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I have not always been fit

Though I am now a This_was_me2personal trainer, eat well, and have a low body fat percentage  – I was not always walking like I walk today.

In January of 2010 I was walking around at close to 215 pounds. I wasn’t overweight, but it turns out, being 5’ 8” tall, I was just about 6 ½ inches too short. Okay, I was fat. Yeah fat, not overweight, let’s not sugarcoat it. I remember lying on my Nevada driver’s license application and wrote down a weight of 190 lbs. “I am not going to be 210+ for long,” I thought. And I wasn’t.

Later in 2010 I made some changes. It started when I was working a graveyard shift and saw an infomercial for one of these “extreme” fitness programs. Guys getting ripped in 90 days. Women dropping pounds of fat in record time. I was sold. I gave the program a try.

After a few weeks of doing the workouts I was having some phenomenal results. It looked like this was really going to work. In no time I would actually match the 190 pounds on my driver’s license. Woo hoo! Only I let some things get in the way. My schedule at work changed. Kids started afterschool sports. Time was getting the better of me. My workouts fizzled. My weight loss efforts fizzled too.

A couple of months later I saw another infomercial. Same guy from the extreme fitness commercial, only this time he promised to get me in shape in just 10 minutes a day. A gimmick? Read more…

 
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A Few Tips to NOT Ruin your Diet with Thanksgiving

You have a few options on Thursday (and the rest of the weekend) when it comes to eating:

1. Pig out. Put on a few pounds and get pregnant with a food baby which will take several workout sessions and calorie restrictions to deliver. Spend the following week repairing the Thanksgiving weekend debacle.

2. Eat completely clean. Pie? No thank you. Gravy? Yeah, right! A cocktail? No way. Pass the flatbread (no butter), turkey (no added salt), steamed broccoli, and chase it with a glass of distilled water.

Or Read more…

 
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Confession: I drank the Kool Aid

Yeah, I’ve drank the Kool Aid. More than once. Since I got into weightlifting and working out beyond traditional team sports when I was 16 years old, I’ve tried all sorts of diets, supplements, cleanses – you name it. The new scientific breakthrough in sports nutrition. The ultimate fat burning pill. The muscle building supplement that rivals anabolic steroids. I’ve tried some supplements with success, and tried others that were duds, and even tried some that were harmful. Now that I am a little older (okay, a lot older) and quite a bit wiser (okay, a little more wise) I am a much more cautious of what I put into my body. Maybe some of what I have learned can help you to avoid some of the mistakes I have made.

Mistake #1 – Believing magazine ads, labels, and claims from supplement companies.  Hey, a company can’t make outrageous claims about a product that doesn’t work, right? That’s false advertising. Wrong. There are several supplements that claim they have products that do this and that – build muscle, burn fat, boost testosterone, give you energy, etc. The truth is that many of these claims are based off of bad science or incomplete science – in other words, no long-term trials to test effectiveness, side effects, and such.

Mistake #2 Read more…

 
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Lotto Tickets, Jackpots, and Getting Fit Quick

We live in an instant gratification society. We like quick results. We like fast food, microwaves, drive-through windows, and instant-winner game tickets. How many people play the lottery in hopes of becoming instantly rich overnight? Millions. How many lottery winners do you personally know? My guess is zero. The same thing goes for slot machines and poker tables in Las Vegas. A small town in the middle of the desert became a large city and one of the most traveled tourist destinations in the world based off of the hope of instant success. Casino and gaming companies have become large corporations with tens of thousands of employees; all built on people’s dreams of striking it rich with little or no work. How many of the current estimated 8.9 million millionaires in the United States are the recipients of winning lotto tickets and jackpots? The number is too small to even count.

When it comes to fitness we are attracted to the same type of advertising. Slim down in 6 weeks, get totally ripped in 90 days, or change your body in no time at all. While many of these programs can work and deliver great results in a quick amount of time, I have a secret for you:  In order to get fit and stay fit, it is not the result of doing something for 6 weeks or 90 days – it is the result of doing something consistently over time for the long-run. There is no jackpot or winning lotto ticket when it comes to your health. To achieve results that last, we need to think about the long-term. We need to adopt a lifestyle change.

 
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How Much do You Spend?

Our priorities can tell us a lot about our lifestyle. Do you consider fitness to be a big priority in your life? And, if not, do you want fitness to become a priority in your life? If the answer is yes, then I would assume that you allot a certain amount of time in your life to health and fitness.

One big indicator of this is evaluating how you spend. There are two things we can spend: money and time. What are you spending on TV, video games, Facebook, movies, and such. What are you spending on your health? Does your spending reflect your biggest priorities and goals?

If your answer is, “No, my spending does not reflect my biggest goals,” then what do you need to do to get your priorities in order? My guess is you already know the answer. Get to work on that immediately.

 
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5 Days of Breakfasts with 5 Ingredients or Less: Day 5

P1010563Today is 5 of 5 on this week’s series 5 Days of Breakfasts with 5 Ingredients or Less. I hope you have found the recipes useful and they have given you some ideas on how you can have a healthy breakfast to start your day. A good breakfast can give you energy to start your day you are fueled up for whenever your workout time is. Today I bring you Breakfast Quinoa, a meal that is very versatile and can be made anyway you like it. This recipe features berries, nuts, flax, and honey for a great tasting alternative to oatmeal.

 

If you are new to quinoa (pronounced keen-wah), it is considered a pseudo grain, or something that has the consistency of a grain but is more of a grass. A lot of people use quinoa the way you would use rice. Quinoa takes on flavor of other foods really well which is why it is a good breakfast ingredient as well. Quinoa is a complete protein, meaning it contains all of the essential amino acids your body needs.

 

Breakfast Quinoa Read more…

 
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5 Days of Breakfast with 5 Ingredients or Less: Day 4

P1010560Day 4 of the 5 Days of Breakfasts with 5 Ingredients or Less! Today is another real easy one: I am simply suggested a protein shake recipe. There are thousands of options with this. I always have whey protein in the house to mix with frozen fruit, nut butters, and other ingredients for a supper quick meal replacement shake. This recipe is a twist on a Mexican beverage called horchata.

Horchata Protein Shake

1 scoop of vanilla whey protein Read more…

 
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5 Days of Breakfasts with 5 Ingredients or Less: Day 3

P1010564Here we go with Day 3 of 5. This week we have been bringing out a new recipe each day of some breakfast menu items that can save you some time in the mornings. Today we have Baked Egg Cups. These are a great thing to make on a weekend and then store away in the freezer for when they are ready to enjoy.

Baked Egg Cups

Ingredients:

12 eggs

About 1 cup chopped onion

About 1 cup chopped bell pepper

6 1 oz. slices of cheddar cheese, cut in 4 squares to make 24 small slices of cheese

Coconut (or other) oil or paper cupcake cups Read more…

 
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5 Days of Breakfasts with 5 Ingredients or Less: Day 2

Were on to Day 2 of 5 Days of Breakfasts with 5 Ingredients or Less. Today is a really simple one (more of a breakfast hack than a recipe). It’s just an easy spin on an easy breakfast. Just cereal and whey protein – Protein O’s we’ll call them. With the popularity of alternative milk products it is real easy to have a low-protein cereal breakfast, which I do not recommend regularly. Most whey proteins available have roughly 20 grams of protein – a great way to start the day.

Protein O’s

Ingredients:

1 serving of “O’s” cereal (I prefer organic brands)

1 scoop of vanilla whey protein powder

½ cup of cold water

Ice (optional)

Directions: Read more…

 
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5 Days of Breakfasts with 5 Ingredients or Less: Day 1

P1010562Have you ever skipped breakfast? Breakfast is easy to skip and forget and it is also an easy time to reach for something high in sugar, artificial ingredients, and have a carb overload. This week on the blog I am doing a new breakfast recipe each day, for 5 days with each breakfast containing 5 ingredients or less!

This first recipe is for muesli. This Swiss breakfast dish is a quick, make-ahead option that takes minutes to make and can save you time in the morning. You can eat it at home or take it on the go.

Enjoy!

Muesli

Ingredients:

½ cup rolled oats

¼ cup chopped walnuts

2 Tbsp. sunflower seed kernels

½ cup milk (cow’s milk, almond, coconut – your choice)

1 Tbsp. of maple syrup

Directions: Read more…

 
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© Glen Gosch Fitness | Fitness at A-