5 Nutrition facts you shouldn’t believe.

5 Nutrition facts you shouldn’t believe...

You probably have something you do often every week right? Maybe it’s something on your job, or something with your kids – for me it’s fitness and doing nutrition consultations.

All our members/clients have unlimited access to me, so on average I’ll do a dozen or more consultations with clients where we dial in their eating habits.

During these consultations I see a LOT of recurring issues come up
And I guess ‘issues’ is not the right word. ‘Misunderstandings’ is better.

‘Misunderstandings’ regarding proper nutrition, the RIGHT way to workout, corrective exercises, big butts, skinny girls, and other stuff.

For instance, 9 out of 10 still believe:
1.     You can skip breakfast and get away with it
2.     Angelina Jolie looks good
3.     It’s normal to feel tired before a workout
4.     Shop Rite is just as good as Trader Joes
5.     Fish Oil gives you bad breath

Let me decipher these silly & untrue facts:
Wrong #1 - You can skip breakfast and get away with it Breakfast is the most important meal of the day. It’s your opportunity to tell your body:
“Hey body, I have plenty access to food out here, so no need to store fat for me!”.

Skip breakfast at your own risk.

If you ask me, skip breakfast and you’ll soon turn into a skinny girl with no butt that’s hungry & moody all the time.

If I had a penny for every time I hear someone say “I wish I had a butt like ….”.. then I could get a Redbox movie.  Yes, they only cost $1, but that’s a lot of pennies!

If you want legs like “…..” and the “…….” butt, eat breakfast.

Wrong #2 – Angelina Jolie looks good
If you were to see Angelina Jolie in person you’d be shocked how skinny she is.

I know, I used to date her.



:)
Just kidding, I did send her an email once but she never got back to me.

We, the people, should pay zero attention to MOST of the red carpet bodies and Hollywood diets.

Almost all figures you see on covers of magazines are photoshopped, and just in general I am a huge believe in ONLY comparing yourself one person….. to yourself.

There will always be somebody out there who looks better or worse than you.

Always! Always! Always!

Be happy with what you have, and if you feel there’s room for improvement, then go get that improvement through balanced nutrition and intense workouts.

Whatever you do, don’t compare yourself to anyone – you’re way too good for that.

Wrong #3 - It’s normal to feel tired before a workout.
If you feel sluggish before a workout, it is totally OK to take a preworkout energy drink. As long as it’s natural and doesn’t have any fillers in it.

I personally take and recommend this one – and it gives me total kick in the butt without any crash-feelings afterwards.

Wrong #4 – Shop Rite is just as good as Trader Joes
I’ve said it before, but if Trader Joes were to ever step into the boxing ring with ShopRite.. it would be a First Round Knockout for TJ.

Trader Joes is the way to go. I don’t get paid for saying this, but I just KNOW that if you’re on your worst behavior at TJ you’ll still be more holy than making one mistake at other stores.

If you live in an area near TJ (..if you’re getting this email you probably do), then you owe it to yourself to bicycle yourself to the local Trader Joes.

And if you have a car you can also drive there.

Wrong #5 - Fish Oil gives you bad breath
The only fish oil that gives you bad breath is the cheap kind.

Don’t go for the cheap-brand fish oil pills. Those will give you that infamous ‘fishy burp’ and are not as pure as the more expensive ones.

Overall, you should ALWAYS pay more for food. It’s like when you get gas for your car – there’s 87 grade fuel, there’s 89, and there’s 91 grade.

One of the biggest contradictions I see in life are people who fill their nice cars up with 91 fuel, but have donuts for breakfast.

Always put 91-grade stuff in your body. Pay 91-grade prices for your food. No more discounts for your health.

Pay 87-grade pricing for unimportant stuff.. like your cellphone, your TV subscription, your purse, and even your clothing.

I mean, I’d rather look good in a white t-shirt than look flabby in an Armani suit.

I’ve said this many times before and I’ll keep saying it: More likely than not, you have information overload.

Information overload when it comes to fitness. And this is a bad thing. See, the best way to see results in something is to choose a path, and STICK TO IT!

No matter what or how, stick to what you’re doing.. and in the worst case scenario you will get bad results. But at least you got RESULTS. Too many times I see people jump from program to program, only to end up with zero results in the end.

It takes 6 months to see results. And deep inside we all know this, but with this ‘quick-fix’ society it’s easy to believe otherwise.

So I hope this email helped you on the right track.

Stick to what’s real. Remember that no matter what, it takes 6 months.

And nothing will ever work unless you do.

Yours in health,
Greg

Greg DiRenzo, M.S.

Lakeside Fitness Center
"Small Hinges Swing Big Doors"

I give up!

Today is just another day, another day just like yesterday.  I woke up, I am going about my daily activities, then I'll go to bed and repeat tomorrow.  Wow, thats a pretty boring day you might say, but I guess that depends on what the daily activities are or are not.....  More on this later....

I give up, how about you? As you all probably know by now (in reading my posts and blog) I am a fan of "a challenge" any challenge, yes any challenge, either physiacl or mental.  With all these challenges come accountability, commitment, and personal integrity for me. Last year I challenged myself to read a book a week for the entire year, this year I gave up alcohol for the year, and remember a month or so back I asked for you to challenge me, I got a few good ones, but in all honesty nothing too tough.  So I decided to give it up!

I'm done, it's over and I've had enough!  I give up!

Hold on don't call crisis management or a 911, I have given up the "Seven C's".  Cookies, Cake, Candy, Chocolate, Chips, Cola!  Wow that nut's right?  Hey wait, that's only six, oh yeah, the most important one - Complaining!  My accountability on this is for 14 weeks, Memorial Day to Labor Day; my commitment is to the man in the mirror; and my personal integrity is that no matter what - I stick to it and pass the "pillow test" every night.  Well who in this world can refrain from complaining for 14 weeks?  I can, you can anyone can.  People have told me I'm never going to do it and that it is way too difficult and way to long.  Really, I thinks it's easy, just like anything else you want to do.  It's back to my risk vs. the reward outlook.  If you want to see something amusing and educational watch this below.  Dr. David Walsh conducted an experiment - "The Marshmallow Test" some of you might know of it. 

YOU HAVE TO GIVE UP WHAT YOU WANT NOW FOR WHAT YOU WANT MOST!

YOU HAVE TO GIVE UP WHAT YOU WANT NOW FOR WHAT YOU WANT MOST!

YOU HAVE TO GIVE UP WHAT YOU WANT NOW FOR WHAT YOU WANT MOST!

now you, go ahead and say it.......

So back to my opening paragraph..... Here's the way I look at my challenge, I wake up, go about my daily activities (minus the Seven C's) and go to bed. Wake up again and repeat and repeat until 14 weeks is over.  See, I'm not challenging myself and looking at it as 14 weeks, 14 weeks needs to be broken down as a day by day process, if you can do something for one day, you can do it everyday!   Let me say that again.... if you can do something for one day, you can do it everyday!

Q: "How do you eat an elephant?"  A: One bite at a time..........

Ok, let me wrap up so you can start eating... one bite at a time.  And yes, I'll answer the question that is burning you up inside.  How can I not complain for 14 weeks?  Well that's simple as well, in my life like everyones' there are troubles, in my fitness world like yours there are obstacles, in the real world there is always something that anoys me or makes me a little (a lot) upset, I am not going to stop those feelings from happening, I am simply going to change the way I act/react to them.  Everytime I want to complain about something I am going to replace it with a feeling of being grateful.  It's that simple.  Last week I complained about the rain and having to cut the grass; this week I'm glad it rained because my car was full of pollen and I didn't get to the car wash yet.  Last week I spent the weekend, all weekend (both days) in a exhausting and tiring seminar/class; this week I get to utilize the knowledge I gained to help people get better.

In closing can't think of anything better than this.... "I cried because I had no shoes until I saw a man who had no feet.”  The aphorism has been cited since at least The Gulistan, or The Rose Garden (1259) of the Persian poet Sa’di since at least the 1800s.

YOU HAVE TO GIVE UP WHAT YOU WANT NOW FOR WHAT YOU WANT MOST!

YOU HAVE TO GIVE UP WHAT YOU WANT NOW FOR WHAT YOU WANT MOST!

YOU HAVE TO GIVE UP WHAT YOU WANT NOW FOR WHAT YOU WANT MOST!

now you, go ahead and say it one more time....

Yours in health,
Greg

Greg DiRenzo, PhD
"Small Hinges Swing Big Doors"

Lack of strength training is most common U.S. health vice

Good read on weight lifing and otherhealth vices....

 

http://www.latimes.com/news/science/sciencenow/la-sci-sn-americans-unhealthy-behaviors-cdc-20130522,0,4514567.story

Yours in health,
Greg



Greg DiRenzo, M.S.
Performance Coach, Trainer
"S.M.A.R.T.fit" - THE NEXT BIG THING!
"Small Hinges Swing Big Doors"

Get paid for working out! I'll show you how!

Wouldn't it be nice to get a few bucks for sweating and busting your tail at the gym? Wouldn't it be nice to offset the cost of the gym membership?

Well I have a solution for you and here is your opportunity to get paid for going to the gym and working out!here is your opportunity to get paid for going to the gym and working out!

Conquer workout excuses and earn cash rewards for exercising!!!! Yes, you can get paid to exercise - that is awesome right! Wait a minute, who pays me you might ask… you are paid by non-exercisers! Woo hoo!!! – and you are paid weekly. Wow, that is awesome Greg! (I thought I heard you say that… )
So here is the skinny on the program! - You make a pact on how many days you'll workout, yes, you decide. You check-in via smart phone-GPS at Lakeside Fitness Center and your smart phone tracks your sessions while working out at Lakeside Fitness Center.

(oh yeah, one more thing, you also set the stakes of how much you'll pay if you don't workout).

Here is a video on the program:

http://youtu.be/1ZoRT9iYPn4



Available thru the app store for Android and Iphone or go to www.gym-pact.com.

I have created a promo code for you to get started and quickly earn an extra $5! Wow, that is awesome Greg (I thought I heard you say that again… )
Use the promo code “Lakeside” and enter it in the referral box during the registration process. With this code you can get started without having to enter additional payment info, and you will get an extra $5 after completing your first pact.

Money-Money-Money!

Yours in health,
Greg



Greg DiRenzo, M.S.
Performance Coach, Trainer
"S.M.A.R.T.fit" - THE NEXT BIG THING!
"Small Hinges Swing Big Doors"

The Defining moment for me!!!

This past weekend I was sent an email from one of my members, an email which I want to share with you below. This email is truly why I do what I do. For those that know personally know me, they know that I speak truths and I say things sometimes that offend people, primarily because I am honest, I don't sugar coat things and it probably makes some people upset at me, well let me rephrase that, in some cases it really pisses people off. Sometimes it just take a step back to truly ask yourself what you want or what you don’t want. That goes for business, family, personally and in this case physically. As you will see from below, just like Vivian, you all are in control and in charge of everything you do!

----------------------------------------------------------------------------------

From: Vivian King
Sent: Saturday, May 18, 2013 10:34 AM
To: Greg DiRenzo
Subject: The Defining moment for me!!!

Hey Greg,
So I was at the gym this morning and I was thinking about when things changed for me as I was using the stair master and looking at those framed appreciation letters on the wall.

I guess it would have to be the first time I formally met you. Mary Ellen had gathered a bunch of people from Lakeside to celebrate the Holiday Season and I believe she called it a "Friends in Fitness" get together. That morning we had all just received your first email announcing that you had bought the Gym. I had seen you around the gym but you and I had never met. That night at the Pub Gina introduced us. I was saying something about how I needed to try something new with my exercise routine as I had not been able to lose the last 20 lbs. You asked me, "What's the problem?" and I told you I needed to lose more weight. You asked me if I had changed what I was eating and I said, "I don't want to give up my food. I eat well." You looked me dead in the eye and said, "So, what's the problem?" I said I need to lose 20 more lbs. You said, you need to cut in half what you eat and I said, "I don't want to give up my food." You said again, "So, What's the problem?"

I don't know why but it did not hit me then. Since you have taken over the gym I have seen lots of positive changes. The main thing is the weekly emails and or Facebook blasts with your words of wisdom and/or quick tips. This past week you sent out Summer Slim Down Tips. The first one is what got me to write this email as it brought me back to that night at the Pub - "You can never our exercise a bad diet." As soon as I read that I heard your voice asking me "So, What's the problem?"

After reading your FB Blast I got myself on the computer and I printed out 6 different HIIT routines that I could do myself. I got myself in the gym and I made the effort to complete 2 of those routines as well as taking the 2 classes I usually take at LFC this week. I've made the decision to stop making excuses and I will make the effort to change what I eat as well as how much. I have figured out what the problem is and the problem is me. I make the rules and I set the tone.

Thank you for that,
Vivian
----------------------------------------------------------------

Powerfull stuff right there!!!!!!!

Ok, so who wants something for $19.95 now? Ok, nevermind, this time it's for free? Something that will revolutionize your life! What, are you serious, yes! I'll give you something that will either make you laugh or make you mad as heck at me, or maybe open your eyes a little. What can this magic be? It's my book. Yes, I am an author, next time you see me I'll be in a smoking jacket and scarf... I wrote it a few years ago, it's titled "Are you kidding me or are you nuts?" I wrote it about 6 years ago, it is a humorous common sense "dieting - health" book written based on common sense and a little fitness knowledge that I have.  I will send it to you in .pdf format, just email me at gdirenzo@aol.com and tell me to send the book that will change your life! :)

Greg

Make it a great day!!!!!!!!

Greg DiRenzo, M.S.
Performance Coach, Trainer
"S.M.A.R.T.fit" - THE NEXT BIG THING!
"Small Hinges Swing Big Doors"

25 Summer Slim Down Tips!

I know, I know.. summer is here and I’m so excited that the cold weather is over!!!

Here are 25 of my favorite Summer Slim Down Tips:

1. You can never out exercise a bad diet. Start eating whole foods and stay away from junk now (duh on the second part.. but the first part, remember that you can NEVER work off a caramel frappucino with some cardio).

2. When eating out make sure you ask the waiter to fill up your plate with two servings of veggies rather than the mandatory carb that comes along with it.

3. Always write down goals for yourself. Don't type them.

4. Make sure those goals are so out of this world that everyone will be looking at you like you are crazy. Shoot for the stars and you'll end up one of the stars. It's so cliché but true.

5. Take a before picture of yourself. Front, side and back.

6. Front load your carbs in the beginning of the day. On workout days you can have more than normal carbs. Non workout days I would really watch it especially at night.

7. Drink water. A dehydrated body will not lose fat. Min 1.5 Liters a day for the ladies.

8. To burn the most fat in the least amount of time, 99% of the time do full body circuit training workouts with little to no rest in between.

9. Don't take fat loss advice from someone that doesn't look like they practice what they preach.

10. You will end up living up to the expectations of everyone else around you. Put yourself in the company of people who have achieved what you already want to achieve.

11. There is no one perfect fat loss program.

12. There are only a few fat loss principles.

13. If you screw up (which you will eventually do) don't beat yourself up for slipping up. Focus on the solution rather than the problem.

14. Thoughts equal things. Focus on what you want ie. Flat stomach, toned thighs etc.. rather than what you don't want ie.  "I don't want to get fat", "I don't want to eat badly" etc..

15. Always aim for the "Afterburn effect". Afterburn happens when you end a day of exercise but an hour later you are still sweating from the workout. This is your metabolism on FIRE. This is done through different forms of circuit training, tabata training, etc. just like at boot camp.

16. Buy clothing that is a size or two down from what you normally wear. Make it your goal to fit into that piece of clothing in two months.

17. Fitness classes (Step classes, fake weight classes, tae-bo, Zumba classes, etc...) are fun but ineffective at helping you burn fat and achieve the body you want to achieve. Don’t sacrifice a great weigh training session for a fun class. (unless you’re in it to mingle with other people).

18. Yoga is awesome for developing an injury resistant body but not great for fat loss. An average yoga class burns 130 calories. Sweeping your floor burns 130 calories.

19. Doing exercise with a friend is the best way to stick to a workout program.

20. If you do exercise with a friend, make sure they are AS SERIOUS AS YOU ARE in terms of achieving your goals.

21. PLEEEEAAASSSEEE! Don't do long boring cardio. Do interval training. Google it or read one of my hundred other posts.

22. Adopt a long term mindset when trying to achieve a goal. Nothing happens overnight. We live in an instant gratification society where we want things done FAST. Tip: Accuracy is speed.

23. Stop rationalizing. We rationalize and lie to ourselves to soften the blow. We have to be radically honest with ourselves and push for the solution.

24. Stay outside of your comfort zone as much as you can. Doing uncomfortable things will result in more confidence, more growth as a human being and more skills.

25. Intensity EQUALS results.

Just focus on your goals, persevere and you'll get to where you need to be in no time.

Yours truly,

Greg

Make it a great day!!!!!!!!

Greg DiRenzo, M.S.
Performance Coach, Trainer
"S.M.A.R.T.fit" - THE NEXT BIG THING!
"Small Hinges Swing Big Doors"

If you want to look good.....

If you want to look good, this is VERY IMPORTANT and something you need to read... Everyone, especially women!
Do you ever wonder why the majority of “dieters” gain so much weight in the few days after a getting off a “diet”? Women often gain 10-15 pounds back? Maybe you dieted hard for a vacation/wedding etc and right after you immediately gained the weight back and it then took months to then lose it again?

I am going to try to break this down as simple as possible…..

Your metabolic rate (metabolism) is the single most important factor that determines fat loss. Not caloric deficit, not doing endless hours of cardio, it all depends on your metabolic rate. Without metabolism you are dead in the water with a belly full of chubbyness. You can burn calories all day but if your metabolism is damaged your body essentially goes into protection mode and holds onto fat storages. You could eat no carbs, no fats, do tons of cardio and finish each day in a 500 calorie deficit, but without an elevated metabolic rate or low metabolic rate you cannot, and most importantly, you will not lose bodyfat. You will only damage yourself further.

Lets examine why and how metabolic rate becomes damaged:

1) Doing constant steady state/low intensity cardio (walking on treadmill, Stairmaster, elliptical, etc, etc) You lose the fat burning component of steady state cardio very quickly. I will never understand why “dieters” do multiple steady state/low intensity cardio sessions per day when they are not getting a fat burning effect, but rather just eating up muscle and reducing metabolism. Why do hours of cardio when you can accomplish more in 20-30 minutes?

2) Restricting calories too much. More specifically not having enough fats and good carbs in your diet.

3) Not understanding the math behind what you are doing. If you are eating 1200 calories per day and burning 500-1000 in your workouts you are damaging your metabolic rate.

4) Finishing everyday at caloric deficit will damage metabolic rate. This is why carb cycling has become so popular. It allows for support of metabolic rate thusly preventing the damage.

Things that build metabolic rate:

1) Lifting weights, building muscle. High intensity lifting and exercise. Women, I cannot stress this enough. You need to lift hard, heavy and often. You don’t get bulky from lifting weights, you get bulky from the cupcakes, caramel frappuccino, salad with croutons and ranch dressing and other junk you eat; men the same goes for you, bulk comes entirely from calories. Adding muscle adds to metabolic rate, more specifically the more muscle you have the more calories your body burns. Burn more calories and metabolize fat even while at rest, yes, even sitting on the couch!

2) HIIT cardio. High Intensity Interval Training. This is the only type of cardio the body does not adapt to. It supports metabolic rate as well as has the fat burning component.

3) Getting enough quality calories. You need to eat to lose fat. You need to eat to build muscle. You starve yourself, you starve your fat loss ability.

The majority of people who advise on cardio and dieting as well as so called professional coaches are fools, yes, fools. Their science is wrong, it’s actually not science. They prescribe these low calorie diets with endless amounts of cardio and the minute your “diet” ends you gain back tons of weight, they then tell you its because you binged too much and blame it all on you. Wrong wrong wrong. Complete crap! In all honesty, who wouldn’t eat like a machine when you have the opportunity to, especially after you have just starved yourself! What really happened was that during your dieting process you constantly chipped away at your metabolism. For example, a healthy adult female burns about 1500 calories per day without any exercise. Most people on a diet damage their metabolic rate so much that their BMR may be as low as 200-300 calories per day. So the minute the diet is over and you eat a few normal meals, while not doing the double cardio sessions your body immediately gains weight / fat, and fast. A normal healthy person would have their metabolism to keep them in check.

Follow science people, not myth. Protect your metabolism.

Step outside the comfort zone and do something different… lift weights, work harder, work smarter, work faster! Then eat and rest!


Make it a great day!!!!!!!!

Greg DiRenzo, M.S.
Performance Coach, Trainer
"S.M.A.R.T.fit" - THE NEXT BIG THING!
"Small Hinges Swing Big Doors"