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So I messed up my nutrition, now what?

A common question I get is what do you do the day after you blow it with your nutrition?  This is a great question.  What I have found to be a fantastic remedy for such occasions is called intermittent fasting.  This is a time period where you are either just drinking heavy amounts of water, or having small amounts of whey proteins and small amounts of fruits every 4 hours throughout the day.  The whole idea is to provide a low taxing digestive time where your body has the ability to catch up to the abuse it just endured the day before.  The goal is to get back to where we were as fast as we possibly can right?  If that is the case, I would lightly suggest this.  Check it out.   http://youtu.be/-wlPMY5jq6k

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Quick Inspiration

How many times in your life have you verbally committed to something that you knew was going to change your life for the better only to never follow through with it?  If you are like most people, the answer is many.  Have you ever stopped to ask yourself why?  Well the answer is simple and lies differently within us all.  We all have our own tier of values in our lives, which we hold dear to us.  The key is to attach our goals and what we are looking to achieve with these values.  Enabling ourselves to visualize how the accomplishment of our goals will enable us to better fulfill our highest values will empower us and will also instill so many more benefits with whatever situation we are about to challenge our with.  If you are unable to look at your challenges this way, you only look at it as a bother, waste of time, too hard or just not worth it.  Let me ask you.  If a goal is enabling you to fulfill your highest values in life, is it worth hitting?   Trevor A. Buccieri MS, ACSM, KBA Certified Demartini Facilitator

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Your goals support and fulfill your purpose in life

We all have goals that we want to accomplish in our lives.  Now, although they differ from person to person, these are things that we feel will enable us to reach a higher level of fulfillment, give us a greater sense of purpose and ultimately lead to a happier and healthier life.  So why is it that so few people actually follow through with them by doing everything and anything to accomplish them?  Simply stated, most people haven’t established a connection and realization of how these goals will serve and enable their mission in life.   Yes, I did say “mission”.  Now you may be thinking, I don’t have a mission in my life, but I challenge you to take a look a little closer by answering the following questions with your top three answers each.  I promise you it will be one of the best investments of your time that you have ever committed to.

  How do you fill your physical space (your house, your room)? How do you spend your time? How do you spend your energy? How do you spend your money? Where are you most organized / ordered? Where are you most disciplined / reliable? What do you think about most? What do you envision or visualize most? What do you internally dialogue about most? What do you externally dialogue about most? What are you inspired about most? What do you set goals towards most?      Now find your top three re-occurring answers and list those out in order.  This is your hierarchy of your personal values.  These are the same principles and values with which you perceive every situation in your life as a good thing or a bad thing depending on if it supports or challenges your values.   Now that we have established that, I want you to look at number one on the list.  This is your purpose in your life.  This is your Telos and your mission in your life to fulfill.  This is the area you have the most confidence in.  The area that no one has to force you to attend to.  The one thing that you would spend every minute doing if you could.  Now this will differ from person to person as we all have different perceptions, intentions, likes and dislikes.  For many it will be family, others it could be career, money, friends, your pets.  Whatever it is, it is yours.  For me, it is my family, which enables me and empowers me to fulfill my purpose of changing lives in the fitness industry.   Let’s get back to our goals and your reason why you have the goals to begin with.  I am going to be relating to fitness seeing as though this is one of my highest values.  When you truly have a goal that you have connected with, it becomes something that is already accomplished because you have already made the CHOICE to make it happen.  The rest is just the process of fulfilling each step along the way until it is complete.  The problem is that the majority of people set goals because that is what they feel they should do rather than connect it to the fulfillment of their values.  When you do this, it turns into a “want to” situation because you then see how it serves your journey in fulfilling your mission and your purpose in life.  Once you have your goal, you ask yourself, “Why is this so important to me?  What is this going to do for my life?”  Is it going to give you more confidence, more energy, more motivation, and more strength?  Why is this a game changer for you?   Finally in order to truly own the value of what you are out to achieve, you then ask yourself this question: “How is this goal that I have, along with my reason why, going to be serving my highest value in my life?  How is more confidence, more energy, more motivation, more strength going to be helping me fulfill my mission and purpose in life of XXX? “   Once you make and see this connection, it becomes clear that what you have set for yourself truly has more purpose and value than we have ever given it credit for.  It is a component and a step in the fulfillment of our life.   Know that every minute you spend working on or with your highest value is enabling you to fulfill your purpose in your life and will deliver you ultimate satisfaction and meaning as to why you are here.  Also realize that spending any time off your mission’s path with situations that are not serving your highest values are only doing you a disservice in fulfilling your mission in life.  It is simply a distraction.   Now, take this for what you will, but wouldn’t it feel so much more empowering to be able to connect to why doing something is worth it?  How it is helping us fulfill our mission in life?  Next time you are stuck in a rut with something you don’t want to do, ask yourself, “How is this fulfilling my highest value?  How will this get me closer to where I want to be?”  If you can’t answer this, then stop what you are doing, and follow your purpose. -Trevor  

Contact us Now for your

**Complimentary Weight Loss and Body Transformation Consultation!**

 

Call (716)572-1536 or visit www.bodysoulfitnesstraining.com to get started today.

 

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Quick Inspiration

I read something just the other day, which really stood out to me.  “The only difference between dreams and reality is action.”  That resonated with me big time and I couldn’t agree with it more.  Who says you can’t live your dreams?  Whoever they are certainly isn’t living theirs and they are trying their best to make sure that you don’t live yours.  It really is a simple process.  Determine exactly what you want your end result to be.  YOUR DREAM!  From here, literally plot all of the action steps moving backwards from the dream all the way down to the very first step you need to take in order to make this happen.  From here, simply take action every single day.  Now this does not mean you will not stumble, fail and be forced to be relentless in accomplishing these steps, but the fact remains that if you do that and always remain in conscious pursuit LIKE YOU MEAN IT, you are certain to get there.  Remember, there are no chances in life, there is only choice.  The choice is yours and yours alone.  It always has been and always will be.  What will you choose today?

-Trevor


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RFL Meal Timing for Portion Control

One issue we often run into with our clients is the issue of portion control with meals.  Most tend to wait until they are extremely hungry until they eat which leads to overeating, which will clog your system as well as send your body into starvation mode.  It all comes down to using the element of time to determine the correct portions for your body.  Think of 3 hours as the landmark.  If you only make it to 1-½ hours, you need to eat more the previous meal.  If you reach the 3-hour mark and you are still stuffed, you need to eat less the previous meal.  Hit it on the head with the correct components of produce (fruits and vegetables) and lean proteins, add in consistency, and you will be on your way to the body you have always wanted. -Trevor http://youtu.be/irsjz5ILJNI

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You Can't Out Train Your Nutrition

ImageCLIENT: “I have been working my tail offat the gym four days per week with these killerworkouts for the past two months and I feel tighter, but I have not seen any real results in my body.  What’s up with that?”  ME:  “Well, tell me about your nutrition.  How many times per day are you eating and what is that composed of?”  CLIENT:  “Well…I eat healthy BUT I do miss meals sometimes.  I typically eat about three times per day (or less in many cases) and later at night is my problem.” This scenario is something we see very frequently in the field.  The truth is that what most people say is good nutrition out loud is simply something they say because they truly don’t want to take the time and effort to change what the majority already know is the real problem. I really hate to be the bearer of bad news, but in order to get you better results that is what I have to do.  I would love to tell you “Oh yeah, you are doing everything right.  Your nutrition doesn’t matter that much”, but it completely does and I would be doing you a disservice if I did. The common misconception is that you can do one without the other.  Nutrition without exercise or exercise without proper nutrition and get the results you want.  The key lies in the implementation of both simultaneously.  To sum it up quickly for you, if you are exercising at high intensity and are under eating (3 meals per day or even less in some cases), your body will turn to muscle for fuel because you are in starvation mode.  On the same token, if you are eating poor food choices of very low quality such has high levels of starchy carbohydrates and high fat foods, how would you expect your body to react other than to store these calories as fat? The whole idea and the mission the large majority of our clients want is to build a long and lean body and drop body fat weight.  In order to do this, both components need to be implemented. Resistance training is necessary to stress the muscular system in order to signal that it has to get stronger and more efficient.  Now, your muscular system is your metabolism.  The more you have, the more body fat you will be able to burn 24/7 and seven days per week.  Mind you, I am not talking about huge, bulky muscle.  I am talking long, lean, and sculpted muscle. In order for your body to build properly by enabling healing, recovery and growth of new muscle, which is the increase of your metabolism, you need the proper fuel.  This fuel is best summarized by produce, protein, and water.  We are talking tons of fruits and or vegetables, lean meats and of course liquid life.  It truly is as simple as that. Now to take that a little further, you want to be eating 5-6 meals per day, evenly spread about every three hours, with each comprising of your produce, protein, and water.  “WHAT ABOUT MY CARBS??”  First off, your fruits and vegetables are actually carbs.  They are the healthy ones though.  They contain natural high fiber, tons of vitamins and minerals.  The large majority of starch carbohydrates such as pastas and breads are heavily processed and very hard for the body to digest and use for that matter. There is one time of the day however where your body is in a highly metabolic state and would be most likely to be able to accelerate through these foods and that would be the meal directly post workout.  Now this doesn’t mean pile it on.  If we picture a plate for post workout, we typically want to think that 15% of the plate would be filled with starch. Following a program as simple as this would ensure your body is receiving enough fuel to re-build itself and improve itself on a day-to-day basis and your results would be unbelievable.  You would wonder why you didn’t fully commit to what we offer two months ago when you started. Here is a simple 7-step method we have created at Body & Soul Fitness, which completely lays your nutrition success out for you.  It is called The 7 Habits of Highly Effective Nutrition.

7 Habits Check List

Habit 1: Eat 5-6 times/day or every 3 hours Habit 2: Eat complete, lean protein at every meal. Habit 3: Eat vegetables and or fruits at every meal. Habit 4: Eat starchy (grain) carbs ONLY after exercise. Habit 5: Eat healthy fats 1-2 servings per day (nuts, healthy oils, etc). Habit 6: Don't drink caloric or chemically altered beverages (soda, diet soda, beer, milk etc.). Drink Water (Lemon, Cucumber) Habit 7: Eat whole foods and no PROCESSED GARBAGE.

In order to OWN each habit, you must be consistent on each habit for two weeks STRAIGHT.  Once you achieve this, mark the date and move onto the next Habit. Everyone starts with Habit 1. So again, it is IMPOSSIBLE to out-train your nutrition.  Make the best use of your time and efforts.  Implement both into your lifestyle and you will achieve the results you have been dreaming of.  Here’s to your success!

Contact us Now for your

**Complimentary Weight Loss and Body Transformation Consultation!**

 

Call (716)572-1536 or visit www.bodysoulfitnesstraining.com to get started today.

-Trevor


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Quick Inspiration

[caption id="" align="alignright" width="240"]Sun through trees Sun through trees (Photo credit: daniel_sh)[/caption]   First things first, what is your highest value in your life?  What is most important to you?  Where do you shine most and what do you love most?  Is it being a mother or father, is it work, is it money, is it friends?  Whatever it is, identify it and grab it.  Recognize that fulfilling this value is your purpose in life.  Have you connected how improving your health, fitness and confidence will do for your highest value in life.  Many approach fitness and nutrition in a "I should" type of mentality not really seeing the big picture of how taking the time to better themselves will enable improvements in all areas of their life especially in the fulfillment of their highest value.  If you fail to look at it this way, it is just something you feel like you should or have to do, rather than seeing how it will enable you to fulfill your purpose in life.  This is where it transforms to WANT to do it.  You may not have connected with it yet, but If you can see the value in what physically bettering yourself will do for your life, you will find that it is linked to fulfilling your purpose and personal life mission.       Trevor A. Buccieri MS, ACSM, KBA   Certified Demartini Facilitator  

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Why we go the extra mile with FMS screens at Body & Soul Fitness

Today I want to chat a little about the Functional Movement Screen (FMS) and let you know why we choose to implement this system into our training methods to soar above the rest in the fitness industry.  Many of you know the beauty and impact of the FMS where many others are unfamiliar with the potential it is able to unleash for them personally.  For myself personally, the FMS has opened doors and enabled be to break through plateaus I didn’t even realize I had and this is what I do!  I truly can’t say enough positive things about what it has done for the integrity and results we are able to provide with our programming at Body & Soul Fitness.

Cutting Edge Training Philosophies

Movement training is groundbreaking, and something that most trainers are unfamiliar with, but is the foundation of training.  You have to learn to crawl before you learn to walk, and most trainers are having you run and jump without the ability to crawl.  It is imperative to build a solid functional base for your body to perform at your best.  You can’t build a mansion on a shack foundation.

Increase Efficiency to Increase Results

Your body is much less efficient with dysfunctional movement patterns and asymmetries (imbalances) in comparison to moving well and properly. By using the FMS screen, we can find your weakest links and improve them, which will help accelerate your results allowing you to break through plateaus because of increased efficiency and strength.

If You’re Not Assessing You’re Guessing

Without a screen, how do you know what exercises are right and wrong for your particular body.  The truth is, if you’re not assessing you’re guessing. With a screen, we can narrow our plan of attack down to exactly what your body needs to achieve the best results in the shortest amount of time.

Decrease Risk of Injury

You can’t get results if you are hurt.  The screen allows us to see what your chance of injury may be, and allows us to program the best workout possible to make sure that you stay injury free.

Know That Your Program is Working For You

Scoring criteria allows you and your trainers to see if your movement patterns are improving, or if the training program is having a positive or negative effect on your baseline movement.  This way you know what is happening with your training based on facts rather than hearsay.  This is a great tool that we add to body composition measurements to see your continued results. Ready to get started?  Body & Soul Fitness features the FMS systems both in their Brand New Rapid Fat Loss Small Group Training (RFL) program as well as their Semi-Private Personal Training programs.  This system will change your game regardless if you are postoperative all the way up to professional athlete.  I guarantee it!  Here’s to your results!

-Trevor

 

Contact us Now for your

**Complimentary Weight Loss and Body Transformation Consultation!**

 

Call (716)572-1536 or visit www.bodysoulfitnesstraining.com to get started today.

 


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Rapid Fat Loss Consistency + Planning Cheat Meals

Although we would love to believe that all the little things we do that veer us off our planned path don’t have any negative effect on our progress, It is my duty as a personal trainer to let you know that it absolutely does matter.  Develop your plan of action, including bonus (cheat) meals.  Follow through with your plan of action and you will never find yourself in the pit of domino effect self sabotage. http://youtu.be/ZXsXFQWGO90

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Quick Inspiration

[caption id="" align="alignright" width="240"]motivation? (Photo credit: janineomg)[/caption] Embrace challenge - Don't concentrate on what went wrong today searching for a false sense of ideal.  Look for the challenges in your life you were able to overcome.  Look at what you have learned from everything you perceive as negative and ask yourself the question, how did that circumstance benefit me.  Many situations will require you to really focus on the big picture and look at a situation from a completely different angle, but it is there I can assure you.  When you see this, you begin to see challenge in a new light and welcome it into your life.  The bigger the challenge in your life, the bigger the growth.  Look at your life today and find where you are challenged.  Rather than looking at it as a bad thing, look at the situation and what it is bringing about in you.  What are you learning from this?  How will this new knowledge help make you a stronger individual and take that challenge on with full stride.  I believe in you.    -Trevor   

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