I don’t know this friend of some friend’s cousin. But I do know what works and what doesn’t. Not to sound arrogant, but I’ve dedicated 10 years of my life learning, experimenting, and mastering nutrition, and I know what works and what doesn’t.

If you’re looking for a magic pill, powder, or potion, stop reading this right NOW, scroll to the bottom, and click on the UNSUBSCRIBE  link . . . seriously.

Here’s my quick tip for you: it doesn’t take much time to do, but it will give you great lasting results. All you need to do is eat smaller, more frequent meals. Make sure you get a good complex carbohydrate, lean protein, and vegetable at each eating time and you will start seeing results in about 2 weeks. By eating smaller more frequent meals, about 4 hours apart your metabolism will start racing and the fat will melt away.

The other really easy secret to losing weight and keeping it off is keeping a food journal. Keeping track of what you eat on a daily basis keeps you accountable and, frankly, it keeps you knowledgeable of what you read in the calories that you are taking on a regular basis.

There’s a great app that I like to use that’s called MyFitnessPal. It has practically every food in its database so you can keep track of your calories with ease.

Next Saturday we’re hosting a nutrition seminar; you definitely should make time to attend. Call 713-864-1231 to reserve your spot or CLICK HERE to register.

P. S. If you’re ready to make a positive change in your life and learn what it’s going to take to get the best results, then sign up for a free fitness consultation here.

Here are several suggestions to help you moderate your day.

1. Take it slow, start the day with a supportive breakfast. A good protein source and a complex carbohydrate will keep you energized for the morning.
2. Eat a little every three hours. Avoid sugary and carb heavy items. Stick with a good protein source and veggies.
3. When the turkey hits the table, avoid piling food on your plate. Take a little of each item and enjoy! Save room for a little desert. You don’t have to eat the whole pie, have a taste and leave some for the rest of the family (or bring me some!)
4. You should never feel like you need to unbutton the top button on your pants. You should feel satisfied but not stuffed (like the turkey).
5. After the meal, take a walk with the family around the block. It’ll help digest the food and keep the blood flowing. The dishes will wait.
6. Come to Turkey Day Boot Camp on Thursday from 8 am to 9 am at Memorial Park. Register at: http://www.body3fit.com/turkey

I wish all of you a very happy Thanksgiving!

Enjoy this side dish recipe!

Apple and Brown Rice Stuffing:

Ingredients:
1 1/2 cups brown rice, uncooked
2 cups natural apple juice
1 1/2 cups water
2 tsp. olive oil
1 crisp harvest apple, cored and diced
1/2 cup onion, diced
1/2 cup brussel sprouts, finely chopped
4 cloves garlic, pressed through a garlic press
1 carrot, peeled and finely chopped
1 cup celery, diced
1/3 cup oat bran
1/2 cup dried cranberries
1/3 cup slivered raw almonds
1/2 tsp. poultry seasoning
1/4 tsp. thyme
Freshly ground pepper

Preparation:
Prepare rice according to instructions on packaging, using the apple juice and water for the cooking liquid.

In a large skillet heat the olive oil over medium heat. Then add in the onions, garlic, brussels sprouts, carrot, celery, and apple. Cook until crisp.

When the fruit and vegetables are crisp add in the cooked rice, bran, cranberries, almonds, poultry seasoning, pepper and time. Mix well and remove from heat.

Notice I didn’t say I still don’t drink! I enjoy a good glass of wine from time to time.

But here are the facts!

Alcohol has 7 calories per gram; there are roughly 28 grams in an ounce. A 1-ounce shot of pure alcohol has 196 calories. Most liquors are about 40% alcohol so vodka (a cleaner alcohol) has about 80 calories per 1-ounce shot. Not too bad if you drink it straight.

It’s all in the mix!

The combination of sugar and alcohol is what is really killing peoples’ nutrition plans. The average mixed drink contains about 250 calories . . . for many people that is an entire meal! A frozen margarita can contain between 600-800 calories.  Two of those and you’re up 1/2 pound!

It’s all about choices!

What do you want more: a slimmer waistline or a cocktail? You have the power to choose.

While I realize that it is not practical for most people to completely give up alcohol, here are some suggestions to at least reduce the number of calories you are taking in.

Choose cleaner spirits like, vodka, rum, gin, tequila, and whiskey . . . they are all carbohydrate-free.

Choose low calorie mixers: water, club soda, diet tonic, or sugar-free juices.

My favorite drink is vodka and club soda with a squeeze of lime, that’s about 90 calories.

But WHY is it liquid fat?

Alcohol is considered liquid fat because of the effects it has on your liver. The primary purpose of your liver is to metabolize fat. Well if it’s cleaning alcohol out of your bloodstream it can’t perform its primary purpose: to eliminate fat. So ask yourself, what would you like your liver to do today? Metabolize fat? Or clean up your blood alcohol?

Think about the small changes you can make to reduce YOUR bottom . . . line.

Share your low calorie drink below in the comments for all to see!

If you’re looking to improve your fitness and nutrition give us a call at (713) 864-1231 or fill out a consult request form at www.Body3Fit.com/consultform

Tom

P.S. Do you want more ways to reduce body fat,increase lean muscle? Schedule a free fitness consultation with me at (281) 667-3648 or www.Body3Fit.com/consultform

I’m not saying that looking good shouldn’t be a goal, but let’s be realistic about 1) your own body type and 2) what you’re WILLING TO DO to get to your goal.

Most people, probably 99%, aren’t willing to do the work which will take them to a size 0…

AND THAT’S OK.

There needs to be a happy medium.  A person shouldn’t be so overweight that their health is suffering, especially with diabetes, heart disease, stroke, high cholesterol, low back pain, and on and on. AND you shouldn’t beat yourself up over the fact that you’re not a size 2.

Where is all of this coming from you may ask…  In my ‘spare’ time I’ve been watching a TV Show called Drop Dead Diva, it’s hilarious, the basic premise is that a 24 year old, size 2 model dies and comes back as a size 14 super smart lawyer.  One of her revelations was that a person has to be happy with who they are.  Like the Dove commercials say, love the skin you’re in!

Some might be thinking right now, but Tom, you’re a trainer and want people to get thin…WRONG!
I’m a fitness professional who wants to get people HEALTHY.  There’s a big difference.

After many years in this business, I realize there is just a small percentage who are willing to do
what it takes to get super low body fat percentages.  It’s a lot easier to integrate healthy eating
habits and daily exercise to get healthy rather than skinny.

In fact our program is all about helping people integrate daily exercise (about 30 minutes
each day) and sensible nutrition, (no special foods or pills or potions) to kick start a habit to
get HEALTHY… and in the process they’ll shed some pounds and inches.

More importantly you FEEL so much better, have more energy and MUCH MORE self confidence.

So, if you’re a person who beats themselves up for not looking like a super model STOP IT, strive
for health, get to a healthy weight and body fat percentage, and start feeling better about your
self.

If you’re interested in learning more about how to get fit with this Houston Personal Trainer, then register for a free fitness consultation.  You’ll be glad you did!

REGISTER HERE

I hope you call now to start on your journey to health and fitness… not a skinny super model!
You’ll be glad you did.

Post your comments below.

I’m amazed at the accomplishments of Usain Bolt, the “world’s fastest man” with his world record breaking 100-meter sprint. How awesome it would be to say that you are the world’s fastest human being . . . CRAZY!

It’s interesting to watch the body types of the different athletes. The sprinters and the gymnasts have a great overall physique, with impressive strength, muscularity, leanness, and an overall healthy look.

It’s interesting to compare the physiques of the 100-meter sprinters and the physiques of the long distance runners. The sprinters are powerful looking, yet lean, ripped, and healthy. They’re muscular, but not too muscular. By the way, have you seen the ripped six-pack that Usain Bolt has . . . yes, from sprinting!

When I watch the gymnasts, I try to picture the combination of a sprinter and a gymnast. What’s incredible is that you have the means to create this type of physique yourself too if you just mix in sprinting, body weight exercises, and weight training into your routine regularly.

Sprinting is one of those exercises that can actually help you stay youthful . . . not only because it builds lean muscle and keeps your metabolism revving high (all day, every day), but also because of the growth hormone (also called the “youth hormone”) releasing benefits of sprinting!

Sprinting is an anaerobic exercise, it works to build muscle in the same way that weight training does. When you weight train, your body produces short bursts of energy that increase muscle strength. Sprinting works the same way, but uses dozens of muscles at the same time, which makes it one of the most complete muscle training exercises.

Okay, so you are asking if sprinting is for everyone. Definitely not! Let’s face it . . . some people are just too far out of shape to even try sprinting . . . they would possibly pull a muscle or injure something else. But almost anybody can eventually work up to sprints . . . just watch the “The Biggest Loser”; some of the contestants starting out at 400 pounds end up doing full sprints by the final weeks of the show.

Enjoy the rest of the Olympics! And if you want help getting your own Olympic body, schedule a free fitness consultation at www.Body3Fit.com/fitnessconsult

Feel free to comment below!

As you know, I’m splitting my time between Houston and Orlando, so finding time to exercise while not having a set routine can be difficult, BUT NOT IMPOSSIBLE.

I’ve actually settled into a nice little routine and have been able to shed some fat and gain some muscle in the process. And you don’t need a gym membership to do it!

1) I made a commitment to myself to exercise every morning, which means I have to wake up just 30 minutes earlier than I normally would.

2) I roll out of bed, literally! Put the dogs in the other room. Then decide on 8 different movements to do.

Yesterday I did this:

1- Squat (no weight, but fast)
2- Jumping jacks
3- Situps
4- Mountain climbers
5- Static Lunge (left foot forward)
6- Static Lunge (right foot forward)
7- Side Lunge for speed, to the right
8- Side lunge for speed, to the left

I used a Tabata interval timer so I was doing 15 seconds of work with 15 seconds of rest. After I completed the 8 exercises I had a 1 minute rest and recovery. Then I repeated for a total of 4 rounds, which took 20 minutes.

You could come up with ANY 8 exercises. I know you’re thinking, “What would 20 minutes possibly do for me?” Well, a hell of a lot more than NOTHING!!

Get active and get moving.

If you need help with setting fitness goals and figuring out how to achieve them, please schedule a free fitness consultation with one of my very qualified Fitness Counselors. We’ll tell you exactly how to reach your goals and give you all the accountability you need to get there quickly.

www.Body3Fit.com/fitnessconsult

Do you have some exercise suggestions? Post them to the blog below.

Awesome Pushups For Charity event on Saturday May 19th.  It’s not too late to donate…

www.Crowdrise.com/body3fit

Make your checks out to The Boot Campaign or donate directly on-line.

We completed 2,694 Pushups in support of the Boot Campaign.  Here is the ranking of our team.

It takes no equipment and anyone can do it. It works your chest, back, core, shoulders and a bunch of stabilizing muscles. And it can burn a ton of calories . . . when you do enough of them.

There are so many different variations you could do as well:  plyo pushups, clap pushups, one armed pushups, asymmetrical pushups . . . literally hundreds of variations. Even when you change your hand or foot position you’re changing the exercise enough to target some different muscles.

Below is a tutorial on the basics of doing the PERFECT PUSHUP. Once you have perfected the pushup, then come out to Pushups for Charity on May 19 and do some with us as we raise money and awareness for the men and women of the armed services.

We’re having a raffle this week for a pair of tickets to the May 12 concert of REO Speedwagon and Styx in the Woodlands. For every $5 you donate you will get an entry into the raffle, make your donation at http://crowdrise.com/body3fit OR come to our studio to purchase at the front desk. Drawing will be held on May 5.

How to do a correct pushup:

Lie face down on the floor.  Put your palms on the floor, just about level with your breast and fairly tight to your body.

Then push up. Try and keep the rest of your body rigid.  Repeat.

Stop pushing just before you lock your elbows. Hold for a second and lower yourself down slowly. Go until your nose is almost touching the floor.

Push-ups work your arms, chest, core, legs . . . you name it! If you spend 5 to 10 minutes a day, you’ll see AND feel amazing results in a very short time.

Now go ahead and register for Pushups For Charity on May 19 . . . or at least support us in our efforts to raise money for our military by donating here: http://www.crowdrise.com/body3fit. For every $5 donated this week only you will receive an entry into our raffle for a pair of tickets to the May 12 concert of REO Speedwagon and STYX!!

EVENT DATE: Saturday, April 21 2012
TIME: 8:15AM – 9:00AM
Cost: FREE when you sign up for Pushups for Charity

“It may seem like a shameless bribe to get as many people to support our Pushups For Charity event in a month,” explains Jackobs owner of Body3 Fitness Center and Author of Get Off Your Butt and Do Something, “I’m willing to do what it takes to get as many people to support our troops as possible, and if that means giving away a great workout then that’s what I’ll do.”

It’s easy to register; just go to http://www.PushupsForCharityHouston.com and enter your information and you’ll be registered.

Or if people just want to donate to our cause and help us raise $20,000 for the Boot Campaign, they can go directly to http://www.Crowdrise.com/body3fit and securely donate. 100% of the money raised will go to the Boot Campaign, who gives back to our military and veterans.

“Do your part for the men and women who sacrifice so much for our freedoms and donate now!” exclaims Jackobs.

To participate in the free boot camp workout this weekend, just show up at Body3 Fitness Center, 1987 W TC Jester Blvd. at 8:15AM with water and a mat. Be ready for an awesome workout!!

Join Captain Chad Fleming, Pushups for Charity and The Boot Campaign by not only watching but liking and reposting this video:

Youtube: http://youtu.be/-IYGWYx5w78

Facebook: www.facebook.com/pushupsforcharity, www.facebook.com/bootcampaign

Twitter: #PushUpsForCharity #BootCampaign

To register for the event please visit:  http://www.PushUpsforCharityHouston.com

The Boot Campaign
The Boot Campaign is a grassroots military appreciation and veteran awareness campaign started by five women from Texas, known as the Boot Girls. The Boot Girls launched the Boot Campaign in 2009 to spread awareness of the needs of military personnel returning home from combat and express gratitude to current military. Through the sale of military combat boots, the Boot Campaign donates proceeds to a group of partner charities that work with soldiers healing from a variety of physical and emotional combat wounds, embodying the campaign motto that, “When They ComeBack, We Give Back.” www.BootCampaign.com

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   The guy in the back of the kayak is my father.  He just turned 73 and my mom just turned 72 (shhh don’t tell them I told you their ages.)

This is a picture from their recent trip to Antarctica for a marathon.  Umm yes you read that correctly a marathon… well my dad did the half marathon and my mom did the the full marathon.   CaaaRAZY!!

This is retirement “fun” for them.  Have they always been active like this?  Not at all, my mom didn’t start getting active until her 50s.  My dad was always pretty active, he used to bike to work every day when I was growing up.

It’s because they chose to be active.  I’m convinced that they wouldn’t be doing a tenth of the stuff they do now if it weren’t for the fact that they were active in their younger days.

Heck, my dad builds houses now for Habitat for Humanity and my mom coaches race walkers.

Needless to say, I’m really proud of my parents and how they’ve taken care of themselves.  It pushes me to continue to take care of myself and help others to take care of themselves too.

If you’re struggling now getting around because of bad knees, bad back, achy whatever, don’t just go for a quick fix to mask the pain, FIX THE PROBLEM.  The correct kind of exercise helps will all of those issues, and we can assess where you’re at and develop a plan of action to get you to where you want to be…. AT ANY AGE!

If you need some help, then give me a call at 281-667-3648 and schedule a fitness consultation and see what it’s going to take to get you active at any age!