5 Reasons Why You Are Fat

REASON #1. YOU DON’T KNOW HOW TO SAY NO

How many times have you eaten unhealthily because of food offers and meal invitations? It happens all the time! I know some of you may think it’s rude to turn down food especially at someone’s dinner party, but it’s really not rude at all. You have weight loss goals you need to accomplish and eating those foods will be a delay in accomplishing them. If the person(s) offering you food get offended, then they don’t have your best interest in mind; they should respect the fact that you are dedicated and determined to achieve your goal. When temptation kicks in, remind yourself this; nothing taste as good as feeling fit feels. Take my word for it, as someone who used to eat all kinds of unhealthy crap.

REASON #2. YOU HAVE TOO MANY EXCUSES

Excuses are like armpits, everyone has them and they all stink.

Excusitis; it’s an illness that many people suffer from not only in fitness goals but in all aspects of their life. People with excusitis let negative words sink into their mind, such words as embarrassment, bad genes, bad luck, fear of failing, and fear of people. If you are making excuses every day, you will continue to set yourself up for failure. Successful people DO what unsuccessful people aren’t willing to do. From this day on, take action, be confident, and just get things done. Stop making excuses about why you can’t workout, just get it done. Nobody ever says “Damn, I shouldn’t have worked out today”, but if they didn’t workout, they will always say “Damn, I should have worked out today”. It never fails. You’ll feel so much better once you start accomplishing goals. Start small as small steps equal big leaps.

Watch this incredibly inspirational video below. I bet you’ll stop making excuses now. #NeverGiveUp

REASON #3. YOU DON’T KNOW WHICH FOODS ARE HEALTHY

Food manufacturers spend hundreds of millions of dollars each year for the sole purpose of tricking consumers into thinking they are eating something healthy, but in reality it’s making them fat. For example, the term “low fat” is usually synonymous with “loaded with salt and cheap carbohydrates”. Labels are about marketing; the nutrition chart is about content. So ignore the front, and look for high saturated fat, protein and fiber, and low amounts of carbs. And remember, whole foods have no labels. They’re the best choice of all; it’s nearly impossible to eat too much of anything that grows on a tree, bush or vine.

 REASON #4. YOU ARE SEATED WAY TOO MUCH

The computer is the enemy of your abs.

The simple act of sitting in a chair for a long time is one of the riskiest activities we engage in on a regular basis. Not only is sitting for a long time not conducive to calorie burning, it’s also the major reason most of us have back problems and muscular imbalances. I know this all too well, I used to have “computer back” and APT (Anterior Pelvic Tilt). I made the decision, and the effort to correct those problems and now I feel better than ever. I used to have to wear a knee brace just to walk around the mall; now I don’t wear any braces when walking, and I can play basketball for multiple hours with no problem! If you want to learn how I corrected it, simply shoot me an email. shredfatinc@gmail.com

REASON #5. YOU DON’T PLAN YOUR MEALS

If you don’t plan, you plan to fail

The truth is, fit people plan their meals in advance. When you plan your meals you end up saving money, saving time, and you’ll avoid binge eating on junk food because your prepared healthy foods will be available. During my weight loss journey of shredding 80lbs of fat,  I made a habit of purchasing all my groceries each Sunday, then preparing, chopping and storing all the food so it would be easily accessible throughout the week; I can’t tell you how much doing this helped me achieve my weight loss goals. Need help creating healthy meal plans? Click here to get custom Meal Plans created for you, for only $2.99 per week!

Spotlight on Shakeology Ingredient: Moringa

Via The Shakeology Blog

Say hello to moringa, one of the latest additions to the cornucopia of superfoods found in Shakeology! This amazing plant—sometimes called the horseradish tree or the drumstick tree—has been used medicinally the world over dating back the ancient Romans, Greeks, and Egyptians. Moringa is known to promote energy, vitality, athletic performance and weight loss while also promoting a healthy immune system to keep you super healthy. And while all this ancient wisdom is fantastic, this magic shrub can hold its own when looked at from a modern nutritional point of view too.

Although the entire tree is edible, we just use the chlorophyll-rich leaves for Shakeology, which you’ll find packed with vitamins A and C, as well as potassium, iron, and zinc. You’ll also find 96 active phytochemicals and 35 active antioxidants, including superoxide dismutase (SOD), an enzyme especially effective at combating damage done by superoxide, a common free radical.

You’ll also find 18 essential amino acids, including the 9 essential to human life, making it a great addition to any vegan, vegetarian, or flexitarian diet. (Although it’s still great for you even if you’re a carnivore.)

See what we mean? The research on moringa goes beyond indigenous folklore. While moringa originated in the foothills of the Himalayas in northwestern India, it is grown and farmed throughout the tropics around the world. We source ours primarily from Senegal, due largely to the research of Dr. Lowell Fuglie, arguably the world’s foremost expert on the crop. “Dr. Fuglie found out the soil qualities, the mineral qualities, the temperature, the climate were the best in Senegal,” explained Shakeology co-creator Darin Olien, “and he went all over the world! Also, the labor issues in Senegal are solid and the relative cost is cheaper for us but they get a higher wage than in the other commodities. So you’ve got all those things.”

All in all, moringa is a wonderfully complex supplement and that’s why we chose to include it in the new ‘Superfood Formula’ blend of Chocolate Shakeology. It is one of the 4 new superfoods in the new formula plus the 3 you know from Tropical Strawberry Shakeology: Coconut Flower Nectar, Luo Han Guo, and Himalayan salt. Try it out, let us know what you think and most importantly, take note of the newfound benefits moringa brings you!

Read even more about the science and benefits of this newest superfood ingredient from a thorough study out of Johns Hopkins University at: http://moringamalunggay.com/John_Hopkins.pdf.

Learn More About Shakeology

The Number of Superfoods in Shakeology® Is Rivaled by None

via The Shakeology Blog

There are many protein shakes and meal replacements that are less expensive than Shakeology, but none of them have as many quality superfoods as Shakeology does. Usually the “you get what you pay for” logic rings true, and the shake biz is definitely a case where it applies!

Shakeology has 70+ ingredients, 41 of which are defined as “superfoods”—foods that are loaded with essential nutrients that enhance energy, boost immunity, and improve moods. Other shakes may trumpet their number of ingredients too, but they don’t come close to Shakeology. Plus, too often their “magic ingredients” have been isolated from the enzymes and phytonutrients that actually make the ingredients useful when consumed.

In contrast, Shakeology has been formulated in such a way that all the ingredients work together to give you synergistic benefits; they weren’t just slapped together and packaged as an açaí juice or a chia nutrition bar because ingredients like açaí and chia are super hot in the media (even though Shakeology has those too!). Shakeology’s ingredients work together like a symphony, and this combination is so effective that some people report dramatic benefits in the first week!

Here is a list of the superfoods we’re currently using in Shakeology. Try to incorporate some more of these in your diet throughout the day along with Shakeology, and you’ll be feelin’ super, super good!

Acerola cherry

Acai

Amaranth

Ashwaganda leaf

Astragalus root

Barley grass

Bilberry fruit

Blueberry fruit

Brown rice

Camu camu fruit

Cacao

Chia seed

Chlorella

Coconut flower nectar

Cordyceps

Flax seed, sprouted

Gingko leaf

Goji berry

Green tea

Himalayan pink salt

Kamut grass

Konjac root

Luo han guo

Maca root

Maitake mushroom

MSM

Oat grass

Pomegranate fruit

Quinoa

Reishi mushroom

Rosehip fruit

Sacha inchi

Schisandra

Spinach

Spirulina

Stevia

Peas

Tulsi (holy basil leaf)

Wheatgrass

Whey protein isolate

Yacon root

Learn More About Shakeology

Snacks Under 100 Calories

Although some of you may feel guilty about snacking, know this; snacks aren’t necessarily bad as long as you choose the right snack. In fact, well timed healthy snacks helped me reach my weight loss goals. You may be asking yourself which snacks should you eat? Select foods that satisfy your hunger, supply your body with energy and provide important nutrients.

I’ve compiled a list of 30 healthy snacks under 100 calories: *Always buy organic*

  • Grapes: 1 cup (62 calories)

  • Popcorn: 2 cups, air popped. (62 calories)

  • Raspberries: 1 cup (64 calories)

  • Tangerine: 1 (47 calories)

  • Pear: 1 (86 calories)

  • Peach: 1 (58 calories)

  • Mango: 1 cup (99 calories)

  • Apple: 1 (77 calories)

  • Broccoli: 1 cup (58 calories)

  • Cashews: 10 (91 calories)

  • Cherries: 19 raw (98 calories)

  • Watermelon: 2 cups cubed (94 calories)

  • Organic Free Range Egg: 1 hard boiled (70 calories)

  • Almonds: about 14 unsalted, skin on (98 calories)

  • Baby Carrots: 30 pieces (72 calories)

  • Strawberries: 1 cup (77 calories)

  • Kiwis: 2 medium (84 calories)

  • Peanuts: about 20 (96 calories)

  • Cheerios: about 1 cup (99 calories)

  • Blueberries: 1 cup (84 calories)

  • Banana: small/medium (about 95 calories)

  • Cucumber Slices with Hummus: 1 cup cucumber slices, 2 tbsp hummus (98 total calories)

  • Avocado: about 2 ounces (99 calories)

Recipe: Chicken with Quinoa, Oranges, and Walnuts

via Beachbody 

(Makes 1 serving)

There was a time when bodybuilders looking to load up on calories turned to artery-clogging junk food to get the most caloric bang per mouthful. Well, those days are over. You can get all the calories you need while still keeping it super healthy—and super delicious.

  • 1 cup cooked quinoa (follow package directions)

  • 3 oz. shredded organic free range rotisserie chicken breast (about 1/2 cup)

  • 1 oz. organic raw walnuts, coarsely chopped (about 14 halves)

  • 1 medium organic orange, peeled and chopped

  • 2 Tbsp. chopped fresh organic cilantro leaves

  • 2 tsp. extra-virgin olive oil

  • 2 tsp. red wine vinegar

  • 1/4 tsp. Himalayan or celtic salt 

 

1- Place quinoa, chicken, orange, walnuts, and cilantro in serving bowl.
2- Drizzle with olive oil and vinegar; season with salt and pepper.
3- Mix well and enjoy.

Tip: Store-bought rotisserie chicken is very versatile. You can bone and skin the chicken and use the leftover meat in other recipes throughout the week. It’s great in sandwiches, soups, and salads.

Nutritional Information: (per serving)

Calories

Fat

Saturated Fat

Cholesterol

Sodium

Carbs

Fiber

Sugar

Protein

686

34 g

4 g

76 mg

877 mg

61 g

10 g

13 g

39 g

Top 10 Workout Songs August 2012

Music, the language of the soul, is as old as humanity. The therapeutic benefits of music can be traced back in time to ancient shamanistic rituals. Music, as tool of healing was recognized in the writings of Aristotle, Pythagoras and Plato. They believed that it can influence physical, emotional, cognitive and social well-being and improve quality of life. In fact, there have been many recent studies that show if you listen to music while exercising, your brain will probably work better too.

Here is my top 10 workout songs as of August 2012, enjoy!

#10 Phoenix – “Lisztomania”: This French band created a song that’s perfect to workout to; a feel-good hit that makes you tap your feet and curl those dumbbells (not at the same time!) 😉

#9 Florence & The Machine – “Spectrum (Say My Name) – Calvin Harris Remix: To be honest, the original version of this song is perfect; I just thought Calvin Harris did a really good job with this remix. Flo’s vocals overpower the music, whereas Calvin Harris’s beats compliment the vocals.

#8 The Black Keys – “Lonely Boy”: “This track moves like the album’s vintage Chevy namesake – a swift, sturdy hunk of all-American cool. Drummer Patrick Carney pounds out a hammer-of-the-gods backbeat while singer-guitarist Dan Auerbach peels off lean riffs and wails about a twisted affair (“You pull my heart out, and I don’t mind bleeding”), sounding like he’s practically frothing at the mouth.” – Rolling Stone Magazine

#7 Ok Go – “White Knuckles”: The sexy bass lines and the funky very upbeat danceable arrangement of this track make it a go to workout song. The video is really cool, you should YouTube it!

#6 Hot Chip – “Night And Day”: Lively and upbeat; this track will make you cut to some dance moves in between sets. NME say’s of Hot Chip, “Bass drums are manipulated expertly so they’re more like feelings than sounds, a steady thump living contentedly in your brain.”

#5 Walk The Moon – “Quesadilla”: First of all, I haven’t the slightest clue why it’s called “Quesadilla”; your guess is as good as mine. The opening drum sequence of this track is like taking a adrenaline shot, the drums come alive and wake me right up! Walk The Moon is currently being played by me on heavy rotation because of their huge, catchy choruses, danceable melodies, and poppy, life-affirming lyrics. Go give them a listen, you can thank me later.

#4 GroupLove – “Lovely Cup”: When I listen to GroupLove I can’t help but have a smile on my face. This track gives me a feeling of an undeniable zest for life, completely irresistible. If you ever get the chance to catch them live, do it!

#3 Awolnation – “People”: You might say this is an ideal song to run to with these lyics; “People, people. Have you heard the good news? There’s people, people. They’re running just like you. Today I say, it’s all that matters for now. For you and I. Wooo! So people, people. Make some good ol’ love.”

#2 Passion Pit – “Cry Like A Ghost”: Their fresh new album ‘Gossamer” hit the streets a week ago; and I haven’t been able to press the stop button ever since. This song in particular was immediately added to the SHREDFAT workout playlist. Go pick up their album, and enjoy!

#1 The Killers – “Runaways”: You didn’t think I’d go through the top 10 without mentioning The Killers did you? This is their new single from their upcoming album ‘Battle Born’, due for a September 2012 release. Last month I had the privilege of seeing The Killers perform live 4 times in 4 different states, in the span of 5 days. It was a truly epic experience. Now every time this song comes on during my workouts I relive those concert moments which get’s my heart racing, and me ready to push past my physical threshold.

You can view, listen and subscribe to my entire SHREDFAT workout playlist below. How cool is that!