Check out what my main man Martin Rooney had to say at this past weekend's
PERFORM BETTER hands on workshop
Monday, December 6, 2010
Thursday, December 2, 2010
METABOLIC MAYHEM
Just finished up our morning boot camps and the MJBC CREW BROUGHT IT!
5 ROUNDS/ 25 Minutes of B-R-U-T-A-L Metabolic Mayhem.
Before you start prepare for battle with 10 minutes of RMA=Release-Mobility-Activate
Foam roll:calves,glutes,IT-band, quads,adductors, upper back, lats
Mobility: ankle in sag. plane, leg swings for ankle/foot complex, wall slides (shoulders), thoracic,
cook squat
Activate: single hip bridge, plank with alt. arm reach... Ready to GO!
-KB SWINGS x 20 (Women 25#-45#...unless your Pamela Macalree) (Men 40#-60#+)
-Reverse Slider Lunge or TRX Single Leg Squats 20xR, 20xL
-TRX Rows x 20 (Nose under for the tuff-enuff)
-Elevated Feet Pushups x 20
-Med Ball Slams with 5-7kg D-Ball x 20
REPEAT NON STOP FOR UPTO 5 ROUNDS...Have fun...NO PUKIN'!
5 ROUNDS/ 25 Minutes of B-R-U-T-A-L Metabolic Mayhem.
Before you start prepare for battle with 10 minutes of RMA=Release-Mobility-Activate
Foam roll:calves,glutes,IT-band, quads,adductors, upper back, lats
Mobility: ankle in sag. plane, leg swings for ankle/foot complex, wall slides (shoulders), thoracic,
cook squat
Activate: single hip bridge, plank with alt. arm reach... Ready to GO!
-KB SWINGS x 20 (Women 25#-45#...unless your Pamela Macalree) (Men 40#-60#+)
-Reverse Slider Lunge or TRX Single Leg Squats 20xR, 20xL
-TRX Rows x 20 (Nose under for the tuff-enuff)
-Elevated Feet Pushups x 20
-Med Ball Slams with 5-7kg D-Ball x 20
REPEAT NON STOP FOR UPTO 5 ROUNDS...Have fun...NO PUKIN'!
Tuesday, November 23, 2010
GET.FIT.DONE. 12 Steps
Today is day 16/40 in our Matt Jennings Boot Camps "The Biggest Winner is Getting Thinner" Body Transformation Contest-
In two days we are celebrating Thanksgiving.
Awesome Day!
Thanksgiving is just one of the days we give thanks for everything we have;
all the friends and family we get to love and who
love us back; for all of the incredible opportunities we have and will have;
and real important...
To pray for the so many who have so little.
(If you have never served in a soup kitchen you may not know what your missing...consider serving)
Alright, all that is the point of the day and that is the stuff we should be focusing on.
That being said, no one should be getting all hung up on the whole "watch what you eat" B.S. that can put a damper on the day.
But, at the same time the day is not some kind of frequent miles style (I know this analogy is irrelevant...so what?) free ticket to go into a "gluttonous showdown" with big Uncle Tony either.
So, to do what I can to help you out this Thanksgiving, I am going to give you my easy to follow 12 Steps So You Don't Have To Do Mo' Reps at bootcamp guide that will keep you on the skinny side for your end-of-year health and weightloss goals.
NOTE: Eat what you would normally eat up until the festivities start. People who do a pre-feast fast on Thanksgiving day will consume an average of 1800 more calories than those who don't. (I just made that up...But, I bet I am not too far off)
1. Walk into the festive environment
2. Greet, hug, kiss, smile...whatever you do to 'give the love', then...
3. Grab whoever is serving the alcohol because they are getting your drink next!
4. Get whatever you normally order: Wine...beer...on the rocks stuff. Sweet drinks? Ah...no!
5. Find the plate with all the raw veggies and fruits...
6. Stand over the raw veggie/fruit plate (with your drink) and do some damage. No worries...everyone else is at the chips and dips plate...they don't care about the 'rabbit food'
7. WARNING: STAY AWAY FROM THE CHIPS & DIPS PLATE
8. Are you done with that drink yet?
9. Turkey is served...LOAD THE PLATE WITH TURKEY AND DRESSING (gravy, sauce...whatever you wanna' call it...Just give the damn bird some dignity and dress it!)
10. If drink glass is empty... re-fill
11. If you are on drink #3...call it a day. Cause you won't be too thankful if the room starts spinnin'
12. Dessert...optional
Hey, If you wanna' be thankful to me...Cool! You can be thankful that I wrote this list.
Have fun and put it to good use.
Happy ThanksGiving
Godbless & Peace-
Matt
In two days we are celebrating Thanksgiving.
Awesome Day!
Thanksgiving is just one of the days we give thanks for everything we have;
all the friends and family we get to love and who
love us back; for all of the incredible opportunities we have and will have;
and real important...
To pray for the so many who have so little.
(If you have never served in a soup kitchen you may not know what your missing...consider serving)
Alright, all that is the point of the day and that is the stuff we should be focusing on.
That being said, no one should be getting all hung up on the whole "watch what you eat" B.S. that can put a damper on the day.
But, at the same time the day is not some kind of frequent miles style (I know this analogy is irrelevant...so what?) free ticket to go into a "gluttonous showdown" with big Uncle Tony either.
So, to do what I can to help you out this Thanksgiving, I am going to give you my easy to follow 12 Steps So You Don't Have To Do Mo' Reps at bootcamp guide that will keep you on the skinny side for your end-of-year health and weightloss goals.
NOTE: Eat what you would normally eat up until the festivities start. People who do a pre-feast fast on Thanksgiving day will consume an average of 1800 more calories than those who don't. (I just made that up...But, I bet I am not too far off)
1. Walk into the festive environment
2. Greet, hug, kiss, smile...whatever you do to 'give the love', then...
3. Grab whoever is serving the alcohol because they are getting your drink next!
4. Get whatever you normally order: Wine...beer...on the rocks stuff. Sweet drinks? Ah...no!
5. Find the plate with all the raw veggies and fruits...
6. Stand over the raw veggie/fruit plate (with your drink) and do some damage. No worries...everyone else is at the chips and dips plate...they don't care about the 'rabbit food'
7. WARNING: STAY AWAY FROM THE CHIPS & DIPS PLATE
8. Are you done with that drink yet?
9. Turkey is served...LOAD THE PLATE WITH TURKEY AND DRESSING (gravy, sauce...whatever you wanna' call it...Just give the damn bird some dignity and dress it!)
10. If drink glass is empty... re-fill
11. If you are on drink #3...call it a day. Cause you won't be too thankful if the room starts spinnin'
12. Dessert...optional
Hey, If you wanna' be thankful to me...Cool! You can be thankful that I wrote this list.
Have fun and put it to good use.
Happy ThanksGiving
Godbless & Peace-
Matt
Sunday, November 21, 2010
Built To Walk
A few weeks ago my wife and I took our three boys to NYC.
We spent our few days there walking to museums, exhibits,
restaurants, boutiques...
We walked uptown, downtown, across town, underground and basically,
with the exception of one single taxi ride, walked everywhere we went.
Who knows how many miles we logged during those three days...ALOT...
But, there was one thing that I realized at the end of day two...
I was hurtin' !
I mean from my feet to my shoulders my body felt 'locked up'. My muscles were tight and my joints felt 'old'.
My wife suggested that maybe the unfamiliar bed and pillow we slept on during the night were culprit. Initially I thought that maybe she was right. But, it didn't make complete sense because the morning before I remember feeling fine upon waking. Then, it hit me...I do not walk very much. I "suck" at walking!
Now, I know that I am pretty well conditioned, fit and strong. But, maybe the 'stationary' type of training that we normally engage in does not transfer so well to the simple act of walking. It wasn't that I felt out of breath or anything like that, but the fact that simple biolocomotion can 'bang me up' like it did really got me to re-think my ideas of movement.
Walking is a fairly basic act for most of us. Yet, it is complex in terms of mechanical analysis. There is this idea in exercise science called the S.A.I.D. principle (Specific Adaptations to Imposed Demands). It is one of the most basic ideas in regards to exercise science and really just means that the body will adapt to any movement pattern and stressor if these patterns and stressors are applied with enough frequency to cause an adaptation. Well, like so many others in modern society, I fell into a dysfunctional trap of doing way too much sitting to the point that the mere act of walking became foreign to my body. In short I took for granted the basic function and design of the human body and my body let me know it.
Exercise is defined as bodily exertion for the sake of developing and maintaining.
The simple act of walking fits this description to a tee. It is a survival skill most of us developed during our first year of life. It is the maintenance of this basic skill that we seem to foresake as we get older. Could it be that not maintaining the most simple practice of walking may contribute to "unrelated" injury during an exercise session? How about chronic injury syndrome?
After my experience in NYC, I would suggest that these aforementioned scenarios are certainly within the realm of probability if we do not adhere to the most basic of rules as related to human movement. As for using walking as the primary exercise for an effective and efficient weight/fat loss program goes...It won't go very far. The intensity and energy expended is too low. But, as far as what the body essentially needs to move efficiently and functioning optimally it should be clear that: Basic 'primal' movement patterns (i.e.walking) are the foundation and thus, mandatory to unlocking the ultimate potential of the human body. We have to in essence keep our machine's moving parts well oiled so that when it comes to the more intense and productive training our movements are smooth and lock up (injury) free.
My father was notorious for saying "Keep movin' son"
And I could imagine if Confucius were still alive, he might say "a man who sees the truth in walking never gets locked up"
So the long and short of this article is this:
If we don't want our bodies to lock up, we better get walkin'
We spent our few days there walking to museums, exhibits,
restaurants, boutiques...
We walked uptown, downtown, across town, underground and basically,
with the exception of one single taxi ride, walked everywhere we went.
Who knows how many miles we logged during those three days...ALOT...
But, there was one thing that I realized at the end of day two...
I was hurtin' !
I mean from my feet to my shoulders my body felt 'locked up'. My muscles were tight and my joints felt 'old'.
My wife suggested that maybe the unfamiliar bed and pillow we slept on during the night were culprit. Initially I thought that maybe she was right. But, it didn't make complete sense because the morning before I remember feeling fine upon waking. Then, it hit me...I do not walk very much. I "suck" at walking!
Now, I know that I am pretty well conditioned, fit and strong. But, maybe the 'stationary' type of training that we normally engage in does not transfer so well to the simple act of walking. It wasn't that I felt out of breath or anything like that, but the fact that simple biolocomotion can 'bang me up' like it did really got me to re-think my ideas of movement.
Walking is a fairly basic act for most of us. Yet, it is complex in terms of mechanical analysis. There is this idea in exercise science called the S.A.I.D. principle (Specific Adaptations to Imposed Demands). It is one of the most basic ideas in regards to exercise science and really just means that the body will adapt to any movement pattern and stressor if these patterns and stressors are applied with enough frequency to cause an adaptation. Well, like so many others in modern society, I fell into a dysfunctional trap of doing way too much sitting to the point that the mere act of walking became foreign to my body. In short I took for granted the basic function and design of the human body and my body let me know it.
Exercise is defined as bodily exertion for the sake of developing and maintaining.
The simple act of walking fits this description to a tee. It is a survival skill most of us developed during our first year of life. It is the maintenance of this basic skill that we seem to foresake as we get older. Could it be that not maintaining the most simple practice of walking may contribute to "unrelated" injury during an exercise session? How about chronic injury syndrome?
After my experience in NYC, I would suggest that these aforementioned scenarios are certainly within the realm of probability if we do not adhere to the most basic of rules as related to human movement. As for using walking as the primary exercise for an effective and efficient weight/fat loss program goes...It won't go very far. The intensity and energy expended is too low. But, as far as what the body essentially needs to move efficiently and functioning optimally it should be clear that: Basic 'primal' movement patterns (i.e.walking) are the foundation and thus, mandatory to unlocking the ultimate potential of the human body. We have to in essence keep our machine's moving parts well oiled so that when it comes to the more intense and productive training our movements are smooth and lock up (injury) free.
My father was notorious for saying "Keep movin' son"
And I could imagine if Confucius were still alive, he might say "a man who sees the truth in walking never gets locked up"
So the long and short of this article is this:
If we don't want our bodies to lock up, we better get walkin'
Friday, November 19, 2010
Sometimes You Just Have To Roll With It
We all know that a great workout program needs to include a strong warmup component to ensure optimal training performance. The warmup is essentially the preparation of the neuromuscular, joint and cardio-respiratory systems. And, properly preparing these three key players can make the difference between having a kick butt workout or, spending some down time on the sidelines.
At Matt Jennings Boot Camps we like to use the phrase
"Pre-hab so there's no re-hab" to send the message home.
The moment our members arrive at the studio they know to automatically grab a foam (orPVC) roller and start workout prep phase I...
Self Myofascial Release
You may have heard of foam rolling and SMR, but, do not understand the reasoning behind it. Here is the 'short' explanation of why rolling should be an addition to your pre workout exercise, as well as your off day restorative programming.
First, What is Self Myofascial Release?
Funny to think of SMF release as a stretching technique but, that is essentially what it is.
The technique focuses on the neural system and the fascial system (the relatives thin, fibrous tissue that surrounds and separates muscle).
By applying relative (modulating) pressure to an adhesion or “knot” in a muscle belly, we can alter the bundled up position of the muscle fibers (that cause adhesions) into straighter alignment consistent with the normal direction of the muscle and fascia.
Using implements like a foam roller, tennis ball, PVC, etc, to provide pressure to muscle “knots”, causes a neural response within the muscle and fascia called autogenic inhibition. When pressure is applied to specific surface areas of muscle, some pretty cool little organs called Golgi Tendon Organs, become excited and send signals to the CNS (Central Nervous System) to relax the muscle (autogenic inhibition) and allow the tight bundles to release tension and become re-aligned so the muscle and fascia can regain normal extensibility and function.
When you “roll” the muscle, it is crucial that when you find a tight or tender spot along the muscle belly that you sustain pressure on that spot for 20-30 seconds. This will cause the GTO to become more excited and leads to a greater inhibition response within the muscle. Do your best to consciously relax when you come to one of these “hot spots” so as to produce the greatest effect from SMF rolling techniques.
Calf
1. Place foam roll under mid-calf
2. Cross left leg over right leg to increase pressure
3. Slowly roll up calf towards knee until you find “hot” spot
4. Hold “hot” spot until you feel muscle “pulse” and finally relax.
5. Move onto next “hot” spot area
Piriformis (Hip rotator) & Glute
1. Sit on foam roll. Cross right foot to the opposite knee
2. Lean into the hip of crossed leg. Slowly roll on the posterior hip area (Glute)
And find “hot” spot.
3. Hold “hot” spot until you feel it relax
4. Move onto next “hot” spot area
TFL/IT Band (Tensor Fascia Latae)
1. Lie on right side and place foam roll towards front of hip.
Cross left leg over right and place left heel flat on floor.
2. Keep head aligned with ears aligned with shoulders (normal cervical posture)
3. Slowly roll from hip and down to lateral knee until you find “hot” spot.
4. Hang at “hot” spot until you feel that area start to relax
5. Move onto next “hot” spot area
Quadriceps (Front Thigh)
1. Lie facing down and place foam roll high up on top of right thigh.
2. Modulate pressure of roller and slowly roll from hip down
towards knee until you find a “hot” spot.
3. Hang on tender area until you feel that area relax.
4. Move onto next “hot” spot area
Adductors (Groin region)
1. Lie facing down with right hip flexed and abducted. Place foam roll in the groin
area, inside the upper thigh.
2. Slowly roll the inside thigh area until you find “hot” spot.
3. Stay on “hot” spot until you feel the area relax, then move to next “hot” spot.
Latissimus Dorsi (Lats)
1. Lie on floor on your right side with right arm outstretched and thumb facing
upward.
2. Place foam roll under arm pit area (axillary region)
3. Slowly roll back and forth until you find the “hot” spot
4. Hold “hot” spot until discomfort is reduced, then find next “hot” spot
After you finish rolling areas on right side, just repeat rolling technique
on your left side… starting from your calves on up.
To finish...remember that
Foam (or even PVC tube) rolling can help provide restorative
alignment and health to the tissue that bundles our muscle system.
This myofascial tissue gets "jacked up" from almost everything we do (or don't do),
like daily prolonged sitting at the office,
to weekend warrior sports;
from poor movement mechanics;
or even engaging in challenging and productive exercise.
If we lived in a society that was more biolocomotion
or 'movement/moving' friendly, we would most likely have little need
to set time aside to address the muscle healing/restorative properties that
can help us stay movement healthy and pain free.
But we don't, so I'd say "we better roll so there is no lull...
At Matt Jennings Boot Camps we like to use the phrase
"Pre-hab so there's no re-hab" to send the message home.
The moment our members arrive at the studio they know to automatically grab a foam (orPVC) roller and start workout prep phase I...
Self Myofascial Release
You may have heard of foam rolling and SMR, but, do not understand the reasoning behind it. Here is the 'short' explanation of why rolling should be an addition to your pre workout exercise, as well as your off day restorative programming.
First, What is Self Myofascial Release?
Funny to think of SMF release as a stretching technique but, that is essentially what it is.
The technique focuses on the neural system and the fascial system (the relatives thin, fibrous tissue that surrounds and separates muscle).
By applying relative (modulating) pressure to an adhesion or “knot” in a muscle belly, we can alter the bundled up position of the muscle fibers (that cause adhesions) into straighter alignment consistent with the normal direction of the muscle and fascia.
Using implements like a foam roller, tennis ball, PVC, etc, to provide pressure to muscle “knots”, causes a neural response within the muscle and fascia called autogenic inhibition. When pressure is applied to specific surface areas of muscle, some pretty cool little organs called Golgi Tendon Organs, become excited and send signals to the CNS (Central Nervous System) to relax the muscle (autogenic inhibition) and allow the tight bundles to release tension and become re-aligned so the muscle and fascia can regain normal extensibility and function.
When you “roll” the muscle, it is crucial that when you find a tight or tender spot along the muscle belly that you sustain pressure on that spot for 20-30 seconds. This will cause the GTO to become more excited and leads to a greater inhibition response within the muscle. Do your best to consciously relax when you come to one of these “hot spots” so as to produce the greatest effect from SMF rolling techniques.
Calf
1. Place foam roll under mid-calf
2. Cross left leg over right leg to increase pressure
3. Slowly roll up calf towards knee until you find “hot” spot
4. Hold “hot” spot until you feel muscle “pulse” and finally relax.
5. Move onto next “hot” spot area
Piriformis (Hip rotator) & Glute
1. Sit on foam roll. Cross right foot to the opposite knee
2. Lean into the hip of crossed leg. Slowly roll on the posterior hip area (Glute)
And find “hot” spot.
3. Hold “hot” spot until you feel it relax
4. Move onto next “hot” spot area
TFL/IT Band (Tensor Fascia Latae)
1. Lie on right side and place foam roll towards front of hip.
Cross left leg over right and place left heel flat on floor.
2. Keep head aligned with ears aligned with shoulders (normal cervical posture)
3. Slowly roll from hip and down to lateral knee until you find “hot” spot.
4. Hang at “hot” spot until you feel that area start to relax
5. Move onto next “hot” spot area
Quadriceps (Front Thigh)
1. Lie facing down and place foam roll high up on top of right thigh.
2. Modulate pressure of roller and slowly roll from hip down
towards knee until you find a “hot” spot.
3. Hang on tender area until you feel that area relax.
4. Move onto next “hot” spot area
Adductors (Groin region)
1. Lie facing down with right hip flexed and abducted. Place foam roll in the groin
area, inside the upper thigh.
2. Slowly roll the inside thigh area until you find “hot” spot.
3. Stay on “hot” spot until you feel the area relax, then move to next “hot” spot.
Latissimus Dorsi (Lats)
1. Lie on floor on your right side with right arm outstretched and thumb facing
upward.
2. Place foam roll under arm pit area (axillary region)
3. Slowly roll back and forth until you find the “hot” spot
4. Hold “hot” spot until discomfort is reduced, then find next “hot” spot
After you finish rolling areas on right side, just repeat rolling technique
on your left side… starting from your calves on up.
To finish...remember that
Foam (or even PVC tube) rolling can help provide restorative
alignment and health to the tissue that bundles our muscle system.
This myofascial tissue gets "jacked up" from almost everything we do (or don't do),
like daily prolonged sitting at the office,
to weekend warrior sports;
from poor movement mechanics;
or even engaging in challenging and productive exercise.
If we lived in a society that was more biolocomotion
or 'movement/moving' friendly, we would most likely have little need
to set time aside to address the muscle healing/restorative properties that
can help us stay movement healthy and pain free.
But we don't, so I'd say "we better roll so there is no lull...
Thursday, November 18, 2010
Life Is Good!
"Unless each day can be
looked back upon by an individual
as one in which he has had some fun,
some joy, some real satisfaction,
that day is a loss.
It is un-Christian and wicked,
in my opinion,
to allow such a thing to occur."
Dwight D. Eisenhower
Everyday is an awesome opportunity!
An opportunity to be better at life...
I know I am blessed and fortunate to get
another day to wake up and put both feet on the ground,
kiss the crucifix on the wall and say...
THANK YOU my lord.
I know the day is already good because...
I get another day and chance to tip toe into each of our son's bedroom's while they still lay asleep... taking the first few of my waking moments to stare,
smile and whisper in each of their ears...
"You are a great man of great things"
I know they are still asleep... but I bet they will still 'hear' me
I give a soft kiss and softly step away
knowing that I helped just then to prepare their great day
I walk downstairs thankful for the beautiful home my wife and I have created
Many years here so far and still we are elated
To the refrigerator I go it keeps safe earth's great bounty
holding the key foods that have kept health abound thee
I have been blessed with the resposibility as steward of myself...
with that responsibility I would trust to no body else.
I feed my body that which fuels it's great strength and, to that end I have made promise to go to great lengths
I leave the house with a kiss and "I love you"
One from my wife...
my best friend...
whom without I'd fall askew
(One kiss will suffice though, I married the right woman.)
The commute to my 'office'... short and quite joyful
a place that allows me to pour out my soulful
It's here many people will visit and share
All the great knowledge that will help them take care
At the end of my day
I feel assured of atleast just one thing
that if the dear lord grants me another
a better me I will bring
Hey, life is never perfect but, it is still pretty damn good.
There is always some good stuff hidden in our days...
We just have to make sure we look for and find it!
Wednesday, November 17, 2010
GET.FIT.DONE. Transformation Day 9
Day 9/40...The days are goin' QUICK!
You have to have a game plan if you want to stay consistent and successful.
And, if your goal is to have a killer body, then you have to have good food choices
on hand at all times.
Just remember that PREPARING ahead of time is key.
It keeps us from making bad food choices.
You can start off by soft or hard boiling a dozen eggs.
This way you can CRACK...EAT...GO!
Second- Fire up the Webber and get your grass fed, free range burgers and chicken grilled up by the pounds, so you are on the ready on the fly for easy warm up meals and/or salads for atleast a few days.
Third- apples, berries, raw nuts and seeds. Always available when you are cutting short for time.
I just came up with this recipe that is fit for the 21st Century Paleo Man or Woman.
Pre-heat oven for 10 minutes to BAKE at 375 degrees
The Caveman McMuffin
12 free range large eggs
5 slices cooked and uncured bacon
8oz. coconut milk
8 wild caught sea scallops chopped up and then slightly sauteed in frying pan
Add all ingredients in a blender, then light beat for 5-7 seconds.
Pour mixture into a PAM sprayed standard
12- 3" muffin tin.
BAKE at 375 degrees for 18-20 minutes then take out and cool.
They are not the prettiest (they tend to collapse) but, now you are atleast hooked up with a few days of a quick, easy and tasty breakfast option.
You have to have a game plan if you want to stay consistent and successful.
And, if your goal is to have a killer body, then you have to have good food choices
on hand at all times.
Just remember that PREPARING ahead of time is key.
It keeps us from making bad food choices.
You can start off by soft or hard boiling a dozen eggs.
This way you can CRACK...EAT...GO!
Second- Fire up the Webber and get your grass fed, free range burgers and chicken grilled up by the pounds, so you are on the ready on the fly for easy warm up meals and/or salads for atleast a few days.
Third- apples, berries, raw nuts and seeds. Always available when you are cutting short for time.
I just came up with this recipe that is fit for the 21st Century Paleo Man or Woman.
Pre-heat oven for 10 minutes to BAKE at 375 degrees
The Caveman McMuffin
12 free range large eggs
5 slices cooked and uncured bacon
8oz. coconut milk
8 wild caught sea scallops chopped up and then slightly sauteed in frying pan
Add all ingredients in a blender, then light beat for 5-7 seconds.
Pour mixture into a PAM sprayed standard
12- 3" muffin tin.
BAKE at 375 degrees for 18-20 minutes then take out and cool.
They are not the prettiest (they tend to collapse) but, now you are atleast hooked up with a few days of a quick, easy and tasty breakfast option.
GET.FIT.DONE. Transformation Day 8
Day 8/40 of our Transformation Contest.
Straight up... The pounds should be dropping off!
But, only if you are taking care of the other side of the equation.
Seriously, if the weight is not dropping off your body like the beads of sweat that leave you (and the floor)
FULLY DRENCHED
(exactly what happens after one of our "I GO...YOU GO" H.I.I.T. sessions at Matt Jennings Boot Camps)
then, you need a kitchen makeover/do over.
GET.FIT.DONE. Success Strategy #8
Go through your kitchen cabinets and toss out anything that is not olive oil, raw nuts and seeds, whey protein (sweetened with stevia) or a high amino acid profile -rice derived- protein powder, organic black and green teas, organic almond or cashew butter (peanut butter maybe alright...allergies are common...contains crappy mineral zapping phytates), balsamic vinegar??? or BRAGG's Organic Apple Cider, Organic vegetable broth, some herbs and spices, canola oil spray, Juice Plus, a good probiotic with 50 billion or more multi strain organisms.
Refrigerator should not have anything but fresh vegetables (organic if available) berries (raspberries,blackberries, strawberries), organic lean meats (beef, turkey,chicken) wild caught fish or any other seafood, cage free eggs, almond milk (no chemicals),coconut milk (no chemicals), nut butters that have been opened, a high quality omega-3 fish oil. Butter (for moderate use)
Freezer can have almost anything listed in refrigerator that would make sense to freeze.
Organic frozen grapes are a pretty good desert.
The foods mentioned above are the foods that are most congruent with what humans are designed to eat. That statement is true regardless of what we want to believe or not. They are the foods that ward off disease and allow us to thrive in our 21st century environment. If you truly want health you should be DRIVEN to understand the information/research that is out there for the taking. Two incredible sources are Dr. James Chestnut's Wellness Paradigm DVD and Dr. Loren Cordain's "The Paleo Diet" (available at Barnes & Noble).
Matt's notorious "soap box"...
Alright, you have heard me talk about nutrition time and time again...real important stuff!
I know it seems freakin' ridiculous and annoying to hear me incessantly talk about the same shit that for some sinks in and for others...
simply doesn't.
I have not mastered the art of "influence" for people I know would greatly benefit from what I can and do share with them.
No worries...God will probably keep me here for 100+ years so that I just may. (I get that it's a journey)
Anyway, I do not do what I do to become rich and famous.
I would have had a better shot at playing the guitar in metal bands to do that...
And for many reasons THAT was not my ultimate calling.
What is my calling is to help as many people as possible who do WANT my help.
That is what drives me!
I am driven to learn what is in our control to live the most ultimate LIFE!
Our life quest is to feel awesome, look great, perform at relatively high levels, have a positive impact on others, and leave a mark or legacy that will make the lives that come after us BETTER!
In a nut shell, that is what would define a great life , correct?
I mean, why else would life exist if that was not the intention born of the human race.
So, as to relate all of these above virtues to exercise and nutrition,
would it ever be a good idea to bust our asses in any fitness program and then choose to feed (reward?) that same body crappy foods and expect to have anything but crappy results?
Of freakin' course not!
PLEASE, NEVER EVER THINK IT'S OK TO COMPROMISE YOUR HEALTH WITH POOR FOOD CHOICES...NEVER!
That kind of reasoning is, to be blunt, suicidal.
Straight up... The pounds should be dropping off!
But, only if you are taking care of the other side of the equation.
Seriously, if the weight is not dropping off your body like the beads of sweat that leave you (and the floor)
FULLY DRENCHED
(exactly what happens after one of our "I GO...YOU GO" H.I.I.T. sessions at Matt Jennings Boot Camps)
then, you need a kitchen makeover/do over.
GET.FIT.DONE. Success Strategy #8
Go through your kitchen cabinets and toss out anything that is not olive oil, raw nuts and seeds, whey protein (sweetened with stevia) or a high amino acid profile -rice derived- protein powder, organic black and green teas, organic almond or cashew butter (peanut butter maybe alright...allergies are common...contains crappy mineral zapping phytates), balsamic vinegar??? or BRAGG's Organic Apple Cider, Organic vegetable broth, some herbs and spices, canola oil spray, Juice Plus, a good probiotic with 50 billion or more multi strain organisms.
Refrigerator should not have anything but fresh vegetables (organic if available) berries (raspberries,blackberries, strawberries), organic lean meats (beef, turkey,chicken) wild caught fish or any other seafood, cage free eggs, almond milk (no chemicals),coconut milk (no chemicals), nut butters that have been opened, a high quality omega-3 fish oil. Butter (for moderate use)
Freezer can have almost anything listed in refrigerator that would make sense to freeze.
Organic frozen grapes are a pretty good desert.
The foods mentioned above are the foods that are most congruent with what humans are designed to eat. That statement is true regardless of what we want to believe or not. They are the foods that ward off disease and allow us to thrive in our 21st century environment. If you truly want health you should be DRIVEN to understand the information/research that is out there for the taking. Two incredible sources are Dr. James Chestnut's Wellness Paradigm DVD and Dr. Loren Cordain's "The Paleo Diet" (available at Barnes & Noble).
Matt's notorious "soap box"...
Alright, you have heard me talk about nutrition time and time again...real important stuff!
I know it seems freakin' ridiculous and annoying to hear me incessantly talk about the same shit that for some sinks in and for others...
simply doesn't.
I have not mastered the art of "influence" for people I know would greatly benefit from what I can and do share with them.
No worries...God will probably keep me here for 100+ years so that I just may. (I get that it's a journey)
Anyway, I do not do what I do to become rich and famous.
I would have had a better shot at playing the guitar in metal bands to do that...
And for many reasons THAT was not my ultimate calling.
What is my calling is to help as many people as possible who do WANT my help.
That is what drives me!
I am driven to learn what is in our control to live the most ultimate LIFE!
Our life quest is to feel awesome, look great, perform at relatively high levels, have a positive impact on others, and leave a mark or legacy that will make the lives that come after us BETTER!
In a nut shell, that is what would define a great life , correct?
I mean, why else would life exist if that was not the intention born of the human race.
So, as to relate all of these above virtues to exercise and nutrition,
would it ever be a good idea to bust our asses in any fitness program and then choose to feed (reward?) that same body crappy foods and expect to have anything but crappy results?
Of freakin' course not!
PLEASE, NEVER EVER THINK IT'S OK TO COMPROMISE YOUR HEALTH WITH POOR FOOD CHOICES...NEVER!
That kind of reasoning is, to be blunt, suicidal.
Sunday, November 14, 2010
The Hippocratic Oath
A quick story:
Doctor: "John, I just got your blood work back and I have some unfortunate news."
John: "What is it, Doctor?"
Doctor: "Well, your triglycerides and LDL levels are fairly high. Given that you are 42 and have already been diagnosed with hypertension, you are at a risk for stroke and cardio vascular disease."
John: "What should I do?"
Doctor: "I recommend that we start you on some statins that can also control your high blood pressure. You will probably have to remain on this pharmaceutical regimen for the rest of your life."
John: "Damn Doc...the rest of my life? Being on drugs like that seems very unnatural. Isn't there something else we can do? I really do not want to be on any drug for the rest of my life"
Doctor: "John, we live in a very unnatural world. Again, the drugs I am going to prescribe for you should lower your trigyceride and LDL cholesterols, as well as lower your blood pressure. We have had some decent results with hundreds of patients who we have treated with the same drug."
John: "Doc, didn't you take the Hippocratic Oath?"
Doctor: "Of course I did. It was the last formality upon graduating medical school."
John: "Didn't the oath suggest using diet as a healing measure for the sick and diseased?"
Doctor: "Yes. But, our practice has not shown that using nutritional strategies has a significant success rate for your condition. Besides, I am a MEDICAL DOCTOR...not a nutrition expert. John...trust me. Just take the medicine."
Hippocratic Oath
“ I swear by Apollo the Physician and Asclepius and Hygieia and Panaceia and all the gods, and goddesses, making them my witnesses, that I will fulfill according to my ability and judgment this oath and this covenant:
To hold him who has taught me this art as equal to my parents and to live my life in partnership with him, and if he is in need of money to give him a share of mine, and to regard his offspring as equal to my brothers in male lineage and to teach them this art–if they desire to learn it–without fee and covenant;
to give a share of precepts and oral instruction and all the other learning to my sons and to the sons of him who has instructed me and to pupils who have signed the covenant and have taken the oath according to medical law, but to no one else.
I will apply dietic measures for the benefit of the sick according to my ability and judgment; I will keep them from harm and injustice. I will neither give a deadly drug to anybody if asked for it, nor will I make a suggestion to this effect.
Similarly I will not give to a woman an abortive remedy. In purity and holiness I will guard my life and my art.
I will not use the knife, not even on sufferers from stone, but will withdraw in favor of such men as are engaged in this work.
Whatever houses I may visit, I will come for the benefit of the sick, remaining free of all intentional injustice, of all mischief and in particular of sexual relations with both female and male persons, be they free or slaves.
What I may see or hear in the course of treatment or even outside of the treatment in regard to the life of men, which on no account one must spread abroad, I will keep myself holding such things shameful to be spoken about.
If I fulfill this oath and do not violate it, may it be granted to me to enjoy life and art, being honoured with fame among all men for all time to come; if I transgress it and swear falsely, may the opposite of all this be my lot."
GET.FIT.DONE. Transformation Day 5,6,7
Today is day 7 of our transformation contest. About 20 members have weighed in this past Friday, and the average weight loss stands at 4 pounds. Awesome for only 5 days in. Now, I believe everyone who has had discussions with me about nutrition and exercise know what my personal beliefs are in how we should approach each. As far as nutrition goes, it is Paleo pretty much all the way (with a weekend goof off day only when you have achieved your desired goal ). And as far as exercise goes...brief, intense and infrequent makes the most sense for almost any fitness goal, no matter if it is sports competetive or high fit recreational. The marriage between the two philosophies of the Paleo diet and the brief, intense and infrequent nature of the Matt Jennings Boot Camps training program is incredibly compatable and optimally effective for most everyone. Though, it seems to me that most people seem to battle, not our training ideals, but the idea of the undeniable nutrition benefits found in the Paleo philosophy that eating lean meats, wild caught fish, free range eggs, vegetables, fruits, raw nuts and seeds and drinking plenty of water is an unreasonable challenge. If this is you, then the only thing I can suggest is to read Dr. Loren Cordain's 'The Paleo Diet' book. He does an incredible job of dispensing thoroughly researched information and documenting that information into an easy to digest format.
I am a firm believer that we should become knowledgable in what we can do to achieve optimal health for an optimal life. And really, one is not exclusive of the other. We should stay clear of fads and simply take the time to understand why and what we should do to achieve top performance in all facets of life. In my experience, both personal as well as with the experience of working with hundreds of people over my career, that the greatest achievements in life can happen only when we are firing off on all eight cylinders. And that can only happen when we are eating the foods that provide our 'eight cylinder motors' the proper fuel.
As the author of 'The Zone Diet', Dr. Barry Sears has said, "Our DNA that still lives in the Stone Age is being poisoned by our 21st century diet".
Don't poison the motor, baby!
Below is a bit of research that shows the advantage of eating the diet we are 'programmed' to eat.
Eur J Clin Nutr. 2009 Aug;63(8):947-55. Epub 2009 Feb 11.
Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet.
Frassetto LA, Schloetter M, Mietus-Synder M, Morris RC Jr, Sebastian A.
Department of Medicine, University of California San Francisco School of Medicine, San Francisco, CA 94143, USA. frassett@gcrc.ucsf.edu
Abstract
BACKGROUND: The contemporary American diet figures centrally in the pathogenesis of numerous chronic diseases-'diseases of civilization'. We investigated in humans whether a diet similar to that consumed by our preagricultural hunter-gatherer ancestors (that is, a paleolithic type diet) confers health benefits.
METHODS: We performed an outpatient, metabolically controlled study, in nine nonobese sedentary healthy volunteers, ensuring no weight loss by daily weight. We compared the findings when the participants consumed their usual diet with those when they consumed a paleolithic type diet. The participants consumed their usual diet for 3 days, three ramp-up diets of increasing potassium and fiber for 7 days, then a paleolithic type diet comprising lean meat, fruits, vegetables and nuts, and excluding nonpaleolithic type foods, such as cereal grains, dairy or legumes, for 10 days. Outcomes included arterial blood pressure (BP); 24-h urine sodium and potassium excretion; plasma glucose and insulin areas under the curve (AUC) during a 2 h oral glucose tolerance test (OGTT); insulin sensitivity; plasma lipid concentrations; and brachial artery reactivity in response to ischemia.
RESULTS: Compared with the baseline (usual) diet, we observed (a) significant reductions in BP associated with improved arterial distensibility (-3.1+/-2.9, P=0.01 and +0.19+/-0.23, P=0.05);(b) significant reduction in plasma insulin vs time AUC, during the OGTT (P=0.006); and (c) large significant reductions in total cholesterol, low-density lipoproteins (LDL) and triglycerides (-0.8+/-0.6 (P=0.007), -0.7+/-0.5 (P=0.003) and -0.3+/-0.3 (P=0.01) mmol/l respectively). In all these measured variables, either eight or all nine participants had identical directional responses when switched to paleolithic type diet, that is, near consistently improved status of circulatory, carbohydrate and lipid metabolism/physiology.
CONCLUSIONS: Even short-term consumption of a paleolithic type diet improves BP and glucose tolerance, decreases insulin secretion, increases insulin sensitivity and improves lipid profiles without weight loss in healthy sedentary humans.
IMPORTANT NOTE:
I think it is very important for you to remember why you became involved with an effective exercise and nutrition program in the first place...self improvement and RESULTS!
You are an incredible person and you acknowledge that you have a great responsibility to everyone in your reach. That is the basis from which you desire to improve yourself.
Be a great example by showing how incredible life can be when you are firing off all eight cylinders.
Should LIFE be anything less? NO WAY!
GET.FIT.DONE. Success strategies #5-7
Friday, Saturday and Sunday are our weekending relax and reflect days.
Friday relax.
Saturdays are meant to share and celebrate with family and friends.
By Sunday you should be amped to set a gameplan on how you will approach the next week with intentions of getting a little better at mastering your life. Always start each day affirming without hesitation that
Your Life Is Good!
As far as nutrition and exercise go:
1. Make sure you have some light food within 1-1.5 hours before you train.
(i.e. an apple, an apple with almond butter, 1-2 hardboiled eggs, small bowl of Matt's Slaw,1 scoop of PROGRADE NUTRITION Protein powder mixed with ice and water, last nights leftovers, 4oz. grilled chicken breast with carrot stick...)
2. When you are finished with a workout, you should feel a great sense of accomplishment.
You will feel this only when you give your very best effort during a workout.
3. Do your very best to make every scheduled training appointment.
4. Your eating and training have to be an absolute priority. Combined, they are your life's blood!
5. Drill this into your head... "Excuses no longer exist in my life"
6. Everyday is another chance to out-do yesterday.
Make no doubt that this week will be an incredible week for all of us!
God Bless and Peace-
Matt
I am a firm believer that we should become knowledgable in what we can do to achieve optimal health for an optimal life. And really, one is not exclusive of the other. We should stay clear of fads and simply take the time to understand why and what we should do to achieve top performance in all facets of life. In my experience, both personal as well as with the experience of working with hundreds of people over my career, that the greatest achievements in life can happen only when we are firing off on all eight cylinders. And that can only happen when we are eating the foods that provide our 'eight cylinder motors' the proper fuel.
As the author of 'The Zone Diet', Dr. Barry Sears has said, "Our DNA that still lives in the Stone Age is being poisoned by our 21st century diet".
Don't poison the motor, baby!
Below is a bit of research that shows the advantage of eating the diet we are 'programmed' to eat.
Eur J Clin Nutr. 2009 Aug;63(8):947-55. Epub 2009 Feb 11.
Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet.
Frassetto LA, Schloetter M, Mietus-Synder M, Morris RC Jr, Sebastian A.
Department of Medicine, University of California San Francisco School of Medicine, San Francisco, CA 94143, USA. frassett@gcrc.ucsf.edu
Abstract
BACKGROUND: The contemporary American diet figures centrally in the pathogenesis of numerous chronic diseases-'diseases of civilization'. We investigated in humans whether a diet similar to that consumed by our preagricultural hunter-gatherer ancestors (that is, a paleolithic type diet) confers health benefits.
METHODS: We performed an outpatient, metabolically controlled study, in nine nonobese sedentary healthy volunteers, ensuring no weight loss by daily weight. We compared the findings when the participants consumed their usual diet with those when they consumed a paleolithic type diet. The participants consumed their usual diet for 3 days, three ramp-up diets of increasing potassium and fiber for 7 days, then a paleolithic type diet comprising lean meat, fruits, vegetables and nuts, and excluding nonpaleolithic type foods, such as cereal grains, dairy or legumes, for 10 days. Outcomes included arterial blood pressure (BP); 24-h urine sodium and potassium excretion; plasma glucose and insulin areas under the curve (AUC) during a 2 h oral glucose tolerance test (OGTT); insulin sensitivity; plasma lipid concentrations; and brachial artery reactivity in response to ischemia.
RESULTS: Compared with the baseline (usual) diet, we observed (a) significant reductions in BP associated with improved arterial distensibility (-3.1+/-2.9, P=0.01 and +0.19+/-0.23, P=0.05);(b) significant reduction in plasma insulin vs time AUC, during the OGTT (P=0.006); and (c) large significant reductions in total cholesterol, low-density lipoproteins (LDL) and triglycerides (-0.8+/-0.6 (P=0.007), -0.7+/-0.5 (P=0.003) and -0.3+/-0.3 (P=0.01) mmol/l respectively). In all these measured variables, either eight or all nine participants had identical directional responses when switched to paleolithic type diet, that is, near consistently improved status of circulatory, carbohydrate and lipid metabolism/physiology.
CONCLUSIONS: Even short-term consumption of a paleolithic type diet improves BP and glucose tolerance, decreases insulin secretion, increases insulin sensitivity and improves lipid profiles without weight loss in healthy sedentary humans.
IMPORTANT NOTE:
I think it is very important for you to remember why you became involved with an effective exercise and nutrition program in the first place...self improvement and RESULTS!
You are an incredible person and you acknowledge that you have a great responsibility to everyone in your reach. That is the basis from which you desire to improve yourself.
Be a great example by showing how incredible life can be when you are firing off all eight cylinders.
Should LIFE be anything less? NO WAY!
GET.FIT.DONE. Success strategies #5-7
Friday, Saturday and Sunday are our weekending relax and reflect days.
Friday relax.
Saturdays are meant to share and celebrate with family and friends.
By Sunday you should be amped to set a gameplan on how you will approach the next week with intentions of getting a little better at mastering your life. Always start each day affirming without hesitation that
Your Life Is Good!
As far as nutrition and exercise go:
1. Make sure you have some light food within 1-1.5 hours before you train.
(i.e. an apple, an apple with almond butter, 1-2 hardboiled eggs, small bowl of Matt's Slaw,1 scoop of PROGRADE NUTRITION Protein powder mixed with ice and water, last nights leftovers, 4oz. grilled chicken breast with carrot stick...)
2. When you are finished with a workout, you should feel a great sense of accomplishment.
You will feel this only when you give your very best effort during a workout.
3. Do your very best to make every scheduled training appointment.
4. Your eating and training have to be an absolute priority. Combined, they are your life's blood!
5. Drill this into your head... "Excuses no longer exist in my life"
6. Everyday is another chance to out-do yesterday.
Make no doubt that this week will be an incredible week for all of us!
God Bless and Peace-
Matt
Thursday, November 11, 2010
GET.FIT.DONE. Transformation Day 4
It is day 4/40 and we officially have 46 MJBC members in contention for the 2nd annual
Matt Jennings Boot Camps 'The Biggest Winner is Getting Thinner' 6 Week Transformation contest. Already, we have several members who have lost 5lbs. or more in only 4 days!
We can only imagine what surprises are in store for us from now till the December 17th final weigh ins.
Needless to say "I am stoked, baby!"
STOKED to see some real life changing stuff right before our very eyes!
This is why I am in the fitness game to begin with. I get to coach, then, watch people
CHANGE THEIR LIVES FOREVER!
For me these experiences keep me passionate about what I do.
And, every day I get a chance to do it all over again!
I am a blessed dude. And I try to never take that for granted.
Every day I use this building block to success to make sure I did not waste the day.
GET.FIT.DONE. Success strategy # 4
You have to be able to get up every day and realize the day that lies before you is your very own blank canvas, where, you get to create the exact painting you want to stare at by the end of the day.
Remember that YOU get to choose, with every stroke, what story that picture will tell.
Ask yourself if you would be proud to display that painting for all to see.
Day4/40
Do this : Remember that you are the salt of the earth; born with a gift that is held by you alone. Never let that gift sit unopened. A gift left unopened will leave many lives a bit more poor.
And last, someone asked if I would post my wife's chile recipe. I have to share this one...
This chile ROCKS!
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 veggiesAdd spices you like; I use a few dashes of Mrs. Dash Garlic and herb, cayenne pepper and crushed red pepperCombine all ingredients into a crock pot and cook on low for 6-8 hours
Have an awesome day!
Matt Jennings Boot Camps 'The Biggest Winner is Getting Thinner' 6 Week Transformation contest. Already, we have several members who have lost 5lbs. or more in only 4 days!
We can only imagine what surprises are in store for us from now till the December 17th final weigh ins.
Needless to say "I am stoked, baby!"
STOKED to see some real life changing stuff right before our very eyes!
This is why I am in the fitness game to begin with. I get to coach, then, watch people
CHANGE THEIR LIVES FOREVER!
For me these experiences keep me passionate about what I do.
And, every day I get a chance to do it all over again!
I am a blessed dude. And I try to never take that for granted.
Every day I use this building block to success to make sure I did not waste the day.
GET.FIT.DONE. Success strategy # 4
You have to be able to get up every day and realize the day that lies before you is your very own blank canvas, where, you get to create the exact painting you want to stare at by the end of the day.
Remember that YOU get to choose, with every stroke, what story that picture will tell.
Ask yourself if you would be proud to display that painting for all to see.
Day4/40
Do this : Remember that you are the salt of the earth; born with a gift that is held by you alone. Never let that gift sit unopened. A gift left unopened will leave many lives a bit more poor.
And last, someone asked if I would post my wife's chile recipe. I have to share this one...
This chile ROCKS!
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 veggiesAdd spices you like; I use a few dashes of Mrs. Dash Garlic and herb, cayenne pepper and crushed red pepperCombine all ingredients into a crock pot and cook on low for 6-8 hours
Have an awesome day!
Wednesday, November 10, 2010
GET.FIT.DONE. Transformation Day 3
It's day 3/40 and if you started to drop some of those unnecessary carbs, you may be feeling a bit out of sorts. No worries bretheren and sisters of RIPPITUP (slang for kick ass), all will be well in a day or two when your body adjusts to the idea that sugar is not a part of your diet and you are transforming into a fat burning machine. This brings us to building block to success
GET.FIT.DONE. Success Strategy # 3
Any time we are training in the studio and going through some NASTY INTENSE metabolic training protocol, stay motivated by locking into a favorite quote that keeps you from getting distracted so you stay as 'mean' as the workout.
Here are a few of my favorites...
1. TRY NOT... JUST DO!
2. WHILE I'M HERE I MAY AS WELL BE GREAT
3. DESPISE MEDIOCRITY... EMBRACE ANY CHALLENGE
4. MY LAST WORKOUT WAS MY EASY DAY!
5. STAY FAR BEYOND DRIVEN!
Hey, these are just some that work for me. Use whatever quotes you want to get yourself FIRED UP to train hard!
Day 3/40
Do this 1st: When you first open your eyes in the morning, say this...
"I am blessed by the best and still above ground."
Then: You make sure that you do whatever you need to
do to make the day awesome for you and for anyone else you can 'pull' up!
Finally, here is an easy recipe that is jacked-up with nutrition. I know many of the MJBC members already have it...Just reminding you to use it.
MATT’S SLAW
1whole head green cabbage
1 whole head red cabbage
3 medium beets
1 lb. organic carrots
1 Bunch of fresh Kale (Try Swiss Chard as an option)
Clean all vegetables. Cut into pieces that are small enough to fit into your food processor funnel.
For the Cuisinart Food Preparation Center model, use the DLC-037 MEDIUM blade for cole slaw consistency. Shred all the ingredients. Have a LARGE bowl to mix all contents and store in glass containers. When serving add olive oil and balsamic vinegar (or better yet… Bragg Organic Raw Apple Cider Vinegar http://bragg.com/products/acv.html to taste.) This recipe is nearly a week of cole slaw.
Talk about kick butt nutrition! It’s ALL in there.
Enjoy health!
And share this recipe with as many people as you can.
Peace,
Matt
GET.FIT.DONE. Success Strategy # 3
Any time we are training in the studio and going through some NASTY INTENSE metabolic training protocol, stay motivated by locking into a favorite quote that keeps you from getting distracted so you stay as 'mean' as the workout.
Here are a few of my favorites...
1. TRY NOT... JUST DO!
2. WHILE I'M HERE I MAY AS WELL BE GREAT
3. DESPISE MEDIOCRITY... EMBRACE ANY CHALLENGE
4. MY LAST WORKOUT WAS MY EASY DAY!
5. STAY FAR BEYOND DRIVEN!
Hey, these are just some that work for me. Use whatever quotes you want to get yourself FIRED UP to train hard!
Day 3/40
Do this 1st: When you first open your eyes in the morning, say this...
"I am blessed by the best and still above ground."
Then: You make sure that you do whatever you need to
do to make the day awesome for you and for anyone else you can 'pull' up!
Finally, here is an easy recipe that is jacked-up with nutrition. I know many of the MJBC members already have it...Just reminding you to use it.
MATT’S SLAW
1whole head green cabbage
1 whole head red cabbage
3 medium beets
1 lb. organic carrots
1 Bunch of fresh Kale (Try Swiss Chard as an option)
Clean all vegetables. Cut into pieces that are small enough to fit into your food processor funnel.
For the Cuisinart Food Preparation Center model, use the DLC-037 MEDIUM blade for cole slaw consistency. Shred all the ingredients. Have a LARGE bowl to mix all contents and store in glass containers. When serving add olive oil and balsamic vinegar (or better yet… Bragg Organic Raw Apple Cider Vinegar http://bragg.com/products/acv.html to taste.) This recipe is nearly a week of cole slaw.
Talk about kick butt nutrition! It’s ALL in there.
Enjoy health!
And share this recipe with as many people as you can.
Peace,
Matt
Tuesday, November 9, 2010
GET.FIT.DONE. Transformation Day 2
It's already 1 day down...39 days left (+rest of your life to go) till your transformation December 17th date. And, if you are serious about getting your health, energy, fitness, strength, confidence, and crazy good looks and libido back... (hey, did Matt just say crazy good looks and libido?)
then this is your building block to success
GET.FIT.DONE. Success Strategy #2
Add Fresh Fiber First to all or most of your meals.
+ DO NOT FEAR THE IRON!
Day 2/40
Do This 1st: Before breakfast have a piece of fruit, celery or even a carrot.
A small handful of raw nuts and seeds works as well.
Then: HIT THE IRON (Weights)
When you consider exercise remember that strength training (weights, resistance)
is the absolute cornerstone to the long term effect and success of your fitness program.
Put another way...
-Want strong bones that won't break when your 80?...STRENGTH TRAIN!
-Want to lower LDL's and kick up HDL's so you can kick your doc
and his scripts to the curb?...STRENGTH TRAIN!
-Want strong joints that don't hurt when you simply get out of bed?...STRENGTH TRAIN!
-Want to run stronger AND faster?...STRENGTH TRAIN!
-Want to defy what you once thought was impossible?...STRENGTH TRAIN!
And last but not least...
-Want a kick ass body and sex drive that drives your spouse crazy?...STRENGTH TRAIN!
POST WORKOUT SUGGESTIONS
Wait for clearance of post workout metabolites.
(You know the feeling when you are not feeling too hungry after a tough workout?)
Any way, your body will tell you when it's ready to eat. About 30-45 minutes after workout.
a. PROGRADE NUTRITION has a great product called PROTEIN.
This is a stevia sweetened whey protein powder that tastes awesome mixed with water
and a little ice. This is what I use after most of my afternoon workouts.
1 scoop for women. 2 scoops for men.
b. If you really want to amp up nutrition and recovery so you do not get crazy sore
from a tough workout, try this:
MJBC Amped Up Recovery Smoothie
8 medium frozen strawberries (Shore Restaurant in Brick, NJ has 10lbs. box)
A handful of frozen cranberries
2 scoops PROGRADE NUTRITION Protein Powder (choc or van)
JUICE PLUS (2 caps each) Orchard Blend, Garden Blend, Vineyard Blend
1 capsule Vitamin Shoppe Ultimate '10' Probiotic 50 Billion
1 teaspoon Carlson Fish Oil (lemon flavor...tastes great. Find it @Vitamin Shoppe)
1 tablespoon NAVITAS CACAO Powder (Shore Restaurant and Party Supply, Brick, NJ)
4 ice cubes
1 cup water
…Blend…Drink…Recover!
c. Anything protein is basically what you want to consider for any post-workout meal.
I am not a believer in the necessity of eating carbs after a workout. It is simply an unnecessary practice that will temporarily shut down the fat incinerating effect from your workout. You want to keep that fat burning furnace lit up full blast for as long as you can.
But, if you must have some carbs, go for an organic short grain brown rice (1 serving) or maybe a small sweet potato with some protein.
Note: Salads with fresh fish or grilled chicken breast is always a smart post workout meal.
d. If you are in a pinch for time and can not get a meal in...have some CRAVERS
from PROGRADE NUTRITION on hand. Chocolate Peanut Butter and Almond Butter
are pretty tasty.
Tomorrow is new day...So, I will bring you some new stuff!
Cool...Peace...Matt
then this is your building block to success
GET.FIT.DONE. Success Strategy #2
Add Fresh Fiber First to all or most of your meals.
+ DO NOT FEAR THE IRON!
Day 2/40
Do This 1st: Before breakfast have a piece of fruit, celery or even a carrot.
A small handful of raw nuts and seeds works as well.
Then: HIT THE IRON (Weights)
When you consider exercise remember that strength training (weights, resistance)
is the absolute cornerstone to the long term effect and success of your fitness program.
Put another way...
-Want strong bones that won't break when your 80?...STRENGTH TRAIN!
-Want to lower LDL's and kick up HDL's so you can kick your doc
and his scripts to the curb?...STRENGTH TRAIN!
-Want strong joints that don't hurt when you simply get out of bed?...STRENGTH TRAIN!
-Want to run stronger AND faster?...STRENGTH TRAIN!
-Want to defy what you once thought was impossible?...STRENGTH TRAIN!
And last but not least...
-Want a kick ass body and sex drive that drives your spouse crazy?...STRENGTH TRAIN!
POST WORKOUT SUGGESTIONS
Wait for clearance of post workout metabolites.
(You know the feeling when you are not feeling too hungry after a tough workout?)
Any way, your body will tell you when it's ready to eat. About 30-45 minutes after workout.
a. PROGRADE NUTRITION has a great product called PROTEIN.
This is a stevia sweetened whey protein powder that tastes awesome mixed with water
and a little ice. This is what I use after most of my afternoon workouts.
1 scoop for women. 2 scoops for men.
b. If you really want to amp up nutrition and recovery so you do not get crazy sore
from a tough workout, try this:
MJBC Amped Up Recovery Smoothie
8 medium frozen strawberries (Shore Restaurant in Brick, NJ has 10lbs. box)
A handful of frozen cranberries
2 scoops PROGRADE NUTRITION Protein Powder (choc or van)
JUICE PLUS (2 caps each) Orchard Blend, Garden Blend, Vineyard Blend
1 capsule Vitamin Shoppe Ultimate '10' Probiotic 50 Billion
1 teaspoon Carlson Fish Oil (lemon flavor...tastes great. Find it @Vitamin Shoppe)
1 tablespoon NAVITAS CACAO Powder (Shore Restaurant and Party Supply, Brick, NJ)
4 ice cubes
1 cup water
…Blend…Drink…Recover!
c. Anything protein is basically what you want to consider for any post-workout meal.
I am not a believer in the necessity of eating carbs after a workout. It is simply an unnecessary practice that will temporarily shut down the fat incinerating effect from your workout. You want to keep that fat burning furnace lit up full blast for as long as you can.
But, if you must have some carbs, go for an organic short grain brown rice (1 serving) or maybe a small sweet potato with some protein.
Note: Salads with fresh fish or grilled chicken breast is always a smart post workout meal.
d. If you are in a pinch for time and can not get a meal in...have some CRAVERS
from PROGRADE NUTRITION on hand. Chocolate Peanut Butter and Almond Butter
are pretty tasty.
Tomorrow is new day...So, I will bring you some new stuff!
Cool...Peace...Matt
Monday, November 8, 2010
GET. FIT. DONE. 40 Day Transformation Start
Alright, you have 40 days to get that body to a great place!
The BEST you have ever been...
A body that brings to your best ally
(and your greatest nemesis...that could be yourself)
JAW dropping envy!
We're talking a true transformation of your body and well being into a whole new lifestyle.
And, like anything that poses a challenge to
self improvement
it all starts with one essential idea...
The Right Mindset!
This brings us to your building block to success
GET.FIT.DONE. Success Strategy # 1
First, you have to have your head right...so, don't think too much.
Just get your head in a "no holds barred... get the hell outta' my way...
there is NO-THING and NO-ONE gonna' keep me from having
exactly what I want... so back the 'F' up...
I'm on a mission
ATTITUDE. "
Make NO doubt that this is where your head needs to be!
DISCLAIMER:
(This ATTITUDE doesn't mean you have to
unnecessarily round house kick and
drop an elbow to the jaw hurt anyone!
That stuff can easily end up on YouTube and that is not
good...you just wanna' lay down the rules here)
We should all be cool with this, right?
Ready to RIPP?
Yes, YOU ARE...
And, here you GO!
Day1/40
Do This 1st: Drink atleast 12oz. and upto 28oz. water upon waking.
Do this first thing every morning no matter what!
Alright,you may have to pee first thing when you wake up.
Great...take care of that first...
then DRINK YOUR H2O
BREAKFAST SUGGESTIONS
a. 2 Free Range Hormone/Antibiotic Free Eggs Sunny Side Up
1/4 cup organic rolles oats with 1/2 scoop PROGRADE NUTRITION
PROTEIN POWDER
b. 1/2 Free Range Hormone/Antibiotic Free Grilled chicken breast
Small handful of mixed raw nuts and seeds (salt free!)
c. 1 hard boiled Free Range Hormone/Antibiotic Free Egg
2 slices of uncured bacon
1 small apple
d. 1 Packet VIBRANT HEALTH Green Vibrance (you can find this @Vitamin Shoppe)
1 hard boiled egg
Beverages: 1 cup Sumatra Coffee black and sweetened w/1 packet Sweet Leaf Stevia
(No juices...they are just sugar)
Be back tomorrow with some more stuff...
The BEST you have ever been...
A body that brings to your best ally
(and your greatest nemesis...that could be yourself)
JAW dropping envy!
We're talking a true transformation of your body and well being into a whole new lifestyle.
And, like anything that poses a challenge to
self improvement
it all starts with one essential idea...
The Right Mindset!
This brings us to your building block to success
GET.FIT.DONE. Success Strategy # 1
First, you have to have your head right...so, don't think too much.
Just get your head in a "no holds barred... get the hell outta' my way...
there is NO-THING and NO-ONE gonna' keep me from having
exactly what I want... so back the 'F' up...
I'm on a mission
ATTITUDE. "
Make NO doubt that this is where your head needs to be!
DISCLAIMER:
(This ATTITUDE doesn't mean you have to
unnecessarily round house kick and
drop an elbow to the jaw hurt anyone!
That stuff can easily end up on YouTube and that is not
good...you just wanna' lay down the rules here)
We should all be cool with this, right?
Ready to RIPP?
Yes, YOU ARE...
And, here you GO!
Day1/40
Do This 1st: Drink atleast 12oz. and upto 28oz. water upon waking.
Do this first thing every morning no matter what!
Alright,you may have to pee first thing when you wake up.
Great...take care of that first...
then DRINK YOUR H2O
BREAKFAST SUGGESTIONS
a. 2 Free Range Hormone/Antibiotic Free Eggs Sunny Side Up
1/4 cup organic rolles oats with 1/2 scoop PROGRADE NUTRITION
PROTEIN POWDER
b. 1/2 Free Range Hormone/Antibiotic Free Grilled chicken breast
Small handful of mixed raw nuts and seeds (salt free!)
c. 1 hard boiled Free Range Hormone/Antibiotic Free Egg
2 slices of uncured bacon
1 small apple
d. 1 Packet VIBRANT HEALTH Green Vibrance (you can find this @Vitamin Shoppe)
1 hard boiled egg
Beverages: 1 cup Sumatra Coffee black and sweetened w/1 packet Sweet Leaf Stevia
(No juices...they are just sugar)
Be back tomorrow with some more stuff...
Sunday, October 31, 2010
Should Women Strength Train?
I have always been a BIG fan of strength training for women. Over the last 2 decades of training both men and women, the greatest results always went to those who took their strength training (and nutrition) seriously. This article from RECREATION MANAGEMENT does a pretty convincing job of bringing to light why women should introduce weight training (not the "light" stuff) to their RESULTS DRIVEN exercise program. We take our strength training seriously at Matt Jennings Boot Camps...
Hopefully you will too!
Exercise & Fitness
Women & Weights: Overcoming Barriers
Jaclyn Haines, Abigail Thrine, Dr. Peter Titlebaum & Corinne M. Daprano
Researchers have examined how women's perceptions of weight training may discourage them from engaging in a weight-training program. Shari Dworkin conducted interviews and observed women at two weight-training facilities over the course of two years, with the results published in "Holding Back" in Sociological Perspectives in 2001. She concluded that many women impose a "glass ceiling" on themselves when weight training, which discourages them from participating in an effective weight-training program.
Most of the women Dworkin interviewed were concerned that weight training would cause them to develop an appearance similar to a female bodybuilder. One woman who did not lift weights explained, "I don't want to be buff, but lean…I don't want to look like a female bodybuilder…I don't ever want to be non-feminine."
Dworkin found that women who did participate in a weight-training program also said they did not want to lose their femininity, and therefore they used lighter weights and increased their repetitions. Thus, it appears that gender expectations can be a factor when women opt not to adopt weight training as a part of their daily workout routine.
Further, Donald Fischer, in "Strategies for Improving Resistance Training Adherence in Female Athletes" in Strength and Conditioning Journal in 2005, concluded that a shortage of female mentors and weight-training instruction contribute to a lack of women's interest in weight training.
Lori Incledon, in her book Strength Training for Women: Tailored Programs and Exercises for Optimal Results, suggested that when women consider weight training, they automatically think about female bodybuilders and power lifters. However, what many do not understand is that women who weight-train professionally may train excessively, possibly consume performance-enhancing drugs, and sometimes allow the sport to dominate their lives Also, many women are not aware that it is physiologically more difficult for them to gain as much muscle mass as men due to the smaller quantity of testosterone in the female body.
Todd Schroeder, Steven Hawkins and Victoria Jaque reported in their article "Musculoskeletal Adaptations to 16 Weeks of Eccentric Progressive Resistance Training in Young Women" in The Journal of Strength and Conditioning Research in 2004 that many women are unaware that weight training helps burn calories throughout the day. Increased muscle mass due to weight training increases metabolic rate; the higher the metabolic rate, the more calories burned throughout the day. Additionally, weight training has been shown to increase mood, boost the immune system, help reverse the effects of aging, and increase bone and weight density in post-menopausal females.
Even moderate resistance training can help reduce injuries because of the physical adaptations that occur in bones, ligaments and tendons after training, especially in older females, according to the Harvard Women's Health Watch in 2004.
Additional benefits of weight training were found in a study conducted by Erica Depcik and Lavon Williams in their article "Weight Training and Body Satisfaction of Body-Image-Disturbed College Women." This was published in the Journal of Applied Sport Psychology in 2004 and sought to examine the effects of weight training on body satisfaction among college-aged women with body-image disturbances. They found that weight training actually increased body satisfaction among women with distorted body images. The researchers also praised weight training's immediate feedback that allowed women to increase their weight loads as their strength increased. Lastly, weight training added to the overall health of a woman and was easily accessible due to the central location of recreation complexes on college campuses.
In 2006, a study's results were published by Ruth Henry, Mark Anshel and Timothy Michael in an article called "Effects of Aerobic and Circuit Training on Fitness and Body Image Among Women." This appeared in the Journal of Sport Behavior and examined the effects of weight training on fitness and body image among women. The researchers concluded that weight training enhanced both body image and overall feelings of well-being. Interestingly enough, the women who experienced the greatest improvements included those who were heavier and who were not previously involved in any other regular physical activity. Even more interesting, several of the participants actually gained an insignificant amount of weight during the study, but still reported improved body image as a result of weight lifting.
Finally, weight training for women has also been shown to drastically improve mood as reported by Courtney Rocheleau, Gregory Webster, Angela Bryan and Jacquelyn Frazier in their article "Moderators of the Relationship Between Exercise and Mood Changes: Gender, Exertion Level, and Workout Duration," which appeared in Psychology and Health in 2004. They found that positive mood benefits were apparent after one bout of exercise and in as little as 10 minutes of activity. Furthermore, women who participated in weight training exercises reported the lowest post-exercise negative mood, when compared to those who participated only in cardiovascular activity.
What conclusion can fitness facility directors draw from all this research? In order to encourage more women to use the weight room, an educational class teaching the benefits, myths and tips of weight training may be needed.
ABOUT THE AUTHORS
Jaclyn Haines is an undergraduate student at the University of Dayton currently studying Sport Management, Marketing and Spanish.
Abigail Thrine is the assistant director for Facility Operations for the Department of Campus Recreation at the University of Dayton.
Dr. Peter Titlebaum is associate professor of Sport Management at the University of Dayton with more than 25 years of experience teaching and coaching.
Corinne M. Daprano is an associate professor of Sport Management for the Department of Health and Sport Science at the University of Dayton with more than 20 years of experience working in the sport and recreation industry.
Hopefully you will too!
Exercise & Fitness
Women & Weights: Overcoming Barriers
Jaclyn Haines, Abigail Thrine, Dr. Peter Titlebaum & Corinne M. Daprano
Researchers have examined how women's perceptions of weight training may discourage them from engaging in a weight-training program. Shari Dworkin conducted interviews and observed women at two weight-training facilities over the course of two years, with the results published in "Holding Back" in Sociological Perspectives in 2001. She concluded that many women impose a "glass ceiling" on themselves when weight training, which discourages them from participating in an effective weight-training program.
Most of the women Dworkin interviewed were concerned that weight training would cause them to develop an appearance similar to a female bodybuilder. One woman who did not lift weights explained, "I don't want to be buff, but lean…I don't want to look like a female bodybuilder…I don't ever want to be non-feminine."
Dworkin found that women who did participate in a weight-training program also said they did not want to lose their femininity, and therefore they used lighter weights and increased their repetitions. Thus, it appears that gender expectations can be a factor when women opt not to adopt weight training as a part of their daily workout routine.
Further, Donald Fischer, in "Strategies for Improving Resistance Training Adherence in Female Athletes" in Strength and Conditioning Journal in 2005, concluded that a shortage of female mentors and weight-training instruction contribute to a lack of women's interest in weight training.
Lori Incledon, in her book Strength Training for Women: Tailored Programs and Exercises for Optimal Results, suggested that when women consider weight training, they automatically think about female bodybuilders and power lifters. However, what many do not understand is that women who weight-train professionally may train excessively, possibly consume performance-enhancing drugs, and sometimes allow the sport to dominate their lives Also, many women are not aware that it is physiologically more difficult for them to gain as much muscle mass as men due to the smaller quantity of testosterone in the female body.
Todd Schroeder, Steven Hawkins and Victoria Jaque reported in their article "Musculoskeletal Adaptations to 16 Weeks of Eccentric Progressive Resistance Training in Young Women" in The Journal of Strength and Conditioning Research in 2004 that many women are unaware that weight training helps burn calories throughout the day. Increased muscle mass due to weight training increases metabolic rate; the higher the metabolic rate, the more calories burned throughout the day. Additionally, weight training has been shown to increase mood, boost the immune system, help reverse the effects of aging, and increase bone and weight density in post-menopausal females.
Even moderate resistance training can help reduce injuries because of the physical adaptations that occur in bones, ligaments and tendons after training, especially in older females, according to the Harvard Women's Health Watch in 2004.
Additional benefits of weight training were found in a study conducted by Erica Depcik and Lavon Williams in their article "Weight Training and Body Satisfaction of Body-Image-Disturbed College Women." This was published in the Journal of Applied Sport Psychology in 2004 and sought to examine the effects of weight training on body satisfaction among college-aged women with body-image disturbances. They found that weight training actually increased body satisfaction among women with distorted body images. The researchers also praised weight training's immediate feedback that allowed women to increase their weight loads as their strength increased. Lastly, weight training added to the overall health of a woman and was easily accessible due to the central location of recreation complexes on college campuses.
In 2006, a study's results were published by Ruth Henry, Mark Anshel and Timothy Michael in an article called "Effects of Aerobic and Circuit Training on Fitness and Body Image Among Women." This appeared in the Journal of Sport Behavior and examined the effects of weight training on fitness and body image among women. The researchers concluded that weight training enhanced both body image and overall feelings of well-being. Interestingly enough, the women who experienced the greatest improvements included those who were heavier and who were not previously involved in any other regular physical activity. Even more interesting, several of the participants actually gained an insignificant amount of weight during the study, but still reported improved body image as a result of weight lifting.
Finally, weight training for women has also been shown to drastically improve mood as reported by Courtney Rocheleau, Gregory Webster, Angela Bryan and Jacquelyn Frazier in their article "Moderators of the Relationship Between Exercise and Mood Changes: Gender, Exertion Level, and Workout Duration," which appeared in Psychology and Health in 2004. They found that positive mood benefits were apparent after one bout of exercise and in as little as 10 minutes of activity. Furthermore, women who participated in weight training exercises reported the lowest post-exercise negative mood, when compared to those who participated only in cardiovascular activity.
What conclusion can fitness facility directors draw from all this research? In order to encourage more women to use the weight room, an educational class teaching the benefits, myths and tips of weight training may be needed.
ABOUT THE AUTHORS
Jaclyn Haines is an undergraduate student at the University of Dayton currently studying Sport Management, Marketing and Spanish.
Abigail Thrine is the assistant director for Facility Operations for the Department of Campus Recreation at the University of Dayton.
Dr. Peter Titlebaum is associate professor of Sport Management at the University of Dayton with more than 25 years of experience teaching and coaching.
Corinne M. Daprano is an associate professor of Sport Management for the Department of Health and Sport Science at the University of Dayton with more than 20 years of experience working in the sport and recreation industry.
Wednesday, October 27, 2010
If You Want What Most Do Not Have...
Do What Most Will Not Do!
I learned this concept well when I was a teenager. It is a gutsy mindset to go where most will not go. But, it is a 'crazy' rewarding notion beyond words when you go for and get what you want...exactly what you want, no matter what that want is.
I decided to write this article just because of the consistent querry I have been receiving lately. I don't know if it is a sign of the big holiday anxieties kickin' in but, every year around this time I have so many people asking me this same question over and over and over again... This question comes in a few versions, but, really just asks the same thing- "I want six pack abs...what exercise(s) should I be doing?" "I want to lose more body fat, what should I eat"..."I am not dropping any weight, what the hell am I doing wrong?"...My response to these types of questions has been the same for 26 years. NEVER have I waivered. NEVER have I beaten around the bush. Never have I given anything but a clear, concise and make no mistake about it response. People seem to want that elusive killer body. And, I am confident beyond any reasonable doubt that if you truly want to have a body that looks kick butt...goes kick butt...feels kick butt...and a mind to go along with it then, there are a few ways you can go about getting there. But, I can assure you this: there is really only 1 best way to GET. FIT. DONE. and get that body and that life that is seemingly elusive to you. Like anything else in life, real results demand pure desire and a strict adherence to some basic rules.
Here are my top 10 rules that I know will help you achieve all the success you desire from your training and your nutrition. As you read ahead trust that from here on you will stay true and dedicated to your health and your life.
RULE 1: Have Desire, Dammit! I said desire because it suggests a bit more than a want. If you truly desire something...anything...that desire to achieve has to be unequivocally spoken and acted upon. There can never be distractions, excuses, inconsistencies and B.S. that will take your eyes off the goal. There are never any buts, cant's, waiverings, compromising, wishy-washy namby pamby-ing for any reason...period...Period! This is about you. No one else. Focus on you.
RULE 2: Stay In Charge. If you find you have a tendency to break-down and take on any of the self sabotaging characteristics included in the above mentioned rule 1...DO NOT GO THERE!Lose those thoughts right now. REPEAT: DO NOT EVER GO THERE.
RULE 3: Be Trend-Free. Trends suck. They do not work. They never did work. They never will work. Do not follow trends. Follow trends and you are following the herd. Have you seen the herd? Not pretty...
Rule 4: Everything out there is a trend.
Rule 5: Love muscle. (Do not get dirty here) If you are not strength training, you are not building muscle. If you are not building muscle, you are burning muscle. If you are burning muscle, you are getting fat. Love muscle. We love muscle at
Matt Jennings Boot Camps!
Rule 6: Go Sugar-Free. Sugar sucks. If you call your better half "sugar" I guess that's good. If you are putting sugar in your mouth (remember, do not get dirty...) that is not so good.
Rule 7: Stay Sugar-Free. Sugars that suck: bread, pasta, pretzels (anything and everything flour) rice,dairy, grains (wheat, multi,dark, white, black,purple, indigo blue...who cares...)The unpopular truth is that grains are NOT good for you or me. Hey, don't blame me. I'm just the messenger. I wish ALL this stuff was good for us. Remember the herd? Watch the herd. They load their food carts with a wide variety of ALL this stuff.
Rule 8: Eat Well / Drink Well. Wild caught fish, grass fed-free range-anti biotic-free meats and poultry,
locally grown fruits and vegetables, raw nuts and seeds + organic and sugar free nut butters, stevia sweetened whey protein, a cup or two of coffee or tea, water...water...water...a little vino is not so meano, and best to stay clear of beer
Rule 9: Train With Intensity. H.I.I.T. High Intensity Interval Training= Brief-Intense-and not everyday!
We do H.I.I.T. at Matt Jennings Boot Camps
Rule 10: Do Not Become a Slave to Exercise. Train hard but rest harder. Great results come with smart progressive training as well as smart eating. Do not get into the rutt of more exercise is better. More exercise just bangs you up, leaves you tired, depleted and depressed. Remember, that is not what exercise is all about. Be happy of what you are capable of and enjoy what you know you are going to accomplish. Love your life...your gifts...your family...your friends. Be always grateful of who you are and what you mean to the "bigger picture".
Bonus Rule 11: Matthew 5:13-16. You are the Salt of the Earth. Never ever let that salt become dilute.
I learned this concept well when I was a teenager. It is a gutsy mindset to go where most will not go. But, it is a 'crazy' rewarding notion beyond words when you go for and get what you want...exactly what you want, no matter what that want is.
I decided to write this article just because of the consistent querry I have been receiving lately. I don't know if it is a sign of the big holiday anxieties kickin' in but, every year around this time I have so many people asking me this same question over and over and over again... This question comes in a few versions, but, really just asks the same thing- "I want six pack abs...what exercise(s) should I be doing?" "I want to lose more body fat, what should I eat"..."I am not dropping any weight, what the hell am I doing wrong?"...My response to these types of questions has been the same for 26 years. NEVER have I waivered. NEVER have I beaten around the bush. Never have I given anything but a clear, concise and make no mistake about it response. People seem to want that elusive killer body. And, I am confident beyond any reasonable doubt that if you truly want to have a body that looks kick butt...goes kick butt...feels kick butt...and a mind to go along with it then, there are a few ways you can go about getting there. But, I can assure you this: there is really only 1 best way to GET. FIT. DONE. and get that body and that life that is seemingly elusive to you. Like anything else in life, real results demand pure desire and a strict adherence to some basic rules.
Here are my top 10 rules that I know will help you achieve all the success you desire from your training and your nutrition. As you read ahead trust that from here on you will stay true and dedicated to your health and your life.
RULE 1: Have Desire, Dammit! I said desire because it suggests a bit more than a want. If you truly desire something...anything...that desire to achieve has to be unequivocally spoken and acted upon. There can never be distractions, excuses, inconsistencies and B.S. that will take your eyes off the goal. There are never any buts, cant's, waiverings, compromising, wishy-washy namby pamby-ing for any reason...period...Period! This is about you. No one else. Focus on you.
RULE 2: Stay In Charge. If you find you have a tendency to break-down and take on any of the self sabotaging characteristics included in the above mentioned rule 1...DO NOT GO THERE!Lose those thoughts right now. REPEAT: DO NOT EVER GO THERE.
RULE 3: Be Trend-Free. Trends suck. They do not work. They never did work. They never will work. Do not follow trends. Follow trends and you are following the herd. Have you seen the herd? Not pretty...
Rule 4: Everything out there is a trend.
Rule 5: Love muscle. (Do not get dirty here) If you are not strength training, you are not building muscle. If you are not building muscle, you are burning muscle. If you are burning muscle, you are getting fat. Love muscle. We love muscle at
Matt Jennings Boot Camps!
Rule 6: Go Sugar-Free. Sugar sucks. If you call your better half "sugar" I guess that's good. If you are putting sugar in your mouth (remember, do not get dirty...) that is not so good.
Rule 7: Stay Sugar-Free. Sugars that suck: bread, pasta, pretzels (anything and everything flour) rice,dairy, grains (wheat, multi,dark, white, black,purple, indigo blue...who cares...)The unpopular truth is that grains are NOT good for you or me. Hey, don't blame me. I'm just the messenger. I wish ALL this stuff was good for us. Remember the herd? Watch the herd. They load their food carts with a wide variety of ALL this stuff.
Rule 8: Eat Well / Drink Well. Wild caught fish, grass fed-free range-anti biotic-free meats and poultry,
locally grown fruits and vegetables, raw nuts and seeds + organic and sugar free nut butters, stevia sweetened whey protein, a cup or two of coffee or tea, water...water...water...a little vino is not so meano, and best to stay clear of beer
Rule 9: Train With Intensity. H.I.I.T. High Intensity Interval Training= Brief-Intense-and not everyday!
We do H.I.I.T. at Matt Jennings Boot Camps
Rule 10: Do Not Become a Slave to Exercise. Train hard but rest harder. Great results come with smart progressive training as well as smart eating. Do not get into the rutt of more exercise is better. More exercise just bangs you up, leaves you tired, depleted and depressed. Remember, that is not what exercise is all about. Be happy of what you are capable of and enjoy what you know you are going to accomplish. Love your life...your gifts...your family...your friends. Be always grateful of who you are and what you mean to the "bigger picture".
Bonus Rule 11: Matthew 5:13-16. You are the Salt of the Earth. Never ever let that salt become dilute.
Sunday, August 22, 2010
Train Hard...Rest Harder...
I found out how important recovery was years ago when I looked at response rates from a sound training program, with and without the inclusion of critical recovery time (off) from effective training.
I learned from experimenting with my own training, some other trainers I coached and dozens of my clients’ training, and came to a pretty consistent finding of how many days of exercise (intense) per week were seemingly most effective for a progressive response from High Intensity Exercise.
And, it always came down to 2-3 days per week (8-12 workouts per month).
I will be honest with you…
Those numbers are on the HIGH side of frequency to attain some substantial gains from training.
I say that because of personal evidence with my own HITraining and some research I found that suggests that most fitness enthusiasts GROSSLY overestimate their body’s ability to recover from strenuous exercise.
Here is just one of the sources I looked at.
In Neuromechanical Basis of Kinesiology (second edition) Roger M. Enoka, PhD (Human Kinetics) p.279 "Delayed-onset muscle soreness is most pronounced at 24-48 hr after exercise. Although there is evidence of structural damage immediately after exercise, significant changes also occur in the days after exercise (Howell, Chleboun, & Conatser, 1993). From 4hr to 4 days after the exercise, there is an increase in phagocytic activity, which marks the presence of an inflammatory response. Because of this association in time, it has been suggested that delayed-onset muscle soreness is a consequence of the inflammatory response (Stauber, 1989).
However, the consequences of strenuous exercise, especially eccentric contractions, are not confined to a few days after exercise; MRI studies have indicated marked swelling of injured muscles (normal with effective excercise) for up to 10 days and increased signal intensity for up to 60 days after exercise (Fleckenstein & Shellock, 1991; Shellock, Fukunaga, Mink, & Edgerton, 1991b).
Hey, this stuff just jacks me up.I just hope this shows you some evidence(I have SO much more to support my reasoning) of why I find it absolutely ESSENTIAL for introducing a RECOVERY PHASE in your Matt Jennings Boot Camps Program that is based in science, as well as on my belief in the BRIEF, INTENSE, INFREQUENT... REPEAT exercise concept.
But... RECOVERY does not mean do nothing. It would better be described as ACTIVE RECOVERY. And this is what I mean by AR...
While you are in your ACTIVE RECOVERY phase, try to get out and do a few new and fun things that you might have put off that will keep you active while your body does it’s innate “thing” and, ultimately expresses your new level of strength and fitness from all of your HARD WORK!
Here are a few on my list:
1. Mountain Bike or hike. Two local places to go are Allaire State Park (Wall) and Hartshorne Woods 300 Navesink Avenue, Locust, NJ (Buttermilk Valley Entrance)
2. Barefoot Beach Walk. . Nothing like kickin’ off the ‘kicks’ and going for a long, deep sand walk…awesome! Your feet and calves will light up, baby !
3. Learn how to surf. A buddy of mine and one of the best east coast surfers (Sam Hammer) has a kick butt, local surfing school. You can contact Sam at SAMHAMMER79@GMAIL.COM or call 732.966.6430. (Sam is one of the nicest and most humble pro athletes you will ever meet…)
Consider some of these ideas. I know you probably have a much larger list of ideas, and I would love if you shared some . It might get me and my family to try some new things that we may have not considered.
Thanks-Peace & God bless
Matt
I learned from experimenting with my own training, some other trainers I coached and dozens of my clients’ training, and came to a pretty consistent finding of how many days of exercise (intense) per week were seemingly most effective for a progressive response from High Intensity Exercise.
And, it always came down to 2-3 days per week (8-12 workouts per month).
I will be honest with you…
Those numbers are on the HIGH side of frequency to attain some substantial gains from training.
I say that because of personal evidence with my own HITraining and some research I found that suggests that most fitness enthusiasts GROSSLY overestimate their body’s ability to recover from strenuous exercise.
Here is just one of the sources I looked at.
In Neuromechanical Basis of Kinesiology (second edition) Roger M. Enoka, PhD (Human Kinetics) p.279 "Delayed-onset muscle soreness is most pronounced at 24-48 hr after exercise. Although there is evidence of structural damage immediately after exercise, significant changes also occur in the days after exercise (Howell, Chleboun, & Conatser, 1993). From 4hr to 4 days after the exercise, there is an increase in phagocytic activity, which marks the presence of an inflammatory response. Because of this association in time, it has been suggested that delayed-onset muscle soreness is a consequence of the inflammatory response (Stauber, 1989).
However, the consequences of strenuous exercise, especially eccentric contractions, are not confined to a few days after exercise; MRI studies have indicated marked swelling of injured muscles (normal with effective excercise) for up to 10 days and increased signal intensity for up to 60 days after exercise (Fleckenstein & Shellock, 1991; Shellock, Fukunaga, Mink, & Edgerton, 1991b).
Hey, this stuff just jacks me up.I just hope this shows you some evidence(I have SO much more to support my reasoning) of why I find it absolutely ESSENTIAL for introducing a RECOVERY PHASE in your Matt Jennings Boot Camps Program that is based in science, as well as on my belief in the BRIEF, INTENSE, INFREQUENT... REPEAT exercise concept.
But... RECOVERY does not mean do nothing. It would better be described as ACTIVE RECOVERY. And this is what I mean by AR...
While you are in your ACTIVE RECOVERY phase, try to get out and do a few new and fun things that you might have put off that will keep you active while your body does it’s innate “thing” and, ultimately expresses your new level of strength and fitness from all of your HARD WORK!
Here are a few on my list:
1. Mountain Bike or hike. Two local places to go are Allaire State Park (Wall) and Hartshorne Woods 300 Navesink Avenue, Locust, NJ (Buttermilk Valley Entrance)
2. Barefoot Beach Walk. . Nothing like kickin’ off the ‘kicks’ and going for a long, deep sand walk…awesome! Your feet and calves will light up, baby !
3. Learn how to surf. A buddy of mine and one of the best east coast surfers (Sam Hammer) has a kick butt, local surfing school. You can contact Sam at SAMHAMMER79@GMAIL.COM or call 732.966.6430. (Sam is one of the nicest and most humble pro athletes you will ever meet…)
Consider some of these ideas. I know you probably have a much larger list of ideas, and I would love if you shared some . It might get me and my family to try some new things that we may have not considered.
Thanks-Peace & God bless
Matt
Monday, August 16, 2010
It Comes Down to This...Every Time...
Last week a buddy of mine was at one of my boot camp classes, and he out of the blue just busted out a quote: "Discipline is remembering what you want". I just responded with a big "Yeah, BROTHA...Damn good quote!" That either set a tone for some or had no effect at all; but, I thought the quote was worth while memorizing...so I have. Then, that same night I was reading an article about University of Alabama's Head Foot Ball Coach, Nick Saban,(they hold 13 national titles)and this guy was just throwing all kinds of great quotes through out the article that would most definitely have an impact on anyone who desires to take their game or LIFE to the next level.
Here are a few of his quotes...
"Alot of guys talk about maintaining," "That just doesn't exist here(at University of Alabama)"... "You never stay the same. You either get better, or you get worse."
"How you do anything is how you do everything"
(That one just says it all in my eyes...a bad ass quote, NO DOUBT!)
And finally, these are the three words that Coach Saban makes every player expunge from their vocabulary-
CAN'T.
HOT.
TIRED.
(Alright, I get it...not bad. Great athletes do not whine.)
(This one is not from coach Saban, but it deserves a place right here along the others.)
It is something I remember my dad saying to me years ago. I was 19 and I took a leave of absence from college to prepare and compete for the Teen National Bodybuilding Championships. One day before I took off for the gym my dad pulled me aside and said, "Son, I reckon we are all gonna' be here for a relatively short stay and dead for a very long time. So, anytime you get a chance to kick ass and set your mark here in this life... you better KICK ASS!"
I am not exactly sure why he chose that particular moment to share that idea with me, but, I am sure that day's workout was "BRUTAL BY VOLITION"(Cool...I just made that up) and most definitely effective! I still pull up my dad's "Kick Ass" quote everytime I am confronted with an opportunity to bust out of my comfort zone and accomplish something worthwhile.
By the way I did make good on the advice my father gave me back in 1985. I won the heavyweight Teen USA and National Bodybuilding Championships. It became abundantly clear to me early on that the three things you MUST have to achieve anything worthwhile is DISCIPLINE, PASSION and a relentless... unshakable BELIEF in your abilities to do WHATEVER YOU WANT! And in the end you can and should EXPECT VICTORY!
EXPECT...BELIEVE...ACHIEVE!
Here are a few of his quotes...
"Alot of guys talk about maintaining," "That just doesn't exist here(at University of Alabama)"... "You never stay the same. You either get better, or you get worse."
"How you do anything is how you do everything"
(That one just says it all in my eyes...a bad ass quote, NO DOUBT!)
And finally, these are the three words that Coach Saban makes every player expunge from their vocabulary-
CAN'T.
HOT.
TIRED.
(Alright, I get it...not bad. Great athletes do not whine.)
(This one is not from coach Saban, but it deserves a place right here along the others.)
It is something I remember my dad saying to me years ago. I was 19 and I took a leave of absence from college to prepare and compete for the Teen National Bodybuilding Championships. One day before I took off for the gym my dad pulled me aside and said, "Son, I reckon we are all gonna' be here for a relatively short stay and dead for a very long time. So, anytime you get a chance to kick ass and set your mark here in this life... you better KICK ASS!"
I am not exactly sure why he chose that particular moment to share that idea with me, but, I am sure that day's workout was "BRUTAL BY VOLITION"(Cool...I just made that up) and most definitely effective! I still pull up my dad's "Kick Ass" quote everytime I am confronted with an opportunity to bust out of my comfort zone and accomplish something worthwhile.
By the way I did make good on the advice my father gave me back in 1985. I won the heavyweight Teen USA and National Bodybuilding Championships. It became abundantly clear to me early on that the three things you MUST have to achieve anything worthwhile is DISCIPLINE, PASSION and a relentless... unshakable BELIEF in your abilities to do WHATEVER YOU WANT! And in the end you can and should EXPECT VICTORY!
EXPECT...BELIEVE...ACHIEVE!
Monday, June 21, 2010
The Nutrition Cycle
We are in the warmer months and that can only mean one thing for the "hunter/gatherer" minded: Locally grown fruits and vegetables are abundant so gather and EAT these foods to fire up your nutrition.
We know that we can get lean grass fed meats and free range chicken and fish ALL YEAR LONG, right?
Now is a time when we should FOCUS on the gathering idea where we set up our meal plan to look something like this: Mon-Wed-Fri we consume Free range eggs, locally grown lettuces, carrots, cabbage, string beans, beats,(Matt's Slaw) strawberries, blueberries, raw nuts and seeds. These foods will activate your enzyme systems, vitamin and mineral pools, kick up alkalinity(your nervous system THRIVES in a slightly base or alkaline environment) and, will most definitely drive a big surge of energy back into your life; real imortant stuff especially after a weekend of partying and full-on goofing off. And you know you will goof off on summer weekends...we all do! Now, a little change up; let's say by Thursday you start putting the hunter concepts into play by eating lean, grass fed and hormone free meats, free range chicken and fish along with The BIG ASS SALAD (Matt Jennings Boot Campers know what a BAS is). Hey, this is just in time for the weekend when you will be sparking up the grill (and throwin' down the margaritas.) To me cycling our food choices in this way makes sense because it is only during the summer we can easily find locally harvested fruits and vegetables that would other wise need to be transported from other states and countries during our colder months. Try to look at this idea of nutrtion as a seasonal nutrition cycle. And from a common sense approach, you could probably assume that mother nature has a way of saying that if these nutritious foods are readily and appropriately available to our region now, we should probably also assume that we would be best inclined to consume them now and, in large quantities before the harvest ends. The long and short of this message is to just do your best to follow the summer's nutrition cycle and drown your body in the most nourishing and energizing foods you will consume all year.
We know that we can get lean grass fed meats and free range chicken and fish ALL YEAR LONG, right?
Now is a time when we should FOCUS on the gathering idea where we set up our meal plan to look something like this: Mon-Wed-Fri we consume Free range eggs, locally grown lettuces, carrots, cabbage, string beans, beats,(Matt's Slaw) strawberries, blueberries, raw nuts and seeds. These foods will activate your enzyme systems, vitamin and mineral pools, kick up alkalinity(your nervous system THRIVES in a slightly base or alkaline environment) and, will most definitely drive a big surge of energy back into your life; real imortant stuff especially after a weekend of partying and full-on goofing off. And you know you will goof off on summer weekends...we all do! Now, a little change up; let's say by Thursday you start putting the hunter concepts into play by eating lean, grass fed and hormone free meats, free range chicken and fish along with The BIG ASS SALAD (Matt Jennings Boot Campers know what a BAS is). Hey, this is just in time for the weekend when you will be sparking up the grill (and throwin' down the margaritas.) To me cycling our food choices in this way makes sense because it is only during the summer we can easily find locally harvested fruits and vegetables that would other wise need to be transported from other states and countries during our colder months. Try to look at this idea of nutrtion as a seasonal nutrition cycle. And from a common sense approach, you could probably assume that mother nature has a way of saying that if these nutritious foods are readily and appropriately available to our region now, we should probably also assume that we would be best inclined to consume them now and, in large quantities before the harvest ends. The long and short of this message is to just do your best to follow the summer's nutrition cycle and drown your body in the most nourishing and energizing foods you will consume all year.
Monday, April 19, 2010
THE B.O.M.B.
Check out this recipe.
If you enjoy burgers...This one is THE BOMB! (bacon,onion,mushroom,burger)
1.5lbs Organic lean ground beef (Grass fed, hormone/anti biotic free is best)
1/2 medium organic red onion chopped
5 slices of uncured bacon (microwave for 5 minutes and cut up to small pieces)
2 oz. organic portabella mushroom caps washed and cut up
2 whole eggs
3 pinches of sea salt
Mix all ingredients in a large bowl.
Hand pack equal portions of mixture. Try to portion out 5 burgers
Preheat grill on high-spray with a high heat grill spray and throw down the burgers.
Grill burgers medium rare to medium well (Loose burgers if less grilled ie. rare-burger may fall apart.)
They may not be the prettiest burgers, but they do ROCK!
Hey, If you need your bomb between something, try Ezekiel 4:9 Sprouted Grain Bread
If you enjoy burgers...This one is THE BOMB! (bacon,onion,mushroom,burger)
1.5lbs Organic lean ground beef (Grass fed, hormone/anti biotic free is best)
1/2 medium organic red onion chopped
5 slices of uncured bacon (microwave for 5 minutes and cut up to small pieces)
2 oz. organic portabella mushroom caps washed and cut up
2 whole eggs
3 pinches of sea salt
Mix all ingredients in a large bowl.
Hand pack equal portions of mixture. Try to portion out 5 burgers
Preheat grill on high-spray with a high heat grill spray and throw down the burgers.
Grill burgers medium rare to medium well (Loose burgers if less grilled ie. rare-burger may fall apart.)
They may not be the prettiest burgers, but they do ROCK!
Hey, If you need your bomb between something, try Ezekiel 4:9 Sprouted Grain Bread
Sunday, February 21, 2010
When the Government Trumps Parents
In 32 out of 50 of our United States, parents have no choice but to sacrifice the health of their children by getting them useless and senseless vaccinations. And, since 1982 congress has allowed the lobbying pharmaceuticals to triple the amount of vaccinations that are manufactured and distributed to our medical community so that our children can be mandatorily overdosed with these brutal and insidious drugs. It should seem obvious by now that government has taken on the role of "parenting" our children and this is how things have worked out so far:
-1982-From birth to 18 years of age, children were vaccinated with 23 total doses of vaccines.
The occurence of spectrum related autism at that time was 1 in 10,000.
-In the 1990's it was 1 in 2,500
-Today, vaccinations from birth to 18 years has increased to 69 total doses and autism has increased to a staggering 1 in 100 children...1 in 100!
Do we need some more stats on what our loving government has done to our children?
Alright, here we go...
1 in 6 is diagnosed with a learning disability
1 in 9 has asthma
1 in 450 develops diabetes
We have the sickest child population we have ever had in the history of our population, and we give them 3 x's the amount of vaccinations that they received 20-30 years ago.
And disease, not health, of our children is the blame of FAR MORE than just the vaccinations:
How's that food pyramid and lack of exercise working out for our kids?:
In the last 30 years childhood obesity has TRIPLED here in the United States.
Besides the stigmatism and self esteem issues that these children are living with everyday, there are other immediate and long-term health impacts they will have to deal with:
-Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure.
-In a population-based sample of 5- to 17-year-olds, 70% of obese youth had at least one risk factor for cardiovascular disease.
-Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.
-Obese youth are more likely than youth of normal weight to become overweight or obese adults, and therefore more at risk for associated adult health problems, including heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis.
And things just keep getting worse.
The elimination of so many school's physical education and exercise programming have not helped matters. A coalition called Up2Us finished a report showing that schools nationwide have suffered $2 billion in cuts on sports and physical education programs.
According to the report, the cuts have caused a rise in student sick days, overweight and obesity, and violent behavior.
And government has most certainly had their shot at helping us make the most sound choices for the health and wellbeing of ALL of us Americans. A message that should have held utmost importance for the powers that be; A message that should have been embraced and shared amongst all american families alike. Well, the government has taken what should have been such an awesome and pervasive message and decided to let the almighty dollar rule their conscience. The government, in essence, has BLOWN IT...BIG TIME!
Remember, they assumed the responsibilities to their country's health. They, in their own bureaucratic disregard for truth to their public, have caused great pain and suffering amongst all of us.
Now, more than ever, it is crucial that parents need to understand the absolute necessity to take control and put the future of their own health and the health of their children into their own hands.
We as parents have to come to the conclusion that healthy lifestyle habits, including healthy eating and physical activity, WILL lower the risk of our kids becoming overweight, obese and developing disease.
We as a nation can no longer continue to leave any of the responsibilities of our children's health and wellbeing to our governing agencies. If we do, it will be abundantly clear and predictable of how bleak and sick the future will look like for our child population.
As far as right now, here is a heart breaking and sobering fact:
This current generation of children will be the first generation in the history of man that WILL NOT outlive their parents!
But, this DOES NOT have to be!
Moms and dads, you are the role models and the very gate keepers of your child's future.
Stand up for them!
Love them!
Teach them!
Show them!
Be the great role models your children so desperately need.
And give them EVERY SINGLE CHANCE to have great health, wellbeing and success that they are so deserving to enjoy.
That is the reason we decided to have children in the first place, isn't it?
I am here to help you and your children.
I would love to help you discover the truth of what a healthy, fit and wellbeing lifestyle can do for both you and your family.
Thanks & Peace-
Matt
matt@shiftxtr.com or matt@mattjenningsbootcamps.com
-1982-From birth to 18 years of age, children were vaccinated with 23 total doses of vaccines.
The occurence of spectrum related autism at that time was 1 in 10,000.
-In the 1990's it was 1 in 2,500
-Today, vaccinations from birth to 18 years has increased to 69 total doses and autism has increased to a staggering 1 in 100 children...1 in 100!
Do we need some more stats on what our loving government has done to our children?
Alright, here we go...
1 in 6 is diagnosed with a learning disability
1 in 9 has asthma
1 in 450 develops diabetes
We have the sickest child population we have ever had in the history of our population, and we give them 3 x's the amount of vaccinations that they received 20-30 years ago.
And disease, not health, of our children is the blame of FAR MORE than just the vaccinations:
How's that food pyramid and lack of exercise working out for our kids?:
In the last 30 years childhood obesity has TRIPLED here in the United States.
Besides the stigmatism and self esteem issues that these children are living with everyday, there are other immediate and long-term health impacts they will have to deal with:
-Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure.
-In a population-based sample of 5- to 17-year-olds, 70% of obese youth had at least one risk factor for cardiovascular disease.
-Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.
-Obese youth are more likely than youth of normal weight to become overweight or obese adults, and therefore more at risk for associated adult health problems, including heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis.
And things just keep getting worse.
The elimination of so many school's physical education and exercise programming have not helped matters. A coalition called Up2Us finished a report showing that schools nationwide have suffered $2 billion in cuts on sports and physical education programs.
According to the report, the cuts have caused a rise in student sick days, overweight and obesity, and violent behavior.
And government has most certainly had their shot at helping us make the most sound choices for the health and wellbeing of ALL of us Americans. A message that should have held utmost importance for the powers that be; A message that should have been embraced and shared amongst all american families alike. Well, the government has taken what should have been such an awesome and pervasive message and decided to let the almighty dollar rule their conscience. The government, in essence, has BLOWN IT...BIG TIME!
Remember, they assumed the responsibilities to their country's health. They, in their own bureaucratic disregard for truth to their public, have caused great pain and suffering amongst all of us.
Now, more than ever, it is crucial that parents need to understand the absolute necessity to take control and put the future of their own health and the health of their children into their own hands.
We as parents have to come to the conclusion that healthy lifestyle habits, including healthy eating and physical activity, WILL lower the risk of our kids becoming overweight, obese and developing disease.
We as a nation can no longer continue to leave any of the responsibilities of our children's health and wellbeing to our governing agencies. If we do, it will be abundantly clear and predictable of how bleak and sick the future will look like for our child population.
As far as right now, here is a heart breaking and sobering fact:
This current generation of children will be the first generation in the history of man that WILL NOT outlive their parents!
But, this DOES NOT have to be!
Moms and dads, you are the role models and the very gate keepers of your child's future.
Stand up for them!
Love them!
Teach them!
Show them!
Be the great role models your children so desperately need.
And give them EVERY SINGLE CHANCE to have great health, wellbeing and success that they are so deserving to enjoy.
That is the reason we decided to have children in the first place, isn't it?
I am here to help you and your children.
I would love to help you discover the truth of what a healthy, fit and wellbeing lifestyle can do for both you and your family.
Thanks & Peace-
Matt
matt@shiftxtr.com or matt@mattjenningsbootcamps.com
Saturday, February 6, 2010
How Many Ways To Wellness?
About 2 weeks ago I received a phone call from a woman who was the HR director for a small pharaceutical company in Cranbury, NJ. The company was looking for someone to give a fitness and nutrition lunch and learn workshop, and somehow my name came highly recommended to fill the spot. Pretty cool I thought; I enjoy speaking with groups who may get something out of my sharing a few ideas on the topics of fitness and sound nutrition. But, during my conversation with this HR director, I began to understand that her idea of wellness and my idea of wellness were profoundly different. She explained to me that the company has a wellness program that gives points to their employees for every "preventative" medical examination that they participate in. So, I responded with "Hmm...points for an exam. What is preventative in the medical examinations?"
And she said with great affirmation in her voice that "The exams... whether for eyes, blood work, chest, etc... are offered to give early detection of possible disease." She sounded completely sold on the company's wellness program. So, I decided to ask a few more questions to make sure that what I was hearing on the other end of the phone was either a possible mutual 'misunderstanding' on the topic, someone's ignorance, or maybe just pure stupidity. Well, my conclusion was that of a combination of her ignorance and stupidity. This person was totally clueless in comprehending what preventative medicine really means: an oxymoronic concept; and, what actual disease prevention is: kick ass nutrition; managing stress; and efficient and effective exercise. This 20 minute conversation confirmed for me that there really is such a skewed interpretation of wellness information out there. And this information, ostensibly bad and dangerous, just keeps getting recycled over and over again, and infecting anyone ignorant enough to listen to it.
Hey, I will just keep doing what I do; spreading what I believe is the truth in how we can all best prevent disease and stay well and strong for the long haul.
Stay well...
Stay strong!
And she said with great affirmation in her voice that "The exams... whether for eyes, blood work, chest, etc... are offered to give early detection of possible disease." She sounded completely sold on the company's wellness program. So, I decided to ask a few more questions to make sure that what I was hearing on the other end of the phone was either a possible mutual 'misunderstanding' on the topic, someone's ignorance, or maybe just pure stupidity. Well, my conclusion was that of a combination of her ignorance and stupidity. This person was totally clueless in comprehending what preventative medicine really means: an oxymoronic concept; and, what actual disease prevention is: kick ass nutrition; managing stress; and efficient and effective exercise. This 20 minute conversation confirmed for me that there really is such a skewed interpretation of wellness information out there. And this information, ostensibly bad and dangerous, just keeps getting recycled over and over again, and infecting anyone ignorant enough to listen to it.
Hey, I will just keep doing what I do; spreading what I believe is the truth in how we can all best prevent disease and stay well and strong for the long haul.
Stay well...
Stay strong!
Sunday, January 31, 2010
14 Day Transformation Plan That WILL Cut The Fat
Saturday, November 21, 2009
CUT THE CRAP (I mean carbs) & SEE what happens
170lbs. 8.5% B.F. Current energy level from 1-5? 3.5
1 Large Grapefruit
3 egg goat cheese, onion and spinach omelet
w/ 3 slices uncured bacon
Large Mesculine Salad with 1 hardboiled egg
And 5 oz grilled chicken breast with raspberry vinaigrette dressing
2 tablespoons fresh ground organic peanut butter (Whole Foods™)
6oz of sliced roaster chicken
1 scoop whey protein powder (PROGRADE® Lean)
mixed in water
Sunday, November 22, 2009
3 egg (cage free-organic) onion and aged goat cheese omelet
w/ 3 slices of Uncured Hardwood Smoked Bacon (Applegate Farms®)
1 Scoop Whey Protein Powder (PROGRADE® Lean)
Mixed in water
A handful of Raw Almonds
2 tablespoons of organic fresh ground peanut butter
Large Tre Colore Salad (Ate @ Diner)
with 8oz chicken breast
and Vinegar and oil dressing
Monday, November 23, 2009
2 egg (cage free-organic) onion omelet
w/ 2 slices of Uncured Hardwood Smoked Bacon (Applegate Farms®)
A handful of Raw Almonds
WORKOUT: 1 scoop of whey protein powder (PROGRADE® Lean)
1 tablespoon of organic peanut butter
4oz Laura’s Lean Patty (Grilled Rare)
Note: You can find a 32oz box(frozen) Laura’s Lean Beef Patties at any Supermarket
6oz Wild Caught Alaskan Salmon
Marinated in a sugar free garlic/herb marinade
Over a large Organic Mesclun/ baby spinach salad
w/ raw sunflower seeds, and dressed with a Caesar dressing
Tuesday, November 24, 2009
3 egg goat cheese/sweet onion omelet
PROGRADE® Lean
Mixed in shaker cup
w/2 ice cubes and 6oz water
2 Tbls. Organic Peanut Butter
PROGRADE® Lean
Mixed in shaker cup
w/2 ice cubes and 6oz water
Handful of Raw almonds
6oz Grass Fed Beef (http://www.simplygrazin.com/contact/
-Available at WHOLE FOODS®)
Over a large Mesclun and baby spinach salad with sliced onion, aged goat cheese, raw sunflower seeds and balsamic vinaigrette olive oil dressing
Wednesday, November 25, 2009
3 egg onion omelet
w/ 2 slices of Uncured Hardwood Smoked Bacon (Applegate Farms®)
PROGRADE® Lean (post-workout)
Mixed in shaker cup
w/2 ice cubes and 6oz water
Mixed Raw Nuts and Seeds throughout day
(Almonds, Pumpkin Seeds, Sunflower Seeds)
Large Grilled chicken salad from diner.
Dressed with balsamic vinaigrette
1 glass of Cabernet Sauvignon
Thursday, November 26, 2009 Thanksgiving Day
Raw Nuts from shell
(Brazilian, Walnuts, Almonds)
3 egg goat cheese omelet
w/ 3 slices nitrate free, low sodium bacon
1 Tbls. Organic Cashew Butter
3oz nitrate free turkey sausage (from TRADER JOE’S)
And a small plate of roasted peppers, olives & fresh shrimp
I filled my plate with Turkey
and small sides of green peas and pan sautéed Brussel sprouts.
Half a glass of Red Zinfandel
Friday, November 27, 2009
Medium Grapefruit
3 egg onion omelet
And 3 slices of Uncured Bacon
Shelled walnuts, almonds, Brazilian nuts
2 Tbls. Organic Almond Butter
My wife and I attended her 25th High School Reunion
I NEVER worry about this slight excursions from my eating
Or meal goals. There was a buffet table of good foods and crap foods.
Make the BEST choices available that are consistent with your
Nutrition goals. My goal is to stay in FAT BURNING MODE (FBM)
As frequent as possible. So, these were the foods that were sound choices for my FBM…
4oz grilled salmon, 4 oz thinly sliced lemon chicken breast
A side of slightly steamed, garlic sautéed string beans
with a combination of Caesar and Spring Mix Salads, with a red wine vinaigrette.
My dinner plate was full and that amount of food was certainly enough.
I chose to not have dessert or ANY alcoholic beverages.
WHY? Because they would simply violate my fat loss goals. Remember, the goal is to become essentially a FAT BURNING MACHINE!
And I got to remain a fat burning machine ALL NOT LONG! And I woke up ready to “KICK ASS”.
Saturday, November 28, 2009
First week on this very low-No carbohydrate diet.
I FEEL AWESOME!
Bodyweight 167
Bodyfat 7.5%
Energy Level… A SOLID 4!
This type of eating really is not a big deal. Just do not get caught up in
Any of the hangups you may have about your food addictions. Because, you really DO NOT have food addictions. It is just that crap food happens to be pretty tasty, and you allowed your self to settle for the convenience of these easy to get “foods”. But, these “foods” never really served you well in the first place, right? And, as you continue with your new way of eating, you will realize that ANY poor food cravings you once had are no longer cravings for you at all! Why is this? Well, when your body receives great nourishment, it continues to only want these foods that provide just that… GREAT NOURISHMENT! That is ALL your body ever wanted from food to begin with. You can believe anything you want, but it is my belief that food is our bodies fundamental source of survival. And really Nothing more, nothing less than that. Try to use this concept when you get an urge to stray and gorge. STAY ON POINT WITH EATING! This is the MOST IMPORTANT AND CRUCIAL IDEA TO REAL SUCCESSFUL AND SUBSTANTIAL WEIGHT/FAT LOSS…PERIOD!
1 whole egg and a lot of egg whites red onion and aged goat cheese omelet with 2 slices of Hormel® uncured bacon.
Note: (We ran out of eggs, so we substituted egg whites. Our eldest son only likes egg whites, so we always have a container of them in the fridge)
Large tablespoon of Organic Peanut Butter
1 rounded scoop PROSOURCE® NytroWhey EXTREME
w/ 4oz water and 2 ice cubes mixed in a shaker bottle
5oz Grass Fed Grilled Beef (rare)
We had dinner at CHARLIE BROWN’S® STEAK HOUSE
First I had 2 plates at their unlimited Farmer's Market Salad Bar
Mixed greens with baby spinach salad, black beans, garbanzo beans, chopped hard boiled eggs, pitted olives, sunflower seeds and dressed with a wine vinegar and olive oil. Salad before a meal is ALWAYS a good idea. Great nutrition before the main course, and it fills you up!
I ordered the 16oz chopped steak (grilled medium rare), no sauce on top, drop the side of fried onions, and I took the baked potato.
For drink…Club soda with lemon.
Finish half of the 16 oz chopped steak and bring the other half home along with the baked potato.
Eat the other 8oz of steak tomorrow (another meal…cool!) and give the baked potato to the dog with her dog food.
Eating out IS easy, and should never be lethal to your ideal eating plan.
Sunday, November 29, 2009
Sundays are best to prepare for the coming week.
Hard or soft boil a couple dozen cage free eggs.
Grill 4 lbs. of chicken breast so you have a lean protein
ready to go for meals. E.g. grilled chicken over salad.
Remember…4oz is considered a serving of protein.
0 carbs, almost all protein at 24 grams per 4oz serving.
Easy math 4lbs. of grilled chicken breast = 16 meals!
Make Life EASY & Get grillin’!!!
3 egg onion omelet
2 Tablespoons Organic Peanut Butter
6oz burger (left over from last night’s dinner)
A handful of Raw Almonds
“BIG ASS SALAD”
Spring Mix (Mesculin Leaf) Salad
w/ raw cauliflower, cherry tomatoes, sliced half avocado, 1 cup cole slaw, ¼ cup TRADER JOE’S® Roasted Flax Seeds and 6 oz Wild Caught Alaskan Salmon (grilled rare), with Ken’s Steak House® LITE Northern Italian w/ Basil & Romano dressing
1 Scoop Whey Protein mixed with 4 oz cold water
Monday, November 30, 2009
2 hard boiled eggs
3 egg omelet
w/2 slices of nitrates/nitrites free turkey bacon
Post-Workout
1 scoop whey protein powder
Mixed in shaker bottle with an ice cube and water
2 Laura’s Lean Beef Patties grilled medium rare (No Bread)
2 handfuls of Raw Pumpkin Seeds, Raw Almonds
And Raw Sunflower Seeds
4oz marinated grilled steak sliced thin
Over slightly sautéed cauliflower, broccoli and Brussels sprouts
1 scoop Whey Protein Powder
Mixed in shaker bottle with an ice cube and water
Tuesday, December 1, 2009
3 egg onion omelet
And a tablespoon of Organic Almond Butter
Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds
‘GET FIT DONE’ Smoothie
10 frozen Strawberries
3 Ice Cubes
6 oz water
1 Scoop Whey Protein Powder
1 Teaspoon Organic Cacao Powder
1 Tablespoon SPECTRUM® NATURALS Organic Coconut Oil
1 Tablespoon Organic Peanut Butter
1 packet Sweet Leaf® Stevia
2 Juice Plus® Garden Blend/2 Juice Plus® Orchard Blend
Blend it…Drink it…POWERFUL STUFF!
Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds
Nature’s Promise Chicken Breast Stir Frye
6oz cubed chicken breast in hot pan with
Ken’s Steak House® Lite
Northern Italian w/ Basil & Romano Dressing
Heat up chicken in pan for 3 minutes before adding
Raw Bok Choy, Broccoli, Onion and Mushroom
Make sure chicken is properly cooked, and vegetables
should be firm or slightly ‘crisp’
Wednesday, December 2, 2009
2 Hard Boiled Eggs
3 egg onion omelet
w/ 1 Nature’s Promise Spiced Apple Chicken Sausage Link
Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds
1 hard boiled egg
w/ 1 Nature’s Promise Spiced Apple Chicken Sausage Link
1 Tablespoon Organic Almond Butter
Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds
Chile Rubbed Baked Chicken Breast (6oz)
With Sautéed cauliflower sprinkled with a little parmesan cheese;
And 10 Asparagus Spears steamed in balsamic vinegar
Thursday, December 3, 2009
3 egg onion omelet
w/ 1 Nature’s Promise Spiced Apple Chicken Sausage Link
Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds
‘GET FIT DONE’ Smoothie
10 frozen Strawberries
3 Ice Cubes
6 oz water
1 cage free egg (raw)
1 Scoop Whey Protein Powder
1 Teaspoon Organic Cacao Powder
1 Tablespoon SPECTRUM® NATURALS Organic Coconut Oil
1 Tablespoon Organic Peanut Butter
1 packet Sweet Leaf® Stevia
2 Juice Plus® Garden Blend/2 Juice Plus® Orchard Blend
Blend it…Drink it…POWERFUL STUFF!
1 scoop Whey Protein Powder (post workout)
Mixed in shaker bottle with an ice cube and water
Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds
Kathy’s Lean Beef Chile
1.2 lbs of Laura’s Lean® Ground Beef
1 small onion sautéed in tbls. olive oil
1 -14.5 oz can of sodium free diced tomatoes
1 -8 oz can of sodium free tomato sauce
1 -16 oz jar of Muir Glen Organic Black Bean and Corn Salsa
1 -15.5 oz can of Nature’s Promise® Organic Black Beans
Spray Pan with PAM® and quickly brown the beef (2 minutes)
Then add all other ingredients till heated up
Serves 4 (you can serve over organic brown rice if you like)
Friday, December 4, 2009
Today I am 7.5% Body Fat and weigh 168 lbs.
My energy level from 1-5 is a solid 5!
3 egg omelet
w/ 2 slices of uncured bacon
‘All Jacked Up’ Smoothie
10 medium size frozen strawberries
3 ice cubes
1 cup water
1 scoop Whey Protein Powder
1 teaspoon CACAO Powder
1 packet STARBUCKS® VIA Ready Brew Italian Roast
1 packet Sweet Leaf® Stevia
2 Juice Plus® Garden Blend/2 Orchard Blend Caps
Blend…Drink…RIPP IT UP!
PROGRADE® CRAVER
3 egg onion omelet (This was dinner at a diner)
And a baked potato (Rarely do I have a baked potato. But, I have the luxury to goof off at times, so I do)
CUT THE CRAP (I mean carbs) & SEE what happens
170lbs. 8.5% B.F. Current energy level from 1-5? 3.5
1 Large Grapefruit
3 egg goat cheese, onion and spinach omelet
w/ 3 slices uncured bacon
Large Mesculine Salad with 1 hardboiled egg
And 5 oz grilled chicken breast with raspberry vinaigrette dressing
2 tablespoons fresh ground organic peanut butter (Whole Foods™)
6oz of sliced roaster chicken
1 scoop whey protein powder (PROGRADE® Lean)
mixed in water
Sunday, November 22, 2009
3 egg (cage free-organic) onion and aged goat cheese omelet
w/ 3 slices of Uncured Hardwood Smoked Bacon (Applegate Farms®)
1 Scoop Whey Protein Powder (PROGRADE® Lean)
Mixed in water
A handful of Raw Almonds
2 tablespoons of organic fresh ground peanut butter
Large Tre Colore Salad (Ate @ Diner)
with 8oz chicken breast
and Vinegar and oil dressing
Monday, November 23, 2009
2 egg (cage free-organic) onion omelet
w/ 2 slices of Uncured Hardwood Smoked Bacon (Applegate Farms®)
A handful of Raw Almonds
WORKOUT: 1 scoop of whey protein powder (PROGRADE® Lean)
1 tablespoon of organic peanut butter
4oz Laura’s Lean Patty (Grilled Rare)
Note: You can find a 32oz box(frozen) Laura’s Lean Beef Patties at any Supermarket
6oz Wild Caught Alaskan Salmon
Marinated in a sugar free garlic/herb marinade
Over a large Organic Mesclun/ baby spinach salad
w/ raw sunflower seeds, and dressed with a Caesar dressing
Tuesday, November 24, 2009
3 egg goat cheese/sweet onion omelet
PROGRADE® Lean
Mixed in shaker cup
w/2 ice cubes and 6oz water
2 Tbls. Organic Peanut Butter
PROGRADE® Lean
Mixed in shaker cup
w/2 ice cubes and 6oz water
Handful of Raw almonds
6oz Grass Fed Beef (http://www.simplygrazin.com/contact/
-Available at WHOLE FOODS®)
Over a large Mesclun and baby spinach salad with sliced onion, aged goat cheese, raw sunflower seeds and balsamic vinaigrette olive oil dressing
Wednesday, November 25, 2009
3 egg onion omelet
w/ 2 slices of Uncured Hardwood Smoked Bacon (Applegate Farms®)
PROGRADE® Lean (post-workout)
Mixed in shaker cup
w/2 ice cubes and 6oz water
Mixed Raw Nuts and Seeds throughout day
(Almonds, Pumpkin Seeds, Sunflower Seeds)
Large Grilled chicken salad from diner.
Dressed with balsamic vinaigrette
1 glass of Cabernet Sauvignon
Thursday, November 26, 2009 Thanksgiving Day
Raw Nuts from shell
(Brazilian, Walnuts, Almonds)
3 egg goat cheese omelet
w/ 3 slices nitrate free, low sodium bacon
1 Tbls. Organic Cashew Butter
3oz nitrate free turkey sausage (from TRADER JOE’S)
And a small plate of roasted peppers, olives & fresh shrimp
I filled my plate with Turkey
and small sides of green peas and pan sautéed Brussel sprouts.
Half a glass of Red Zinfandel
Friday, November 27, 2009
Medium Grapefruit
3 egg onion omelet
And 3 slices of Uncured Bacon
Shelled walnuts, almonds, Brazilian nuts
2 Tbls. Organic Almond Butter
My wife and I attended her 25th High School Reunion
I NEVER worry about this slight excursions from my eating
Or meal goals. There was a buffet table of good foods and crap foods.
Make the BEST choices available that are consistent with your
Nutrition goals. My goal is to stay in FAT BURNING MODE (FBM)
As frequent as possible. So, these were the foods that were sound choices for my FBM…
4oz grilled salmon, 4 oz thinly sliced lemon chicken breast
A side of slightly steamed, garlic sautéed string beans
with a combination of Caesar and Spring Mix Salads, with a red wine vinaigrette.
My dinner plate was full and that amount of food was certainly enough.
I chose to not have dessert or ANY alcoholic beverages.
WHY? Because they would simply violate my fat loss goals. Remember, the goal is to become essentially a FAT BURNING MACHINE!
And I got to remain a fat burning machine ALL NOT LONG! And I woke up ready to “KICK ASS”.
Saturday, November 28, 2009
First week on this very low-No carbohydrate diet.
I FEEL AWESOME!
Bodyweight 167
Bodyfat 7.5%
Energy Level… A SOLID 4!
This type of eating really is not a big deal. Just do not get caught up in
Any of the hangups you may have about your food addictions. Because, you really DO NOT have food addictions. It is just that crap food happens to be pretty tasty, and you allowed your self to settle for the convenience of these easy to get “foods”. But, these “foods” never really served you well in the first place, right? And, as you continue with your new way of eating, you will realize that ANY poor food cravings you once had are no longer cravings for you at all! Why is this? Well, when your body receives great nourishment, it continues to only want these foods that provide just that… GREAT NOURISHMENT! That is ALL your body ever wanted from food to begin with. You can believe anything you want, but it is my belief that food is our bodies fundamental source of survival. And really Nothing more, nothing less than that. Try to use this concept when you get an urge to stray and gorge. STAY ON POINT WITH EATING! This is the MOST IMPORTANT AND CRUCIAL IDEA TO REAL SUCCESSFUL AND SUBSTANTIAL WEIGHT/FAT LOSS…PERIOD!
1 whole egg and a lot of egg whites red onion and aged goat cheese omelet with 2 slices of Hormel® uncured bacon.
Note: (We ran out of eggs, so we substituted egg whites. Our eldest son only likes egg whites, so we always have a container of them in the fridge)
Large tablespoon of Organic Peanut Butter
1 rounded scoop PROSOURCE® NytroWhey EXTREME
w/ 4oz water and 2 ice cubes mixed in a shaker bottle
5oz Grass Fed Grilled Beef (rare)
We had dinner at CHARLIE BROWN’S® STEAK HOUSE
First I had 2 plates at their unlimited Farmer's Market Salad Bar
Mixed greens with baby spinach salad, black beans, garbanzo beans, chopped hard boiled eggs, pitted olives, sunflower seeds and dressed with a wine vinegar and olive oil. Salad before a meal is ALWAYS a good idea. Great nutrition before the main course, and it fills you up!
I ordered the 16oz chopped steak (grilled medium rare), no sauce on top, drop the side of fried onions, and I took the baked potato.
For drink…Club soda with lemon.
Finish half of the 16 oz chopped steak and bring the other half home along with the baked potato.
Eat the other 8oz of steak tomorrow (another meal…cool!) and give the baked potato to the dog with her dog food.
Eating out IS easy, and should never be lethal to your ideal eating plan.
Sunday, November 29, 2009
Sundays are best to prepare for the coming week.
Hard or soft boil a couple dozen cage free eggs.
Grill 4 lbs. of chicken breast so you have a lean protein
ready to go for meals. E.g. grilled chicken over salad.
Remember…4oz is considered a serving of protein.
0 carbs, almost all protein at 24 grams per 4oz serving.
Easy math 4lbs. of grilled chicken breast = 16 meals!
Make Life EASY & Get grillin’!!!
3 egg onion omelet
2 Tablespoons Organic Peanut Butter
6oz burger (left over from last night’s dinner)
A handful of Raw Almonds
“BIG ASS SALAD”
Spring Mix (Mesculin Leaf) Salad
w/ raw cauliflower, cherry tomatoes, sliced half avocado, 1 cup cole slaw, ¼ cup TRADER JOE’S® Roasted Flax Seeds and 6 oz Wild Caught Alaskan Salmon (grilled rare), with Ken’s Steak House® LITE Northern Italian w/ Basil & Romano dressing
1 Scoop Whey Protein mixed with 4 oz cold water
Monday, November 30, 2009
2 hard boiled eggs
3 egg omelet
w/2 slices of nitrates/nitrites free turkey bacon
Post-Workout
1 scoop whey protein powder
Mixed in shaker bottle with an ice cube and water
2 Laura’s Lean Beef Patties grilled medium rare (No Bread)
2 handfuls of Raw Pumpkin Seeds, Raw Almonds
And Raw Sunflower Seeds
4oz marinated grilled steak sliced thin
Over slightly sautéed cauliflower, broccoli and Brussels sprouts
1 scoop Whey Protein Powder
Mixed in shaker bottle with an ice cube and water
Tuesday, December 1, 2009
3 egg onion omelet
And a tablespoon of Organic Almond Butter
Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds
‘GET FIT DONE’ Smoothie
10 frozen Strawberries
3 Ice Cubes
6 oz water
1 Scoop Whey Protein Powder
1 Teaspoon Organic Cacao Powder
1 Tablespoon SPECTRUM® NATURALS Organic Coconut Oil
1 Tablespoon Organic Peanut Butter
1 packet Sweet Leaf® Stevia
2 Juice Plus® Garden Blend/2 Juice Plus® Orchard Blend
Blend it…Drink it…POWERFUL STUFF!
Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds
Nature’s Promise Chicken Breast Stir Frye
6oz cubed chicken breast in hot pan with
Ken’s Steak House® Lite
Northern Italian w/ Basil & Romano Dressing
Heat up chicken in pan for 3 minutes before adding
Raw Bok Choy, Broccoli, Onion and Mushroom
Make sure chicken is properly cooked, and vegetables
should be firm or slightly ‘crisp’
Wednesday, December 2, 2009
2 Hard Boiled Eggs
3 egg onion omelet
w/ 1 Nature’s Promise Spiced Apple Chicken Sausage Link
Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds
1 hard boiled egg
w/ 1 Nature’s Promise Spiced Apple Chicken Sausage Link
1 Tablespoon Organic Almond Butter
Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds
Chile Rubbed Baked Chicken Breast (6oz)
With Sautéed cauliflower sprinkled with a little parmesan cheese;
And 10 Asparagus Spears steamed in balsamic vinegar
Thursday, December 3, 2009
3 egg onion omelet
w/ 1 Nature’s Promise Spiced Apple Chicken Sausage Link
Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds
‘GET FIT DONE’ Smoothie
10 frozen Strawberries
3 Ice Cubes
6 oz water
1 cage free egg (raw)
1 Scoop Whey Protein Powder
1 Teaspoon Organic Cacao Powder
1 Tablespoon SPECTRUM® NATURALS Organic Coconut Oil
1 Tablespoon Organic Peanut Butter
1 packet Sweet Leaf® Stevia
2 Juice Plus® Garden Blend/2 Juice Plus® Orchard Blend
Blend it…Drink it…POWERFUL STUFF!
1 scoop Whey Protein Powder (post workout)
Mixed in shaker bottle with an ice cube and water
Handful of Raw Almonds, Pumpkin Seeds and Sunflower Seeds
Kathy’s Lean Beef Chile
1.2 lbs of Laura’s Lean® Ground Beef
1 small onion sautéed in tbls. olive oil
1 -14.5 oz can of sodium free diced tomatoes
1 -8 oz can of sodium free tomato sauce
1 -16 oz jar of Muir Glen Organic Black Bean and Corn Salsa
1 -15.5 oz can of Nature’s Promise® Organic Black Beans
Spray Pan with PAM® and quickly brown the beef (2 minutes)
Then add all other ingredients till heated up
Serves 4 (you can serve over organic brown rice if you like)
Friday, December 4, 2009
Today I am 7.5% Body Fat and weigh 168 lbs.
My energy level from 1-5 is a solid 5!
3 egg omelet
w/ 2 slices of uncured bacon
‘All Jacked Up’ Smoothie
10 medium size frozen strawberries
3 ice cubes
1 cup water
1 scoop Whey Protein Powder
1 teaspoon CACAO Powder
1 packet STARBUCKS® VIA Ready Brew Italian Roast
1 packet Sweet Leaf® Stevia
2 Juice Plus® Garden Blend/2 Orchard Blend Caps
Blend…Drink…RIPP IT UP!
PROGRADE® CRAVER
3 egg onion omelet (This was dinner at a diner)
And a baked potato (Rarely do I have a baked potato. But, I have the luxury to goof off at times, so I do)
Analogy for Nutrition BEFORE Exercise
This morning I was sitting at a pew during mass. My mind drifted a bit (I tend to do that during mass) and, for some reason I could not help but think about helping others understand the importance of good nutrition and it's absolute role for success in how it relates to training. I do not care if you are a high school or collegiate athlete; a pro athlete with a multi-million dollar contract; or a regular you or I. If we are to assume everything we desire from our fitness lifestyle, we MUST understand that what we put into our bodies will have the GREATEST impact on the success of our exercise program.
Explaining this idea in nutrition terms does not always click so well at times. So, I came up with this analogy:
If you were stranded on a remote and dangerous island, and had nothing but a row boat with a hole in the bottom what would you do?
a. Just stay on the island and hope for rescue before your circumstaces got really bad?
b. Get in the leaking boat and paddle as hard as you can in the hopes of getting to a safe destination before your boat finally sank?
or
c. Be resourceful and find something to plug the hole before you started your safe and successful journey to safety?
Make no mistake...
If you want success from ANY exercise program (MattJenningsBootCamps, etc.), do not take any chances. Make sure you have a sound nutrition game plan in place first. Then, you can EXPECT to arrive at your destination with great success!
Explaining this idea in nutrition terms does not always click so well at times. So, I came up with this analogy:
If you were stranded on a remote and dangerous island, and had nothing but a row boat with a hole in the bottom what would you do?
a. Just stay on the island and hope for rescue before your circumstaces got really bad?
b. Get in the leaking boat and paddle as hard as you can in the hopes of getting to a safe destination before your boat finally sank?
or
c. Be resourceful and find something to plug the hole before you started your safe and successful journey to safety?
Make no mistake...
If you want success from ANY exercise program (MattJenningsBootCamps, etc.), do not take any chances. Make sure you have a sound nutrition game plan in place first. Then, you can EXPECT to arrive at your destination with great success!
Eating Fat is a GOOD Idea...Why?
Shocking Study: Eating Saturated Fat Healthier For You Than Restricting It
by Jimmy Moore
Saturday, 29 December 2007
Dr. Jeff Volek says controlling insulin is vital to blood lipidsA little over two years ago, I shared with you this study on the connection between metabolic syndrome and livin’ la vida low-carb. The researchers were Dr. Jeff Volek from the University of Connecticut and Dr. Richard Feinman from SUNY Downstate Medical Center in Brooklyn, NY and they were absolutely fascinated by the rather obvious intertwining of a natural dietary approach like low-carb improving virtually every single area of metabolic syndrome (a precursor to diabetes, heart disease and stroke), including obesity, high triglycerides, low HDL “good” cholesterol, high blood sugar, hypertension and insulin resistance.Now there is brand new research from these same two researchers with something quite startling regarding a comparison between a low-fat and a low-carb diet as it relates to inflammation and saturated fat in the bloodstream.
Lead researcher Dr. Jeff S. Volek, PhD, RD from the Department of Kinesiology at the University of Connecticut and his team of outstanding researchers (including Dr. Feinman, Dr. Stephen Phinney, and the soon-to-be Dr. Cassandra Forsythe, among others) tested the various components of metabolic syndrome comparing a carbohydrate-restricted diet with a low-fat diet in overweight men and women over a 12-week period. The study participants were split into one of two groups:
VLCKD (very low-carb ketogenic diet)–1504 caloriesFat/Protein/Carbohydrate ratio of 59/28/12
OR
LFD (low-fat diet)–1478 caloriesFat/Protein/Carbohydrate ration of 24/20/56
What did Dr. Volek and his team of researchers find?
Total saturated fatty acids in the blood actually DECREASED in the VLCKD group while the anti-inflammatory markers also “significantly decreased.” Meanwhile, the LFD group, which consumed two-thirds less saturated fat than the VLCKD group, saw an INCREASE in total saturated fat in the bloodstream despite reducing fat intake.
This was totally unexpected as the conventional wisdom regarding saturated fat consumption is that it causes an increase in inflammation which leads to a worsening of the metabolic syndrome conditions and overall health. But that’s not what happened.
“A very low carbohydrate diet resulted in profound alterations in fatty acid composition and reduced inflammation compared to a low fat diet,” the researchers concluded.
This study was published in the November 29, 2007 issue of the scientific journal Lipids.
So what are we to make of this research in light of all we’ve ever been told about saturated fat? Doctors and nutritionists have long told their patients with metabolic syndrome symptoms to eat a low-fat diet and now science like this one is showing the shortsightedness of this unproven recommendation. Livin’ la vida low-carb is making great strides behind-the-scenes because it is an excellent way to reduce triglycerides and other essential health markers related to inflammation.
Dr. Volek says this new study shows how a controlled-carbohydrate nutritional approach is “adding to the evolving picture of improvement in general health beyond simple weight loss in keeping blood glucose and insulin under control.” And he believes this hyperinsulinemia is the root cause behind obesity, diabetes, and a whole host of other preventable diseases that all improve with the use of a low-carb diet.
Interestingly, the Volek study in Lipids is only a small portion of a much larger study currently under peer review. The full study shows even more improvements in blood lipids (cholesterol) with the stunning conclusion that “lowering total and saturated fat only had a small effect on circulating inflammatory markers whereas reducing carbohydrate led to considerably greater reductions in a number of pro-inflammatory” markers. Dr. Volek says this puts the onus of health risks back on the consumption of carbohydrates.
“These data implicate dietary carbohydrate rather than fat as a more significant nutritional factor contributing to inflammatory processes,” he stated.
Meanwhile, Richard Feinman, PhD from the biochemistry department at SUNY Downstate Medical Center says this new research demonstrably shows why carb-restricted diets work so remarkably well.
“The real importance of diets that lower carbohydrate content is that they are grounded in mechanism: carbohydrates stimulate insulin secretion which biases fat metabolism towards storage rather than oxidation,” Dr. Feinman explained. “The inflammation results open a new aspect of the problem. From a practical standpoint, continued demonstrations that carbohydrate restriction is more beneficial than low fat could be good news to those wishing to forestall or manage the diseases associated with metabolic syndrome.”
Most damning against the low-fat diet hypothesis is the fact that although there was a three-fold higher saturated fat consumption by the VLCKD group, it was the LFD group that experienced higher saturated fat in the blood. Counterintuitive? You betcha!
“This clearly shows the limitations of the idea that ‘you are what you eat,’” Dr. Volek explained. “Metabolism plays a big role. You are what your body does with what you eat.”
I like that–YOU ARE WHAT YOUR BODY DOES WITH WHAT YOU EAT! And that’s why I’m livin’ la vida low-carb because I have all the confidence in the world with what my body will do with the low-carb foods I consume. Controlled blood sugar and insulin levels, reduced triglycerides, lower blood pressure, increased HDL “good” cholesterol, and so much more than I could have ever expected from a high-fat, low-carb diet. It’s hard not to appreciate something like this when your life has been so radically changed for the better. Now the research is showing us why.
Dr. Feinman succinctly repeated and summarized what I blogged about in this previous post regarding saturated fat consumption on the low-carb lifestyle in the following statement about this new study.
“I think even if you allow for tremendous error, it says that if carbs are low, saturated fat doesn’t have much effect on the plasma composition,” he remarked.
And that is why I don’t worry about how much saturated fat I consume as long as my carbs are reduced. Now we have the science to back us up!
You can share your appreciation to Dr. Jeff Volek for his fantastic research by e-mailing him at
jeff.volek@uconn.edu
This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
as well as Dr. Richard Feinman at
rfeinman@downstate.edu
This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
.
by Jimmy Moore
Saturday, 29 December 2007
Dr. Jeff Volek says controlling insulin is vital to blood lipidsA little over two years ago, I shared with you this study on the connection between metabolic syndrome and livin’ la vida low-carb. The researchers were Dr. Jeff Volek from the University of Connecticut and Dr. Richard Feinman from SUNY Downstate Medical Center in Brooklyn, NY and they were absolutely fascinated by the rather obvious intertwining of a natural dietary approach like low-carb improving virtually every single area of metabolic syndrome (a precursor to diabetes, heart disease and stroke), including obesity, high triglycerides, low HDL “good” cholesterol, high blood sugar, hypertension and insulin resistance.Now there is brand new research from these same two researchers with something quite startling regarding a comparison between a low-fat and a low-carb diet as it relates to inflammation and saturated fat in the bloodstream.
Lead researcher Dr. Jeff S. Volek, PhD, RD from the Department of Kinesiology at the University of Connecticut and his team of outstanding researchers (including Dr. Feinman, Dr. Stephen Phinney, and the soon-to-be Dr. Cassandra Forsythe, among others) tested the various components of metabolic syndrome comparing a carbohydrate-restricted diet with a low-fat diet in overweight men and women over a 12-week period. The study participants were split into one of two groups:
VLCKD (very low-carb ketogenic diet)–1504 caloriesFat/Protein/Carbohydrate ratio of 59/28/12
OR
LFD (low-fat diet)–1478 caloriesFat/Protein/Carbohydrate ration of 24/20/56
What did Dr. Volek and his team of researchers find?
Total saturated fatty acids in the blood actually DECREASED in the VLCKD group while the anti-inflammatory markers also “significantly decreased.” Meanwhile, the LFD group, which consumed two-thirds less saturated fat than the VLCKD group, saw an INCREASE in total saturated fat in the bloodstream despite reducing fat intake.
This was totally unexpected as the conventional wisdom regarding saturated fat consumption is that it causes an increase in inflammation which leads to a worsening of the metabolic syndrome conditions and overall health. But that’s not what happened.
“A very low carbohydrate diet resulted in profound alterations in fatty acid composition and reduced inflammation compared to a low fat diet,” the researchers concluded.
This study was published in the November 29, 2007 issue of the scientific journal Lipids.
So what are we to make of this research in light of all we’ve ever been told about saturated fat? Doctors and nutritionists have long told their patients with metabolic syndrome symptoms to eat a low-fat diet and now science like this one is showing the shortsightedness of this unproven recommendation. Livin’ la vida low-carb is making great strides behind-the-scenes because it is an excellent way to reduce triglycerides and other essential health markers related to inflammation.
Dr. Volek says this new study shows how a controlled-carbohydrate nutritional approach is “adding to the evolving picture of improvement in general health beyond simple weight loss in keeping blood glucose and insulin under control.” And he believes this hyperinsulinemia is the root cause behind obesity, diabetes, and a whole host of other preventable diseases that all improve with the use of a low-carb diet.
Interestingly, the Volek study in Lipids is only a small portion of a much larger study currently under peer review. The full study shows even more improvements in blood lipids (cholesterol) with the stunning conclusion that “lowering total and saturated fat only had a small effect on circulating inflammatory markers whereas reducing carbohydrate led to considerably greater reductions in a number of pro-inflammatory” markers. Dr. Volek says this puts the onus of health risks back on the consumption of carbohydrates.
“These data implicate dietary carbohydrate rather than fat as a more significant nutritional factor contributing to inflammatory processes,” he stated.
Meanwhile, Richard Feinman, PhD from the biochemistry department at SUNY Downstate Medical Center says this new research demonstrably shows why carb-restricted diets work so remarkably well.
“The real importance of diets that lower carbohydrate content is that they are grounded in mechanism: carbohydrates stimulate insulin secretion which biases fat metabolism towards storage rather than oxidation,” Dr. Feinman explained. “The inflammation results open a new aspect of the problem. From a practical standpoint, continued demonstrations that carbohydrate restriction is more beneficial than low fat could be good news to those wishing to forestall or manage the diseases associated with metabolic syndrome.”
Most damning against the low-fat diet hypothesis is the fact that although there was a three-fold higher saturated fat consumption by the VLCKD group, it was the LFD group that experienced higher saturated fat in the blood. Counterintuitive? You betcha!
“This clearly shows the limitations of the idea that ‘you are what you eat,’” Dr. Volek explained. “Metabolism plays a big role. You are what your body does with what you eat.”
I like that–YOU ARE WHAT YOUR BODY DOES WITH WHAT YOU EAT! And that’s why I’m livin’ la vida low-carb because I have all the confidence in the world with what my body will do with the low-carb foods I consume. Controlled blood sugar and insulin levels, reduced triglycerides, lower blood pressure, increased HDL “good” cholesterol, and so much more than I could have ever expected from a high-fat, low-carb diet. It’s hard not to appreciate something like this when your life has been so radically changed for the better. Now the research is showing us why.
Dr. Feinman succinctly repeated and summarized what I blogged about in this previous post regarding saturated fat consumption on the low-carb lifestyle in the following statement about this new study.
“I think even if you allow for tremendous error, it says that if carbs are low, saturated fat doesn’t have much effect on the plasma composition,” he remarked.
And that is why I don’t worry about how much saturated fat I consume as long as my carbs are reduced. Now we have the science to back us up!
You can share your appreciation to Dr. Jeff Volek for his fantastic research by e-mailing him at
jeff.volek@uconn.edu
This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
as well as Dr. Richard Feinman at
rfeinman@downstate.edu
This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
.
Saturday, January 30, 2010
RESULTS HAPPEN...WHEN?...
Michael Boyle (a world renowned S&C coach and mentor) sent me this article during the holidays. I enjoyed it and asked him if I could put it on my blog and share it with all of you. Thankfully, Coach Mike obliged…
Please, enjoy this article…it’s a good one
Training Is Like Farming
Michael Boyle
I think I remember Stephen Covey in his book Seven Habits of Highly Effective People making reference to what I believe he called "the law of the farm." The reference was meant to show that most of the truly good things in life take time and can't be forced. Covey described the process of farming and alluded to how it requires patience and diligence to grow crops properly. In addition, farming requires belief in the system. The farmer must believe that all the hard work will yield an eventual long-term result.
As a strength and conditioning coach and sometime personal trainer, the concept has always stuck with me. The process of beginning an exercise program is much like farming or like planting a lawn. There are no immediate results from exercise and there are no immediate results from farming. First, the seeds must be planted. Then fertilizer (nutrition) and water must be applied consistently. Much like fertilizer in farming, too much food can be a detriment to the exerciser. Only the correct amounts cause proper growth. Overfeeding can cause problems, as can underfeeding. As I sit on my farm and wait for my lawn to sprout, I feel many of the same frustrations of the new exerciser. When will I see results? How come nothing is happening? All this work and -- nothing.
The key is to not quit. Have faith in the process. Continue to add water and wait. Farming and exercising are eerily similar. Continue to exercise and eat well and suddenly a friend or co-worker will say, "Have you lost weight"? Your reaction might be, "It's about time someone noticed." Much like the first blades of grass poking through the ground, you begin to see success. You begin to experience positive feedback, clothes begin to fit differently.
When my friends or clients talk to me about their frustration with their initial lack of progress in an exercise program, I always bring up the farm analogy. We live in a world obsessed with quick fixes and instant results. This is why the farm analogy can be both informative and comforting.
An exercise program must be approached over a period of weeks and months, not days. The reality is that there is no quick fix, no easy way, no magic weight loss plan, no secret cellulite formula. There is only the law of the farm. You will reap what you sow. In reality, you will reap what you sow and care for. If you are consistent and diligent with both diet and exercise, you will eventually see results. However, remember much like fertilizer and water, diet and exercise go together. Try to grow crops or a lawn without water. No amount of effort will overcome the lack of vital nutrients.
The law of the farm.
Plant the seeds.
Feed and water properly.
Wait for results; they will happen, not in days, but in weeks and months.
Please, enjoy this article…it’s a good one
Training Is Like Farming
Michael Boyle
I think I remember Stephen Covey in his book Seven Habits of Highly Effective People making reference to what I believe he called "the law of the farm." The reference was meant to show that most of the truly good things in life take time and can't be forced. Covey described the process of farming and alluded to how it requires patience and diligence to grow crops properly. In addition, farming requires belief in the system. The farmer must believe that all the hard work will yield an eventual long-term result.
As a strength and conditioning coach and sometime personal trainer, the concept has always stuck with me. The process of beginning an exercise program is much like farming or like planting a lawn. There are no immediate results from exercise and there are no immediate results from farming. First, the seeds must be planted. Then fertilizer (nutrition) and water must be applied consistently. Much like fertilizer in farming, too much food can be a detriment to the exerciser. Only the correct amounts cause proper growth. Overfeeding can cause problems, as can underfeeding. As I sit on my farm and wait for my lawn to sprout, I feel many of the same frustrations of the new exerciser. When will I see results? How come nothing is happening? All this work and -- nothing.
The key is to not quit. Have faith in the process. Continue to add water and wait. Farming and exercising are eerily similar. Continue to exercise and eat well and suddenly a friend or co-worker will say, "Have you lost weight"? Your reaction might be, "It's about time someone noticed." Much like the first blades of grass poking through the ground, you begin to see success. You begin to experience positive feedback, clothes begin to fit differently.
When my friends or clients talk to me about their frustration with their initial lack of progress in an exercise program, I always bring up the farm analogy. We live in a world obsessed with quick fixes and instant results. This is why the farm analogy can be both informative and comforting.
An exercise program must be approached over a period of weeks and months, not days. The reality is that there is no quick fix, no easy way, no magic weight loss plan, no secret cellulite formula. There is only the law of the farm. You will reap what you sow. In reality, you will reap what you sow and care for. If you are consistent and diligent with both diet and exercise, you will eventually see results. However, remember much like fertilizer and water, diet and exercise go together. Try to grow crops or a lawn without water. No amount of effort will overcome the lack of vital nutrients.
The law of the farm.
Plant the seeds.
Feed and water properly.
Wait for results; they will happen, not in days, but in weeks and months.
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