Breakfast...you can do it.

Breakfast, the most important meal of the day! (well, some say)  But why is it sometimes the HARDEST meal of the day to plan for if you're eating clean?  Lunch and dinner usually have interchangeable choices...not to mention you can always throw the novelty "breakfast for dinner" into the mix.  But, breakfast, seemingly, has limits (although self/society-imposed) which make it a little harder to navigate if you're watching what you put into your body and not looking to reach for a sugar-filled cereal or a monstrously carby bagel.  Fear not...there ARE options!  A little preplanning solves the breakfast dilemma in a snap.

• For starters, plan your meal around the 40-30-30 rule; 40% protein, 30% carbs, 30% fats (if you know that you benefit from a different ratio, then by all means, go forth and conquer!)
• Look for foods with lean protein: eggs, low fat cottage cheese, low fat Greek yogurt, fish, poultry
• Look for healthier versions of other breakfast foods you enjoy: whole wheat English muffins, multigrain rounds, plain rolled oats, low sugar/fat granola
• Incorporate fresh fruit (in moderation)
• PLAN YOUR BREAKFAST THE NIGHT BEFORE!  At least conceptualize what you intend to make so you're not at a loss the next morning and default to something unhealthy and quick.

For me, when I'm in a pinch, Chocolate Almond Butter Banana Shakeology is where it's at; a ridiculous combination of healthy, delicious, easy, and quick (and will fill you up).  Another option is a Greek yogurt parfait I make, usually for lunch, but that would do well for breakfast, too.  Two eggs on a whole wheat English muffin, 1/2 cup of 1% cottage cheese, and half an orange is another way to go.

Eating breakfast gets you ready for the day, both physiologically as well as psychologically.  Put something healthy in your body in the morning and you are setting yourself up for a successful day.  Now go get 'em!

(For more on Shakeology, click HERE)

Tuna & Kale Salad

This one's fantastically healthy and hearty taboot. Garnish with a dose of Summer while sitting on a porch.

2 kale leaves chopped
Small handful of lettuce chopped
1/2 cucumber
1 stalk of celery chopped
4 cherry tomatoes halved
1/4 red bell (or yellow/orange) pepper chopped
2 tbsp butter beans
1 can of solid white tuna
1/4 of an avocado
1/4 cup Craisins

Drizzle fresh lemon juice on top. Bon appetit!

Chocolate Almond Butter Banana Shakeology

Ladies and Gents, this amazingness in a blender.  Presenting Carl Daikeler's Chocolate Almond Butter Banana Shakeology recipe.

**WARNING: you cannot untaste this shake.  It is fantastic.  You will crave it constantly.**

1 cup almond milk (can sub low fat milk)

1 scoop Chocolate Shakeology

1 tbsp natural almond butter (can sub natural peanut butter)

1 tbsp fiber

1 med-size banana

1 raw egg

1 cup ice

Combine ingredients in a blender (ice last), blend, and drink up!

Greek Yogurt Parfait

Greek yogurt parfait

1 cup non-fat plain Greek yogurt

1/8 cup rolled oats

1/2 cup berries

1/2 packet Stevia

Add yogurt and Stevia to bowl, mix.  Add oats, mix.  Add berries...mix and ENJOY!

Kale: the BFF I never knew

People have been discussing the health benefits of kale for a while now. In 2013, kale was definitely the "it" vegetable. All the cool/clean-eating kids we're doing it. Well, except for THIS guy. For some reason, I avoided jumping on the kale train--not intentionally--and wondered what the fuss was about while so many of my friends we're enjoying kale shakes and kale chips and sautéed kale and whateverthehellelse they were doing with that gritty green leaf.

Fast forward to two months ago. A born-again clean(ish) eater, I was on a mission to explore new and exciting foods that would help me reach my nutritional goals. So, naturally (no pun intended), what popped into my head: KALE...let's see what this party is all about.


I did a little research. Kale is a CRUCIFEROUS veggie; try that one on for size, it's just fun to say. Also, turns out that kale, while QUITE healthy on the whole, is not without its risks--mainly from mass raw consumption--related to thyroid functioning. However, like Kevin Costner films, it is fine in moderation. Apparently, everyone I knew was already hip to kale chips, so I decided that would be my first foray into this mean, green, health machine.

Verdict: AWESOME. Couldn't be easier to make, very delicious.  Almost inhaled the plate.  I took about two large handfuls of kale (cut off the thick spines), washed thoroughly (put in a bowl of cold water and agitate for a minute or two, then drain and dry), chopped into ~1.5 inch pieces, put on a cookie sheet (parchment paper is also recommended), sprayed with PAM (olive oil is recommended...I'm going to get a mister soon), and sprinkled on some sea salt.  Preheated the oven to 350 and let cook for 10 minutes.  I actually let them bake for 7, then flipped them, and let them bake for another 5 minutes...it all depends on how quickly they are crisping.  WARNING: they can go from chip to burnt piece of ash in very little time.  Keep your eye on these bad boys.

So, kale is now my new best friend.  Healthy, tasty, fun...everything I've ever wanted in a green, leafy vegetable.  Next, will be exploring the wonderful world of sautéed kale; stay tuned! (don't fall off the edge of your seat in anticipation)

HAVE YOUR OWN FUN KALE RECIPE?  LEAVE IT IN THE COMMENTS BELOW!

I Want + I Can + I Will = SUCCESS!

One of my favorite quotes, from one of my favorite people, is:

I Want + I Can + I Will = SUCCESS!

It's my Dad's quote.  He thought of it around 20 years ago.  I didn't think too much of it when he first mentioned it to me (hell, I was a teenager...I wasn't concerned with too much else but making sure my JNCO jeans had the necessary knee tears and whether my chain wallet was long enough).  I don't know if it just came to him or if he sat down and contemplated it for hours.  However, the older I get, the more I understand it's value.  It is the KEY to achieving our goals...the fundamental state of mind that will set you up for success in whatever you choose to do.  Let's break it down.

I WANT
You have to want it.  Well, even before that, you have to know what you want.  And you have to be specific, otherwise your vision is to abstract to turn into a reality.  For example, saying, "I want to be fit" could mean any number of things.  Maybe you want to change your eating habits; perhaps you want to start a workout regimen.  You have to be particular in describing what you want so you know what you're setting our to achieve and will know when you have achieved it.  "I want to be able to run 3 miles without stopping."  "I want to be able to do 20 pull-ups in a row."  "I want to eat clean and cut out artificial products from my diet."  For me, I want a set of killer abdominals...the kind that, if our washing machine ever broke down, would allow us to continue to have clean underwear for the foreseeable future.  Because I have that specific vision in mind, I can start to take steps toward making it a reality.

I CAN
Very simply, the acknowledgement that your goal is achievable.  You HAVE to believe that you can achieve your goal...otherwise, folks, it ain't happenin'.  We work harder at those things which we know will, in the end, benefit us or someone about whom we care.  If you don't believe you will benefit from a particular activity, you are more likely to attempt it half-speed...without passion...carelessly.  This leads to sub par results, if any at all.  And who embarks on a difficult journey only to get a mediocre outcome?  (hint: no one.)  The best results are accomplished when you believe, in your heart of hearts, that you CAN do what you're setting out to do.

I WILL
Determination.  Drive.  This is the finishing move in the success equation...your willingness to get up, go out, and DO what it takes to achieve your goal.  You already know what you want; you already believe you can do it...now you need the internal motivation to get it done.  Without the "I WILL," your dreams and desires stay dreams and desires, never to be realized.  Woody Allen's famous quote, "Eighty percent of life is showing up" speaks quite loudly to this point; many of us have fantastic goals and aspirations...and they never see the light of day because, so often, we don't take the necessary steps to get started.  Sometimes motivation comes from within and sometimes it is derived externally...where ever it comes from, you need a fire in your belly if you want to see progress!

So that's it.  You have to want it.  You have to know you can achieve it.  You have to go out and do it.  It's that simple.  Focus on those three things and you will find that you can overcome obstacles you never before thought possible.  Whether you're working on a fitness goal, chiseling away at a debt, or trying to repair a relationship, this equation will help you get from point A to point B.  Say it every morning.  Think it when you're in a rut.  Believe it, always, and nothing can stand in your way.

I Want + I Can + I Will = SUCCESS!

Thanks, Dad.

Shakeology Review

After a month of eating Shakeology everyday, I wanted to write a review to let folks know about my experience with it.  I've gotten a lot of questions--and a lot of raised-eyebrows--about this much-talked-about meal replacement shake, so here are my thoughts on the matter.  Please note, this is not a comparison with other shakes, but simply an account of my experience with and feelings about Shakeology.  If you want a direct cross-comparison, I'd direct you to the ol' Google machine.  But from what I know of similar competing products from internet research and speaking with those who have used them, Shakeology wins in just about every category. (recently heard a few folks talk about a popular competing product tasting like "wet, hot garbage."  Mmmmm...if that doesn't draw you in...)

 

I'll keep this review simple.  There are four categories that I will talk about:

• Nutrition
• Effect
• Cost
• Taste

I'll go into each one in greater detail, but the long and short is this meal replacement shake WILL help you LOSE WEIGHT and be a POSITIVE contributing factor to your NUTRITIONAL WELLNESS.  Now, into the weeds...

1) NUTRITION

The Shakeology folks have labeled it as a "dense dose of daily nutrition."  Now, that's nice to say, but what does that really mean?  And how is Shakeology supposed to be used?  Well, for one, it is NOT a supplement.  Nor is it merely a protein shake.  I've heard of shake diets where all you do is drink different colored shakes all day long--this is not that.  Shakeology is a MEAL REPLACEMENT.  It replaces one meal a day.  That's it.  No mo'.  Now, you may want to have it more than once a day because of how good it tastes (will get into that later), but restrain yourself, there, chief.  Shakeology consists of macronutrients (protein, carbs, fat) that your body needs everyday as well as concentrated doses of superfoods.  SUPERFOODS?  Yes...foods with big time health benefits collected from all over the world.  Shakeology is chocked full of them.  So, from a nutritional standpoint, Shakeology has everything you need for a nutritionally "clean" meal along with concentrated doses of superfoods that help your digestion, energy level, increase stamina, fight free radicals in your body, stave off disease...the list goes on.  And it's all-natural.  AND, one serving is only 140 calories.  So, in sum...macronutrients + superfoods + low cal = THE HEALTHIEST MEAL YOU WILL HAVE ALL DAY.  And I'm not even a math major.

2) EFFECT

Whereas the above paragraph is all information that you can find on the internet/packaging, the following description is purely subjective.  I find Shakeology to be an excellent meal replacement because it gives me that which a "regular" meal normally does--energy, satisfaction, feeling of being full--but at a lower price point, easier to make, and healthier.  A little something about me: I love to eat and am (seemingly) always hungry.  I eat normal portions for my meals, but there's a little gremlin in my belly that is constantly looking forward to the next meal.  When I wake up in the morning, I am always ready for breakfast.  So I started eating Shakeology for breakfast (using a recipe I'll link to below), slightly wary of whether I would get hungry long before lunchtime, seeing as how a shake wasn't my usual ideal breakfast of an omelet, cottage cheese, piece of toast, etc...  However, I noticed that after eating Shakeology--which, mind you, blended out to two tall glasses of shake--I felt comfortably full and was able to go about my day until my mid-morning snack four hours later without feeling like I was ready to devour the next person who walked too far into my cubicle.

It also does a good job of giving me energy (with all those superfoods, I should hope so).  I feel pretty great after eating Shakeo...not jittery or anything like that, but just that "ready to take on the day" feeling.  Anytime I've eaten it after a workout (once or twice), I have always felt good, as well.  Never bloaty or heavy.  I'm finding that my workout results are accelerated by the effects and nutritional value of Shakeology in ways that they never were before.  Such a bonus.

3) COST

This is where most folks take issue...the cost.  The non-coach price of Shakeology is about $120/month.  Now, while this might sound like a lot, let's look at it from a few different perspectives.  First and foremost, this cost is a substitute to your monthly expenses, not an addition.  After all, you're REPLACING a meal every day, right?  Even at the non-coach price, it still comes out to $4 a day (and the coach price is just about $3/day!).  Most of us go out for a meal a day on average, and end up spending at least four or five dollars and usually more (think of the last three places from which you bought lunch...did you spend less than $4 at ANY ONE of them?).  I know that I was hitting a breakfast buffet on the regular and spending anywhere from $6-9.  By replacing that meal with Shakeology, I am SAVING MONEY.  Let's repeat that, one more time, for the cheap seats: I SAVE MONEY BY REPLACING A MEAL WITH SHAKEOLOGY.  Not to mention, the meal I'm getting from Shakeo is about 30 times healthier than what I was eating before.  And, finally, it's so easy.  You don't even have to think about a Shakeo meal...the recipes are simple and quick.  It takes me a grand total of 3 minutes to throw all the ingredients into a blender, blend, and start enjoying my shake.  So, at the end of the day, you are SAVING MONEY and having a much healthier meal in less time than it took you before.  I don't know...it just makes sense to me.

4) TASTE

This. Stuff. Is. DELICIOUS.  Hands down...it's awesome.  They use Stevia (all-natural, calorie-free) to sweeten it and have managed to do so without any bitterness...those crazy mad scientists.  Now, in the interest of full disclosure, I have not, to date, tried it by putting it in a shaker and mixing with water.  I have always blended according to a recipe.  But, the great thing is that every Shakeo order comes with recipes.  Great ones.  And there are only a zillion more online that you can try.  I have been going strong this month with Chocloate Peanut Butter Banana, but definitely will be branching out to try new ones (and new flavors) in the future.  There's not too much more to say...this stuff tastes great, period.

And in closing...

Tasty, healthy, cost-effective, vegan options, energy boosting, weight loss promoting...this meal replacement shake seems to have it all (or, at least, as close to "it all" as you can get).  I eat Shakeology everyday because I like how it tastes, the nutrition it brings to my daily diet, and the accelerated effect it has on my workouts.  My recommendation: TRY IT.  Want a sample?  Let me know.  You won't go back, I guarantee it.  Speaking of guarantees, I almost forgot to mention that Shakeology comes with a 30-day "bottom of the bag" guarantee.  That means, if you are not satisfied, you can return an EMPTY bag and they will give you your money back.  WHO DOES THAT??  A confident company, that's who.

If you're interested, have any other questions, or would like to discuss me becoming your coach for free, please don't hesitate to get in touch.  Hit me at JFroFitness@gmail.com or Facebook.com/JFroFitness and HAVE A GREAT WEEK!

Milestones

For me, one of the biggest thrills in working out is achieving milestones...reaching a pull-up or push-up goal, for instance, or getting through a tough cardio routine without having to take a break.  I don't usually associate those milestones with stretching, though, as they are usually reserved for muscle-building exercises.  Today I finished Week 5 of P90X3 with "Dynamix," a dynamic stretch routine that is anything but tame.  Normally, I can get through the 30 min block without pausing, but there are a few stretches that I haven't quite been able to perform fully because I didn't have the range of motion.

However, today, unexpectedly, I found that I could FINALLY perform both of those hard stretches for the first time since I started the program.  It was a GREAT feeling and so cool to reach a milestone that didn't involve your typical "rep" exercises.  And it reinforced for me the notion of sticking with something even if you don't see immediate results, knowing that you will benefit in the end.  Had I not stuck with this routine for the past 5 weeks trying and, to a degree, failing each time, I wouldn't have been able to achieve this most recent milestone, feel AWESOME as a result, and provide myself even MORE motivation to keep on going.

Hope this gives you another reason to keep on persevering at what you're doing.  Keep it going...the best is yet to come!

CONTROL those portions, ya big eater ya!

Portion Control. HUUUUUUUUUGELY important, my friends. Studies have shown--and you may be able to attest, personally--that people will eat what is put in front of them. If you pile food on your plate, you're likely to scarf it ALL down even if you satisfy your appetite midway through. That will lead to unnecessary weight gain, digestive problems, and feeling like a big ol' piggly wiggly.

SOLUTIONS? Here are four:

1) Smaller portions. Dole out smaller amounts of each food you're eating. You can always get more, but you can't uneat something, ya dig? Finish the medium sized portions on your plate and then decide--when you're no longer ravenous, if that was the case--if you want more, not the other way around.

2) Water. Drink a full glass of water before each meal. This will put a small buffer in your belly and allow you to fill up eating less food.

3) Give it time. Eat SOME of your meal until, then take a 5 minute break. DON'T EAT UNTIL YOU FEEL FULL...by then it is too late. Your body takes a few minutes to digest and send signals to your brain telling you how hungry you actually are. After 5-6 minutes, you may discover that you no longer feel hungry. If you're still hungry, have a little more, with your stomach's blessing!

4) Sloooooooow down. If you're like me, you have a natural inclination to scarf down food like it's going out of style. Make a conscious effort to eat more slowly. This will, like #3 above, give your brain time to catch up to your stomach and allow you to feel, more accurately, how hungry/full you really are.

Use some of these tips and you may surprise yourself at how easily you drop some of those unwanted pounds!

Lose 15 lbs in 21 days??? Whaaa??

21-Day Fix is finally here!  Autumn Calabrese has designed a program where you can lose...wait for it...15 pounds in 21 days by following her couldn't-be-easier nutrition plan and 30-minute daily workouts.  It's kind of unbelievable.  Except I've seen the results...it really works.

The way 21 Day Fix works is simple—it's a combination of easy portion control and 30-minute workouts. That's it! What makes it different is that there's no guesswork involved. Everything is laid out for you so you don't have to count calories or points.

What I love about this program is that you can lose weight without ever feeling deprived or cutting out your favorite foods. There's room for everything in this plan! And the workouts are easy to follow, so no matter what your fitness level is, you can keep up and see amazing weight-loss results. 

If you get 21 Day Fix through me, I can get you a FREE workout DVD called Plyo Fix that burns a ton of calories in only 30 minutes. Just stop by my website [CLICK HERE] and follow the 21 Day Fix banner. Or contact me directly at jfrofitness@gmail.com and I'll tell you more about it!

P90X3 Review - First Month

So, I just finished my first month of P90X3.  All I have to say is...WOW.  For those who don't know, P90X3 is similar to its predecessors (P90X and P90X2) but with each workout only 30 minutes long instead of 60-90, which was a welcome change to those of us with jobs/kids/WordsWithFriends habits.  As with the first two iterations, the P90X3 workouts are led by The Bodfather, himself, Tony Horton.  It's been 10 years since he came out with P90X and, at 55 years old, he's as ripped as ever.  Tony states that studies have shown you can get the same workout in 30 minutes as in 1 hour because you're not pacing yourself and saving the burn for later.  I was a bit skeptical at first, but I quickly discovered how intense 30 minutes can be.

As with P90X/2, the first three weeks are the same seven workouts followed by a "recovery" week.  Also similar is the alternating between resistance workouts and more cardio-based routines.  The workouts are given fun names like "Total Synergistics," "Agility X," "The Challenge"--which is my favorite in that love it/hate it kind of way.  Total Synergistics utilizes many different muscle groups and gives you your first taste of pull-ups (which, for me, is always the most humbling exercise).  Agility X gets you off the ground in a Plyo-ish way, and will have you off balance the first time around until you get your bearings in weeks two and three.  Lots of leaping from here to there with a focus on core strength helping with stability.  X3 Yoga is pretty great; I am a big yoga enthusiast, so I really appreciated this workout...but moreso, I appreciated the fact that it is 30 minutes long instead of the staggering 60+ min versions in P90X/2.  It is also a lot more doable for the amateur, unlike the first version, which was very advanced from a beginner standpoint and led to many a frustrating workout.  It goes from vinyasa flows to balance poses and packs a lot in for a 30 minute yoga workout.  The Challenge is pull-ups and push-ups...easy peasy, lemon squeezy.  You pick a goal number for each and try to hit that number as you alternate back and forth throughout the entire workout.  Advice for this one: choose mid-range goal numbers, at least the first time around.  You will start off strong and end a little pile of muscly mush.  Trust me...this one's a burner.

CVX is cardio with weights.  Another one that will get your heart rate up.  I used a ten-pounder the first time around and my shoulders were on FIRE after the first two minutes.  Next up is The Warrior, a military-inspired workout where each set consists of four exercises: upper body, cardio, core/abs, lower body.  From Sphinx push-ups, to super burpees, to sprawls, this is a great one that will have you sweating.  And, finally, Dynamix, a...you guessed it...dynamic stretch routine that will help with flexibility, hit muscles you may not normally work, and kicks the pants off X Stretch (P90X).  It goes from active (leg lifts, side arm planks) to more relaxing (double knee pulls, spinal twist) and, while it won't leave you drenched in sweat, is a great way to end your week and prepare your body for the pounding it will get in the week to come.

The transition week was a nice change of pace...however, anything but relaxing.  It is full of routines both old and new.  Isometrix will have your muscles burning as you hold poses for extended periods of time.  Accelerator is another burner, doing cardio-based exercises at two speeds: fast and faster.  Pilates X made me feel muscles I didn't even know I had; it combines breathing techniques with stretching, core-based movements, isometric holds, rolls...it is a combo-platter of TOUGH.  For the non-Pilate'er, this one will be awkward at first...very similar to doing Yoga for the first time.  Just keep on pressing play and you'll get there.  The other days of the week are Dynamix, CVX, and X3 Yoga.

I got through Week 1 pretty well, the only casualty being a slightly bruised ego.  But, hey, that goes with the territory, right?  The moves are easy to learn, for the most part, and are old hat by the time the second and third week workouts come along.  By the second week, I was already feel much tighter in my core and my suits went from downright tight to slightly snug.  By the third week, everything was fitting better, definition was starting to show in my arms and core, and I was really feeling like I was making progress.  And as the month came to a close and I looked back on how my reps/weights progressed throughout the prior four weeks, my great feelings, physically, were matched with a tremendous sense of accomplishment and overall happiness with my decision to take this journey.

I don't know what it is about these workouts that breaks you down, physically, and yet still has you wanting more from day to day.  But I love this program.  LOVE it.  And I can't wait to see what the next month will bring.  Stay tuned...more to come!

For more information on P90X3, shoot me an email at jfrofitness@gmail.com, visit my FB page at facebook.com/jfrofitness, or go to http://www.beachbodycoach.com/JFro13