5 Dumb Mistakes Healthy People Make (Plus Rib Eye and Chicken Asparagus Recipe)

You’re not the type of person to make many mistakes. And certainly not dumb mistakes. In fact, it’s my guess that you’re healthier than most. 

You likely exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don’t binge on sugar. 

And you never – ever – eat fast food. Well, almost never.

But you do have a few unhealthy skeletons in your closet – ones that you probably aren’t even aware of. 

The following 5 Dumb Mistakes are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier. 

1. You’re Sleep Deprived

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In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That means that more than half of the population doesn’t get adequate sleep.

Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.

A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.

If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime. Second, sleep in a cold and dark room, this will help you fall asleep and stay sleep. It’s all about quality over quantity! 

2. You’re Dehydrated

Slim young woman drinking water after training

It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?

Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.

Dehydration also slows your metabolism, which hinders weight loss.

You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration. The best way to do this is to incorporate water into your daily schedule. Have a bpa free water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water 30-45 mins before each meal. 

Top brands for water bottles are: Evian, Fiji, Voss, Mountain Valley. Buying water in glass bottles instead of plastic is always a great idea.

TIP: Add a pinch of high quality celtic or Himalayan salt to each liter of water for optimal hydration.  

3. You’re Stressed Out

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I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.

Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.

The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.

One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level. Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.

4. You Eat Out Too Often

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Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.

Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.

Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter-laden bread on the side?

The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals.

Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved. 

5. You’re on Exercise Autopilot

Boredom

You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.

A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.

You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.

There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting. 

Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike. 

Are you ready to break the plateau as you take your routine to the next level?

Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months? 

It’s my goal to see you achieve greatness. I believe that you’ve got what it takes. 

Let’s do this! Call or email today to get started on the fitness program that will improve your health and well being, and will get you amazing results. 

Don’t make a mistake…contact me today!

The Power of Instant Accountability

Do you have a fat loss or fitness goal that you’re working toward? Post it on Facebook, and get instant accountability from friends and family. Be specific with your post. Include the exact amount that you aim to lose and the date that you’ll lose it by. You may be surprised how encouraging and supportive your friends will be – it may be exactly the motivating boost that you need to achieve your goal. 

Teriyaki Rib Eye and Chicken Wrapped Asparagus

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This recipe for Teriyaki Rib Eye and Chicken Wrapped Asparagus is savory and delicious. It’s a wonderful way to get your protein and veggies all at once! Fight the urge to serve this meal with traditional rice, and instead shred a head of cauliflower in a food processor and sauté into low-carb, guilt-free rice. Enjoy!
Yield: 5 servings 
Here’s what you need:

For the Sesame Blanched Asparagus

  • Sea salt

  • 2 bunches fresh, organic asparagus

  • 1 Tablespoon sesame seed oil

  • 1 teaspoon lemon zest

  • 1 Tablespoon fresh lemon juice

  • Fresh, black pepper

  1. Bring 2 inches of water to boil in a large skillet. Add a sprinkle of sea salt.

  2. Wash and trim the ends from 2 bunches of asparagus. Add to the boiling water and blanch for about 10 minutes, until tender and vibrantly green.

  3. Remove from heat, drain and place in a bowl. Toss with the sesame oil, lemon juice and lemon zest. Season with salt and pepper. Set aside.

For the Rib Eye and/or Chicken

  • 1/2 cup sake

  • 1/2 cup mirin

  • 2 Tablespoons freshly grated organic ginger

  • 2 Tablespoons minced organic garlic

  • 1/2 cup coconut aminos

  • 2 Tablespoons pure maple syrup

  • 2 Tablespoons organic olive oil

  • 1 lb thinly sliced grass fed organic Rib Eye and/or free range organic Chicken

  1. Combine the sake, mirin, ginger, garlic, coconut aminos and maple syrup in a bowl. Pour over the meat in a shallow container. Place in the fridge and chill for an hour.

  2. Heat the olive oil in a grill pan or skillet. Remove the meat from the fridge. Wrap pieces of meat around stalks of asparagus. Place in the preheated skillet and cook until browned, about 5 minutes per side. Remove from heat and serve immediately. Enjoy!

Nutritional Analysis: One serving equals: 120 calories, 8g fat, 59mg sodium, 6g carbohydrate, 1g fiber, and 14g protein. 

Motivate your friends, family and co-workers by sharing this article. 

Blame Your Desk Job

This is a little embarrassing…

Several years ago I was the manager at a packing and shipping store in Bay Harbor Islands, Florida. An elderly lady walked into the store to ship a small package. I took the small box to the peanut machine (styrofoam peanuts for packing); a couple peanuts fell on the floor. I then bent down to pick them up and “snap, crackle, pop” my back gave out on me. Hunched over and sweating prefusely, the little old lady asked if I needed assistance. She then helped me up and placed me in a chair.

I was only 25 years old! How does this happen to a young man?! 

Today’s society is plagued by postural imbalances, mainly due to sedentary lifestyles caused by seated desk jobs, bad workout habits and advancements in technology. Most people are spending a lot of time in office-related jobs which require them to be seated for long periods of time; not only is this not conducive to calorie burning but the seated position is one of the WORST postures our backs can be subjected to. Not only are the tissues in the lumbar spine (lower back) under a tremendous amount of stress while seated but our muscles begin to adapt to this posture, rendering us with chronic muscle imbalances. These imbalances determine the way our bodies move and have a strong correlation with joint health and subsequent pain. When one piece of the kinetic chain is not properly functioning, it can alter the rest of the operating systems. Much like the old saying “you are only as strong as your weakest link”, the same applies to the human body.

What are the hazards of postural imbalances?

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It can lead to muscular imbalances, chronic lower back pain (computer back), weak gluteal muscles that usually lead to lower back pain, sciatica (pain, weakness, numbness, or tingling in the leg), anterior pelvic tilt (protruding abdominal), lower crossed syndrome.

This subject is personal to me because I fell into the “blame your desk job” category. I developed lower back pain “computer back”, knee pain,  a serious case of APT (Anterior Pelvic Tilt) and lowered crossed syndrome. I never understood why I had all these issues until I started researching and learning; I discovered what my postural imbalances were, why I developed them, and how to correct them.

APT is when excessive anterior pelvic tilt can contribute heavily to postural dysfunction; as the pelvis tilts anteriorly, the thigh bones rotate inward, causing an increased stress on the medial (inside) portion of the knee joints. This was very frustrating for me because my lower abdominal would protrude. It doesn’t matter if you don’t have an ounce of fat, APT will make your lower abdominal stick out (unattractive).

“Lower Crossed Syndrome” is similar to APT. It is basically the combination of tight hip flexors and tight lower back, paired with weak abdominals and weak glutes. This combination leads to an excessive arching in your lower back, a flaccid or protrudingabdomen and a flat butt due to the weakness of the glutes. This muscle imbalance imposes excessive stresses on the lower back with or without heavy lifting, bending, twisting or turning.

The photo below illustrates anterior and posterior pelvic tilt.

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HOW TO CORRECT POSTURAL IMBALANCES:

#1 Maintain proper posture on a daily basis.

While at work sitting at your desk, make yourself aware of keeping good posture. This can be difficult at first, but here are a few things that I did to optimize my body positioning.

  • Lower the height of your chair so that your back touches the back of the chair and your feet rest firmly on the floor slightly in front of you.

  • Center the keyboard in front of you and position your screen so that the toolbar is eyelevel for you.

  • The keyboard and mouse should be moved close to the edge of the desk and your wrists should be supported by a gel pad or wrist support.

  • Avoid repetitive gripping of the mouse.

  • Get up from your chair every 20 minutes, stretch for about 30 seconds, and sit back down. Never be seated for more than 20 minutes. Yes, this also applies to when you’re sitting on the coach at home!

#2 Stretch!

Every morning, wake up and stretch for 5-10 minutes. Perform dynamic stretches designed to correct anterior pelvic tilt, lower crossed syndrome and other muscular imbalances. If you want to know which stretches I perform every day, just book an online session or an in person session with me — email me at shredfatinc@gmail.com

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#3 Develop a strong core.

The cornerstone of all athletic movements is the core muscles. You can train to increase strength, power, speed, agility, and quickness but if your core muscles are weak you will not reap the full benefits. The core muscles serve as a force couple to transfer the power developed in the hips and legs into the arms and vice-versa.  The SHREDFAT INC program not only helps you shred unwanted fat, it also helps develop overall core strength, and it teaches you value of core muscle coordination, AND you can do it from the comfort of your own living room! These exercises place the body in an unbalanced position help to develop the needed strength and coordination needed for your core muscles to function properly. This is CRUCIAL to correcting postural imbalances.

Core-MusclesMy knee problems are currently nonexistent. My APT and “lower crossed syndrome” are about 100% corrected. I owe this all to my weight loss via Shakeology, my SHREDFAT program and the tips I previously discussed. Smart interval training is so important because it helps maintain proper balance between each of your muscle group. Exercises for each muscle group promote optimal growth and are way more effective. This is simply because muscles work in pairs and not keeping the balance between opposing ones can also mean not getting the best results out of your workouts, which also prevents muscle imbalances.

 

 

You Only Have Yourself to Blame

Question for you…whose fault is it that you’re out of shape?

If you go by what you see in the media then you probably believe that it’s anyone’s fault but yours. The big diet companies think that if they put the blame on you, then you wouldn’t buy their bogus pills. So they put the blame on your cortisol levels, your fast food diet, or your busy schedule instead of where it belongs – which is squarely on your shoulders.

Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.

I’m going to repeat that so it will really sink in.

You have the body that you accept.

Accepting the blame for your current body is not a bad thing – it’s actually quite empowering. Think about it. If it really wasn’t your fault, if it really was due to a long list of variables that you have zero control over, then you’d be stuck. You’d have no way to change.

Lucky for you, it’s your fault 🙂 So you have the power to do something about it.

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The Secret Behind ‘Before and After’ Pictures

Allow me to pull back the curtain for you on something that the diet industry doesn’t want you to know. You’ve seen countless before and after pictures documenting weight loss as a result of a diet product. Well, there is more involved than just the diet product, and it’s the same across the board.

Look into the eyes of any person in their before picture and you’ll see that they are disturbed. The body they have is no longer in sync with the body they can accept.

They changed the body that they accept.

Now look into their eyes in the after picture – see the sweet satisfaction? They now own the body that they decided they could accept. And what a great feeling that is.

Your Time To Transform

Whether you realize it or not, you already posses everything you need to transform your body, but it all starts with taking responsibility for the body that you have today. You have your current body because until this moment you’ve been OK with it.

Oh sure, you aren’t thrilled with it, and you even talk about losing weight and getting fit, but you haven’t changed what you’ll accept. Here’s how to transform your body in 3 steps:

Step One: Get Disturbed

You’ve heard it said that emotion creates motion. This is essential when it comes to losing weight. Just like those folks in the before pictures, to transform your body you must first decide that you can’t live another day in the body you currently have.

It’s time to get your emotions stirred up. Make a list of all the reasons that you must lose weight and get fit. Get disturbed!

Step Two: Get Focused

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Without clarity it’s very hard to get where you want to go. Now that you’re disturbed with the body you have, it’s time to decide what the body you can accept looks like.

I want you to think in concrete and specific terms. Just like the captions under those before and after pictures – “Suzy lost 25 lbs,” “Mike lost 8 inches from his waist,” “Jenny went from a size 18 to a size 6.”

Get a clear picture in your mind of what you’ll look like in your after picture and visualize what the caption will read.

Step Three: Get Moving

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The time spent between your inspiration (now) and your action determines whether you will succeed or fail. Don’t allow yourself to get stuck between inspiration and action – there is always something that you can do right now.

Don’t you agree that you’ll be happier living life in a fit, healthy and attractive body, rather than the body you have today? Of course you’ll be happier.

I’ve helped scores of clients just like you finally lose their unwanted weight.

I am here to take you from your before picture to your after picture, however, you need to bring something to the table – you need to make up your mind about what you’ll accept of yourself.

What will you accept?

Got Stress?

Exercise is the number one thing that you can do to relieve daily stress. A good workout will get your mind off of your bills, your boss, and your endless responsibilities. It’s been said that if exercise were a drug it would be the most powerful medication on earth!

Tasty Tuna Lettuce Wraps

tuna wraps2This is an ultra-healthy meal that’s quick and easy to throw together. It’s high in protein, low in fat and contains lots of healthy fiber. Not to mention it tastes great, so dig right in! 

Yield: 2 servings

 

 

 

Here’s what you need…

  • 1 can albacore chunk tuna, packed in water

  • 2 Tablespoons finely chopped white onion

  • 1/2 red bell pepper, finely chopped

  • 1/2 yellow bell pepper, finely chopped

  • 1/2 apple, finely chopped

  • 2 Tablespoons nonfat mayonnaise

  • 1 Tablespoon nonfat ranch salad dressing

  • 1 teaspoon dried dill

  • 4 large lettuce leaves, washed

  • Pepper to taste

  1. Combine the tuna, onion, bell pepper, and apple in a medium bowl. In a small bowl mix the mayonnaise, ranch dressing and dill.

  2. Add the mayonnaise mixture to the tuna and mix until well combined.

  3. Arrange the lettuce leaves on two plates, and fill with tuna. Garnish with a dash of pepper.

Nutritional Analysis: One serving equals: 124 calories, 1.5gfat, 13g carbohydrate, 2.7g fiber, and 14g protein.

Motivate your friends, family and co-workers! Share this on there Facebook wall or tweet it to them!

TOP 10 WORKOUT SONGS MAY 2014

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.

 

Without further ado, here is my brand new list of kick ass workout songs for the month of May 2014!

ced02f2c4da549bb8f918baf9cc42427_neon-trees_pop-psychology#10 Neon Trees – “Love In The 21st Century”:

“simply an amazing song to kick-off our Pop Psychology journey. Listeners should have no problem moving their bodies to this very track, as everything about it is completely subtle and catchy as all hell. ” www.blastyourstereo.com

 

 

 

 

 

big-data#9 Big Data – “Dangerous” (Feat. Joywave):

“The song is “Dangeous” by duo Big Data, whose brand of “paranoid electronic pop music” will be sure to peak your attention. This duo is comprised of Daniel Armbruster (of Joywave) on vocals with Alan Wilkis as the producer.” www.aux.tv

 

 

 

 

jackwhite-600-1396370043#8 Jack White – “Lazaretto”:

“With this latest reboot, rock’s last action hero harnesses the dangerous power of funk — to the dismay of fanboys everywhere. But fear not: on “Lazaretto”, Jack White delivers a hectic, gleefully indulgent slice of Custard Pie.” – www.consequenceofsound.com

 

artworks-000067234167-oru1ag-original#7 SKATERS – “Miss Teen Massachusetts”:

“The swirling noise of the intro loops the listener in and prevents all attempts at escape; one listen to this song and it will have hoodwinked your brain into putting it on repeat.” – www.renownedforsound.com

 

 

 

 

 

Been-There-Before-Single-1024x1024#6 Ghost Beach – “Been There Before”:

Synth pop vibes!

 

 

 

 

 

 

 

tick tick boom 7a#5 The Hives – “Tick Tick Boom”:

Remember this track? Yup, it’s still fun to rock out some power snatches to this bad boy.

 

 

 

 

 

 

61PMy1Gh9HL._SL500_AA280_#4 Gang of Four – “I Love A Man In Uniform” (Yeah Yeah Yeahs Remix):

Funky, brass, psychedelic. This original track receives an upgrade with Karen O’s incredible vocals. This song is an absolute jam monster.

 

 

 

 

 

13UAAIM79821.600x600-75#3 Capital Cities – “I Sold My Bed But Not My Stereo”:

Current indie electro-pop sensation with yet another hit.

 

 

 

 

 

 

 

Rudimental#2 Rudimental – “Feel The Love” (Feat. John Newman):

“Feel The Love’ is a colliding of the collective’s influences, from the wobbly D&B bassline in the verses, to the jazzy horns on the breakdown, to the soul-drenched vocals from guest feature John Newman. “You know I said it’s true/ I can feel the love, can you feel it too?” he asks, safely capping off the insanity that lies underneath. It’s anthemic, uplifting and utterly bonkers, but it works.” www.digitalspy.com

 

 

tumblr_inline_mt8dx7MQrH1qh8ap6#1 The Killers – “Shot At The Night”:

The Killers worked on this track with M83’s Anthony Gonzalez; you can’t clearly hear his “Midnight City” influence on this track. The massive drum work by Ronnie “Unstoppable” Vannucci resembles Phil Collins “In The Air Tonight”. This was college basketballs 2014 March Madness theme song, and for good reasons as it inspiring, gets the blood flowing!

 

 

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