Sunday, October 28, 2012

4th week for BBC

What up BBC folks!

How is everyone doing?  I hope all of you are down at least a little.  If you are not here are a few things to consider.

1.  Are you complying with basics?  Meat and Veggies?
2.  Are you trying to get extra workout days in?  5Hrs total a week?
3.  Are you cycling your food intake around workout days and non-workout days?

If you are refusing to do any of the many things I have posted and find yourself at square one every monday saying, "Ok, I'm going to clean it up this week"... you my friend have issues.  WHOA!  Not like serious I'm going to kill someone issues but you have issues with your goal.

If you goal is to lose weight, awesome!  To achieve your goal, you have to have a plan on how to get there!!!!  I've given you a pretty straight forward plan:

1. Meat and Veggies, nuts and seeds, some fruit.
2. 90% compliance
3. 5hrs a week of exercise with interval being primary
4.  I'm here to check your books!

If you do not follow our plan your goal is simply a WISH.

I can not make you follow all of the strategies I've posted about.  Believe me,  I would if I could (without jail time of course).

Here is a tip for week 4:  Sneak Calories out of your diet

Use leaner cuts of meat instead of settling for any cut. (google them)
Stay away from mystery sauces and dressings
Switch to turkey bacon or turkey sausage
Start using egg whites only for a week.
Only have fruit one time per day
Don't go nuts on nuts.

Sorry for any typos!  I'm in a bit of a rush!

Thursday, October 18, 2012

Cooking Classes with Coach Jeri

Here is a Recap of the Cooking Night Coach Jeri Hosted with her AT class:

We started with paleo egg muffins & a sausage & veggie frittata w/goat cheese. Big flavor & fewer calories than most cheeses!

Snack time was next...craving gummy candy or need something to snack on in a movie? Try all natural buddy fruit, fruit crunches, or cinnamon apple chips-no sugar added dried fruit snacks fill that crunching desire if you want chips.

We rolled banana sushi in roasted pecans and almond butter. The key is to always roast your nuts (keep your mind out of the gutter!). It brings out the flavor. I usually do 375* for 7 minutes but ovens vary. Sliced apples and almond butter also makes a great snack and easy to grab as you're walking out of the house.*paleo friendly snack

Grape tomato & basil skewers with balsamic drizzle. You can add mozzarella balls if you are eating cheese. If not, I like with just tomatoes too.

Make your own salad dressings! It's easy and you can control ingredients, add more of whichever flavors you like the most. (Like more tang-add more vinegar. Desire sweeter-experiment with a different oil like grapeseed oil.)

Next, we roasted asparagus in the oven. You can do almost any veggie this way. Add a little olive oil, salt & pepper to ziplock bag and shake it up. (Tosses evenly and doesn't call for as much oil leaving vegetables less soggy and keeping from sitting in oil as they cook.)

Seared tuna filets-these come in a bag individually packaged from SAMs. You can get fresh of course, but this is my go to when I get off work and am hungry at 6:30. The recipe on the back is fabulous. It calls for fresh ginger, rice wine, soy sauce, and scallions. Sear to your desire and cook sauce for 1 min and pour on top. It literally takes 10 min to prepare & cook!

Chicken, steak, and veggie kabobs-choose whatever vegetables you wish and add to skewer. I marinated chicken in olive oil beforehand & seasoned with thyme, oregano, salt & pepper. Great for tailgating, barbecues with friends or Sunday prep days.

Dessert-paleo friendly date balls:
I was eating larabars (fruit and nuts only) when I was doing paleo. I tried to make my own and liked them better. There are tons of ideas on pintrest. We made pecan pie (dates & roasted pecans), cashew cookie (dates & cashews), & chocolate coconut chew. This is my fave and reminds me of a Girl Scout Samoa cookie. It's sweet from dates so only add nuts (I used pecans and almonds), unsweetened cocoa powder, a little coconut milk, and roll in unsweetened coconut flakes.

Training Day and Off Days

I came across many many journal articles that support this claim:  Exercise 5hrs a week for optimal results.  Lets take a look at one template for 5 hrs per week and then apply it to our BB Challenge.

Mon- Training Day

Tues- Off Day

Wed- Training Day

Thurs- Off Day

Fri- Training Day

Sat-  Training Day

Sun- Off Day

The above example has only 4 training days because that is usually what our typical gym member has time for.  However, I am asking you for 5 hrs a week.  Can you fit in a long day or an active rest day where you walk, play with the kids, play a pick up game of basketball etc?? 

Quick tip: Work + Rest = Training.  If you are not taking off days for stretching and recovery you aren't getting it done people! 

During the BB Challenge I'm asking you guys to get in 5hrs of exercise and at least 5 meals per day- 3 square and 2 snacks.  That adds up to 5 meals per day, 35 meals per week and 140 meals per month.

I have said before and I will say it again, if you want a dramatic change in body composition you have to eat clean 90% of the time. 

Run the numbers and you will see you only have 3 meals per week you can either MISS or CHEAT to remain in the 90% club.

Lastly and MOST importantly I've given you guys a pretty good bit of information to deal with... sooooooo.... what will you do with it?

Tuesday, October 16, 2012

Meet Luke!

Meet Luke! Luke is one of the athletes in Coach Jeri's Down Town Athletic Training Class. Here is his story:

1.Why did you join Versus AT?
I wanted a natural fitness environment that I knew I could stick with.  So, I gave Versus a try and there are so many things that keep me coming back.  Mostly, it is probably the accountability and the social atmosphere of training provided.  There is a personal trainer feel about it, as well as, a "you're in it together" feeling you get.  And most importantly, I am feeling healthy and fit again.  The culture is just great.

2. What was your life like prior to Versus AT?
-How did you feel emotionally? Physically? Mentally?
I wasn't very motivated at all and pretty much felt like a couch potato.
3. What results have you seen since joining the VSC community?
The results are across the board.  Originally, I only wanted a stronger core (and, I wanted to see my abdomen muscles again).  But, I have improved in all areas after only doing a 6 week bootcamp.  28% increase in SPRINTS, 28% increase in SITUPS, 69% increase in SQUATS, and a whopping 87% increase in PUSHUPS.  But its not just about numbers.  I feel great again AND I'm motivated to live out a healthy and fit lifestyle into the foreseeable future.  I think it has really changed me.

4. Has Versus AT helped you break through any mental barriers?

I've always wanted to be a morning person, but I just loved my sleep too much.  But, it was the accountability and the social atmosphere that helped me break through my mental barrier of waking up early for the 6am workout.  Now that I do this consistently, 3 times a week, AND there are great trainers and other bootcampers and athletic trainees who care about seeing you get fit and healthy, VSC motivates me to get it done.

5. How has pushing yourself and challenging yourself in your  daily workouts translated to your career? Your family life and relationships?

Pushing and challenging myself has brought about three things really:  A sharper mind, more "life" energy, and a motivated attitude.  It's a "can do and will do greatly" attitude.  All of which have translated into a mental clarity that has positively affected my career and family life/relationships.  I'm sharper and more motivated at work and there is a new culture of health and fitness at our house.  I really like one of the Versus mottos that goes along with this:  If it doesn't challenge you, it doesn't change you.

6. What accomplishments have you achieved?

All of the above!

-if you want to join Coach Jeri's AT class let us know!  We only have 5 spots remaining.  Email

Thursday, October 11, 2012

The Ritual

What is a Ritual??

Noun:  A religious or solemn ceremony consisting of a series of actions performed according to a prescribed order.

Sounds soooooo serious...  The ritual I'm about to share with you isn't super serious, but it is crucial to make your life a little easier when preparing food.

The Sunday Ritual-
Go to the grocery store if needed
Prep a meal for the Crock Pot
Fire up the grill and put some steak, chicken and pork on the grill
Chop up some veggies for the week

So to lay this out in detail, we go to walmart or corner market.  I take the grocery list I posted in a previous blog post with me.  First thing we do once we get home is throw meat and veggies in the crock pot.  Look up any recipe you want, eliminate the bad stuff and put it on low.

Next, I fire up the grill and put some chicken and steak on.

Next, I get out our massive cutting board and get to chopping!

Monday Dinner: Pot Roast from the Crock Pot (carrots, onions, celery, and some seasonings)
Tuesday Dinner: Steak Salad with tons of veggies
Wednesday Dinner: Chili
Thursday Dinner:  Fajitas (no tortillas, no cheese, just chicken and tons of veggies with seasoning)
Friday Dinner: Left Overs

The meal ideas are endless folks.  

We always and I mean always have either chili, turkey burgers, or fajitas in the fridge.  All three of those meals taste good, store easy and take no time or talent to make.

Do you guys need some meal ideas??  What are your biggest problems?  Will power?  Don't know what to do at all?  Let me know!

Tuesday, October 9, 2012

Restaurants in the Dirty Burg

What are some good choices?  Here goes my list:

 1. Caliente: Get the salad, stay away from cheese, sour cream and ranch.  Use salsa and guac as your dressing.  Also, sneak over there for breakfast... its the bomb.

2.  Stone Walls or Dickeys BBQ:  Go easy on the BBQ sauce and only get green beans as a side.  If you get chicken you'll need to remove the skin.

3.  Subway:  If you must get a sandwich, get rid of some of the bread.  Get the Sunrise Subway Melt on flat bread, with no cheese and egg whites.  Take the egg omelet out of the bread and just eat it.  IT IS AWESOME.  Load it up with any of their veggies.

4.  Poboy Express:  Did you know that you can get any of their Subs as a salad?  I get the Grilled Chicken club on a regular basis.  I tell them to hold the cheese and the croutons.  It is amazing.

5.  Willy T's:  Get 8 grilled chicken tenders and a large water.  Tell them no sauce, or get mustard... NOT HONEY MUSTARD.

6.  Chick- Fil-a:  Grilled Chicken nuggets and a Fruit Cup and large water.

7.  Wendy's: Large Chili

8.  Smoothie King: Ask for a Vanilla Lean One with NO BANANA.  Then ask if they will use one scoop of lean one protein and one scoop of gladiator protein.  If you do not do this, the smoothie will have over 10grams of sugar.

9.  Crescent City Grill:  Grilled Chicken and Steamed Veggies.   I am pretty sure it is called the Pick Three.  Spinach, Asparagus and Broccoli----- ummm yeeesss please.

10.  Papitos:  YOU HAVE TO LAY OFF THE CHIPS AND SALSA.  If you know you can not do this... don't go to a Mexican restaurant.  If you survive the Chips and Salsa sneak attack then get the Fajitas, No tortillas no rice add extra beans.

If you choose to go out to eat in the Dirty Burg during our 6 week challenge  KNOW I will be on the look out for you!  Stay away from mystery salad dressings, bread, and other no no's that you KNOW are not good for you.  You can make it 6 weeks.  There is NO DOUBT!

Monday, October 8, 2012

Grocery List

You will need meal sized tupperware containers and don't forget the ziplock bags either!

Lean Meat
Extra Lean beef 1-2lbs
Chicken Breast 1-2lbs
smoked turkey 1-2lbs
1lb salmon fillet
2 cartons of eggs or egg whites or egg beaters


Spinach 1lb
Mushrooms 1.5lb
Sweet Onions 2 medium
Tomatoes 3
Cucumbers 2 large
Apples 4
Frozen Blueberries
Lemons 4


Vanilla Protein Powder (low sugar)
Chick Peas
Steel Cut Oats
Extra Virgin Olive Oil
Butter or Coconut Oil
Salt and Pepper
Garlic Powder
Other seasonings

Here is a sample day

7am Breakfast- Scrambled Eggs, with chopped onions, peppers, or any other veggies off the list.
10am Snack- almonds, string cheese, deli turkey meat, left overs, I'll add more to this later
12- Pick Something from the lean meat category, the veggie category
3pm- snack
6pm- Chicken Prepared anyway you like, homemade hummus on top of a salad.
9pm- If you are hungry eat, but if you aren't go to sleep.  Huge glass of water.

Carbs are the Devil!

Dr. Atkins said, "Carbohydrates are the deeeeeebbbbbiiiiilll" <--- in the voice of Bobby Boucher.

He didn't really say that, but most of us remember the huge buzz surrounding the Atkins Diet.  What do we all remember about the "buzz"?  DO NOT EAT CARBS!  Does that no carb approach work?  You bet your sweet bottom it does! 

However, for the next 6 weeks I'll give you a strategy that allows you to have some carbs.  Lets take a look at said strategy:  You have to earn your carbs!

Do you crave bread, pasta, rice, etc.?  You can have them BUT make sure you focus on the whole grain variety and you can only have them 1-2 hours AFTER EXERCISE.  Earn your carbs!

We are already limiting: Sugary Drinks, Cereals, Soda, Fruit Juice, Table Sugar, Desserts, Ice Cream, etc... So imagine if you limit all these bad carbs and only have Good Carbs after exercise?  Talk about building some fat burning momentum!!

If you workout in the morning at my 6am class and want to add some fruit to your breakfast... HAVE NO FEAR!  You earned them!  If you come to my other classes use your brain as to when you can have not so safe carbs!

More info to come buuuuuuut Remember the Rules:

1. Food Quality (Meat, Veggies, Fruit).  If you can't pick it, grow it, or kill it- don't eat it.
2. Food Quantity (Watch your portions sizes people.  Also use a tall glass of water and sugar free gum to stave off hunger cravings.
3.  Food Timing (Carbs after exercise).

-"Motivation determines what you do. Attitude determines how well you do it" ~ Holtz

A little rant I didn't know where to put:

Excess carbohydrate intake will make you fat.  Simple, right?  "Steve, your body uses carbs for energy.  Your body runs off of glucose and glucose comes from carbs."  Well someone deserves a gold star for listening in Nutrition 167 (you'll laugh if you went to southern).

True.  Your body does run off of glucose.  However, your body can make glucose from protein if it needs to.  So do you need carbs to survive?  No.  Ask the Eskimo.

Sunday, October 7, 2012

Kitchen Make Over

Yo yo yo!

What do you keep in your fridge?  Only you know the dark scary truth!!!   However...

Here is what to throw away:

1.  Soft Drinks and Fruit Juices.  We all know that soft drinks aren't good for ya.  However, turn your Ocean Spray Cranberry Juice around and take a gander at the nutritional label.  The second ingredient after water is:  SUGAR.  Stick with water, coffee, and green tea.

2.  Mayonnaise and other high fat dips and dressings.  I'll give you some dressing recipes if you are interested but pesto, hummus, guacamole, and mustard are healthy condiments. Salsa, tzatziki, chutney, and many others can also be good choices .

3.  Frozen desserts and Ice Cream.  Even low fat options are SUGAR BOMBS.  Keep an eye on the label and look for sugar!  Food manufactures sneaky!!!  Watch out for Sugar!

4.  Processed foods.  Here is a short list of processed foods to get rid of:  pretzels, chips, crackers, granola bars, cookies, cakes, frozen "Tv dinners", instant mac and cheese, breads, rice, pasta and boxed cereals.  If its white "it ain't right"!!

5.  Alcohol.  We are going to limit this as much as possible.  Its only 6 weeks of your life.

Here is what to add:

1. Extra lean ground sirlion
2. Chicken Breast
3.  Whole Chicken from corner market
4.  Lean Turkey and Chicken Sausage
5.  Salmon
6.  Eggs
7.  Egg whites
8.  fruits and veggies  (spinach, kale, broccoli, green peppers, asparagus, red peppers, tomatoes, purple cabbage, yellow peppers, squash, onions, mushrooms, cucumbers)

I will need all your emails this week.  I want to email your a shopping list and other goodies.

- "The people who are crazy enough to think they can change the world, are the ones who do." ~Steve Jobs

Black Book Challenge

Here is the Low Down:

1.  We will weigh in this week.  This is mandatory!  If you want to take your own before and after photo or pick a pair of pants you want to fit in as a rule of measurement have at it!

2.  This Challenge is Free.

3.  I will consistently update this blog site with diet info, sample meal plans, etc...

4.  This entire challenge is geared around weight loss.

Here are some general guidelines:

1.  Meat and Veggies, some fruit.  No doctor in the world will tell you to stay away from meat and veggies.  So if you think this is the same old song and dance that you hear at the gym... it is.  However,  I will stay on top of you via your food journal.  If you are already planning on cheating 3 days a week this challenge probably isn't for you.  If you are already getting creative about the excuses you are going to use: work, late night, hard day, etc etc etc... this might not be for you.

2.  Extra Cardio is a must.  Interval Format only (run hard for 30 sec jog slowly for 1min do this for 10-15 min).  I know you might have heard that running for 30hrs will burn more calories, or whatever but lets keep this simple, ok?

3.  Will Power is crucial.  However, it takes time to develop will power!  So lets practice this strategy: Don't put bad food around you!  If you have bad food in your home, eventually you WILL eat it.  You don't see folks bringing Beer to an AA meeting just to test self discipline do ya?  Do not try and test your will power at the end of a long day of work... make "Home" your safe place.

Those are some of the basics.  I will make a "kitchen make over" post Monday with even more info.

- Make a change, not an excuse.   

Monday, October 1, 2012

Black Book Challenge

I am taking only 30 people in the Black Book Challenge.  What is it???

Get a food journal from the gym and track your food.  I will check it everyday for the next 6 weeks.  This is a weight loss challenge only.  There is no cost.  I will be the biggest and best accountability partner for you!!  Get signed up today guys and gals!!!