Free yourself from “Sugar Free” and “Fat Free”!
It’s easy to see how “Sugar Free” and “Fat Free” products sound extremely appealing to the consumer. No sugar or fat? It must be way healthier than the real thing. Uuuumm, Boom! Think Again. This common misconception has many people fooled. The claim is true that the product doesn’t contain sugar and fat, however, if you take a look at what else is included you might think twice about reaching for these “healthier” options.
Educate yourself- Products labeled “sugar-free” and “fat-free” are not shortcuts to flat abs and tank-top arms. While it may be tempting to reach for the sugar-free cookies or the fat-free cheese, don’t let that temptation get the best of you. Give yourself a little jolt to your noggin, step away from the Oreos and hightail it out of that grocery aisle.
Those “sugar-free” products may not pack any refined sugars, but that doesn’t mean you’re out of dangerous territory. In these products, sugar is replaced with artificial sweeteners, which are not any better for you. In fact, they’re worse. Sure, artificial sweeteners don’t have calories, but they’re hundreds of times sweeter than real sugar, which can cause serious confusion for your body. When you eat something sweet, your body expects calories to follow. Because artificial sweeteners don’t have any calories, your body goes looking for them later elsewhere.
So remember, if you’re trying to lose weight, it’s best to stay away from both real sugar and artificial sweeteners the best you can. However, if the sweet tooth strikes too hard and you can’t resist, allow yourself a conscious indulgence of the real thing in moderation of coarse.
PUMPKIN PROTEIN BARS
Pumpkin Protein Bars
The pumpkin theme continues. This time I am brining you protein pumpkin bars with 3 different options. Those looking for a higher carb bar for pre-workout; those looking for an everyday snack and those who need less carbs and higher protein. All can be done with the same recipe with a few subtractions based on your current macro needs. Here they are, super easy and even better tasting.
- ½ cup quick-cooking or old-fashioned oats
- 2 scoop vanilla casein protein
- 1-1/2 tablespoons pumpkin pie spice
- 1 teaspoon baking powder
- ¼ teaspoon fine sea salt
- 1-1/4 cups unsweetened pumpkin purée (not pie filling)
- ½ cup plain, nonfat Greek yogurt
- 2 large eggs
- 2 teaspoons vanilla extract
- 1 teaspoon liquid stevia (or sweetener of choice)
- ¼ cup miniature semisweet chocolate chips
- Preheat oven to 350°F. Line an 8-inch square baking pan with foil or parchment; lightly spray with nonstick cooking spray.
- In a food processor, process the oats into a powder. Transfer to a medium bowl and stir in the protein powder, pumpkin pie spice, baking powder, and salt.
- In a small bowl, whisk the pumpkin, yogurt, eggs, vanilla, and stevia until blended.
- Add the pumpkin mixture to the oat mixture, stirring until blended. Spread into prepared pan, smoothing top.
- Bake in preheated oven for 25 to 28 minutes or until just set at the center. Cool completely in pan, then remove using the liner. Melt the chocolate chips in microwave according to package directions and spread over cooled bars. Chill 10 minutes, then cut into 9 bars.
Don’t cha wish your Girlfriend could SQUAT LIKE ME!
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Never Let Them Dull Your Sparkle
I was reading a thread on Facebook about a bunch of females talking about how unsupportive their significant others were being of their weightloss/fitness journeys. Wait, what?! Would these men rather them feel insecure, unhealthy, or whatever it is they’re feeling about themselves instead of doing something that makes them feel better? It was completely mind blowing and definitely heart breaking to read through the comments and see things like, “He thinks I will get too bulky.” “It will take away from time together.” “He won’t allow me to lift.” No, no, and 100% NO!
Even more interesting to me is that some of these women felt they should respect that decision. Hold it right there missy! You didn’t ask to go out and buy a new car, a new home, or take out a $100,000 loan. You decided you wanted to change the way you look and feel about YOURself! No one has ownership over you and your body. You have the decision making power over that. If someone is going to tell you that they don’t like that then tell them to kick rocks!
You will not, I repeat you WILL NOT get bulky from lifting weights! Cupcakes can make you bulky(not really….unless you eat the whole batch at once) and steroids can make you bulky. Females do not produce enough testosterone to get the “bodybuilder” look. I have been lifting as heavy as I can for the better half of two years and (more…)
No More Excuses!
Time is a Factor
The Wild Will round of smack downs continue. First it was the “Food Babe” and then the “Unhealthy is Ok” movement. However I am tacking the smack downs in a different direction. I am going to smack down on some of the most common excuses I have heard over the past six years as a personal trainer. I’m going to layout the rationale for the excuse and why so many people have that excuse. Next I’ll explain why all that rationale is just a bunch a bull created in the head. This should be an exciting series; so get motivated and ready to leave your excuses at the door.
If you have not read our current Transformation of the Month’s story on Cathi Trezek please take the time to read it here now. Ok, welcome back. Now in reading her story and interview questions one of the biggest contributors to her success was time management. You read that she would get up early, get to the gym, get her workout in while Steve was at home with the kids; over and done with so the rest of the day was ahead of her. Cathi’s goals were important to her (and still are) so she made the time to reach them. So without further delay I bring you bring the #1 excuse I hear every day.
I DON’T HAVE TIME TO WORKOUT!
This is an easy number one because everyone regardless of the goal uses it when they are first starting out. For some reason when a person comes to the realization they need to live a healthier life, suddenly “time”is sucked away so they can’t get healthy. It’s not their fault; it’s their busy lives that are to be blamed. Oh well, they had the best of intentions. BULLSHIT!
Here is an example of a common conversation I have had with people when I ask them to tell me why they don’t have time to work out and the rationale that they use.
There are 24 hours in a day. I know to be healthy I need 8 hours of sleep so now (more…)
Where’s the respect for the FRONT SQUAT?!
Why does the Front Squat not get the credit it deserves? Perhaps the better question is, how come no one knows how to Front Squat? After watching those in the gym attempting to perform this movement, it’s obvious…
When you hear about the “ultimate lift” for a finely developed lower body and impressive squat numbers, most exercisers are referring to the traditional barbell Back Squat. It’s the most popular squat variation around and part of the big three in powerlifting indeed. I enjoy the back squat, it deserves all the credit it receives, but you’re not nearly reaching the muscular development benefits and strength if you neglect the barbell Front Squat. In addition is the dynamic hand placement variation of the Front Squat- Underhand grip. Both are extremely effective as you’ll see here.
For starters, Front Squats require effort and hard work, which most gym goers avoid like the plague, opting to post every gym P.R. and dozens of half-naked selfies on Facebook. This astonishing trend combined with lifters maintaining content with their classic leg presses and smith machine squats has led to anemic leg development, un-balanced physiques, and form patterns riddled with dysfunction.
Few exercises match the high performance benefits of the Front Squat, even the popular Barbell Back Squat. It’s time to leave your ego at the door and attack your (more…)
October Transformation of the Month- Cathi Trezek
October Transformation of the Month- Cathi Trezek
This is a momentous month Fitastic friends! This is the first of many transformations that have come directly from our community while achieving their transformation success using Fitastic fitness programming. If Cathi’s last name sounds familiar, it is because Cathi is the wife of our very own Coach Steve Trezek. Cathi is the perfect example of what happens when you follow your fitness roadmap, make the time and dedicate yourself to a healthy lifestyle. As you will see in her pictures and story, Cathi has earned greater internal wellness and external physical accomplishments from our personalized Fitastic workout routines and services. However that is not the only reason why Cathi has been selected for this transformation. Cathi was chosen because she is a proud Mother of two young children and is living, walking, and talking proof that the excuses that a person is “too busy”to be healthy is just that, an excuse. How many times have you heard, I’m a busy Mom I can’t get to the gym; I’m overweight because of my kids; I eat the food my kids eat so that’s why I am overweight. My body has changed because of my kids so I’m stuck this way. The list goes on and on and on; just excuse after excuse. Well Cathi proves that excuses do not have to exist. Being a full time Mommy of two with a schedule fit to keep anybody’s head spinning and having had medical issues before and after her pregnancies, no excuses have stopped her from achieving her goals. Read her story below and along with her responses to my questions. As you will read Cathi gives a whole new meaning to the term “Super Mom”. Wild Will
“My love for fitness and working out all started when I was young and I would sit on my Dad’s back while he did push-ups, or when he would tickle me while I laid behind his back during his sit-ups. Throughout my school days I played basketball, softball, lifted weights in the “pit”. When I moved California I discovered my love for running, but also was a member at 24 Hour Fitness where I would still lift weights. Not until moving back to Illinois and signing up at Bally Total Fitness did I truly know how weight lifting could be my new love of my life. Not to mention, also meeting my Husband Steve there. For the next few years I would lift heavier weight, put on mass, diet, all as I became intrigued with Figure Competitions. My first competition was June of 2006, from then on I competed a total of 6 times from 2006-2008. I became Mrs. Trezek August of 2009. In January of 2011 we found out we were expecting out first child in October, throughout my first pregnancy, I have to admit, it was a wonderful pregnancy. I felt great, the only thing wrong was the game my mind was playing on me in regards to my physical appearance, I worked out until I reached 8 mos pregnant and then my Doctor told me I needed to stop. I went from being in the best shape of my life to pregnant and gaining 33lbs, I was swollen EVERYWHERE.
Our Daughter Johnna was born on October 2011 via emergency C-Section. I was not cleared to return to my workout for 10 weeks, yes 10 WEEKS! I was miserable. Upon returning, 10 weeks later, I could not believe how much muscle I lost and how weak I was. I felt like a beginner. But, that only helped my determination! For the next 9 months I lost 30 of the 33lbs, and put on some of the mass I had lost. Then, found out we were expecting our second child. My pregnancy with Joey was not as wonderful, I was extremely nauseas every day, all day for 12 weeks. My body was not happy with me, I was very uncomfortable, extreme pain in my SI joint, gained a total of 35lbs. I still pushed to workout until I was 7 mos pregnant. Our son Joey was born via C-section April 2013.This time I only waited 4 weeks before I returned to the gym, but with limitations of course. Limitations from my 2 C-Sections 18 months apart, umbilical hernia, diastasis, and torn right rotator cuff. I was very depressed with how many “imperfections” I saw in my body, imperfections to my eyes.
So for the last year and a half I have busted my ass, pushed through my limitations and am happy to say I have lost a total of 38lbs, have 13.8% body fat. How did I do it you ask? If you believe a goal in your heart, you will overcome any obstacle that gets in your way. I have my strength, mass, and endurance back. I have done 2 workout programs, both took me to a whole new level of pushing my limits. Strength Training is a personalized program which assisted me in getting my strength and size back. Adipose Incineration, also a personalized program helped my endurance and conditioning quickly, helped me dial in. All it took was 3 days a week, working smarter, not harder. It was awesome having all the guess work taken out for me meaning weight, sets, reps, rest periods were all calculated for me based from my personalized strength assessment. Even post 2 pregnancies I never thought I could reach my goal, but I DID and I’m even below my pre-pregnancy weight. YAY! Train hard, love life, laugh often. God Bless”
Both can be found on feelfitastic.com” (more…)
I’m all about the Diabetes, No Exercise.
I’m all about the Diabetes, No Exercise.
If you have turned on the radio in the past few weeks you have more than likely heard a little ditty called “All about the Bass”by Megan Trainor. In this song she sings about how it’s ok to be a “big girl with some booty booty”and that if you are into “skinny bitches”then move along. Megan Trainor (I trust the irony of her last name is not lost on you) is part of this new “positive body image”movement for overweight people. Now nothing is wrong with having a positive body image but you can’t claim that line when you sing this phrase
“Cause of every inch of you is perfect from the bottom to the top”
“I’m bringing booty back, go ahead and tell them skinny bitches that”
Three things here
1) You can’t tell one of group they are perfect from the bottom to the top and call another group skinny bitches
2) Megan darling, have you been to an IFBB Pro Bikini show? Booty never left. (Can I get an amen from the Bikini girls)
3) Why is it that only big girls can now have a positive self-image? Why can’t all women have a positive self-image? What about the skinny girls, the fit girls, the tall, the short, the curvy why can’t all girls or women have a positive self-image?
Now this is a topic I have been posting about on my Face Book page for some time. There is this growing movement that claims it’s ok to be overweight and out of shape. That regardless of your size you are beautiful unless of course you are a skinny girl, oh I’m sorry “skinny bitch” or if you are a male with massive amounts of muscle, oh I’m sorry “steroid freak”. Ah I gotta remember to get these insults right.
So basically we now have a group claiming victim status while being the bully. It must be nice to have your cake and eat it too! (Pun fully intended)
These groups keep claiming that they are not going to be some, as Megan puts it “stick figure silicone Barbie doll”, but what they do not seem to understand is that NO ONE IS SAYING THAT!!! These people live in this la la land where they think “society” wants them to all have huge boobs, be size 0 and only run around in bikinis. The only society I can think of that wants that is the (more…)
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