Getting Lean Part II

Go All DIY
"Throwing something together for yourself at home is almost always going to involve fewer calories than dining out," Dimmick says. "You can control the ingredients and the portion sizes." For nights you're too rushed to cook, stock your pantry and freezer ahead of time with these staples: vegetable and bean soups, a frozen vegetable pizza, brown rice you can microwave, a can of black beans and salsa (a combo of the latter three make an easy, healthy meal). In order to make a brown-bag lunch as easy as possible, double dinner recipes so that you'll have leftovers. Chili and lasagna—make them both heavy on the vegetables—are especially tasty the day after you make them.

Eat real Food
"The more packaged and processed foods you eat, the less satisfied you feel," says Antonucci. "A half of a sandwich is a better snack than a handful of pretzels; nuts are more filling than animal crackers." Pack an apple for emergencies.

Pay Attention
"Before you reach for a snack, make sure you're really hungry," says Eberle, who explains we often eat when we really need sleep, play, or downtime. 'You may just need to step away from your desk for 15 minutes and chill out."

What's Your Intake?
Count your calories, if only for a few days. "Most people hate doing it," Dimmick says. "But it's the only way to actually see the mindless eating over the keyboard or steering wheel or in front of the television." You can carry a small notebook and log everything or use an app: Loselt, MyFitnessPal, and MyPlate are three popular apps to track calories.

DOWNSIZE YOUR SETTINGS
Bigger utensils and dishes promote bigger meals, so keep your dishes appropriately sized—a salad plate can easily hold a sandwich and a piece of fruit, which is a perfect lunch—and your serving dishes off the table.

TREAT TRAP
After a long run, set a limit of "reward calories," Nisevich Bede says. "A safe number is 200 reward calories, and if you went for a really, really long run, 400 calories." Good choices include: low-fat ice cream; bite-size cookies; single-serving-size chips; high-quality dark chocolate.



LOST 80 POUNDS
Ken Smith 51, Starting weight: 250
Marathon PR: 3:08 in the 2011 Boston Marathon

TURNING POINTS
"I'm a nurse practitioner, and when I was doing a dictation after seeing a patient, my back went out. You can hear me scream in the recorder. I gave myself seven months to get in shape, and I signed up for the ING Miami Half-Marathon."
MEAL—AND MENTALITY—SHIFT
"I used to never eat breakfast and didn't have time for lunch, so then I'd eat anything I could get my hands on. Two Whoppers for $4 was a favorite. I changed almost overnight. Steel-cut oats for breakfast; a salad, protein bar, and sandwich for lunch; salmon and pasta for dinner; I eat every two hours."
LONG-TERM COMMITMENT
"I schedule my races a year in advance. That way, I have a race every two or three months, and it keeps me on track."


LOST 85 POUNDS
Darren Mah 37, Starting weight: 215
Marathon PR: 3:38 in the 2010 Portland Marathon in Oregon

TURNING POINT
"I knew I was heavy—my double chin hit my collar when I was typing, and all I wanted to do was lie on the couch after work—but once I saw a picture of myself at my sister's wedding, something had to change. Heart disease runs in my family; I was going to have a heart attack at age 40 if I didn't lose weight. When I saw that picture, I got on my treadmill that day and walked for 30 minutes."
LIGHTS OUT
"I used to eat really late at night, and now I try not to eat past 7 p.m. If I am really hungry, I'll have some carrots or a bowl of cereal—something that makes me feel full but not stuffed."
KEEPING TABS
"I tracked my weight loss on an Excel spreadsheet, and still weigh myself every morning. I'm at my goal weight, but I still like knowing where I am."


Best & Worst Foods for Diets
After following about 121,000 men and women for 20 years, researchers at Harvard University published a study in the New England Journal of Medicine in 2011 that documented the foods and drinks most and least associated with gaining weight. Nutrition Energy's Lauren Antonucci gives the benefits or drawbacks of each.

THE BEST
NUTS Great combination of unsaturated fat and *lling *ber.
YOGURT A good source of calcium, plus probiotics for gut health.
FRUITS High water content and key antioxidants and vitamins.
WHOLE GRAINS Packed with B vitamins and fiber.
VEGGIES Low calorie, lots of vitamins and nutrients, and high fiber.

THE WORST
FRENCH FRIES Deep-frying makes them high in calories and saturated fat.
POTATOES Often fried or covered with butter, sour cream, or sugary ketchup.
SWEETENED BEVERAGES Skip soda to save calories for when you need sports drink.
RED MEATS Avoid fatty cuts, such as T-bone, New York strip, and rib-eye steaks.
PROCESSED MEATS Most contain nitrates and are very high in saturated fat.


ROADBLOCK: You're famished
Eat something with protein, carbs, and fiber like plain, fat-free Greek yogurt with a cup of berries. "Don't let yourself get too hungry, as it's hard to stop eating," Eberle says.

ROADBLOCK It's a special occasion!
Celebrate. Moderately. Have a (small) piece of cake. No good comes of trying to "save up" calories. Eat your normal meals and snacks so you're not starving.

ROADBLOCK Gaining back lost weight
"Trying to stay at your lowest weight is like trying to stay at your peak fitness year round," Fitzgerald says. "When you dial back training, expect to put on a few pounds."


RUN TO LOSE

DON'T BELIEVE WHAT YOU SEE
While pace and incline numbers on the treadmill are accurate, one number likely isn't: the calorie count. "The number doesn't take into account your metabolic rate or current condition, which make a big difference in the rate of calories you burn," says Gregory Florez, spokesperson for the American Council on Exercise.

Be Honest
Was that really a six-miler, or was it four? Did you take an extra, unscheduled rest day? "Many runners believe they're consistent when they're not," says Tony Williams, a coach in Seattle. A surefire way to stay consistent: Follow a training plan and sign up for races. "When you have a plan, you have a way to set and reach goals so you taste success," says Briana Boehmer, a personal trainer and coach in Delafield, Wisconsin.

Run, Run, Run...
"The total amount of time you spend running is going to have the biggest influence on your calorie burn," says Matt Fitzgerald, author of Racing Weight: How to Get Lean for Peak Performance and a coach in San Diego. Start by adding easy miles, no more than a 10 percent increase a week. If you run in the morning, go for another two-miler after work. Increasing the distance of your long runs should be your last priority, because they require more recovery.

...Cross-Train If You Can't
A stress fracture or a case of plantar fasciitis takes you off your feet, so be smart about your training. If you're a beginner or an injury-prone runner, don't run every day; instead, get in at least three days of cross-training a week, says Williams, so you don't bring on overuse injuries. "Bike, swim, get on the elliptical, whatever doesn't aggravate your body," says Williams.

Then Crank the Intensity
If your volume is nearing maximum capacity or you're crunched for time, then add more challenging workouts like speedwork or hill repeats that strengthen your anaerobic system. Running a hill with a five-percent grade burns about three to five additional calories a minute, according to Liz Neporent, an ACE-certified personal trainer. But the key is to do these workouts prudently—no more than once or twice a week—and to pay attention to your form so that you don't strain a muscle or otherwise get injured. Follow a training plan appropriate for your level of running.

Exercise Today
Run or cross-train? Boehmer offers up this easy quiz to gauge what to do today Circle the number that best relates to your situation:

How hard was your run yesterday?
1 Easy
2 Average
3 Unusually hard or long: speedwork or longest run of the week

How are you feeling today?
1 Great
2 Not too bad
3 I hurt more than I'd like to admit

How many days in a row have you run?
1 2 3

ADD YOUR NUMBERS: If your score is 7 or higher, nonimpact cross-training—swimming, cycling, strength training-is a good call for a recovery day.


Pump the Iron
In order to maximize lean mass, stick with simple strength-training exercises for your major muscles, like squats, lunges, bench presses, and triceps dips. "You want to move big loads to build muscle," says Fitzgerald, who recommends lifting a weight that you can handle for eight to 10 reps.

Manage the Marathon
"The long-distance runs required for marathon training rev your appetite," says Eberle, "which makes it more challenging to take in fewer calories than you burn." Plus, it's easy to fall into the I-ran-20-miles-so-I-can-eat-whatever-I-want mentality. If you do go the distance, be conscious about your intake. Eat a meal filled with wholesome carbs and protein, like eggs and a whole-wheat English muffin, immediately after your run so you aren't tempted to snack.



LOST 190 POUNDS
Brian McCarthy 31, Starting weight: 230 & Liz Tierney 29, Starting weight: 240
5-K PRs: 20:16 (McCarthy) and 25:00 (Tierney)

TURNING POINT (Brian): "When we met six years ago, we weren't fat. We gained weight together. I'm 5'6", and I realized extra-large shirts didn't fit me anymore. I shouldn't be wearing XL to begin with."
SUCCESS IN NUMBERS (Liz): "It's a team effort. We hold each other accountable and get each other out the door to exercise."
NO "NO" FOODS (Brian): "We didn't cut any foods out of our diet because we knew that wouldn't be sustainable over the long term; we just introduced moderation. Instead of eating an extra-large pepperoni pizza, I'd have a slice."


A Winning Weight-Loss Combo
Approach eating and training with the same mind-set

1 You have to be consistent. Just like you can't only do a long run and expect to finish a race well, you can't focus on your diet just a few days of the week.

2 One bad run doesn't ruin your training, and one bad meal (or day of bad eating) doesn't derail your weight-loss quest. Lace back up and get out there.

3 Get to the starting line by setting small goals, like running for a half-mile beyond your current limit, or choosing a granola bar instead of candy.

4 There are days you don't want to run and days you want to raid Dunkin' Donuts. Tell yourself you'll just go two miles; chances are you'll pass up the DD.


CROSS-TRAIN TO BLAST CALORIES
Bicycling [14 to 16 mph]: 682 calories
StairMaster [no hands]: 614 calories
Swimming [50 yards/min]: 545 calories
Elliptical: 491 calories
Walking [15-minute mile]: 341 calories


ROADBLOCK You're injured
An injury doesn't give you a pass. Successful members of the National Weight Control Registry average one hour of brisk walking daily. "Consistency is key," Thomas says.

ROADBLOCK You're unmotivated
Surround yourself, either virtually or in person, with like-minded people. Join a running group or a charity organization training for a race; accountability is motivating.

Very Cool Read on Getting Lean

I read this the other day from runner's world magazine and thought I would share it with you guys. It is titled Get in the Lean Lane 50 Ways to get Lean. Some I agree with some I don't but either way its a step in the right direction, enjoy.....

EAT TO LOSE

Plan Ahead
"Know when you're going to eat and what you're going to eat," says Suzanne Girard Eberle, M.S., R.D., author of Endurance Sports Nutrition. "Plan it out at the beginning of the day and the week so that you're not scrambling when you're hungry." This helps you resist the temptation of fast-food restaurants or pastries in the break room.

Eat Often
Aim for three healthy meals and two small snacks a day, which means you're eating something around every three hours. A 2010 Swedish study involving more than 3,000 people found that those who ate more than three times a day had a lower body mass index and waist circumference; consumed more fiber and less fat; and drank less alcohol than those who limited their eating sessions to three or less. "Eating more often keeps your metabolism humming, and prevents you from getting super hungry," says Lauren Antonucci, M.S., R.D., owner of Nutrition Energy in New York City.

Repeat Yourself
The National Weight Control Registry is a compendium of more than 10,000 people who have maintained a weight loss of at least 30 pounds for at least one year. These successful losers "limit their exposure to temptations," says J. Graham Thomas, Ph.D., a co-investigator on the study, "and have a repertoire of healthy foods they pull from regularly."

DON'T DRINK SUGAR
A study out of Tufts University in Boston looked at the association between sugar-sweetened drinks and the nutritional habits of 947 adults. Unsurprisingly, those who drank the most sugary beverages, like soda, had a higher risk of obesity and a lower intake of fiber. When you celebrate, opt for wine, beer, or a drink mixed with club soda. "Margarita mix, orange juice, and Coke often have more calories than the alcohol," Dimmick says.

Veg—and Fruit—Up
Aim to have fruits and vegetables make up half of each meal. "Your breakfast should be half fruit, and your lunch and dinner, half veggies," says Dimmick, who adds that snacks should have the same 50/50 ratio: think carrots and a yogurt, or string cheese and an apple.

Daily Eats
BREAKFAST
Rotate three meals, says Pamela Nisevich Bede, M.S., R.D., sports nutrition expert for the Runner's World Challenge. Ideas: "adult" cereal (high on fiber, grains; low on sugar), oatmeal, Greek yogurt, or eggs. Always include fruit.
LUNCH
Rotate three to five meals. Ideas: salads (go easy on high-calorie toppings), sandwiches on whole grain (hold the mayo), eggs (if you didn't have them at breakfast), and broth-based soups. Always include fruit or a side of vegetables.
DINNER
Rotate five healthy meals like chicken, fish, and whole grains. Always include vegetables. "Keep your meals interesting by changing the vegetable and fruit sides and mixing up the preparation of the entree," Nisevich Bede says.

Go Off the Sauce
Beware of the hidden calories in sauces. Use tomato sauce instead of alfredo on pasta; substitute hummus or mustard for mayo on a sandwich; and make your own salad dressing: Add a little ranch seasoning to plain Greek yogurt, or a dash of olive oil and balsamic vinegar.

Take It Easy on Nut Butter
Runners love peanut and almond butters, and for good reason: They offer protein, healthy fats, and fiber in a convenient package. But a serving size is two level tablespoons. "People often end up eating three tablespoons," says Dimmick. "That's an awful lot of calories."


Make Fiber Your Friend
"Multiple studies have shown that fiber is correlated to weight loss as well as weight maintenance," says Jennifer Vimbor, M.S., R.D., founder of Nutrition Counseling Services in Chicago. Fiber passes through your system undigested, so your body has to work harder and longer to move it out, which helps rev your metabolism and give you a feeling of fullness. Aim to eat at least 25 grams of fiber a day: beans, whole grains, fruits and vegetables. (But to keep your GI tract quiet during your run, don't eat fiber two hours before you head out.)

Keep it Away
Don't bring decadent foods into your home; it's easier to win the battle at the grocery store than at the dinner table.

Practice Long, Slow Eating
In a study published in the Journal of the American Dietetic Association in 2011, researchers in New Zealand looked at the relationship 2,500 women had between their self-reported speeds of eating and their body mass indexes. For each step up in speed (on a five-step scale from very slow to very fast), BMI increased by 2.8 percent. By slowing down, you give your mind a chance to process that your body is full. Increase your meal splits by eschewing distraction: no computer, no television, no newspaper. "You'll become aware of every bite," Eberle says.

Keeping up with the Jones's

The Jones’s

Where do I begin, Gary and I had reached the point where we were tired of sitting on are butts and talking about making a change. I had never really had a problem with my weight.  If I needed to lose a few pounds I would just adjust what I ate, or to be honest not eat at all.  Gary had been in the gym and working hard to get down to his goal weight when we started dating 3 ½ years ago. I managed to put every bit of weight that Gary had worked so hard to take off, right back on him, and then some!!  Not to mention my weight went up to 153 pounds! Happy weight as some like to call it but we weren’t happy about it at all.

So when we heard about the “6 Week Weight Loss Challenge” at Samson SC we decided it was time do something about it. And after the first Boot Camp we were hooked, oh and it really KICKED OUR BUTTS!!!

In the last 3 months, from October to December 2011 we have both lost 25 pounds! With a lot of hard work, a change in our mind set and most of all changing our eating habits for the better we’re both in the best shape we’ve been in, in years.  In the beginning we struggled with the commitment to healthier eating so progress was slow, but it was because we still had not completely cut out all of the bad foods we enjoyed so much.  So in November we decided it was time to really watch what we were putting in to our bodies. It was like flipping a switch, the weight just started to melt away and we were feeling better everyday!!  We worked hard between the boot camps and personal training, and it the results are nothing less than amazing!

Thanks to Tony and all of the AWESOME trainers, Shauna, Kelly, Mike, Lou, Pedro & Andrew!! You guys at Samson’s SC are amazing!

Gary & I look forward to continuing our fitness journey with you guys!!

Sincerely,

Pam & Gary

Top Apps in 2012 for Getting Built

Technology that will help you build some serious muscle

Your smart phone is more than just a social networking device that sends and receives texts, videos, and instant messages—it can double as your workout buddy too! So for fitness buffs and aspiring body builders, your iPhone, Android, or Samsung Galaxy phone can help you get seriously ripped! Just download the following top fitness apps that will help you build some serious muscles by hooking you up with professional workouts, expert personal training advice, and nutrition tips to make sure you’re packing the proper amount of protein.

Fulfill your muscle-building goals in 2012 with the following apps for getting build like a tank:

1. Calorie Tracker by Livestrong.com ($2.99)

This is my go-to app every single mealtime. I use it to track how much calories I’ve consumed after every meal and snack, which is easy thanks to Livestrong’s database containing over half a million food items—including dishes from popular restaurants, ethnic foods, and every protein bar you could possibly nosh on after your workout. Plus, if you’re unsure about your after workout meal choice, you can simply log onto the Calorie Tracker to see the fat, protein, and carbohydrate value before you consume it.

2. Restaurant Nutrition (Free)

This app can be used simultaneously with your Calorie Counter app from Livestrong to fill in the gaps. This app offers up the nutritional values (calories, fats, carbohydrates, and protein) of menu items from popular chain restaurants throughout North America. You can also use the handy GPS map function to track down your favorite dining establishments when you’re in need of some fuel on the go.

3. iFitness ($0.99)

Truly an app that services your physique—from head to toe—iFitness boasts a database of thousands of exercises for every single muscle in your body. Plus, the user-friendly interface resembles an iTunes library so when you launch the app, you select your exercise either alphabetically, according to muscle group, or according to area on the body, however you prefer to target your desired area. You will see all exercises are accompanied by a written step-by-step description as well as visual examples. And like creation an iTunes playlist, you can group your favorite exercises to design a customized workout.

4. iPump Abs & Core ($1.99)

As a bodybuilder, you already know that a strong core is key to a strong physique. Target that hard to chisel mid-section with a comprehensive collection of 9 workouts, over 60 visual and audio examples, and step-by-step video dedicated to your core-wellbeing (so your lower back, obliques, and abdominal muscles). Once you master the techniques, you can use the app’s timer to build your strength and endurance, and track your path to six-pack heaven using the customized training log.

5. Dietician-iP ($7.99)

Dietician-iP puts all of the macro and micro nutrient information you need to build optimal muscle weight at your fingertips. Dietician-iP offers a complete database of over 1,000 food items, plus detailed nutritional breakdowns on each, all backed by the expert knowledge of professional dieticians. Now you can be confident you’re consuming the proper foods to fuel your workouts, and the proper post-workout meals to prevent injury and maintain top form.

6. Nike + iPod ($20)

Running can be tough in cold weather—especially without your favorite tunes! However, you know that it takes an equal amount of cardio and strength building to achieve your goals. The Nike + iPod app is your personal running coach. It tracks your workout progress (calories burned, distance, heart rate, time and speed) for you on your iPod touch or iPhone and shared that info back to nikeplus.com, so every detail of your workout (speed, distance, time, route, and calories burned) is recorded for you.

Author bio: Melanie Gray is a writer for BBGeeks, a popular site that provides BlackBerry news, commentary, reviews and beginner BlackBerry tips for BB newbies.

8 Week Beach Body Challenge

It’s almost time for the cold air to leave and the sun to start shining again and you know what that means. BEACH time and nobody wants to be self-conscious when it comes to how they look in a bathing suit. So now is the time to get the best beach body you always wanted. Why wait until the spring time comes around let’s start now and what better way to do it than at Samson’s, were the results are guaranteed!!!  Let us help you change your life and turn some heads at the cove.

We are going to be running an 8 Week Beach Body Challenge to transform your body and get you swimwear ready. Myself and the boot camp instructors will pick the winners at the end of the 8 week program. This is not only a weight loss challenge but it is also a who works the hardest at the gym contest. Here is how it works, the contest will start Feb. 6^th and will end April 2^nd, and the winners will get various prizes and free training. There will be a 1^st, 2^nd, and 3^rd place. No matter what happens or who wins it will be a great way to get in the best shape of your life and to completely transform your body.

Let myself and our boot camp instructor’s help keep you motivated and going. We will push you to achieve things you never thought possible, just look at some of our testimonials and see how we’ve already helped others and we will help you become our next before and after.

BEFORE and AFTERS

Here is what you get:

A weekly nutritional consultation

A monthly nutrition seminar to discuss any and all topics

A cardio plan to help you blast off those last 10lbs

A stay at home boot camp ebook and video tutorial

Unlimited boot camps

1 Personal Training session a week to really hit those trouble spots

What we need from you:

100% commitment to show up every day ready to go

A before picture and after picture

A list of the top 5 goals you want to accomplish by the time this 8 week challenge is up

A motivated person that is FINALLY ready to change their life

If you are ready to transform your body like you’ve never done before than sign up for this awesome opportunity at Samson’s. You can’t put a price on transforming your life and body, but we will help you accomplish this for only $25 a week.

Please email me at info@samsonstrengthconditioning.com for more info or to sign up now!!!

You can also sign up by paying myself or one of our boot camp instructor’s. The time is now Let’s get it done!!!!

A NEW YOU

New You in 2012!!!!

Congrats guys on surviving the year of 2011. It was a crazy year with a lot of changes all for the best. I can’t believe how fast this year went and now sitting back reflecting on it I’ve come a long way and so have so many of you. It is truly amazing to see some of the changes you guys have made throughout the year. We also had so many people celebrating their 1 year Anniversary at the gym which is just mind blowing to me. When I started this gym in my garage a little over 2 years ago I never imagined it would grow to what it is now. I am so thankful for all the people the gym has brought into my life, 2011 was a life changing year for me, so I wanted to help you guys make 2012 a life changing one for you. I was not going to run a New Year’s Promo but I want to get you guys started on the right foot, plus Nicole said I should so thank her when you see her.

As you know we are running our Annual Referral Contest, were the winner will get a free year of training. So to help you recruit your friends we are giving you guys this deal. Here it is Unlimited boot camps for the month of Jan. for only $50 but you have to bring a friend with you that will sign up for the same price. So the only way to get the promo is if you and your friend sign up for unlimited boot camps for ½ off. Not only is it a great deal but it will give you a person for the referral contest!!! So get to recruiting and let’s start 2012 off right with some boot camps on Monday, we have 3 going on, 5:30am , 5:30pm, and 6:30pm.

I can’t wait to see what we can accomplish in the New Year and I can’t wait to help all you guys out to reach all your fitness and life goals!!!!

Merry Christmas

Merry Christmas to everyone out there!!!! I hope your Thanksgiving and Christmas break has been everything you wanted it to be. As you may have seen I have been slacking with my blog posts but I will be back at them for the New Year, I’ve decided to take a break from things outside the gym so I can spend more time with my kids, family, and friends. I hope you guys are doing the same, every now and then it is good to just take a break and what better time than the holidays!!!!

So let’s start back up together for the New Year J We are starting a referral contest on Jan 1^st. we do this every year and it is a huge event. Whoever gets the most paying clients to the gym in the month of Jan. will win a free year of training and nutritional advice. Last year the winner got 12 people signed up in the month but this year I think we can do better. The New Year is the best time to get your friends and loved ones signed up for the gym. I will be handing out a postcard the remainder of the year that offers 2 free weeks of training that you can give your friends as well to help sweeten up the pot to get them motivated to get back in shape.

Also be sure to check out our new schedule that begins this week!!!!

If you have any questions please feel free to contact me through facebook or through my email.

Dedicated to your Success,

Tony Montgomery

P.S. We only do this promo once a year and it is the best and cheapest one we have we only accept a few spots for this, so if you want more details please email fast, so you can save your spot!!!! Be an action taker and act fast!!!!!