David McClain, Weight Loss Journey

David McClain talks about losing over 65 pounds in 6 months with my help and a whole lot of determination from him. (Update: as of 8/10/2011, Dave his completed 12 events including 4 triathlons and 2-10ks, and will be competing in his first Olympic triathlon next week. GO DAVE!!) You'll hear him talk about why he finally had it with his weight, what he did first, and why he went with online training to help him along the way. Dave, I am SOOOO proud of you!!!

Your Two Week Nutrition Plan for Crazy Weight Loss

Here is your assignment: By Saturday, create 3 days of meals, from waking up to going to bed. Include Fruit, Vegetables, Nuts/Seeds, eggs and meat/fish for each day. Send it over to me and I'll make any additions I think will help you, then when you hit the store you will be ready. Starting Monday, you will have 14 days to kick ass in the nutrition department and you will lose weight.
Sunday afternoon:
  • Hit the grocery store with your list in mind and prepare.
  • Grill up a few chicken breasts for you to add to meals all week.
  • Boil some eggs for quick snacks.
  • Cut up and store vegetables that are to be added to salads and morning omelet (Amanda and I pre-portion nuts, seeds and raisins into sandwich bags for quick snacks) Also, getting some bundles of leafy greens and cutting them up yourself is way cheaper than buying the prepackaged stuff.
  • Cut out Dairy and Bread completely for the first week. Amanda use to CRAVE milk every day. I challenged her on this and I doubt she will ever drink it again. I know I won't (except for the occasional coffee splurge at the Bux.) You can go back to it if you really miss it after the 7 days but I doubt you will. Or, try almond milk. We love the vanilla. As for bread and pasta, not for the next two weeks. Your carbs are going to come from fruits (bananas, apples, oranges, etc) and vegetables.

Sample day:

AM: Coffee, 2 eggs, 2 oz of chicken or bacon, bell peppers, mushrooms, and some avocado. (Imagine if your kids ate like this every morning!)

Move your body.
Snack: Hard boiled egg, strawberries. (Done with the coffee, switch to tea or water)
Move your body.
Lunch: A salad with very little dressing (try the raspberry spray dressing...bomb!) Add raisins, raspberries, strawberries, etc. (Pick 2 days a week to have yourself a little dessert after lunch, not dinner.)
Move your body.
Snack: Nuts and seeds, maybe some grapes. If you are going to drink a diet soda, pour out half, grab your soda and at least get a little walk in while you are sipping.
Move your body.
Dinner: Fish/Steak/lean meat. (Note: The meat should be no larger than the palm of your hand and no thicker than that, either.) Stay away from rice and mashed potatoes. Keep it simple with some green beans, soybeans, peas, etc.
Move your body. A family walk would fit nice here, or maybe a Wii dance off!
Dessert: This is most likely the worst idea ever when it comes to having a healthy body weight. Prepare yourself and that sweet tooth by buying small pieces of very rich chocolate. Stick to just one and make sure you are going to be up for at least an hour so it can move through your system and not keep you from sleeping.

Eating like this for two weeks will give you a great start on weight loss. There is a big difference between planning your meals and just recording them. When you just record them, you are vulnerable to the whims of the people around you and whatever is available. Be proactive, not reactive.

Get out of that body- you were meant to be so much more!

My Reality Show Pitch

Guest Post by -Brett Klika(Re-posted without permission. Just a great post I found on ToddDurkin.com) 

Weight loss shows are a hit. Modern society’s insatiable voyeuristic appetite drives millions of viewers to tune in and watch the profoundly overweight, devoid of hope or motivation, endure overly intensive physical and emotional struggles to win a race to the lowest number on the scale. Special diets, celebrity personal trainers, hours of daily rigors, and spectacle-worthy competitions are performed daily under the watchful eye of medical physicians and most importantly, reality show executives. A message of hope is intertwined in these daily tribulations that reads, “If you are overweight and you have access to a personal trainer, psychologist, dietician, gym, equipment and are able to exercise for hours every day for the possibility of a considerable cash prize, you too can turn your life around.”

As complex as the process is depicted in our modern society, maintaining a healthy weight used to be an extension of our existence. Our automated interaction with the world around us has significantly interfered with this relationship. We are now an inactive population in which minorities of individuals sometimes exercise for a pre-determined amount of time. Instead of a reality show displaying how complex the process of weight management is, what if we were to actually highlight how “simple” it can be? No diets, trainers, organized exercise, or psychologists…just humans interacting with their environment the way they were designed to. We can call it, “The Farm.”

Participants would be given a bare plot of land. The only professional assistance would be from a farmer experienced in the daily survival skills needed in the early 19th century. They would be given enough rations to survive for a week or so as they get things going. Unlike the show “Survivor,” they could be put in an extremely resource rich area that is more than capable of naturally providing everything needed for survival. The participants could eat whatever they wanted in whatever portions they chose as long as they grew it or killed it. They would not participate in any organized exercise.

Participants would, however be responsible for everything from building a shelter, planting and harvesting crops, caring for and butchering livestock, and other tasks related to daily survival. There would be no electricity or plumbing, only fire for heat and light and a clean water source nearby. They would be allowed basic sundries such as cloths, baking supplies (sugar, flour, baking soda, etc.) that could be obtained from a “store” two miles from their residence. No refrigeration would be available. Want butter? Eat it! You will of course need to milk the cow and churn it first. Is it the “carbs” that have caused the meteoric weight gain? In “The Farm,” you can eat all of the “carbs” you want. You’ll want to make sure, however, you effectively plant, nurture, and harvest a crop that allows for your preferred volume of consumption. Want pie after dinner? It’s encouraged as a reward after an arduous week! You’ll want to get started early however, as you’ll need to gather the berries, go to the store for sugar and flower, get eggs from the hens, roll the crust, heat the oven, etc. That would be in addition to the other food and domestic responsibilities required for survival.

What do you think would be the outcome of such a “simple” program? Imagine if every food intake was the result of a significant energy output. Imagine if there actually was a limit to the food available. What if movement wasn’t neglected or confined to relatively infrequent short bouts? What if technology didn’t interfere with man’s affinity to rise and sleep with the sun? In the above portrayed environment, how would you expect people’s “energy levels” to be? How about “motivation?” If they continued to live by those means, could they “keep the weight off?” I can’t say exactly what the outcome would be because I’ve never seen a modern show like this. Thousands of years of history give me a pretty good idea, however.

Humans are at their best when they do what humans are supposed to. From an anthropological standpoint, excessive weight gain is actually complicated. Weight loss is not. When it comes to weight loss, simplify to succeed. We don’t live on the frontier any more, but if we can embrace the notion of naturally interacting with our environment physically (walking instead of short car rides, moving throughout the day, opting for manual instead of automated tasks, re-evaluating our food supply and concurrent intake, etc.) we can return the balance of energy intake and output. In essence, returning to the “human” way of life. If anyone has Mark Burnett’s phone number, I want a meeting.

 

Jamie Oliver's TED award speech

Some of the quotes from this video:"Sadly, in the next 18 minutes, 4 Americans will be dead because of the food they eat."

"Statistics say 2/3 of this room in overweight."

"Fact: Diet related disease is the biggest killer, right now, today."

"Obesity cost 10% of your health care costs, $150 Billion dollars a year. Let's face it, America, you ain't got that kind of cash!"

"Every child needs to leave school with 10 recipes they can use."

Mindbody Software for Online Scheduling

Mindbody for your businessI use MINDBODY to run my business. It is the most comprehensive, easy to use program I have ever come across. You can even get a merchant account that cost WAY less than using PayPal. In fact, when I went to headquarters for training on the software, I was offered a job. So, full disclosure, I loved the product/company so much I now work for them. If you are considering using Mindbody, I work for Mindbody and would be more than happy to give you a tour of the software. I am completely confident you will love it!

Click here to email me about a free tour. It truly is an amazing product. I wouldn't promote it if it wasn't.

 

STOP, THIEF!

I came home one day from university and I was pooped. I started class at 7am and went non-stop until 5:30pm every Tuesday and Thursday but this particular day I was exhausted because I had 2 exams that day. I remember I kept thinking once I get home, I have one last beer in the fridge and an Its It! ice-cream sandwich waiting to be devoured. I walked in the door, threw my bag on the table, opened the fridge...no beer. Opened the freezer...no ice cream sandwich. I was calm at first, trying to remember if I had eaten it the day before. I knew I hadn't, I just knew it. Roommates were gone so I couldn't ask them...then I walked by the garbage can. Inside, right on top, lay an empty can of beer and an Its It! ice-cream sandwich wrapper. I was livid.

Now, a beer and an ice-cream sandwich hardly warrant complete hatred of another man, but a full day's worth of anticipation, only to have it stripped away by a thief just devastated me. My roommate got home a few hours later and I had cooled off by then. Then he lied and said it wasn't him. Finally, he confessed and agreed to do my laundry for a week. Deal.

Why did I tell you that story? Because YOU are a thief. I am a thief. How, you ask? That depends, really-its different for everyone. Maybe you have a husband who works really hard to provide for you and instead of acknowledging that you decide you will interpret it as him not wanting to be with you. Maybe your wife asks you questions about your day because she is truly interested in you but instead you interpret it as her interrogating you. Or, maybe you are 100 pounds overweight and you are stealing experiences you could have if you were a healthier weight.

The last one is the one I deal with most often in my personal training practice. I hear, "I am overweight, but other than that I am healthy." Really? Is that possible? Can you be 100 pounds overweight, or even 50 pounds overweight, and call yourself healthy?

Being overweight has become socially acceptable in our culture. It should not be. People are stealing a better life from them self. They are forfeiting a life full of adventure and increased comfort for a life of small happiness in the form of chocolate and hamburger's mayonnaise.

Is that you? Are you a thief? Stop, thief! Get honest with yourself. Stop stealing from the person closest to you. Living as a thief will NEVER bring comfort, only pain. Best way to start is with a food journal. Write it ALLLLL down for a week and go over what you ate. Hire a trainer and really get a sense for how out of shape you are.

But most of all, stop lieing to yourself that you are "okay." "We were meant to live for so much more" is not just the name of a badass song, but a truth that many of us don't believe anymore.

Where should I get certified?

Certifications:"What organization should I get certified with?" is a question I get all the time. Between my brother-in-law trainer and myself, I think in 5 years we have been asked twice. The general public is not interested in who you are certified under, only that you know what you are doing and you can deliver results. Get certified to build confidence and knowledge, not to impress people. Trust me, a trainer with 10 certifications is not impressive to anyone but themselves. Whoever you go through, stay current through continuing education units and ALWAYS have insurance. Some companies to check out for certification are: ACE, NASM, ACSM, and ISSA. As a coach, I am currently in Robbins-Madanes Coach Training and I love it. There are many others, but these are the ones I know of the most because I have gone through their programs. TIP: Find out what is popular in your area, and what certifications are accepted at the place you want to work.

Tips for Personal Trainers and Coaches

*Links are bold and underlined Certifications: "What company should I get certified with?" is a question I get all the time. Between my brother-in-law trainer and myself, I think in 5 years we have been asked twice. The general public is not interested in who you are certified under, only that you know what you are doing and you can deliver results. Get certified to build confidence and knowledge, not to impress people. Trust me, a trainer with 10 certifications is not impressive to anyone but themselves. Whoever you go through, stay current through continuing education units and ALWAYS have insurance. Some companies to check out for certification are: ACE, NASM, ACSM, and ISSA. There are many others, but these are the ones I know of the most because I have gone through their programs. TIP: Find out what is popular in your area, and what certifications are accepted at the place you want to work.

Websites I have always used GoDaddy for domains. Start a blog, not a stale website. Wordpress has been the blog of choice for me. Many reasons, too many for here. They are the best in my book. Stand alone websites pale in comparison to blog in regards to repeat traffic. Buy your name (jamesleath.com, trainerjames.com) or your brand and forward the domain to your blog.

Email and Calendar Connect your free GoDaddy email account to a Google Apps account. That way you have a calendar an can use the Google Docs with clients.

Mindbody for your business I use MINDBODY to run my business. It is the most comprehensive, easy to use program I have ever come across. You can even get a merchant account that cost WAY less than using PayPal. In fact, when I went to headquarters for training on the software, I was offered a job. So, full disclosure, I loved the product/company so much I now work for them. If you are considering using Mindbody, click here to shoot me an email for a free demonstration. It truly is an amazing product. I wouldn't promote it if it wasn't.

AWeber for Newsletter Its a toss-up between AWeber and Constant Contact. Both are great. If you go with Mindbody, they have an integration tool with Constant Contact. But these are the best two out there. I was with AWeber for a while but switched to Constant Contact when I started with MINDBODY. I am pretty happy with the switch.

SparkPeople.com Most of my clients keep track of their own measurements and keep a food journal using SparkPeople.com. Its a great tool, plus there is an iPhone app.

Google Docs Again, Google Apps is the way to go. Using Google Docs to create forms for your clients is an amazing way to keep them accountable. Great for food journals and exercise prescription.

Register with IDEAfit.com Fitness Connect IDEA FitnessConnect is the largest fitness professional directory, connecting more than 16 million consumers to more than 200,000 fitness professionals with credentials verified by the top 23 fitness certification bodies...and its FREE. (I copied that straight from their site.)

Get a mentor You need a mentor/coach. Grab someone you respect and offer to buy them a sandwich in exchange for picking their brain. I have a trainer/coaching program you can find here if you want that person to be me, or you can click here to shoot me an email. Whoever it is, it is very important and valuable to have a mentor.

Read good books Don't waste too much time reading about anatomy. Your clients don't give a crap what deltoids are. Its called a shoulder- call it that. Search out books on psychology and self-help. These are the subjects your clients want to talk about. Some favorites include:

  • Think and Grow Rich
  • The Influencer
  • The Talent Code
  • Man's Search for Meaning

Dropbox Account Use the above link to create a dropbox account to share files with clients that are too big to send over email. You get 2GB for free and extra if you share it. I use this to share videos/clips with my clients.

Email and Calendar for Trainers and Coaches

Email and CalendarConnect your free GoDaddy email account to a Google Apps account. That way you have a calendar an can use the Google Docs with clients. Also, your *MINDBODY account can connect to your Google calendar and keep you updated.

*Reminder: I work for Mindbody and would be more than happy to give you a tour of the software. I am completely confident you will love it!

Click here to email me about a free tour.

 

The Truth about Nutrition and Health

Here's the final word on nutrition and health, Seriously, it is a relief after all these conflicting medical studies! Diets and Dying

  • The Japanese eat very little fat and suffer fewer heart attacks than the British or Americans.
  • The French eat a lot of fat and also suffer fewer heart attacks than the British or Americans.
  • The Japanese drink very little red wine and suffer fewer heart attacks than the British or Americans.
  • The Italians drink excessive amounts of red wine and also suffer fewer heart attacks than the British or Americans.
  • The Germans drink a lot of beers and eat lots of sausages and fats and suffer fewer heart attacks than the British or Americans.

CONCLUSION:

Eat and drink what you like. Speaking English is apparently what kills you! Go America!

Is Online Training for you? Click here to set up a free demonstration to find out!

Writing Thank you notes

When was the last time you sat down and wrote someone a letter? I know from experience that a woman cares more about the thought of a gift than the price. If I buy my wife something expensive, I get the same reaction when I write her a poem. The same is true for your campers. Make it a habit to write one note a day to a different camper. Write a simple quote, a motivational blurb you came across, or just tell them you are proud of some accomplishment they have made. They will appreciate you for that.

Recently, my wife and I were invited to one of my client's house for dinner. I was surprised to see a note I had written her 6 months ago sitting on top of her desk. On it I had written a quote from John C. Maxwell and told her I proud of her I was. She says she reads it when she needs encouragement not to eat crappy food.
Write a short letter. It'll go a long way!

Jan 24-28: Weekly Wrap Up

It was a great week of challenges. People really stepped it up. Love to see all the hard work! Click on a link below to see the challenge. If you missed a day, get it done and post up how you did! Have a great weekend! Monday How far can you go on the treadmill in 30 minutes?

Tuesday How long can you hold a plank?

Wednesday How many crunches can you do without stopping?

Thursday Wall sits

Friday Friday Five Pushup Challenge, week 2 (Jack LaLane, in 1956 (age 42): set a world record of 1,033 push-ups in 23 minutes. He passed away this week at age 96. Click here for my post on him.