"Mirror Your Activity"

Typically most Americans fall into the following eating cycle:

• ·      We wake up and leave for work, eating little to no breakfast.
• ·      We get through the morning by drinking an energy drink, coffee or other caffeinated beverage.
• ·      By lunch your are starving and cram in a big lunch in under 20 minutes usually from a fast food facility.
• ·      3pm comes and we start to crash, so we crab another caffeinated drink and a maybe a sugary snack.
• ·      6-7pm comes and dinner becomes the largest meal
• ·      We go to sleep shortly after 

This routine increases weight gain, reduces metabolism and is a culprit of low energy throughout the day.  Using the “Mirror Your Activity” approach will help eliminate these conditions.

Really, if Americans were to simply flip this approach, they would improve their health. But lets add to that. The “Mirror Your Activity” approach simply means you eat when your activity level is higher and less as movement decreases.

Metabolism is highest in the morning because we are up and active, so make breakfast (not dinner) your largest meal.  Additionally, our carbohydrate tolerance is at its peak in the early hours of the day. Eating a larger portion of carbohydrate in the morning boosts metabolism and is a good time for grains and starches.

As the day continues, we want to reduce both the portions of our meal and carbohydrate intake. Additionally a substantial lean protein source should be integrated into all 3 major meals.

Try the following guide to help boost metabolism, increase energy levels and burn body fat:

Breakfast –

Eat a large meal high in carbohydrates with a large protein source and healthy fat. This can be upwards of 40-50% of your daily calorie intake!

Snack –

Consisting of a fibrous carbohydrate (fruit/veggie) and dairy/protein (yogurt/cheese/nuts)

Lunch –

Eat a moderate size meal with a large protein source and moderate carbohydrate and fat. Lean more towards your vegetables and smaller portions of starches.

Snack –

Consisting of a fibrous carbohydrate (fruit/veggie) and dairy/protein (yogurt/cheese/nuts)

Dinner –

Eat your smallest meal that is limited in carbohydrates and fats. Shoot for a lean protein and a fist-sized vegetable.

Take what you are currently doing, flip it, and add a few healthy snacks. Fuel your body with fibrous carbs, lean proteins and healthy fats. Eat smart and often and you’ll hit any goal!

Eat Elite.

Tips to conquer the infamous New Years Resolution!!!

If I had to put a number on the amount of people who picked 'lose weight' as their New Year's resolution, I'd bet %50. Maybe Vegas has that bet? And right about now the sales consultants at all the gyms are going bonkers.  Hey, if you are looking to get in shape, now isn't a terrible time because there are some good membership deals out there.

To help you get on track and to add value on your new membership, here are a few tips for starting a program.

1. Get a workout buddy


We train harder when we have a workout partner. It's our propensity. It is also very easy to say, "oh I'll go tomorrow." Then a month later and you're still talking to yourself. I have a training partner and I can tell you that when he's not around it is extremely difficult for me to train and train hard. We keep each other on track and push each other. Having a workout buddy will lessen your chances of skipping routine and you'll workouts will be intensified and enjoyable!


2. Have a program


Most people go into the gym and do not have a plan. They hop from machine to machine doing 10 reps and call it a day. A program needs to be specific and results driven.  Do some research on your goal (whether it's strength, weight loss, muscle gain, etc) and find programs that complement that. If you need help, email me.


3. Keep a workout journal


This is so underrated. If you went out of your way to educate yourself and find a program then you need to record what you do. How are you going to progress if you do not record what you're doing? Keeping a journal can help you identify workout routines you like, show improvements, and set goals. Also, it keeps you on track and focused in the weight room so you are not wasting time in there figuring what exercise to do next.


4. Perform a life-schedule budget

Just like a financial budget, you have fixed (uncontrollable) and variable (controllable) costs. In a life budget it's time. You have fixed times like your job, commute, religious commitment, etc. And you have variable time. Do a life a budget and find the most accommodating times you can workout. You have the ability to make it as forgiving as possible.


If your resolution is to improve your health then good luck! You have my support and feel free to email me if I can help!!!


Be Elite.