz Natures Promise™ Turkey Burger & 4oz N.P. Chicken Breast
w/ medium bowl of Matt’s Slaw w/ vinegar and oil
Day 16
3 egg onion omelet
2 slices Nature’s Promise® Bacon
1 slice of EZEKIEL 4:9 toast
4 oz Laura’s Lean Beef Burger w/red onion
On 2 slices of EZEKIEL 4:9
& Side of Matt’s Slaw w/ balsamic vinegar and oil
Granny Smith Apple w/ handful of Almonds
Fresh Veges & Chicken Stir Fry (Nature’s Promise™ Chicken)
Sauté Chicken cubes in any dressing you like until it is no longer pink
(Annie’s Naturals® Shitake & Sesame Vinaigrette)
Add 1 medium onion
3 stalks of broccoli the crowns and stalk
2 celery stalks
½ cup of snow peas cut in ½
1 can of chick peas
Mix together and let steam until veggies are soft
Put over rice pasta, EZEKIEL sprouted grain pasta, brown rice or eat as is.
Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt
w/20 Bing Cherries (pitted) and mixed in
Day 17
4 egg Onion Omelet
½ Fresh cantaloupe
2 cups of Sumatra Coffee w/ light cream and Stevia
Prograde® Peanut Butter Craver
w/ handful of Raw Cashews
Post Workout Smoothie
…The One & Only
8 medium frozen strawberries, handful of frozen cranberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!
6oz Nature’s Promise Lean grilled Beef Burger
On 2 slices of EZEKIEL 4:9
Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt
w/ ½ cup fresh blueberries
Day 18
3 egg omelet
½ Cantaloupe
2 cups of coffee
Handful of Raw Almonds/Cashews
4oz. Nature’s Promise Turkey Breast
On 2 slices of EZEKIEL Bread
w/ dark leaf lettuce &
Pepper and mustard to taste
Medium Bowl of Matt’s Slaw
w/apple cider vinegar, olive oil, pepper and half packet of Stevia
4oz. Lean Nature’s Promise™ Simple Burger
On 2 slices of Ezekiel 4:9 (lightly toasted)
w/ spicy mustard
Kathy’s ALL DAY LONG Chile
1-1 ½ lbs organic lean ground beef
2 stalks celery
1 red pepper
1 green pepper
1 small zucchini
1 small yellow squash
5 oz. approx frozen corn kernels
1 -2 large carrots
1 can black beans
1 can red kidney beans
1 jar of your favorite salsa
1 8 oz can tomato sauce
1 8 oz can of diced tomatoes
2-3 garlic cloves
Handful of fresh parsley
Cook ground beef until brown in a skillet.
Chop up all veggies
Add spices you like; I use a few dashes of Mrs. Dash Garlic and herb, cayenne pepper and crushed red pepper
Combine all ingredients into a crock pot and cook on low for 6-8 hours
Day 19
3 eggs onion omelet
2 slices of Nature’s Promise™ Bacon
2 cups of coffee
Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt
w/ ½ cup fresh blueberries
Handful of Raw Almonds and Cashews
Berry Mixed Up Smoothie
Basically this is “The One & Only” + a handful of frozen cranberries
And 1 teaspoon lemon flavored EFA’s (essential fatty acids)
You can also add ¼ cup Trader Joe’s Roasted Flax Seeds
with or instead of EFA’s. Flax Seeds are just a different source of Omega-3 FA’s
6oz Nature’s Promise grilled Lean NY Strip
Marinated (all day) in Nature’s Promise™ Sweet Bourbon Marinade
Large Bowl of Organic Mesculin Salad with Balsamic Vinegar
And Olive Oil
Day 20
2 egg spinach and goat cheese omelet
With 1 slice of EZEKIEL 4:9/ Organic Peanut Butter
And 2 cups of coffee
Handful of Raw Almonds/Cashews
6oz Grass Fed Buffalo Burger (Grilled)
Medium Bowl off Matt’s Slaw
6oz Free Range Chicken (breast) grilled
w/ serving of short grain organic brown rice
grilled vegetables (green, yellow and red peppers, asparagus, yellow squash, zucchini, shitake mushrooms and Spanish onions) drizzled with olive oil, sea salt, Mrs. Dash and pepper to taste.
Day 21
3 egg onion/mushroom omelet Low Carb Wrap
2 cups of coffee w/ half & half and Stevia
Prograde® Peanut Butter Craver
4oz Free Range turkey breast (grilled)
Over a bed of Mesculin Lettuce
Drizzled with Raspberry Vinaigrette and topped with
Slivered almonds
Post Workout Smoothie
…The One & Only
8 medium frozen strawberries, handful of frozen cranberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps + Omega 3 oil (helps keep inflammation at bay)
4 ice cubes
1 cup water
…Blend…Drink…Recover!
Fresh wild caught Alaskan Salmon (grilled rare)
Over a Large Mixed Green Salad
With raspberry vinaigrette and fresh lemon squeeze dressing
and side…1 sweet potato
Day 22
3 Blueberry Whey Cakes lightly drizzled with Agave Nectar
(This is the recipe. Will yield 12 cakes)
1 cup Bob’s Red Mill® Gluten Free ALL PURPOSE BAKING FLOUR
1 tsp. Bob’s Red Mill® Non-Aluminum Sulfate Double Acting
Baking Powder
2 scoops van or choc whey protein powder
2 free range eggs
1 cup organic Almond Milk
4oz Nature’s Promise grilled Lean NY Strip
Small bowl of Matt’s Slaw topped with Raw sunflower seeds
(I mixed in 2 tbls Organic Ville® Olive Oil & Balsamic Organic Vinaigrette)
6oz Turkey Meat Loaf
W/Sautéed Grilled Eggplant and Tomato
& Steamed Edamame
Recipe for this meal below
Serves 4
Turkey Meat Loaf
1lb Nature’s Promise ground turkey
1 cup Raw oats
2 stalks organic celery
1 small onion
2 free range eggs
Handful of fresh, chopped parsley
Dash of ground pepper
Dash of Mrs. Dash® Garlic/Herb
Dash of garlic powder
Pre-heat oven to 375°. Mix all ingredients, bake for approx 50 minutes.
Sauteed Grilled Eggplant and Tomato
1 medium size eggplant
1 -8 oz. can stewed tomatoes or diced tomatoes
1 small onion
2 cloves garlic
Bunch of fresh basil
Slice and grill size eggplant until browned
In a saut̩ pan on medium heatРstewed tomatoes, chopped up onion, basil and garlic
Add grilled eggplant and continue to cook for 5-10 mins.
Steamed Edamame
1 -14 oz bag frozen organic Edamame (shelled soybeans) used (Seapoint Farms)
1 pinch of sea salt
Cook as recommended on bag. Microwave in a bowl covered for 2-3 minutes
Dutch Chocolate Whey Protein Pudding
The Vitamin Shoppe’s® brand
*I believe this is the only protein pudding on the market
Day 23
3 egg onion/bacon omelet
w/ 1 slice of EZEKIEL 4:9
And 1 Blueberry Whey Cake
2 cups of coffee lite with half / half
Handful of Raw Almonds/Cashews
5oz Turkey Meatloaf
medium bowl of Matt’s Slaw w/ apple cider vinegar, olive oil, ½ packet
Sweet Leaf™ Stevia mixed for slaw dressing and sprinkled with raw
Sunflower seeds
6oz Wild Caught Sockeye Salmon
w/ a cayenne rub, grilled and cubed
over a large spinach/spring mix organic salad
with a raspberry vinaigrette dressing
Vitamin Shoppe®
BodyTech Pro-Pudding (Dutch Chocolate)
Day 24
2 free range egg onion omelet
w/ a slice of EZEKIEL 4:9
1 slice of Nature’s Promise Bacon
2 cups of coffee and Stevia
Granny Smith apple
1 Tbls. Organic Peanut Butter
Half handful of raw awlmonds
4oz Laura’s Lean grilled burger
6oz Turkey meat loaf
Post Workout Smoothie
…The One & Only
12 medium frozen strawberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!
3 egg vegetable omelet (red and yellow peppers, onions, mushrooms, and avocado)
Day 25
Greek Yogurt Parfait
6oz CHOBANI™ Greek Yogurt
w/ 3/4 cup fresh blueberries
2 Whey cakes w/ blueberries
2 cups of coffee sweetened w/ Stevia
Prograde® Peanut Butter Craver
Handful of Raw almonds/cashew
Berry Mixed Up Smoothie
Basically this is “The One & Only” + a handful of frozen cranberries
And 1 teaspoon lemon flavored EFA’s (essential fatty acids)
You can also add ¼ cup Trader Joe’s Roasted Flax Seedwith or instead of EFA’s. Flax Seeds are just a different source of Omega-3 FA’s
Prograde® Peanut Butter Craver
6oz grilled Buffalo Burger w/ fresh buffalo mozzarella and avocado slices
& Grilled vegetables (Asparagus, red onion, yellow squash, zucchini, bell green pepper, eggplant)
Day 26
3 egg onion omelet
2 Slices Nature’s Promise™ Bacon
RAW REVOLUTION® Organic Live Food Bar (Chocolate & Cashew)
This is a good snack bar without too much crap.
Post Workout Smoothie
…The One & Only
8 medium frozen strawberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!
Matt’s Slaw
3 cups with olive oil/ WILD OATS® Organic Apple Cider Vinegar &
½ packet of Stevia. Mix well and Sprinkle on (liberally) TRADER JOE’S® Golden Roasted Flax Seed (whole Seeds)
Seasoned Lean Ground beef (Mexican Style)
1 lb. of Laura’s lean Ground beef
1 can of Nature’s Promise® Organic Kidney Beans
Cayenne pepper, dash of sea salt
1. Brown ground beef in hot skillet
2. Then add beans, cayenne and sea salt and keep mixing until heated enough to serve.
¼ of this recipe is a serving*
Vitamin Shoppe®
BodyTech Pro-Pudding (Dutch Chocolate)
This is a dessert you should have only on a workout day*
Day 27
3 egg vegetable omelet (red and yellow peppers, onions, mushrooms, and avocado)
2 slices of Nature’s Promise® Bacon
2 Blueberry Whey Cakes + (I added ¼ cup of Spectrum® Organic Coconut Oil to pancake batter) Coconut oil is a good saturated fat (Medium Chain Triglyceride)
MCT’S are good energy fats that get burned, not stored.
Also, coconut oil has compounds that are anti-bacterial.
1 cup of coffee, black with Stevia.
(Yeah, I am VERY HUNGRY this morning)
The “One & Only” Smoothie
w/ 1 Tbls. Organic Peanut Butter
4oz Bison Burger
w/ small bowl 2 cups Matt’s Slaw
Prograde® Peanut Butter Craver
5oz Seasoned Lean Ground Beef (Mexican Style)
Medium Sweet Potato
Handful of fresh picked, organic blackberries and raspberries.
Day 28
4 egg Omelet (organic-free range-hand picked fresh hatched
With organic grown small red onion
2 Matt’s Blueberry Cakes
2 cups of coffee light with Stevia
4oz. Shiloh Farms grass fed lean beef burger.
Grilled and served with 1 slice of slightly toasted Food For Life®
Gluten-Free Millet bread.
Large spinach/mixed green organic salad with 2 cups of Matt’s Slaw
& Raw sliced cashews mixed in. Dress with olive oil, ½ lemon squeezed, a pinch of sea salt and fresh ground pepper.
The “One & Only” smoothie
with a Prograde® Peanut Butter Craver
Blend-In
Dinner was our Friday “Goof Off” meal.
9” personal size pizza from the “Pizza Shoppe” in downtown Ocean Grove.
Then we had a small gelato at El Gelateria in Asbury Park.
This is start of second phase of the 60 Days to GET. FIT. DONE. Program
Day 29
2 farm fresh picked egg omelet
With 2 slices of Nature’s Promise Bacon
And 2 cups of coffee-black.
Large Spring Mix Chicken Caesar Salad
I used Caesar Salad Dressing
The “One & Only”
Post workout smoothie
8oz Nature’s Promise T-Bone
Grilled rare
Farm Fresh picked vegetables (onions, asparagus, mushroom, green pepper and yellow squash) grilled and drizzled with olive oil and a dash of sea salt.
1 Cup of Organic Red Grapes
Day 30
2 farm fresh picked, free-range egg onion omelet
6oz free range grilled chicken breast sliced
over a large organic spring mix salad with
2 cups Matt’s Slaw and ¼ sliced raw almonds
mixed in. Dress with raspberry vinaigrette
2 hard boiled eggs
A dozen fresh strawberries
Today was a fairly light day of eating. No reason, just not that hungry.
Day 31
1Tbls. Organic Peanut Butter
Then I trained
2 egg omelet
w/ organic avocado, onion, mushroom
and 2 Tbls. organic salsa
2 cups of black coffee sweetened with Stevia
6oz. Nature’s Promise T-bone (grilled rare)
w/ a dash of sea salt and fresh, ground pepper
2 cups of Matt’s Slaw w/ Organic Apple cider vinegar, olive oil
and half a packet of Stevia mixed and used as dressing.
Raw Vegetable Plate-Green Zucchini, Yellow Zucchini, Red Pepper, Yellow Pepper
8oz. Rare Tuna
Marinated in and Grilled rare
Sliced over Organic Spring mix salad with a lemon herb olive oil dressing
Vitamin Shoppe®
BodyTech Pro-Pudding (Dutch Chocolate)
This is a dessert you should have only on a workout day*
Day 32
2 egg organic red onion omelet
1 slice of slightly toasted Food For Life®
Gluten-Free Millet bread.
Handful of raw almonds/cashews
Post HIIT workout smoothie
The “One & Only”
Prograde® Peanut Butter Craver
Free Range Chicken & Organic Vegetable Stir Fry
¼ Organic Cantaloupe (picked fresh from a farm 2 hours earlier)
And a granny smith apple
Day 33
3 free range egg organic red onion omelet
w/ 1 slice of Alvarado St. Bakery® Sprouted Multi-Grain (No Salt) Bread
2 cups of coffee sweetened with Sweet leaf ® Stevia
Free Range grilled chicken breast
Sliced and mixed in an Organic Spring Mix Salad
And dressed with balsamic vinegar and olive oil
Prograde® Peanut Butter Craver
& ½ Organic Cantaloupe
6oz Wild Caught Alaskan Salmon
Over a large bed of organic baby spinach, organic spring mix salad,
Fresh avocado slices and dressed with
SAN-J Natural Asian Tamari Mustard Dressing
Day 34
1 cup of whole rolled oatmeal
Sweetened with Agave nectar
2 cups of coffee light with cream
3 egg omelet
w/ Millet slice lightly toasted
Handful of Raw almonds/cashews
The “One & Only”
Post workout smoothie
6oz Turkey Meatloaf
Served with Organic Brown Rice and a
Tomato Salad:
Pint cherry tomatoes (sliced), pint yellow tomatoes (sliced), half small red onion (chopped), fresh basil (chopped), olive oil and balsamic vinegar to taste. Mix and serve. Makes 4 servings
Vitamin Shoppe®
BodyTech Pro-Pudding (Dutch Chocolate)
This is a dessert you should have only on workout days.
Day 35
1 serving rolled oats oatmeal
Drizzled with Agave nectar
2 cups of coffee black
3 free range egg omelet
w/ Frank’s® Hot Sauce,
1 link Trader Joe’s® Sun-Dried Tomato Chicken Sausage
1 slice lightly toasted Food for Life® Millet bread (Wheat-Gluten Free)
The “One & Only”
w/ 1 packet Sweet Leaf® Stevia
& 2 Tbls. Trader Joe’s® Golden Roasted Flax Seed
Blend it up…This is a meal replacement. I needed a “meal” that was
loaded with “kickass” nutrition. I did not have anything pre-made.
6oz Turkey Meatloaf
Served with Organic Brown Rice and a
Tomato Salad
½ Cantaloupe
Day 36
1 serving Bob’s Red Mill Extra Thick Rolled Oats
Drizzled with Agave Nectar
3 free range egg onion omelet
w/ slice of sprouted grain toast
1 link Trader Joe’s® Sun-Dried Tomato Chicken Sausage
2 cups of coffee
½ Cantaloupe
Prograde® Choc./P.B. Craver
Post workout
Handful of Raw almonds/nuts (should have had protein here. Was not prepared)
Bowl of Kathy’s All Day Long Chile
Bowl of Kathy’s All Day Long Chile
1 serving organic short grain brown rice
Day 37
1 serving Bob’s Red Mill Extra Thick Rolled Oats
Drizzled with Agave Nectar
2 cups of coffee
3 free range egg onion omelet
2 slices of Nature’s Promise® Bacon
1 Slice of Alvarado’s Street Bakery® Sprouted Multi-Grain
6oz Chicken breast over large Spring Mix Salad
With feta cheese and lemon and herb vinaigrette
(Organic) Granny Smith Apple
w/ 1 Tbls. Organic Peanut Butter
Large Spring Mix Salad w/ free range Grilled Chicken Breast
And 1 serving of Organic Short Grain Brown Rice
Goof off Night 9” Personal Size Mushroom Pizza from The Pizza Shoppe
Day 38
1 serving Bob’s Red Mill Extra Thick Rolled Oats
Drizzled with Agave Nectar
1 Granny Smith Apple
2 cups of coffee
3 egg onion omelet wrap (Ezekiel 4:9 Sprouted Grain)
6oz. grilled free-range chicken breast
And sliced tomato with fresh mozzarella, basil leaf
Drizzled with extra virgin olive oil
Handful of raw almonds/cashews mix
Large Spring Mix Caesar Salad
Dressed with Newman’s® Caesar Salad dressing
served with
6oz Laura’s Lean® beef
Grilled rare/medium rare
Day 39
Granny Smith Apple
3 Blueberry Whey Cakes lightly drizzled with Agave Nectar
2 cups of coffee with cream and Stevia
Handful of raw almonds/cashews
Post Workout Smoothie
…The One & Only
8 medium frozen strawberries, handful of frozen cranberries
1 heaping scoop Whey Protein Powder (choc or van)
Juice Plus® (2 of each) Orchard Blend Caps, Garden Blend Caps,
Vineyard Blend Caps
4 ice cubes
1 cup water
…Blend…Drink…Recover!
Large Spring Mix and Baby Spinach Salad
With chick peas, black beans, tomatoes, sliced hard boiled egg,
Brussel sprouts, balsamic vinegar and olive oil.
8oz Medium Rare Grilled Bison Burger
& a baked Sweet Potato.
Day 40
1 serving Bob’s Red Mill Extra Thick Rolled Oats
2 cups of coffee
Granny Smith Apple
3 egg tomato, pepper, onion and fresh mozzarella omelet
Handful of raw almonds/cashews
And a PROGRADE® Choc. Peanut Butter Craver
“The One & Only” Smoothie
Big Spring Mix Salad
With 6oz. Nature’s Promise® London Broil Marinated for 24 hrs.
with Nature’s Promise® Kentucky Bourbon Marinade
& Grilled rare.
Thinly slice and put in salad.
Dress with Organic Ville® Olive Oil & Balsamic
Serve with 1 serving of Lundberg’s Organic Short Grain Brown Rice
Day 41
Granny Smith Apple
2 cups of coffee
3 free range egg onion omelet
w/ 3 slices Nature’s Promise® Bacon
4 oz. Nature’s Promise® London Broil Marinated for 24 hrs.
with Nature’s Promise® Kentucky Bourbon Marinade
(Left overs from last night’s dinner)
Prograde® Choc. Peanut Butter Craver
BIGASS-SALAD
Mexican Chicken in crock pot
1 ½ lbs of Coleman’s organic chicken breasts
1 jar of your favorite organic salsa
1 can of petite diced tomatoes
1 can of black beans
1 package of frozen corn
Put all ingredients (the chicken is uncooked) into your crock pot and cook on low for 6-8 hours.
Serve with organic brown rice.
Day 42
3 egg onion, avocado, tomato omelet
1 slice Ezekiel 4:9 Sprouted grain bread slightly toasted
1 Granny Smith Apple
2 cups of coffee
Large Spring Mix Salad with 6oz grilled chicken breast
With Caesar Dressing (oil based)
½ fresh cantaloupe
Handful of raw sunflower seeds/almonds/cashews
& Prograde® Chocolate Peanut Butter Craver
Day 43
Granny Smith Apple
And 2 cups of coffee
3 egg onion and goat cheese omelet
With a 2 slice side of Nature’s Promise® Bacon
And a small bowl of mixed fruit.
Granny Smith Apple
& 1 Tbls. Organic Peanut Butter
Prograde® Chocolate Peanut Butter Craver
6oz. Nature’s Promise® Filet Mignon Grilled Rare
With lightly grilled asparagus spears drizzled with olive oil
And medium sweet potato
Training Day so I had this for dessert. Also, helps me fall asleep.
Vitamin Shoppe®
BodyTech Pro-Pudding (Dutch Chocolate)
Day 44
3 free range egg onion omelet
2 slices of Nature’s Promise® Bacon
1 Slice of Alvarado’s Street Bakery® Sprouted Multi-Grain
6oz Chicken breast over large Spring Mix Salad
With feta cheese and lemon and herb vinaigrette
(Organic) Granny Smith Apple
w/ 1 Tbls. Organic Peanut Butter
Large Spring Mix Salad w/ free range Grilled Chicken Breast
And 1 serving of Organic Short Grain Brown Rice
Goof off Night 9” Personal Size Mushroom Pizza from The Pizza Shoppe
Day 45
Granny Smith Apple
2 cups of coffee
2 eggs over easy
With 2 links Nature’s Promise Chicken Sausage
Prograde ® Chocolate Peanut Butter Craver
Large Salad
With 4oz grilled Chicken breast
Handful of Raw Almonds/Cashews
Mexican Chicken in crock pot
Day 46
3 Blueberry Whey Cakes lightly drizzled with Agave Nectar
Grilled Chicken Caesar Salad
Mexican Chicken in crock pot
A bowl of freshblueberries/strawberries
Day 47
Granny Smith Apple
1 Tablespoon of Organic Peanut Butter
3 egg Greek Omelet (Feta cheese, spinach and onion)
2 cups of coffee
Prograde® Chocolate Peanut Butter Craver
Home made Turkey Meatballs
With a medium sweet potato
And steamed broccoli
Day 48
3 egg omelet
And 1 serving Bob’s Red Mill Extra Thick Rolled Oats
Drizzled with Agave Nectar
Grilled Chicken Caesar Salad
Prograde® Chocolate Peanut Butter Craver
Granny Smith Apple
Handful of Raw Almonds/Cashews
Prograde® Chocolate Peanut Butter Craver
6oz Grilled (rare) Wild Tuna over a large Spring Mix Salad
With fresh avocado, tomatoes, roasted Whole Flax Seeds and
Organic Olive Oil Balsamic Vinaigrette dressing
1 ear of Jersey Corn
Day 49
1 serving Bob’s Red Mill 5 Grains Rolled Oats
Drizzled with Agave Nectar
3 egg plain omelet
6oz CHOBANI™ Greek Yogurt
w/ ½ cup fresh blueberries
2 cups of coffee
Grilled Chicken Caesar Salad (Spring Mix dark leaf )
Granny Smith Apple + 1 Tablespoon Organic Peanut Butter
Prograde® Chocolate Peanut Butter Craver
Granny Smith Apple
6 oz. Spicy Lean Ground Beef & Organic Black Bean (Taco Style)
without the taco.
Day 50
Granny Smith Apple
2 Cups of coffee
3 egg omelet with goat cheese, spinach and onion
+3 Protein and banana pancakes
(1 cup Bob’s Red Mill Gluten Free Pancake mix, 2 scoops whey protein powder, 1½ cups Nature’s Promise® Original Rice Milk, 2 whole eggs,
1½ very ripe medium bananas (sliced). Put in bowl, mix well and ladle onto a heated, PAM® coated pan)
Prograde ® Chocolate Peanut Butter Craver
Large Salad
With 4oz grilled Chicken breast
Handful of Raw Almonds/Cashews
6oz Stir Fried Chicken/Garbanzo beans/Broccoli
using an olive oil/balsamic as the stir fry marinate
Day 51
1 serving Bob’s Red Mill 5 Grains Rolled Oats
Drizzled with Agave Nectar
2 cups of coffee
2 eggs over easy
With 2 links Nature’s Promise Chicken Sausage
Granny Smith Apple
w/ 1 Tablespoon Organic Peanut Butter
Goof off Night 9” Personal Size Mushroom Pizza from The Pizza Shoppe
Day 52
3 egg omelet with wild Alaskan Salmon
Free Range Turkey Sandwich on Ezekiel 4:9
Large Mesculine Leaf Salad
With tomato, mushroom, snap peas, onion, avocado and
A sesame ginger dressing.
A locally grown Honey Snap Apple
And a handful of Raw Cashews
Vitamin Shoppe®
BodyTech Pro-Pudding (Dutch Chocolate)
Day 53
4 Chocolate Protein & Ripe banana pancakes
1 cup Bob’s Red Mill® Gluten Free Pancake Mix
1 packet Vitamin Shoppe® BodyTech Pro-Pudding (Dutch Chocolate)
2 eggs (free range)
1 cup Pacific® Natural Foods Organic Almond Milk
1 ½ organic and very ripe bananas
(Makes 8-6” cakes. No need to sweeten cakes…
Naturally sweet enough!)
Large Mesculine Salad with Caesar Dressing
4 oz. Bison Burger Grilled rare
Wine sap Apple
And 1 Tablespoon Organic Peanut Butter
4 oz. Bison Burger Grilled rare
PROGRADE® Peanut Butter Craver
1 Large bowl of free range chicken soup
With fresh vegetables (celery, carrots, onion, peas) + chic peas and kidney beans.
Day 54
3 egg onion omelet
w/ Frank’s Hot Sauce
1 Chocolate Protein & Ripe banana pancake
1 serving 5 grain oatmeal /almond milk
2 cups of coffee
PROGRADE® Peanut Butter Craver
“The One & Only” Smoothie
3 egg onion omelet sandwich on Ezekiel4:9
Winesap Apple w/ 1 tablespoon Organic Peanut Butter
1 Large bowl of free range chicken soup
With fresh vegetables (celery, carrots, onion, peas) + chic peas and kidney beans.
Day 55
Granny Smith Apple
2 cups of coffee
3 egg onion/avocado omelet
in a low carb wrap (MISSION® Carb Balance ®)
6oz. CHOBANI™ Greek Yogurt (Vanilla)
Prograde® Peanut Butter Craver
Handful of Raw Almonds
A bowl of Kathy’s All Day
Day 56
3 egg omelet
2 slices of Nature’s Promise Bacon
1 slice of Avarado’s Bakery Multi-Grain Sprouted bread
2 cups of coffee
GOOF OFF LUNCH 9” Personal Size Mushroom Pizza from our favorite pizza shop.
A bowl of Kathy’s All Day
Day 57
2 cage free soft boiled eggs
2 cups of coffee
Granny Smith Apple
3 Pudding & Whey French Toast Sticks
PUDDING & WHEY French Toast Sticks
1” slices of Ecce Panis® Multigrain Boule
1 cup Bob’s Red Mill® Gluten Free Pancake Mix
1 packet-Vitamin Shoppe® BodyTech Pro-Pudding (Dutch Chocolate)
2 whole eggs (free range)
1 cup Pacific® Natural Foods Organic Almond Milk
¼ cup Spectrum® Organic Coconut Oil (heat to get to liquid state)
Mix ingredients in a large bottom bowl and add bread slices so all sides get “battered”.
Place toast sticks on a heated buttered pan and brown up each side.
Serve and sweeten with MADHAVA Agave Nectar.
Handful of Organic Raw Cashews
5oz. Laura’s Lean Grilled Burger (Rare)
With 1 serving Lundbergs Organic Short Grain Brown Rice
Day 58
Granny Smith Apple
4oz Laura’s Lean Beef Burger
w/2 free range soft boiled eggs
Kick Ass Egg salad wrap
Mission® Carb Balance® wrap
3 Chopped Hard Boiled Eggs (Free Range)
Mixed with 1 ½ Tablespoons Spectrum® Organic Mayonnaise
½ Organic Avocado
Spring Mix (Mesculine Leaf Lettuce)
2 slices Nature’s Promise® Bacon
Wrap…Eat…Done…
RAW REVOLUTION® BAR Chocolate/Cashew flavor
With a cup of GUAYAKI® Yerba Mate
Breaded Free Range Chicken Breast Baked
With steamed Brussel sprouts and Asparagus spears
Day 59
3 egg (cage free) omelet
3 Pudding & Whey Banana Pancakes
1 ½ cups Arrowhead Mills® Multigrain Pancake & Waffle Mix
1 packet Bodytech® (The Vitamin Shoppe®) Pro-Pudding
2 cage free eggs
2 cups Organic Almond milk (Stay away from dairy milk)
¼ cup Spectrum® Organic Coconut Oil
1 large sliced ripe banana (organic if possible)
Mix in large bowl and batter out on a heated buttered pan.
(Recipe will make 12-16 cakes)
Handful of Organic/Raw Cashews
2 hard boiled eggs
Granny Smith Apple
Large Organic Spring Mix Salad with cherry tomatoes and avocado
dressed with Newman’s Own® Caesar Dressing
Nature’s Promise® sundried tomato and basil sausage
Sautéed in pan with red peppers and onion
Served with Lundbergs Organic Short Grain Brown Rice
Day 60
Start focusing on more raw foods
2 cage free eggs
Bob’s Red Mill® Extra Thick Rolled Oats
A handful of Mixed Raw nuts and seeds (Pumpkin, Cashew, Almond, Sunflower)
Fresh Kale “massaged” with sea salt and olive oil
5oz. TRADER JOE’S Buffalo Burger w/ roasted mushrooms, onions & white cheddar cheese. Grilled rare
A handful of Mixed Raw nuts and seeds w/ large organic carrot
Wild Caught Alaskan Salmon over a spring mix salad
Dressed with a raspberry vinaigrette
Day 61
2 cage free eggs sunny side up
And a serving of Bob’s Red Mill® Extra Thick Rolled Oats(oatmeal)
A handful of Mixed Raw nuts and seeds (Pumpkin, Cashew, Almond, Sunflower)
Fresh Kale “massaged” with sea salt and olive oil
8oz. TRADER JOE’S Buffalo Burger w/ roasted mushrooms, onions & white cheddar cheese. Grilled rare
RAW REVOLUTION BAR® (Raspberry/Chocolate)
6oz Wild Caught Alaskan Salmon
1 serving of organic brown rice
Day 62
Bob’s Red Mill® Extra Thick Rolled Oats
Sweetened w/Mahave® Agave Nectar
Handful of Mixed Raw Seeds & Nuts (Pumpkin, Sunflower, Cashews, Almonds)
1 Large Organic Carrot
2 cage free egg goat cheese omelet
2 links of Nature’s Promise® Sundried Tomato/Basil Sausage
PROGRADE® WORKOUT
Granny Smith Apple
PROGRADE® Chocolate Peanut Butter CRAVER
Chicken Sausage/Peppers/Onion Sandwich…
No Bread…Thank you…
-Nature’s Promise Chicken Sausage 4 Links cut in 1 inch Slices
-Pomi® Tomato sauce
-2 tablespoons Olive Oil
-Sliced yellow and red peppers
-½ Spanish Onion Thinly Sliced in rings
Mix all ingredients in hot pan until sausage is cooked white
on the inside and slightly browned on the outside
Serve Hot…
-The next 30 days would be considered TOP SECRET and is priceless...TRUST ME!
It will accompany a workout program that could get a 300 pound man "six-pack-jacked" in only 6 months. I am afraid THAT program will not be FREE!
Matt Jennings NASM PES, IYCA Level I YCS
-Former National bodybuilding champion
-CAT 4 Road Cyclist
-Former team member of PURE FOCUS Adventure Race Team
-Founder of Matt Jennings Boot Camps located in Point Pleasant, New Jersey
Saturday, November 21, 2009
25 THINGS IN 25 YEARS
Twenty five years ago I was a 19 year old ready to blaze a trail...don't tell me anything "old man" because I already KNOW everything college drop out national bodybuilding champion...
And today life is awesome, BUT...
I wish I knew then what I know now.
Here is my 25 IN 25:
GENERAL
1. As it turns out I knew quite alot about nothing 25 years ago
2. Do not believe everything you read. The person who wrote it probably no longer believes it either.
3. We have 2 ears...2 eyes... and 1 mouth. This design is most likely NOT by accident...
4. Stay out of your "comfort zone" as often as you possibly can
5. Have a pretty good answer when someone asks a pretty simple question
6. I am still mom and dad's boy
MARRIAGE
7. I knew I would marry my wife after the first five minutes of meeting her
8. Marriage as it turns out, is quite easy.
9. If you have ANY reservations about who you are about to marry...DON'T!
10. Remember who your spouse has to put up with...
11. September 11th... our wedding anniversary
CHILDREN
12. Yes! GOD does exist
13. When I went back to college Kathy was expecting our first child. One of my professors told me that what I would learn in college
would pale in comparison to what I would learn from my children.
She was right.
14. GOD gave Kathy and I three healthy and really awesome boys. GOD did not give us a girl. Hypothetically speaking, the idea of my girl bringing home
her first boyfriend to meet'dear old mom and dad' never sounded like a good idea. GOD is smart...
15. The rhythm of life has a certain beat that is supposed to get a little stronger and louder with each generation. Make sure you give your kids BIGGER DRUM STICKS
CAREER
16. Passion trumps $...
17. If you are truly doing what you were called to do, your vocation will probably be far more reaching than you could ever imagine. So, BELIEVE in THAT!
18. Success leaves a trail.
19. Who do you most respect in your field? And, if you could ask them...
how would they rate you?
20. Someone said that if you read one hour per day in your field of interest, after a year you would be considered an expert. READ!
EXERCISE/NUTRITION
21. ANY exercise beyond 30 minutes is wasting time.
22. My dad was a distance runner back in the early 70's. He was the 158th to cross the finish line in the 1973 New York City Marathon 3:08:52!
This is what he said to me right after he finished the race...I was 8 years old...
"Son, man was not made to run long distances!" Hey dad, I'll never argue that!
23. My view of any long distance running..."If you can't run like a KENYAN... don't run"
24. Resistance training can be 'tweaked' for any fitness goal you could ever need. LIFT!
25. A calorie is NOT a calorie
BONUS Lesson I just could not leave out
The NIH funded a half billion dollar long term study to support the health benefits of a low
fat, high carb diet. The study yielded a big goose egg on the side of any health benefits
found from eating a low fat high carb diet. You are not surprised, I am sure. But, the low fat/high carb diet did give us something(s)... Absurdly high and growing rates in cancers and cardio vascular disease; not to mention a one time adult disease that the medical community has aptly named juvenile onset diabetes. That's just great...The National Institute of Health has fed our youth into DIS-EASE! Congratulations on your findings,but we have decided not to repeat your results.
And today life is awesome, BUT...
I wish I knew then what I know now.
Here is my 25 IN 25:
GENERAL
1. As it turns out I knew quite alot about nothing 25 years ago
2. Do not believe everything you read. The person who wrote it probably no longer believes it either.
3. We have 2 ears...2 eyes... and 1 mouth. This design is most likely NOT by accident...
4. Stay out of your "comfort zone" as often as you possibly can
5. Have a pretty good answer when someone asks a pretty simple question
6. I am still mom and dad's boy
MARRIAGE
7. I knew I would marry my wife after the first five minutes of meeting her
8. Marriage as it turns out, is quite easy.
9. If you have ANY reservations about who you are about to marry...DON'T!
10. Remember who your spouse has to put up with...
11. September 11th... our wedding anniversary
CHILDREN
12. Yes! GOD does exist
13. When I went back to college Kathy was expecting our first child. One of my professors told me that what I would learn in college
would pale in comparison to what I would learn from my children.
She was right.
14. GOD gave Kathy and I three healthy and really awesome boys. GOD did not give us a girl. Hypothetically speaking, the idea of my girl bringing home
her first boyfriend to meet'dear old mom and dad' never sounded like a good idea. GOD is smart...
15. The rhythm of life has a certain beat that is supposed to get a little stronger and louder with each generation. Make sure you give your kids BIGGER DRUM STICKS
CAREER
16. Passion trumps $...
17. If you are truly doing what you were called to do, your vocation will probably be far more reaching than you could ever imagine. So, BELIEVE in THAT!
18. Success leaves a trail.
19. Who do you most respect in your field? And, if you could ask them...
how would they rate you?
20. Someone said that if you read one hour per day in your field of interest, after a year you would be considered an expert. READ!
EXERCISE/NUTRITION
21. ANY exercise beyond 30 minutes is wasting time.
22. My dad was a distance runner back in the early 70's. He was the 158th to cross the finish line in the 1973 New York City Marathon 3:08:52!
This is what he said to me right after he finished the race...I was 8 years old...
"Son, man was not made to run long distances!" Hey dad, I'll never argue that!
23. My view of any long distance running..."If you can't run like a KENYAN... don't run"
24. Resistance training can be 'tweaked' for any fitness goal you could ever need. LIFT!
25. A calorie is NOT a calorie
BONUS Lesson I just could not leave out
The NIH funded a half billion dollar long term study to support the health benefits of a low
fat, high carb diet. The study yielded a big goose egg on the side of any health benefits
found from eating a low fat high carb diet. You are not surprised, I am sure. But, the low fat/high carb diet did give us something(s)... Absurdly high and growing rates in cancers and cardio vascular disease; not to mention a one time adult disease that the medical community has aptly named juvenile onset diabetes. That's just great...The National Institute of Health has fed our youth into DIS-EASE! Congratulations on your findings,but we have decided not to repeat your results.
Sunday, November 8, 2009
3 Things Your Exercise Program MUST Have
Yesterday I had an orientation with 'candidates' for my fitness boot camps program.
About halfway through my orientation presentation I explain a bit about the exercises we would be using
during the "sample workout". But, before we actually started the workout one of the women
asked why I did not include any crunches or situps. I said that for a number of reasons (and I did briefly get
into my reasoning) that we do not specifically perform either conventional crunches or situps in
our program. She seemed to be in disagreement with my ideas. I believe she had an issue with my response most likely due to an unwillingness
to "let go" of a belief that you must do these types of exercises to get that seemingly evasive sexy, flat & trim waist(women) or the very aggressively sought after 500 crunches a day 6 pack (men). Meanwhile, we did go through a 15 minute workout (SAMPLE, mind you) that DID get the attention of the group and I think might open them up to the idea that there are 3 very important things you MUST consider if you want the "kick ass" results (and midsection) that EVERYONE should demand and expect from a training program. And, crunches are not on this short list!
So, do you want to know what these 3 "things" are?
BRIEF, INTENSE and INFREQUENT TRAINING!
But, although these 3 things are required, they are only HALF of the solution.
Do you know the other half?
If you do, please share it in the comment section. And, let us know what your take or rather "intake"
is for that half of the solution equation.
But, as they say "show me the money." Or, rather...show me the proof!
Alright... Here it is. I did just turn 44 so you have to cut me some slack.
There is no reason at all why you can not have similar or even greater results!
Next time you train just be resolute to this...
'DON'T HOLD BACK...NEVER BACK DOWN!' AND EXPECT GREAT THINGS...
And, if you need an awesome program to help you GET.FIT.DONE. then
And, if you need an awesome program to help you GET.FIT.DONE. then
MATTJENNINGSBOOTCAMPS is your solution!
732.903.7512
Monday, October 26, 2009
TRI To Be An Athlete
Hey man, any one who has known me long enough knows my ideas about training.
I DO NOT like to waste time training... I dig the whole "Let's get this party started" with a 'waste not, want not' attitude. And, while were at it we might as well throw in some Ockham's Razor... "PLURALITY SHOULD NOT BE ASSUMED WITHOUT NECESSITY" "WHAT CAN BE DONE WITH FEWER IS DONE IN VAIN WITH MORE" Sweet words, baby! I have a saying and I call it Hercule's Razor "BRIEF, INTENSE AND INFREQUENT EXERCISE IS THE FORMULA FOR REAL LIFE FITNESS SUCCESS" And in my estimation the monotony of training "cardio"on a treadmill or elliptical machine just does not cut it when you have so many different and effective options. Hey, I personally like to train like an athlete...It keeps training interesting.
Check out this short video to see what the heck I am blabbering about...
Click here- http://www.youtube.com/watch?v=I3DqGVkPfpc
I DO NOT like to waste time training... I dig the whole "Let's get this party started" with a 'waste not, want not' attitude. And, while were at it we might as well throw in some Ockham's Razor... "PLURALITY SHOULD NOT BE ASSUMED WITHOUT NECESSITY" "WHAT CAN BE DONE WITH FEWER IS DONE IN VAIN WITH MORE" Sweet words, baby! I have a saying and I call it Hercule's Razor "BRIEF, INTENSE AND INFREQUENT EXERCISE IS THE FORMULA FOR REAL LIFE FITNESS SUCCESS" And in my estimation the monotony of training "cardio"on a treadmill or elliptical machine just does not cut it when you have so many different and effective options. Hey, I personally like to train like an athlete...It keeps training interesting.
Check out this short video to see what the heck I am blabbering about...
Click here- http://www.youtube.com/watch?v=I3DqGVkPfpc
Tuesday, September 8, 2009
DO YOU HAVE 14 MINUTES?
Alright, boot camp is on it's OFF week.
Why do we have an "OFF" week?
So, we can recover from a full month of some fairly tough training and reap the rewards...
O.K. Sounds good enough...
But, still I get this ? all the time:
"Matt, what can I do during the week off?"
"Anything you want" I might reply.
But, that is rather remiss of me to respond with just an "Anything you want" don't you think?
Some people are workout crazed and jonesin' for a little butt kickin' on their days off.
So, here are a few suggestions
1. How about dustin' off and lubin' up the old bike and crankin' out a few miles
while breathin' in fresh air and checking out some cool scenery?
"No can do...a flat tire and no pump"...
Alright, remember...
2.ROLLER BLADES...
Blades are fun, low impact and a killer outdoor workout that won't beat you up like running can.
"Hey man, Dudes don't rollerblade" you say...
"Well, I don't care what you think...BLADES FREAKIN' "RIPP!"
"As a matter of fact I am gettin' on my blades as soon as I am done writing this post!"
OH S#!T! ... I think I sold my blades at a garage sale a few years back... Damn...
CRAIG'S LIST...Here we go...
3.How about Jump Ropin'. Ropin' can be a crazy effective workout... And yo, you don't have to be
a boxer to do it...no one will look at you funny...I promise!
Alright, nothing here is jumpin' at you yet?
That's cool.
Maybe this will work for ya'.
If you have a gym membership and you have about 14 minutes to "RIPP IT UP"
you might want to check this out:
I call it the"3ALARMFIRE"
It's a CARDIOCRANKIN'-LUNGSEARING-FATINCINERATING-
IAMGASPINGFORAIR-ANDMYLEGSAREREAKIN'REDLINEING " workout that is a
"day off" favorite of yours truly-
Note-If you dig HIIT (High Intensity Interval Training)
then this IS for you ...So "KILL IT"!
Stairmaster Level 30 X 50 Floors in sub 5:40 no rest
Lifecycle Level 15+ :20/:10 TABATA = 4:00 no rest
Concept II Rower 1000+ meters as fast as you can-
Try TABATA style and get it done in 4 minutes!
TOTAL TIME= SUB 14 minutes!
Challenging? YES!
EFFECTIVE? HELLYAZZ!!
Hey, if you get a chance to check out this quick HIIT workout let me know how you do
Peace-
Matt
P.S. This is how we do our "cardio" at MATTJENNINGSBOOTCAMPS.COM
Why do we have an "OFF" week?
So, we can recover from a full month of some fairly tough training and reap the rewards...
O.K. Sounds good enough...
But, still I get this ? all the time:
"Matt, what can I do during the week off?"
"Anything you want" I might reply.
But, that is rather remiss of me to respond with just an "Anything you want" don't you think?
Some people are workout crazed and jonesin' for a little butt kickin' on their days off.
So, here are a few suggestions
1. How about dustin' off and lubin' up the old bike and crankin' out a few miles
while breathin' in fresh air and checking out some cool scenery?
"No can do...a flat tire and no pump"...
Alright, remember...
2.ROLLER BLADES...
Blades are fun, low impact and a killer outdoor workout that won't beat you up like running can.
"Hey man, Dudes don't rollerblade" you say...
"Well, I don't care what you think...BLADES FREAKIN' "RIPP!"
"As a matter of fact I am gettin' on my blades as soon as I am done writing this post!"
OH S#!T! ... I think I sold my blades at a garage sale a few years back... Damn...
CRAIG'S LIST...Here we go...
3.How about Jump Ropin'. Ropin' can be a crazy effective workout... And yo, you don't have to be
a boxer to do it...no one will look at you funny...I promise!
Alright, nothing here is jumpin' at you yet?
That's cool.
Maybe this will work for ya'.
If you have a gym membership and you have about 14 minutes to "RIPP IT UP"
you might want to check this out:
I call it the"3ALARMFIRE"
It's a CARDIOCRANKIN'-LUNGSEARING-FATINCINERATING-
IAMGASPINGFORAIR-ANDMYLEGSAREREAKIN'REDLINEING " workout that is a
"day off" favorite of yours truly-
Note-If you dig HIIT (High Intensity Interval Training)
then this IS for you ...So "KILL IT"!
Stairmaster Level 30 X 50 Floors in sub 5:40 no rest
Lifecycle Level 15+ :20/:10 TABATA = 4:00 no rest
Concept II Rower 1000+ meters as fast as you can-
Try TABATA style and get it done in 4 minutes!
TOTAL TIME= SUB 14 minutes!
Challenging? YES!
EFFECTIVE? HELLYAZZ!!
Hey, if you get a chance to check out this quick HIIT workout let me know how you do
Peace-
Matt
P.S. This is how we do our "cardio" at MATTJENNINGSBOOTCAMPS.COM
Sunday, September 6, 2009
The Simple Answer...CHANGE.YOUR.LIFE.
Man, one thing I have most DEFINITELY learned from my just shy of 44 years in this pretty cool life is this...
The answers to our own plights are almost ALWAYS answered the moment we ask them.
We know what needs to be done.
We know what steps to take.
We know that we sometimes have to step outside our comfort zone to achieve a result.
And finally, we KNOW that the sooner we start the journey, the sooner we arrive at the destination.
Here's "the rub"...WE HAVE TO STEP OUTSIDE OUR COMFORT ZONE!
Who wants to do that?
How about this guy...
THE JOHN MEYERLE STORY
Matt,
I was going through my closet this morning weeding through some not so old clothes to see if there was something I was able to wear to a family party in a couple of weeks. I tried this suit on and could not help but to have my wife take a couple pictures of me in this suit that was purchased just over a year ago! Both the jacket and pants were tailored to fit me at that time. This is a direct result my two magic “pills”; Boot Camp and a good diet. I was not able to purchase either of them from a late night infomercial. Here’s how it all began
In April of 2008, my wife’s cousin, Terry Attardi, told me about this new workout program she joined down at Windward Beach. She went on to tell me what she knew about the program and I wished her the best of luck. A couple weeks later, I saw Terry at a family gathering and she told me what type of exercises they were doing and how good she felt after each of these work outs and again invited me to check it out. Once again, I wished her luck. Terry didn’t mention much more about Boot Camp until April of this year. Terry gave me a call and she gave it one more shot. She called to tell me what was going on in the class, how much FUN she was having, the progress she made and how awesome she felt and that her doctor had taken her off medication she had been taking for years! That call, was, without a doubt, the life preserver I needed. So I marched my 6’4”, 325 pound ass down to the Recreation Department and signed up for Matt Jennings Boot Camp. To be quite honest, I was scared. The last bout I had with exercise was at a local gym in October 2007. I had paid $700 for 10 one on one training sessions with a personal trainer. Personally, I thought he was trying to kill me. After my 10 sessions, I never went back to that gym!
I got tired of popping Advil for my neck, back, knee and ankle pains a couple times per day. I did not sleep right. I snored. I would wake up tired and with crippling back aches. It was work to tie my sneakers! My diet was absurd. It was all my fault. I probably ate 5-7 times per week at fast food restaurants in addition to eating home cooked meals prepared by my wife. Thank God I was not in charge of feeding my two young daughters. Luckily, my wife and daughters have always maintained a pretty well balanced diet. I ate just to eat. There was no portion control. I would eat what my wife and two daughters left on their plates. I ate until the food was gone. There were no leftovers. I would pull up to a Wendy’s, Checkers or Burger King and get myself 3 or 4 burgers/sandwiches, fries and a diet soda before going home for dinner. I would take a trip to Costco and on the way out the door get two hot dogs and a chicken bake for the road. I was a size 3X in T-shirts with a 46 waist and a 20 inch neck. I was out of control. The last suit I bought was a 56 Long. No one could believe that I weighed 325 pounds. People said “you carry it well”. I thought “Thank God I am 6’4” tall”. Bullshit. I was a mess. I felt like hell. It was time.
On April 27, 2009 I changed my life. I started Boot Camp and changed the way I eat. I exercise three days a week at Boot Camp and eat a lot differently than ever before. My diet now consists of salads, chicken, lean meats, eggs, lots of vegetables, fruit, low fat cottage cheese and plenty of water. I use a lot of the Walden Farms dressings which are calorie free, sugar free and fat free. My wife and daughters cannot believe my culinary skills in the kitchen and my creative meals and healthy salads that I prepare. I asked my wife if we could go to Bed Bath and Beyond and if she had one of their 20% off coupons. She asked why. When I told her I wanted to buy a salad spinner, she cracked up! My eating habits, in many respects have become contagious. Now when we go to Costco, we will all get chicken salads. There is salad on every plate at diner time and it is about the only thing I will go back for seconds on.
From time to time I fall off the wagon and have some things I should pass on or have less of, but I hop right back on. I know this OK and completely normal. I remind myself how I used to feel and look and know that I do not ever want to go back there. I have lost 65 pounds since April 27. I find that I sleep better, have stopped snoring, and have all kinds of energy every day. I am so thankful Terry thought to call me in April to nudge me along and to you Matt for your Boot Camp program, the ability that you have to make exercising fun for me and many others. It has not been easy but it certainly has been worth every minute and drop of sweat. It has been a complete blast!
P.S. I also have to let Franks Big and Tall Shop know that I will never be in their stores again!
Thanks for everything!
Regards
John Meyerle
P.P.S. John just keeps kickin’ ASS! As of September 5, 2009 John is down a total
69 Lbs.!
John’s goal is to drop a total 100 Lbs! and is on track to crush that goal around Thanksgiving!
No quick gimmick B.S. here. These are REAL RESULTS! That have changed John's LIFE!!!
The answers to our own plights are almost ALWAYS answered the moment we ask them.
We know what needs to be done.
We know what steps to take.
We know that we sometimes have to step outside our comfort zone to achieve a result.
And finally, we KNOW that the sooner we start the journey, the sooner we arrive at the destination.
Here's "the rub"...WE HAVE TO STEP OUTSIDE OUR COMFORT ZONE!
Who wants to do that?
How about this guy...
THE JOHN MEYERLE STORY
Matt,
I was going through my closet this morning weeding through some not so old clothes to see if there was something I was able to wear to a family party in a couple of weeks. I tried this suit on and could not help but to have my wife take a couple pictures of me in this suit that was purchased just over a year ago! Both the jacket and pants were tailored to fit me at that time. This is a direct result my two magic “pills”; Boot Camp and a good diet. I was not able to purchase either of them from a late night infomercial. Here’s how it all began
In April of 2008, my wife’s cousin, Terry Attardi, told me about this new workout program she joined down at Windward Beach. She went on to tell me what she knew about the program and I wished her the best of luck. A couple weeks later, I saw Terry at a family gathering and she told me what type of exercises they were doing and how good she felt after each of these work outs and again invited me to check it out. Once again, I wished her luck. Terry didn’t mention much more about Boot Camp until April of this year. Terry gave me a call and she gave it one more shot. She called to tell me what was going on in the class, how much FUN she was having, the progress she made and how awesome she felt and that her doctor had taken her off medication she had been taking for years! That call, was, without a doubt, the life preserver I needed. So I marched my 6’4”, 325 pound ass down to the Recreation Department and signed up for Matt Jennings Boot Camp. To be quite honest, I was scared. The last bout I had with exercise was at a local gym in October 2007. I had paid $700 for 10 one on one training sessions with a personal trainer. Personally, I thought he was trying to kill me. After my 10 sessions, I never went back to that gym!
I got tired of popping Advil for my neck, back, knee and ankle pains a couple times per day. I did not sleep right. I snored. I would wake up tired and with crippling back aches. It was work to tie my sneakers! My diet was absurd. It was all my fault. I probably ate 5-7 times per week at fast food restaurants in addition to eating home cooked meals prepared by my wife. Thank God I was not in charge of feeding my two young daughters. Luckily, my wife and daughters have always maintained a pretty well balanced diet. I ate just to eat. There was no portion control. I would eat what my wife and two daughters left on their plates. I ate until the food was gone. There were no leftovers. I would pull up to a Wendy’s, Checkers or Burger King and get myself 3 or 4 burgers/sandwiches, fries and a diet soda before going home for dinner. I would take a trip to Costco and on the way out the door get two hot dogs and a chicken bake for the road. I was a size 3X in T-shirts with a 46 waist and a 20 inch neck. I was out of control. The last suit I bought was a 56 Long. No one could believe that I weighed 325 pounds. People said “you carry it well”. I thought “Thank God I am 6’4” tall”. Bullshit. I was a mess. I felt like hell. It was time.
On April 27, 2009 I changed my life. I started Boot Camp and changed the way I eat. I exercise three days a week at Boot Camp and eat a lot differently than ever before. My diet now consists of salads, chicken, lean meats, eggs, lots of vegetables, fruit, low fat cottage cheese and plenty of water. I use a lot of the Walden Farms dressings which are calorie free, sugar free and fat free. My wife and daughters cannot believe my culinary skills in the kitchen and my creative meals and healthy salads that I prepare. I asked my wife if we could go to Bed Bath and Beyond and if she had one of their 20% off coupons. She asked why. When I told her I wanted to buy a salad spinner, she cracked up! My eating habits, in many respects have become contagious. Now when we go to Costco, we will all get chicken salads. There is salad on every plate at diner time and it is about the only thing I will go back for seconds on.
From time to time I fall off the wagon and have some things I should pass on or have less of, but I hop right back on. I know this OK and completely normal. I remind myself how I used to feel and look and know that I do not ever want to go back there. I have lost 65 pounds since April 27. I find that I sleep better, have stopped snoring, and have all kinds of energy every day. I am so thankful Terry thought to call me in April to nudge me along and to you Matt for your Boot Camp program, the ability that you have to make exercising fun for me and many others. It has not been easy but it certainly has been worth every minute and drop of sweat. It has been a complete blast!
P.S. I also have to let Franks Big and Tall Shop know that I will never be in their stores again!
Thanks for everything!
Regards
John Meyerle
P.P.S. John just keeps kickin’ ASS! As of September 5, 2009 John is down a total
69 Lbs.!
John’s goal is to drop a total 100 Lbs! and is on track to crush that goal around Thanksgiving!
No quick gimmick B.S. here. These are REAL RESULTS! That have changed John's LIFE!!!
Saturday, August 29, 2009
Selfish Parents...Sick Kids
Man, I knew this night was NOT the night to GOOF OFF.
Like most every Friday night, my wife and I and our three boys go out to our favorite pizza shop and get these crazy good 9" personal sized brick oven pizzas. I mean these are the real deal, will rival all, as authentic as you can get (sans jetting to northern Italy)brick oven pizzas. Bite into a slice of this thin crust stuff and bam!... you are sitting outside a rustic trattoria in the centre de Milano, delving into and devouring that thin crusted, Italian originated delectable and speaking fluid Venetian dialect with your Armani wearing bretheren(...yeah, that freakin' good!)...I digress...
Friday night is our "Goof Off" night...
So, I'm driving to this pizzeria and our eldest boy Matt starts to complain about this earache he's been battling all week. I knew that if he ate any type of refined sugar (pizza dough...refined crap!) his earache (inflammation of inner ear tissue) might get worse and probably would not get better. But, that pizza "kicks ass"! And I convinced myself that Matt Jr. will survive this one indulgence just fine.
Hey, he looks forward to this GOOF OFF Friday as much as the rest of the Jennings brood and just might "ward off" the ill effects of the "floured poison". Yeah, right...
The next day...this morning as a matter of fact, Matt wakes up screaming in pain.
Damn, this was exactly what I was afraid of and really...just what I expected.
I let my guard down, allowed my son to eat something I knew would "feed the infection/inflammation" of a painful earache; why? because that freakin' pizza tastes too damn good!
How many times do we do this to our kids?
And, to OURSELVES?
S#!T...
It's the same old story every freakin' single time...
Put into body crap information (-grains, sugars, flours)
Body spits out crap response!
Hey, IT DOES NOT MATTER IF YOU ARE A CHILD WITH AN EAR INFECTION, SINUS INFECTION...(Inflammation)
OR A 40+ YEAR OLD PARENT WHO SUFFERS FROM CHRONIC KNEE PAIN, BACK PAIN, SINUS INFECTION, etc...(Inflammation)
The quality of LIFE that each of us experience is the direct response to the quality of what we choose to put into (or to not put into) our bodies.
Put another way...
Physiology DOES NOT LIE!!!
If you want it a bit more eloquently explained
Check this vid out
Like most every Friday night, my wife and I and our three boys go out to our favorite pizza shop and get these crazy good 9" personal sized brick oven pizzas. I mean these are the real deal, will rival all, as authentic as you can get (sans jetting to northern Italy)brick oven pizzas. Bite into a slice of this thin crust stuff and bam!... you are sitting outside a rustic trattoria in the centre de Milano, delving into and devouring that thin crusted, Italian originated delectable and speaking fluid Venetian dialect with your Armani wearing bretheren(...yeah, that freakin' good!)...I digress...
Friday night is our "Goof Off" night...
So, I'm driving to this pizzeria and our eldest boy Matt starts to complain about this earache he's been battling all week. I knew that if he ate any type of refined sugar (pizza dough...refined crap!) his earache (inflammation of inner ear tissue) might get worse and probably would not get better. But, that pizza "kicks ass"! And I convinced myself that Matt Jr. will survive this one indulgence just fine.
Hey, he looks forward to this GOOF OFF Friday as much as the rest of the Jennings brood and just might "ward off" the ill effects of the "floured poison". Yeah, right...
The next day...this morning as a matter of fact, Matt wakes up screaming in pain.
Damn, this was exactly what I was afraid of and really...just what I expected.
I let my guard down, allowed my son to eat something I knew would "feed the infection/inflammation" of a painful earache; why? because that freakin' pizza tastes too damn good!
How many times do we do this to our kids?
And, to OURSELVES?
S#!T...
It's the same old story every freakin' single time...
Put into body crap information (-grains, sugars, flours)
Body spits out crap response!
Hey, IT DOES NOT MATTER IF YOU ARE A CHILD WITH AN EAR INFECTION, SINUS INFECTION...(Inflammation)
OR A 40+ YEAR OLD PARENT WHO SUFFERS FROM CHRONIC KNEE PAIN, BACK PAIN, SINUS INFECTION, etc...(Inflammation)
The quality of LIFE that each of us experience is the direct response to the quality of what we choose to put into (or to not put into) our bodies.
Put another way...
Physiology DOES NOT LIE!!!
If you want it a bit more eloquently explained
Check this vid out
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