Shake Up Your Routine

Is your routine boring or have you come to a plateau? Try changing your weight and reps.

I find that most people use a weight that is too light and they are doing 15 reps. Try raising the weight by 20% and going to 12 reps and increase your sets from 3 to 4 or 5 per exercise.

This should shake up your routine.

For more information on lifting tips, we are easily accessed online or in person.

Email: justin@betterbodiestucson.com
Facebook: www.facebook.com/betterbodiesoncampbell
Website: www.betterbodiesoncampbell.com
Phone: 520-318-3488

How to Prepare 6 Meals in 10 Minutes

There are several reasons that people struggle with getting to their goals. Food is the toughest element of a successful program and here at Better Bodies on Campbell, we often hear, “I don’t have enough time to cook all those meals”. I am going to tell you exactly how, with a willingness to learn, and preparation, you can make 6 healthy meals by adding only 10 minutes to your daily routine. This is less time than pressing snooze twice. You can use this routine either in the morning as you get ready for work, or in the evening when you get home. The example I will use is the morning routine.

The key is to take the time to learn and to prepare properly. It would be wonderful to be able to press snooze twice and presto, have 6 meals pop up out of thin air. It is however super easy when you get the hang of it. I typically work about 12 hours a day and have a 30 minute commute each way to work and I do this routine every day.

What you will get out of this new routine is being more productive at work and at home, lose the weight you want and feel better with more energy, have more time in the day, and did I mention you will be saving money?

Things you will need; Tupperware, aluminum foil, and one of the bags you already get from the store when you buy groceries, off course you can upgrade any of these as you like, a pot, a baking sheet, water and seasoning, blender, protein powder, and the food you will cook.

The first thing you do when you wake up is go to the kitchen. Preheat the oven to desired temperature for what you’re going to cook, fish, boneless skinless chicken breast, or steak. Put enough meat on the baking sheet for 2 meals and season both sides. Now put enough eggs in a pot of water for 2 meals and put on high temp. Now make your 2 protein shakes in your magic bullet, one for now and one for later. Put the meat in the oven and set the timer for desired time. This should all take about 5 minutes.

Now go to your normal morning routine. When the timer goes off, turn the meat over and reset the timer. The eggs should be boiling now. It should take only a minute to flip the meat so now we are at about 6 added minutes to your routine.

Proceed with your normal routine again until the timer goes off. Take the meat out of the oven and turn the oven and the stove off. Rinse the eggs with cold water and leave them in the cold water. This again should only take about a minute. So we are at 7 added minutes now.

Now finish getting ready. When you are done getting ready, go to the kitchen and put the meat in foil or Tupperware, put the eggs in Tupperware or a grocery bag, and then put the protein shake, meat, and eggs in your lunch box or bag with your 4 servings of fruit. This should take about 3 minutes to give us only 10 added minutes to your routine.

Now let’s look at what we just did. We made 2 shakes, 2 meals with eggs and fruit, and 2 meals with chicken, fish, or steak and fruit. That is 6 meals with little effort or time. For the fruit, I generally buy fruit that does not have to be cut so I can just pack it and go.

So now you have 6 meals that are very low in fat. To go real lean if weight loss is your goal, use boneless skinless chicken breast or fish. Skip the steak and with the eggs, eat only the whites. For the shakes I recommend a high quality protein (don’t buy cheap protein), 60 calorie almond milk, Strawberries or a peach, and some ground cinnamon. You can use water instead of almond milk to cut more calories. I like to use the magic bullet because the blender is also the cup. This saves time and cleanup.

These meals are a much higher quality than something quick and you don’t have to wait at a drive through. The costs of these meals on average are about $5 or less. That is cheaper in price and better in quality than fast food or a restaurant and much less time consuming.

I like to go to the store daily on my way home from work. This way I am always eating exactly what I want that day and it tastes better than thawing something out which again takes time. If you don’t get a chance to prepare all of your meals, I go to the grocery store as opposed to fast food or a restaurant. I get the salmon or tuna in a bag and fruit.

Good luck and please tell us how you’re doing. If you have more questions, feel free to DM me on Facebook or email us at justin@betterbodiestucson.com

Justin List

Owner: Better Bodies on Campbell Personal Training Studio.

Email: justin@betterbodiestucson.com

Office: 520-318-3488

Facebook: www.facebook.com/betterbodiesoncampbell

Burn 150 to 200 Calories to Start Your Day

Burn 150-200 calories easily in 20 minutes to jump start your day. When you wake up in the morning, get your breakfast started, coffee if you drink it and then get into a quick 20 minute routine that will burn an extra 150-200 calories. That is close to half a pound in a week and it is easy.

Start with 5 minutes of stretching. Toe touches, hurdler stretches, butterfly, and calf stretches. Then go into 15 minutes of jump rope. If you don't have a jump rope, just do the motion. You don't need a rope.

You will elevate your heart rate, and get you ready for the day. You will be awake and have a fantastic day with increased problem solving and a great feeling that you already did some exercise.

Add a nite routine too and double your results. With one workout a day, you will burn the equivalent to almost 20 pounds in a year. Do a morning and nite routine and burn equal to almost 42 pounds of fat in a year.

The key is to not eat these calories back on. Couple this with smart eating choices and portion control, and you will be surprised at how easy it is over time.

For more questions call us at Better Bodies on Campbell at 520-318-3488. Email us at justin@betterbodiestucson.com. And new members can get a great summer start up package of 6 sessions for $99. Good through July 4th, 2011

Get started today and send your testimonial of your results to post on our new website. www.betterbodiesoncampell.com It is still in the works so we are looking for some good stories out there. They don't have to be weight loss, it can be anything to do with getting more out of life.

Get fit Tucson,

Sincerely,

Justin List
Owner: Better Bodies on Campbell
318-3488
justin@betterbodiestucson.com

Teen Weight Training Class

Who: Teens from the ages of 13 to 18

What: Weight Training class

When: Open Class Sunday’s at 10 a.m. starting June 5^th. (Individual or private groups available. Call Justin at 318-3488 or email at justin@betterbodiestucson.com )

Where: Better Bodies on Campbell

Why: Injury prevention, Teach proper form of basic lifts, Basic anatomy and food knowledge.

Cost: $150 per person.

Working out is a great place to take control of your body, increase self awareness, develop self esteem, and to have a positive place to spend extra time. This class is a beginning weight training class geared towards the inexperienced lifter or to teens that may have never lifted before. (For advance classes call Justin at 318-3488 for information)

In this class, you will learn; proper form on 19 exercises, basic anatomy, injury prevention, food guidelines and getting over the fear of not knowing what to do in a gym. You will decrease risk of injury and get greater results from your workouts.

As of right now, I will be holding a class on Sunday’s at 10 a.m. starting June 5^th. Other times are available upon request. You can also have a private individual, or private group class as well. Just call Justin at 318-3488 or email at justin@betterbodiestucson.com You can also find us on Facebook at www.facebook.com/BetterBodiesonCampbell

The class will be taught by Justin List. Former; (Mr. Hercules California, Mr. Teen Tucson, First in class South West open, Southern Az. High school Champion)

Call and reserve your spot today as space is limited. This will be a great kickoff to summer and the rest of your lives.

Tip of the Day 4-15-11

For long hikes, make sure to bring a fresh pair of socks. When the feet heat up and get sweaty, stopping for a short break of water, food, and put a fresh pair of socks on. You will be good to go for another 10 miles.

Justin List
318-3488
Facebook
Website www.betterbodiestucson.com

Tip of The Day

Be aware of the "health foods" if your goal is to lose weight. Make sure you are accounting for all the calories you take in in the name of health. So that protein shake, do a calorie calculation including the flax seed, almond milk, piece of fruit, etc. Write down all the inexpedience and add them up. I had a client that did not realize that all that healthy stuff in here shake, flax, kefir, etc. added up to over 800 calories.

Another one are the nuts. One cup of nuts, not a whole lot, is about 840 calories.

Stay healthy and stay fit.

Justin List
Better Bodies on Campbell
Find us on Facebook
Personal training Tucson (520-318-3488)
Email: Justin@betterbodiestucson.com

Portion Control Tips

I have five “portion control” tips for you today. As usual, everything starts with taking into consideration, what is your goal? What is this meal for? i.e., what will you be doing for the next few hours before you eat again? Will you be at work, or be physically active?

It is next to impossible to put one short answer to fit all people with their different lifestyles, fitness goals, sex, age, etc. So I will try to give as much information without being too lengthy to help you make decisions for yourself as an individual. You are unique after all. I am always willing to answer any questions on an individual basis by phone (520)318-3488 or email justinlist1@gmail.com. You can find me on Facebook at BetterBodiesonCampbell.

The first tip is, “eat until you are not hungry. Don’t eat until you are full.” It takes about 20 minutes for your brain to get the signals that you are full. So if you eat until you feel full, you have essentially overeaten for 20 minutes. This is why it is good to eat slowly.

Second, make your plate. You should make your plate according to how much your meal should be. Consciously tell yourself, “This is enough food”. Don’t go back for seconds and don’t set the serving dish on the table. When you set your plate, you’re minimizing the chance of overeating.

Third, plan your meals. You should have a meal plan in some shape or form. At a minimum, you should have a meal schedule. Skipping meals is detrimental to you overall success. So build a meal plan. Know how many meals you can get in a day. This should be 4-6 including snacks. Your schedule will generally dictate how many meals are in a day and days off of work are typically different from work days. There is less structure in terms of schedule so it is harder to eat all your meals and takes more effort. Your total food should be the same at the end of the day, so if you are eating 4 meals a day, your meals will be slightly larger than if you were to eat 6 meals a day.

Fourth, don’t let yourself go hungry. This coincides with planning your meals as you will not be starving if you are getting all of your meals in. When you get too hungry or go too long without a meal, you lose will power. Think about when you are really hungry, high fat and high sugar foods sound the best. Or when you go to the grocery store when you are hungry, you put all the bad stuff in the cart. If you eat your meals regularly, you will increase your will power and have a greater chance for success.

Fifth, don’t eat just for flavor. When flavor is first on your mind, you will have trouble eating healthy because all the flavor is in the fat and sugar. This is not to say that healthy food can’t tastes good, but when you set up a meal, you should be thinking in terms of getting sufficient amounts of protein, carbs, and fats. Over time your pallet will change and the “bland” foods will start tasting good. Don’t be afraid to deny yourself that indulgence. Also, when you are eating properly, you will find that it is actually a lot more food than you realize. For example, some latte’s can be up to 700 calories. That would be equal to 12 oz. of chicken (skinless light) and 2 sweet potatoes. That is two meals worth of food. So a latte is not a very good choice of using your daily calories. Especially since your body does nothing productive with the latte and the chicken and sweet potato meal will help to recover from a workout and build lean muscle that in turn increase metabolism. So think before you spend your calories.

I hope this helps and I am always appreciative of feedback and questions. I put my email and you can find us on Facebook if you would like to know more. And if you live in Tucson and are looking for a great personal training studio, give us a call. Better Bodies on Campbell 318-3488

In good health,

Justin List

Owner: Better Bodies on Campbell