Archive for nutrition
Save $15 On Prograde Protein Today
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I get a lot of questions about supplements and protein and what kind to take. Well there’s a lot of junk out there so be careful what you take. If it’s really cheap, it’s really cheap for a reason. I want to use high quality stuff because my health is at stake. So honestly I only use Prograde products. They are high quality and have very strict manufacturing standards. And right now, you can save $15 on any Prograde Protein purchases to celebrate President’s Day but you only have a few hours left.
Sure, it ends TONIGHT at 11:59pm EST, but you need to order NOW before you get busy and forget to do it.
And Jayson Hunter has delivered yet again with his best recipe of the week. He’s saved the best for last with his incredible Vanilla Cinnamon Pudding!
The recipe and the coupon code to save $15 is all right here: http://bodybybuck.getprograde.com/protein-recipe-3.html
The Dark Side of Super Bowl Sunday
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Whether or not you’re a football fan there is a very good chance you’ll be heading to a Super Bowl party this Sunday. And as you are fully aware, these parties can be VERY hazardous to your waistline (pictured above). But hey, it’s not hard to keep the pounds from packing on while watching (or ignoring) the Colts vs. the Saints.
Here are four Super Simple tips to keep you slim this Sunday:
1) Do some squats and pushups or take a 15 minute walk during halftime to stimulate your metabolism and improve digestion
2) Limit alcohol consumption. Not only are these “empty calories”, but they also cause you to make poor food choices. And if you’re hungover on Monday, well, you’ll make poor food choices the day after the game, too!
3) Eat a healthy meal before the party so you don’t show up starving and then make smart choices. Try to fill up on the protein, veggies, fruit and plenty of water.
4) Sure, you can enjoy some of your favorite “guilty pleasures” but you MUST avoid hanging around the snack table nibbling on everything in site.
See, it’s not so hard! Enjoy the big game.
BONUS TIP: Oftentimes when we feel hungry it is our body craving the proper nutrients it needs to be fueled with. That’s a great reason to take a Whole Foods based multi-vitamin like Prograde Nutrition’s VGF 25+for Women or Men. Yes, I’m a Prograde partner and I really believe in the VGF 25+ and use it.
The Eat Less / Move More Principle
Posted by: | CommentsYou say you’ve tried everything, right? Well weight loss isn’t near as complicated as people make it. To break it down in it’s simplest form is: If you burn more calories than you are taking in, you will lose weight. It’s been proven thousands and thousands of time. If you eat less (than you are now) and move more (exercise more than you are now), your body will lose weight. It’s IMPOSSIBLE to burn more calories than you are consuming and gain weight. IMPOSSIBLE!
Here’s a classic funny video that displays this principle pretty clearly.
The problem with this method is your body changes as you try to change it so you have to change your approach to be a step ahead. So how fast you lose weight, how your body actually changes/whether you become lean or not, how you feel as far as energy, whether you’re improving your overall fitness level and function in life, etc. are all dependent on more specific factors.
The main 2 factors are the type of exercise plan and nutrition plan you are on. This is where it gets more complicated and really becomes a science if you want to maximize the results you’re going to get because using the same method of attack will work for a little while but your body will catch up eventually. e.g. The amount of calories your body burns when you do a certain exercise lessens over time. So keep the Eat Less/Move More principle in mind but remember you need to change to keep your body changing.
It can be overwhelming/frustrating trying to figure all this out so one great solution is Bootcamp and we’re offering a trial right now for $1.
Prograde 10.10% New Years Day ONLY Sale
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Happy New Year’s Day! And to celebrate 2010, Prograde is allowing you to save 10.10% off all your favorite Prograde products with a 10 hour sale!
It starts TODAY at Noon EST and runs until just 10:00pm EST.
All the details are right here at http://bodybybuck.getprograde.com/specials.html.
Seriously, it only lasts for 10 hours so get your order in NOW.
Happy New Year!
Holiday Calorie Control Tip #2
Posted by: | CommentsPreviously we talked about how crucial it is for you to have a PLAN to control your calorie intake during the holidays. Today’s tip is even more simple and expands on the premise.
Plan on staying AWAY from the booze.
Look, a drink or two isn’t necessarily going to be the end of the world. But when two turns to three and then four to five (or like the picture below)…I’m not getting on my soap box here. I’m just telling you something you already know:
Booze leads to bad decisions (in more ways than one). And in this case, we’re talking about BAD eating decisions.
When alcohol enters the equation even the best laid plans crumble. The extra calories from the cocktails is one thing which are extra calories that you probably don’t need. That’s why I always tell clients to try to eliminate most liquid calories from their diet. But really it’s the extra calories you chew that start to add up:
One piece of cake turns to two…
A handful of chips turns into a a bag…
The dip sitting in front of you mysteriously vanishes…into your belly…
You get the picture. 
Now you’ve turned your body into a FAT STORAGE FACILITY by consuming a SURPLUS of useless calories. Have fun and enjoy yourself but just be conscious of what alcohol does to your decision making and all the extra calories you’re taking in.
The Body By Buck Newsletter…
Posted by: | CommentsThe Body By Buck Newsletter is in full swing. Our new bi-monthly newsletter is packed with health and fitness tips, strategies and ideas that you can use to live a better life as well as the latest Body By Buck news. And best of all, it’s FREE. Issue #2 included an article on the 5 biggest fitness mistakes and some other great practical info.
So if you want awesome info like this delivered automatically to your email two times a month, then Sign Up Now (top right of this page)! If you don’t then you’re missing out because Issue #3 comes out tomorrow, December 15th and there will be a lot more great content coming your way. Here’s a quick preview…
Holiday Calorie Control Tip #1
Posted by: | CommentsI know you know this. You know you know this. Fail to plan, plan to fail.
You can’t just HOPE you’re going to behave yourself at holiday parties. You can’t just do the same old things you’ve been doing. You can’t just miss breakfast, have a light lunch and then go to a party filled with temptation and not go a little insane on the cheese platter and dessert tray
Danger zone here. Be very careful!
- You have to plan your meals.
- You have to plan your workouts.
- You have to set your goals in stone.
You don’t want to be the person that comes out of the holidays 5 to 10 pounds heavier, do you?
If you don’t plan your strategy from preventing it, well, you can PLAN on getting some new clothes that fit your new size. This is far from doom and gloom. You can still enjoy your favorite foods at parties. You can still have a great time. But what you CAN’T do is just free-for-all it and stuff your face with everything put in front of you. You know that.
Tell you what: Plan on taking a nice 30 minutes this weekend and do some solid thinking about what your plan will be. You could even do it on a nice long walk. And when you get back home, put it on paper and commit to it. And think about how great you’ll feel about yourself when January comes after you’ve followed your plan. Oh, and be sure to reward yourself to by doing something special for yourself.
PS – Also don’t forget about the Prograde Holiday Blow Out which ends Fri., December 11th at 11:59pm EST. Everything you need to save 15% is right here: http://bodybybuck.getprograde.com/specials.html.
How Do You Stay Motivated? (Part 2)
Posted by: | CommentsGo back and read Part 1 to this post here. 5 tips on how to make a life-long commitment to being healthy and staying fit.
Here are tips 3-5…
3. Get around the right people
You need people/friends around you who will encourage you in the process, it’s hard to do alone. Get a gym partner who is motivated and has goals. Find someone who will do home workouts and hold you accountable in your diet. If the only people you spend time with are unmotivated, and roll their eyes when you order a salad instead of a cheeseburger, you are going to have to intentionally get some people around you who can help you and encourage you. I’m not saying to ditch your friends that don’t exercise, but make sure you do get around a few people who can share a common goal with you.
4. Routine!
You will most likely be successful when you create a regular exercise routine for yourself, as well as plan your meals ahead of time. Maybe that’s joining us at Bootcamp early in the morning, going to the gym the same time/days of the week, or working out at home before/after work. Get into a routine and stick with it. Read more about planning your nutrition here.
5. The Right Mindset
You’ve got to have the right mindset, if you don’t believe you can do it and don’t think like a healthy, lean person, then you will never be one. You can debate methods of fat loss/workouts all day, but if you don’t have the mindset of the person you want to be, then you’ll never change. Real, long term change comes from within. Make the decision today to become that person, and then get after it!
Water And Weight Loss
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I cannot stress enough how important it is to drink water, especially when you are trying to lose weight. Most people are not consuming enough water each day to meet their needs and it will be an obstacle for them as they try to reach their goals.
Some of the reasons why drinking water is important in your daily life:
- It helps regulate your appetite-drink a glass of water before each meal, and it will help you feel full faster, thus helping you reduce how many calories you consume.
- Helps increase metabolism-the process of burning calories requires enough water in order to function efficiently; dehydration slows down the fat-burning process.
- Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.
- Boosts Energy Levels-dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.
- Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.
- A healthy diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
How much water should you drink everyday to lose weight? In order to lose weight, every day you should consume between 0.5 and 0.64 ounces of water per pound of lean body weight. So a 200 lb. person should drink somewhere between 100-128 ounces of EACH DAY.
If you’re serious about becoming leaner and healthier, drinking water is an absolute must. You cannot get the results you want without an adequate amount of water!
How To Plan Fat Burning Meals
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Having a hard time planning a days worth of good eating? Here is a list of some of the best protein, carb and fat choices you can make. It is important that you have something from all 3 nutrients in each of your meals or you will not feel satisfied or be giving your body all the nutrients needed to burn body fat! This is not a comprehensive list by any means, but a good place to start. Hope this helps as you work on making a plan to get lean. Remember, you need both a great diet AND exercise to reach your goals!
PROTEINS
1. Chicken Breast
2. Ground Turkey
3. Eggs
4. Protein Powder
5. Cottage Cheese
CARBS
(Fibrous)
1. Broccoli
2. Spinach
3. Peppers
4. Stir Fry Veggies
5. Tomatoes
Zucchini
(Starchy)
1. Oatmeal
2. Sweet Potatoes
3. Whole Wheat Tortillas/Pita
4. Black Beans
5. Brown Rice
FATS
1. Extra Virgin Olive Oil
2. Almonds
3. Walnuts
4. Flax Seed
5. Avocado
Some examples are:
*2 egg whites with 1 whole egg, spinach and peppers
*Chicken breast with stir fry veggies and walnuts (cooked in olive oil)
Now get to the grocery store and start planning your way to a healthier life style!
