2. Add more veggies- Strive for 4 servings per day

3. Be aware of sugar- Look for sugar content when reading labels!  <10 g of sugar/serving is BEST.

Sugar consumption compromises the immune system

4. Eat more probiotics- Probiotics boosts the immune system, reduces inflammation, helps with lactose intolerance, helps those who suffer from IBS. Good sources include: yogurt

5. Increase fiber -Try to have 30 g/day. Benefits include: feeling fuller longer, stable blood sugar levels, regular bowel movements. Great sources include: kiwi, increased veggies, whole grains vs whole wheat,  

6. Eat and drink coconut-It is a short chain saturated fat. For 1.5 oz  you’ll get 14 g fiber

It’s a great snack idea that’s very portable and easy to pack. Coconut water is a good elecrolyte replacement drink (but beware of liquid calories)

7. Eat more dark chocolate- Dark chocolate is one of the highest anti oxidant food on the planet

Look for 85% cacao or higher. 1 oz is a good snack to kill chocolate craving

8. Eat more fish- Brilliant source of omega 3’s found  in cold water fish. Great examples include sole, halibut, salmon. Eat wild fish not farmed when possible

9. Drink red wine- Great health benefits! Argentinean and French wines are best. European wines have less pesticides and sugar so can be a good choice too. Limit American wines. Limit consumption if weight loss is a goal since 4 oz  is 70 calories

10. Reduce  processed foods- Shop only on the perimeter of grocery store. Eat more natural foods, or foods as close to nature as possible. less chemicals and preservatives. Read ingredient list on all foods and learn how to interpret labels. Try to find foods with ingredients you can pronounce, if a 3^rd grader can’t pronounce the ingredients it’s likely not a good choice.

11. Eat out less-Eat home cooked meals so you know what you’re eating.

12. Get prepared- Plan your meals in advance. Cook in batches. Keep nutrition ‘top of mind awareness’ versus an after thought.

Since we are in the dreaded 3rd week I thought it would be a good idea to write a post about productivity. You see if you are more productive with your time, then you become more efficient, and if you become more efficient then you are more likely to make time for your health goals. Thus you will never fall off the resolution band wagon. Here are a few ways to keep yourself productive enough so that you don’t slack off with your routines.

· Plan your day ahead – if you do it the night before even better. Planning a project will likely cut the time spent on the project by at least half. Do it step by step from start to finish.

· Use blocks of time like 25-45 minutes of no distractions (no email, no phone, no getting up)will get you to your goals faster than 8 hours of a normal workday.

· Know and understand the 80/20 rule- 20% of actions account for 80% of results. With that in mind, do the most important stuff first.

· Think long term. Before starting a task or activity – determine what the long term benefits / consequences will be.

· You must delay gratification and make short term sacrifices to enjoy greater rewards long term. Average people do what gives short term gratification. Great ones do what it takes to achieve long term goals especially if it’s not as easy or fun in the short term. The things that matter most must never be skipped over for the things that matter least.

· Time is going to pass whether you use it to move closer to your goals or farther away. Only you get to decide how you use that time and where you want to be in the future.

· There will never be enough time to do everything you have to do. – What are my highest value activities? What can you and only you do, that if done well, will make a real difference? What is the most valuable use of your time, right now?

· Challenges are there to weed out the average. Keep that in mind when you encounter them.

· One of the most powerful words in time management is NO! – You have no spare time, say no early and often to everything that isn’t high value.

· If you don’t schedule it – that means you don’t see value in it.

· Do the most difficult task first, start it first thing in the morning.

If you ever want to see what it is like to truly take training to another level follow mike at:

http://www.FunctionalStrengthCoach3.com
http://www.OnlineBodybyBoyle.com

Enjoy his article.

I think I remember Stephen Covey in his book Seven Habits of Highly Effective People making reference to what I believe he called “the law of the farm.” The reference was meant to show that most of the truly good things in life take time and can’t be forced or rushed. Covey described the process of farming and alluded to how it requires patience and diligence to grow crops properly. In addition, farming requires belief in the system. The farmer must believe that all the hard work and preparation will eventually yield a long-term result.
As a strength and conditioning coach, business owner and personal trainer, the concept has always stuck with me. The process of exercising is much like farming or like planting a lawn. There are no immediate results from exercise and there are no immediate results from farming.

First, the seeds must be planted. Then fertilizer (nutrition) and water must be applied consistently. Much like fertilizer in farming, too much food can be a detriment to the exerciser. Only the correct amounts cause proper growth. Overfeeding can cause problems, as can underfeeding. As I sit and wait for my lawn to sprout or crops to grow, I feel many of the same frustrations of the new exerciser. When will I see results? How come nothing is happening? All this work and — nothing.

The key is to not quit. Have faith in the process. Continue to add water and wait. Farming and exercising are eerily similar. Continue to exercise and eat well and suddenly a friend or co-worker will say, “Have you lost weight”? Your reaction might be, “It’s about time someone noticed.” Much like the first blades of grass poking through the ground, you begin to see success. You begin to experience positive feedback. Clothes begin to fit differently.

When my friends or clients talk to me about their frustration with their initial lack of progress in an exercise program, I always bring up the farm analogy. We live in a world obsessed with quick fixes and instant results. This is why the farm analogy can be both informative and comforting.
An exercise program must be approached over a period of weeks and months, not days. The reality is that there is no quick fix, no easy way, no magic weight loss plan, no secret cellulite formula. There is only the law of the farm. You will reap what you sow. In reality, you will reap what you sow and care for. If you are consistent and diligent with both diet and exercise, you will eventually see results. However, remember, much like fertilizer and water, diet and exercise go together.

Try to grow crops or a lawn without water. No amount of effort will overcome the lack of vital nutrients.
The law of the farm.
Plant the seeds.
Feed and water properly.
Wait for results; they will happen, not in days, but in weeks and months.

Here’s what you SHOULD be eating and doing weekly:

At the beginning of the week, buy:

1. Chicken Breasts: Grill, and then freeze in separate Tupperware so they’re ready to go for each day.  It is rally not as hard as you would think.  Cook 3-4 times more than you need for your meal.  For the next few days you can chop the leftovers  to put in a salad, add to a brown rice dish or make a sandwich

2. Vegetables: Peppers, spinach, tomatoes, and carrots make for a great salad. Broccoli, carrots, and celery make for a great snack and appetite suppressant. Put em’ in Tupperware for the week and now you have things to add to your chicken meal. 

3. Fruit: take oranges, apples and grapefruit to work for your week.  Probably not the best thing to chop up early but if you do, be sure to eat in the next day or two.  Bonus tip: sprinkle some lemon juice on apples to keep from going brown.

4. Nuts: almonds, cashews, and walnuts are perfect for a healthy snack. Avoid roasted nuts as they are roasted in unhealthy vegetable oil.  And remember portion size.  The usual portion of almonds for example is 12 – 14 nuts.  Indulge but don’t go crazy.

5. Treat yourself! Choose your favorite meal once a week and to make sure you can stick to the previous 4 items… mark it on your calendar at the beginning of the week.  If you get the urge to splurge early recognize you won’t get you r cheat meal.  Bummer right?

For the rest of your week:

Work out at least three times per week and set a personal best each work out! On your days off, get in at least 30 minutes of activity.

It really isn’t that hard to make these simply changes.  Then in turn you will be able to make greater gains at another level because the leap wont be so huge. 

If you are a fan of Zig Ziglar You’ve probably heard the old seminar stunt where he’d pull someone out of the audience and he’d ask them what they wanted and they’d reply "more money." He’d proceed to hand them a $1 bill and congratulate them on achieving their goal.

You’ve gotta be specific.

I hear excuses all the time though. "You need money to make money." "I don’t have the time to invest in myself,” "I don’t know where to begin." "My life is too hectic." "The economy is bad."

You get the picture.

Let me tell you about some simple approaches people took to overcome their obstacles-

Joan decided she was going to carve out time to at least 2 days week to make sure she came to the gym. She wasn’t worried about any other days. Was it ideal she said? No. I understand that I need to work out 3-4 days a week. But this is a start.

Bill, decided he needed to keep a change of clothes in the car so when he had extra time he couldn’t make the excuse he needed to go home before heading out for a walk or run.

Elizabeth started to plan her meals on Sunday afternoon so she wouldn’t feel the need to attack the snacks in the lounge because she was hungry at a weak moment.

None of those examples required a major change in a life, or a big investment or wonderful ideal circumstances. I can find you hundreds more just like them too.

Look, I’m not telling you that you need to re-invent the wheel.

What I am saying is that you need to have a specific goals of where you want your body and your life to be in the next few months, otherwise it will probably not significantly improve. Don’t dwell on the obstacles that you think will prevent you from
achieving what you want…Instead focus on finding solutions.

So what do you do when you have 6 weeks and you want to change the way you feel, and look all while gaining confidence?  It is really simple.  Start the Fit to Educate Program.  Results Only has launched its new program.

On October 2nd 2010 Bobby Kelly, owner of Results Only will take 250+ educators, administrators, and education staff through his one day learn by doing seminar.

At the end, all participants will have the tools and a proven blueprint of what, how and when to do all the exercises and nutrition plans.

Want to see what some of the lucky teachers who participated in our pilot program have to say…

   http://fittoeducate.com/testimonials/

Check it out and you’ll be convinced to register for your ticket.

Remember to block out October 2nd on your calendar and reserve your seat today.

* Listen to your body. Rest and Recovery are very important. Don’t ignore nagging muscle pains and soreness. Take measures everyday to boost your recovery through proper nutrition, foam rolling, naps, and stretching.

*It is okay to be a BITCH. Be Inspiring Totally Confident, and Hot.

*Using bodyfat calipers, a mirror, pictures, and measurements are all very important ways to track your progress. Don’t rely just on the scale weight.

*Don’t cheat, Splurge. Cheat meals just sound like you should feel guilty about them. Splurges are a different story. In regards to money, everyone splurges – buys a new pair of jean, gadget, or whatever every so often. You just get back on your budget and move on. The same goes with your diet. Plan to splurge on your diet at least 10% of the time and don’t feel guilty about it.

The Power 9
1) Move naturally (love this one – you should exercise your body the
way it was meant to move).
2) Eat until your 80% full
3) Base your diet on whole grains, beans, garden vegetables, and
nuts while avoiding meats and processed foods.
4) Drink red wine in moderation (all my friends will like this tip). : )
5) Have a plan de vida, or purpose.
6) Participate in a spiritual community.
7) Make family a priority.
Surround yourself with people that have similar values.
9) Take time to relieve stress.
How many of these Power 9 are you doing right now?

According to Buettner, your genetics have little to do with your longevity and if you practice The Power 9 for most of your life, you can add 12 years to it.

Pretty Cool

I want you to decide which you would rather have? One you decide you know you are ready to take action.

I wanted to give my clients a chance to help others learn what they already know so I gave them $100 gift cards to give out to family, coworkers and people they know.

Here is the letter I gave to them to get motivated. Hope you like it.

T’was the Night Santa Met Bobby

T’was the night before Christmas and all through the gym,
No music was playing not even a hymn.

The weights were away, the mats hung with care,
In hopes that St. Nick soon would be there.

As he arrived, I stood up to say,
“Hey St. Nick you should have walked, what’s with the sleigh?”

He looked with confusion and started to stammer,
So I looked up and asked, “Well. What’s the matter?”

“You know you need a workout and there’s no delay.
Mrs. Claus called me up. Today’s your first day.”

He sheepishly said “I’m a busy Guy, with little time.
To make fitness a priority is a mountain I can’t climb.”

I gritted my teeth, and gave him a stare,
then let out a growl, “ Listen buddy there’s kids out there!

They’ve got expectations, YOU are their guy.
Your meant to deliver, your meant to fly.

If you get sick, or your health goes downhill,
Who’ll be around? You’ve got stockings to fill?”

“I know its important and I should exercise each day.
I just don’t have the motivation.” Santa would say.

“Excuses! Excuses! is all that I hear.
You just need a push, to get you over your fear.”

Just 30 minutes a day, is what its about,
and I am your guy, of that there’s no doubt.”

He started to smile and was changing his mind,
then with a chortle, said “Well there IS a little more of my behind.

Mrs. Claus would probably like it, if there was less of me to hug.
You are right, I have been feeling much like a slug.

But what will I do? How will I change?
If I had six pack abs wouldn’t everyone think that was just strange?”

“Nonsense! Nonsense!” I leaned forward to bellow,
You don’t need to be fat to be that jolly ole fellow.

Your getting on in years and you need to take care of yourself,
You’ve got responsibilities! You must think of the elves.

Your job runs you ragged, you’re always on the go,
And think of the balance you need in the snow.”

“You’re right Bobby!”, he said, “I’m ready to commit.
A healthy lifestyle’s for me. I want to be fit.

How can I thank you for setting me straight,
helping me find the path for losing some weight?”

“Santa that’s easy and I know just the way.
We’ll start helping others and we’ll start today.

Here is a gift card for you and for you to deliver.
I want to help others and you are the giver.

For all on your list …a gift of health, a gift to be fit.
They will come to the gym and like you they’ll commit.”

“Bobby” he said this will be easy, “for that I Thank You”.
You’ve shown me the path to what I must do.

It’s time for me to go and get back to work on this night.
Merry Christmas to all, I’ll see you Monday with all my might.”

Happy Holidays from Results Only