Welcome to my crystal ball.   What will 2010 hold in the health and fitness realm..?  Here is what I think.  Take it with a grain of salt. 

1. More infomercials with hot models selling gadgets which don’t work.  In all fairness (cause I’ll be there one day too…) there are a few good products out there, but the majority of them are just plain bad.  The reality is that it really doesn’t matter what the product is…. if it just sits under the bed with the dust bunnies it’s not doing anyone any good.  So if you have a product you bought in a late night shopping frenzy.  Get it out and USE IT.  If you don’t know how to use it properly ask an expert… like me.  I’ll help you out with it.
2. Healthcare is going to continue to increase in cost and complexity.  That’s another easy one… unfortunately as a nation with 67% of its population overweight it’s no wonder we have a crisis on our hands.  As more people are forced to pay a higher percentage of their own health care costs I think it will finally start to sink in that it’s far CHEAPER and EASIER to stay healthy then to be sick and that many common (and costly) diseases are 100% preventable and reversible with proper nutrition and exercise.
3. More food companies will start making healthier options.  We’ve already seen the breakfast cereal companies reduce the amount of sugar in their cereals… yay!!  What’s next … a fat-free Big Mac?
4. More government funding for fitness.  I think we will see the government step up and promote wellness programs.  Let’s concentrate on PREVENTION… not only is it better on your body, it’s cheaper too!  The IRS will also allow individuals to pay for personal training with their Healthcare Savings Account.  We have the tools to make this happen for you now so ask me how!

So there are my 4 predictions for 2010, what do you think will happen in the health and fitness world this coming year?  Post a comment below.

Be sure to sign up for my DETOX program for just $47 for the first 10 people until January 7, just send me an email to tom(at)body3fit.com

Ok, so maybe that subject line was a little over dramatic… but in all
seriousness the next week is going to be a little rough for most people… food
and exercise wise.

Christmas and New Years together are always really good excuses to over do it.
Unfortunately most of us don’t limit the indulgences to just those two days.  It
spills over to the next day, and the next.  Then before you know it the scale
moving a little too fast in the wrong direction.

So here are a few tips to help you get through the next couple of weeks without
adding excess poundage.

#1 – Eat a healthy snack BEFORE going to holiday parties.  This way you won’t be
starving at the party and less likely to graze the buffet.

#2 – Situate yourself AWAY From the buffet table.  It’s harder to graze the
tasty treats when you have to walk across the room to get it.

#3 – Take a small portion of everything as a taste.. don’t overload your plate..
remember portion control and eat s-l-o-w-l-y.

#4 – Take a long walk after dinner.

#5 – MODERATION

I hope you have a great holiday!

To your success,

Tom

P.S. Our rockin’ boot camps start back up on Jan 4 and 5th.  Log on to
http://www.Body3Fit.com/bayou_bootcamp to register now to reserve your spot or
give us a call at 281-667-3648 x2 and we’ll get you going.

P.S.S.  If you would like to participate in an exercise demo at the Bridal
Extravaganza on Saturday Jan 9. please let me know.  We’re looking for 6 people
to be up on stage, plus you’ll get a free boot camp for the month of January for
participating.

Late last week I realized I didn’t create a blog post, and I feel really bad about that.  Partly because it has been my goal to pass on useful health and fitness information to you on a weekly basis, and also because I know
some people really look forward to receiving my information.

This little blip got me thinking of how it also ties into fitness.  Pretty simple… I had a bump in the road and didn’t do what I needed to do to reach my goal.  I could make up all sorts of excuses, like I was sick, or we’re in the
middle of a year-end review, or that we’re switching computer systems, but those are just excuses…they are all realities, but I could have found a little bit of time (like I’m doing right now) to write this email.

Exercise goals work the same way.  You can either accomplish the goal or make excuses why you didn’t.  But at the end of the day there are only two options… you did it or you didn’t.

If it’s important to you, you will reach your goal on a daily basis.  If it’s not, you’ll make excuses.

So in short, sorry for my failure last week in not reaching my goal.  We are making some changes which will be very beneficial to you in the next year as you strive to reach your own goals.

Stay strong,

Tom

P.S. If you haven’t registered for my free Nutrition Primer on Saturday please do so now by clicking on the link below: https://tms.ezfacility.com/APP/OnlineRegistrations/Register.aspx?CompanyID=682&GroupID=29111 or copy and paste into your web browser

P.S.S I just put together 6 great reports you might find very interesting and informational.  Go download them at http://lovesbody3fitness.com

One major eating holiday has just passed and I can’t take all the excuses I’ve heard since Thanksgiving.  Things like “I had family in town” or “I was traveling” or “It was a buffet of great food”… blah blah blah

Of course there were a few bright spots.  We had 22 people doing our Turkey Day Boot Camp at 8AM on Thursday (checkout the pics and video on our Facebook Fan Page)

We also had a few clients who were able to moderate their eating and still enjoy the festivities.  Primarily due to their planning process.

If you’ve been reading my previous blog posts you know I don’t like excuses much.  I used to be full of excuses, until one day I woke up and realized that if I didn’t make a positive change in my life I would certainly
die an early death.  See this Houston Personal Trainer transformation

It’s not easy to make a change if you don’t know where to start.

So here’s my present to all who want to take it.  How about a f.r.e.e. Nutrition Primer Seminar?  It will certainly help you through Christmas and New Years.

I’m doing this for a couple of reasons.
 1) To help anyone who wants the help plan for success over the holidays,
 2) To help the Houston Food Bank (you’ll need to bring a bag of non-
 perishables), and
 3) Introduce the many services Body3 has to offer to help people get fit
 and stay fit.

So, if you struggled over Thanksgiving and felt sluggish and bloated the next day, then you have to come on Saturday, December 19 at 1PM, and I’ll teach you tricks and techniques to help you
 1) plan your eating,
 2) cook some healthy recipes, and
 3) and do some exercise over the holidays.

Sign up for this FREE Nutrition Primer Here

The first 10 people will receive a kitchen scale.

So sign up now:  http://tinyurl.com/y9yfzlr

I want to see at least 20 people on Saturday, December 19 at 1PM

P.S.  My special Nutritional Detox Program is doing wonders for the people who
have taken advantage of it.  Even with the Thanksgiving feast in Napa, I was
able to maintain my 8 pound weight loss.  Only 6 more spots left before the
price goes up.
http://www.quickfatlossexpert/detox.html

P.S.S.  Want to experience Boot Camp?  Call now to get in on our latest class
281-667-3648 x2  http://www.body3fit.com/bayou_bootcamp

Weighed in at 174# no change from yesterday.  That’s actually very normal to see the weight loss slow down at this point.  All of the excess water which was being retained by eating dairy, gluten, and salty foods is now in balance.

When doing a detox it is important to remember this is NOT an everyday nutrition plan.  It is super clean eating and meant to rid your body of unwanted toxins which have built up over time.  It is very unlikely you would lose a lot of body fat. 

Today my energy is really high, I’ve gotten over all the caffeine effects and feel very good.

The best time to do a detox would be after a large indulgence… like Thanksgiving, and when you want to kick-start your nutrition program.  After the 14 day detox program you would migrate to an everyday clean eating program which I would provide to you, which would be more in line with your caloric needs.

If you’re interested in finding out what your caloric needs are just fill out the consult request form and I’d be happy to provide that to you free of charge while we meet to discuss my nutrition programs.

http://www.quickfatlossexpert.com/detox.html

Happy eating!

Here are some free recipes to get you through next week.   Don’t forget you can always do our Turkey Day Workout at Memorial Park benefiting the Houston Food Bank.  You have to pre-register at http://www.body3fit.com/turkey for all the information.

The Turkey:

            Rinse the turkey in cold running water, letting excess run into the sink
Rub the turkey in a small amount of olive oil and your favorite seasonings-(thyme, parsley and sage)

 Gravy:
Ingredients:
            Giblets from turkey
            One medium sized onion
            One carrot
            Bay Leaves
            Peppercorns
            Celery greens
            Pan-drippings from roasted turkey
            1 Tbsp of cornstarch or arrowroot powder
            ¼ cup of water

Preparation:
Place the giblets in a sauce pan and over them in water. Add: onion, carrot, a few bay leaves, peppercorns and celery greens. Simmer for about three hours, removing the foam as you go.  While, the broth is simmering take ¼ cup of cold water and mix in a small bowl with 1 Tbsp of cornstarch/arrowroot powder.  Then slowly mix into the simmering broth and allow it to thicken. After about three hours of simmering, strain it through a fine mesh sieve. Cover and set aside until ready to use.

After the turkey has been roasted, pour the drippings into a gravy separator to separate the fat or set in the refrigerator and let the fat harden.  Combine the giblet base stock with the turkey drippings.

Apple and Brown Rice Stuffing:

Ingredients:
            1 ½ cups brown rice, uncooked
            2 cups natural apple juice
            1 ½ cups water
            2 tsp olive oil
            1 crisp harvest apple, cored and diced
            ½ cup onion, diced
            ½ cup brussel sprouts, finely chopped
            4 cloves garlic, pressed through a garlic press
            1 carrot, peeled and finely chopped
            1 cup celery, diced
            1/3 cup oat bran
            ½ cup dried cranberries
            1/3 cup slivered raw almonds
            ½ tsp poultry seasoning
            ¼ tsp thyme
            Freshly ground pepper

Preparation:
Prepare rice according to instructions on packaging, using the apple juice and water for the cooking liquid.

In a large skillet heat the olive oil over medium heat.  Then add in the onions, garlic, brussel sprouts, carrot, celery and apple.  Cook until crisp. When the fruit and vegetables are crisp add in the cooked rice, bran, cranberries, almonds, poultry seasoning, pepper and time.  Mix well and remove from heat.

Mashed potatoes:

Instead of using the tradition white potatoes, and lots of butter and cream switch to a healthier alternative: sweet potatoes.

Ingredients:
            2 lbs sweet potatoes, scrubbed, peeled and cut into chunks
            2 medium parsnips, peeled and cut into chunks
            ¾ tsp sea salt
            ¼ cup low-sodium/fat free chicken or vegetable stock
            1 Tbsp pumpkin oil
            1/8 tsp ground nutmeg
            1/8 tsp ground cinnamon
            White pepper
 
Preparations:
In a medium sauce pan, place the sweet potatoes and parsnips and cover with water.  Bring to a boil over high heat.  Once it’s reached a boil, reduce the heat and continue to simmer for 15 to 20 minutes until vegetables are tender.  Remove from heat. Drain vegetables, reserving the cooking liquid.

Place vegetables into a mixing bowl with stock, pumpkin oil, sea salt, nutmeg, cinnamon and white pepper.  Mash the vegetable and seasonings into desired texture; adding reserved cooking liquid if too stiff. 

Cranberry Sauce:

Ingredients:
            4 cups fresh cranberries, rinsed and picked over
            1 hard tart apple, peeled, cored and cut into chunks
            1 cup orange juice
            1 cup water
            ¼ cup organic honey
            Rind of one orange, pith removed, minced

Preparations:
In a medium sauce pan place cranberries, apple, orange juice and water.  Cook berries over high heat until they burst. Once this happens, reduce heat to low and add honey and orange peel.  Continue to cook for another 15 minutes. 

 Remove from heat and let cool.  Place the cranberry sauce into a bowl and cover.  Refrigerate until ready to use.

Are you ready for the big Turkey Day feast next week?  Our Holiday Survival Program survivors are definitely ready with strategies, exercises and this week recipes to take them through the Thanksgiving holiday with the confidence of
knowing that they are in control.

Are you in control of your health and fitness?  If not, why?  Especially at this time of the year, we get together with family and friends which should remind us how precious our lives are and if we don’t take care of ourselves how are we
supposed to take care of those we love?

It’s not too late to get your copy of our Holiday Survival Program.
http://www.Body3Fit.com/holiday

We also have some gifts for you which won’t cost you a penny!  And will help you get ready for the big feast.

First of all, we’re having a Turkey Day Workout at Memorial Park benefiting the Houston Food Bank.  All you have to do is pre-register at http://www.Body3Fit.com/turkey and bring a frozen turkey to us today or bring some canned goods on Turkey Day.  You will torch some serious calories so you can indulge a little more later that day.

So go ahead and register today at http://www.Body3Fit.com/turkey you’ll be helping those in need and yourself!

Second, I’m posting some healthy Thanksgiving Day recipes right here on the blog, so be sure to check those out.

Have a great Thanksgiving!  As always if you have questions or comments go ahead
and post them on the blog, I love hearing your opinions.

Stay strong,

Tom

P.S.  Don’t forget.. you can get in on the Holiday Survival Program private
coaching.  Just send me an email or call at 281-667-3648 and we’ll get you
scheduled to survive the holidays.  http://www.Body3Fit.com/holiday

P.S.S. If you want a great workout on Turkey Day, then come to Memorial Park for
our Turkey Day Boot Camp http://www.Body3Fit.com/turkey

Day 4 on Nutrition Detox Program, designed by Registered Diatitians to detox and cleanse your body in just 14 days.

11/19 I weighed in at 173 lbs (9 pounds total pounds lost in 4 days)

So the weight loss is starting to slow, which is very typically.  The first weight loss is typically excess water and toxins exiting the body.  It is also important to let you know that this is not “typical” weight loss and not something which should or can be maintained for the long term.

A detox nutrition plan, like the one I’m doing and have available to all, is meant to clean out your system, like pressing the reset button.  If you go back to eating the same way you did before the detox you’ll gain all the weight back and then some.  However, if you are looking to reset your body and start fresh, this is the perfect program for you.  Then you can continue with a sensible and clean nutritrion program designed by registered dietitians which I have available along with coaching and support.

Everyone is a little different but for me the first 3 days were the hardest, now that I’m in the 4th day of the program it is much easier.  And since I’m eating real food (I just had an apple with almond butter) it doesn’t seem impossible to continue for the length of time.

If you’re interested in learning more about the program give me a call or schedule a free consultation at http://www.quickfatlossexpert.com/detox.html

Weight Today 11/18 = 173.5 (8.5 pounds lost since Monday)

Again, mostly water and intestinal weight, but still I feel tighter, less bloated etc.

I have been promoting a gluten-free existence and after being on this program for just 3 days, I am a firm believer that many people, myself included are sensitive to gluten.  Gluten is the protein which is most often found in wheat products.  That’s a lot of stuff, from pasta to bread to some oats.  But if you can eliminate the most obvious sources of gluten (wheat products) then you will be much better off… in my humble opinion.

I’ve been doing my workouts at the same time, and while I’m not getting the same amount of starches I”m used to I’m still able to complete my workouts…albeit a little tired after it.

If you’re interested in learning more about the detox program and to start your own nutrition program supervised by a registered dietitian, then give me a call or fill out a consult form at http://www.quickfatlossexpert.com/detox.html