Your Summer Fitness Plan Starts Now

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Josh Bezoni- Your Summer Fitness Plan Starts Now

If you’re lounging on your couch with a potato chip midway to your mouth, reading that headline in fear, let me assure you that you have nothing to worry about. That statement is not intended to instill fear, but rather to inspire you to start getting fit now so that you can have the body you want by summer.

As the days start getting longer and warmer, with the official start of summer only a little over a month away, you’ve surely heard talk of people expressing concern about fitting into their swimsuits and achieving the perfect beach body. Most people, when nervous about something, shrink away from it rather than attacking it at the root. Don’t abandon your fitness goals just because they seem impossible to achieve. If you put in the work and follow this eight-week workout plan, you can have the body you want this summer. And yes, by work, I mean working out. Dieting alone won’t cut it. However, if you acknowledge upfront that your goals are going to take some work, it makes them more approachable. Plus, you can rest assured that if you take these steps seriously, you’ll be rewarded in the end for all your hard work.

Before diving into the fitness part of this plan, you’ll need to take some time identifying your goals and developing a nutrition plan. Figure out why you want to achieve these goals, exactly how much weight you want to lose or muscle you want to gain, and break your goals down by week.

Then, if you want to make sure your diet compliments your fitness goals, keep tabs not just on what you’re eating, but how much and how often. It’s easy to avoid overeating if you practice time-restricted feeding (TRF). TRF may sound a little intimidating, but it’s not about starving yourself, but rather keeping all of your eating within a specified window of time. You should try to keep your three main meals of the day within a 6-8 hour time frame, meaning if you eat breakfast at 9am, you should have your last meal of the day no later than 5pm. If you get hungry outside of this timeframe, you can always have light, healthy snacks to tide you over.

Portion control is another key consideration; make sure you’re consuming the right amounts of protein, healthy fats, vegetables, and smart carbs. Your daily protein intake should be roughly the size of your palm, healthy fats should be no more than the size of your thumb, limit yourself to one smart carb (like sweet potatoes, brown rice, or quinoa) per day, and eat as many vegetables as you’d like.

The third and most important step in your journey to getting fit in time for beach season is an eight-week fitness plan. Not everyone has the same abilities, so only take on what you can manage. In general though, start small and work your way up to a more rigorous routine. Each week should incorporate both cardio and weight training. How often you workout will depend upon how much you can handle, but aim for 20-30 minutes of aerobic exercise at least three times a week. In your first week, aim for two full-body workouts separated by a cardio day. As you progress in your training, ramp up the intensity. Try 45 minutes of cardio starting in the third week and gradually increase the weights in your full-body workout.

That’s it! If you work hard to stick to your fitness goals for eight weeks, there’s nothing keeping you from flaunting a toned, muscular body on the beach. For a more detailed breakdown of the exercises you can do in your workout sessions, visit the original blog on BioTRUST.com.

Not ALL Fats Are Bad For You: These Fats Fight Flab

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It sounds counterintuitive, but not believe it or not, not all fats found in food actually contribute to more fat in your body when consumed in moderation. A lot of what we have been led to believe about supposedly “bad for you” foods is downright false. Saturated fat, especially, has become a red flag in the diet world because it has been linked to heart disease and belly fat. While it’s true that many saturated fats pose a health risk, nutrition studies have found that the saturated fats found in coconut oil and organic, grass-fed butter actually reduce bad cholesterol levels and stomach fat compared to polyunsaturated vegetable oils.

Butter

One of the biggest culprits in this saturated fat mix-up is butter. Yes, butter. We’ve all been led to believe that regular old butter, although it tastes great in our favorite comfort food dishes, is not so great for you. Manufacturers try to market margarines and vegetable oil spreads as the healthier choice, but don’t be fooled: real butter is your best bet. Organic butter contains omega-6 and omega-3 fatty acids, which have been found to improve brain function and skin health. Both these fatty acids are essential because the body does not produce them on its own. Butter also contains many vitamins and minerals, and the antioxidant selenium.

Coconut Oil

Coconut oil contains the good kind of saturated fats that reduce bad cholesterol levels and increase good cholesterol to promote heart health. The medium-chain fatty acids it contains are easily digested by the body and not readily stored as fat; they also improve brain and memory function. Lastly, coconut oil provides antioxidants that serve as an anti-inflammatory to help with arthritis.

In a study conducted with 40 women between the ages of 20 and 40, half the group received two tablespoons of soybean oil while the other half had two tablespoons of coconut oil. Over the course of 12 weeks, the women were instructed to follow a reduced calorie eating plan and walk for 50 minutes each day. By the end of the study, the women consuming the coconut oil increased their good cholesterol, decreased their bad cholesterol, and eliminated belly fat. The soybean oil group, however, experienced the opposite effects.

Macadamia Nut Oil

Many nut oils contain omega-3 fatty acids, which are essential for any diet because the body does not produce them on its own.

Avocados

Avocados are a trendy food right now, and the good news is that you don’t need to feel guilty about adding some avocado to your salad or having a deep appreciation for guacamole. Avocados are one of the healthiest fruits you can consume, because they’re heavy in monounsaturated fats that increase good cholesterol and decrease bad cholesterol. They’re also rich in vitamin E which boosts immunity, keeps skin looking young and healthy, and helps protect against cellular damage.

The next time you’re about to dismiss a food because it’s “fatty,” do your research first and find out what kinds of fat it contains, because you just may be missing out on a nutritious staple for your diet.

Fat-Causing Condiments

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Sweet N’ Low. Trans Fats. MSG. They’re making you fat. Of course, they are on nearly anything and everything that’s edible, and so they can be difficult to get away from; not to mention, their nutritious value (or lack thereof) is largely neglected as a whole in the mainstream media, making them easy to neglect and forget. Yet, theses additives are there and are taking their toll, primarily in three different ways:

  1.  Two of these additives hinder the release of a hormone, leptin, which is responsible for telling your brain when you are full.
  2.  Other obesity additives actually increase your fat content by transforming how our bodies absorb and utilize calories. How do they do this? Insulin. When these additives increase insulin, a fat-storing insulin, your calories are converted to fat rather than as energy for you muscles.
  3. Additional additives, believe it or not, change chemicals in our brain known as “neurotransmitters” to make us addicted to them, just like a serious drug.

In light of the harm these additives can cause to your weight loss and fitness journey, I have elected to put together a list of the absolute worse additives that you should remove immediately from your diet:

–Stripped Carbohydrates: Basically sugar, flour, enriched white flour, white flour, glucose, high fructose corn syrup (aka HFCS), and sucrose among others.

–Artificial Sweeteners: NutraSweet (aspartame), Sunette (acesulfame K), & Sweet ‘N Low (saccharin)

–Added caffeine: Soda or energy drinks like Red Bull. Of course, a few cups of green tea or coffee are nothing to worry about.

–Trans Fats: As I’m sure you’ve heard, trans fats are not good for you. They should be cut immediately, and are generally listed “partially hydrogenated oils”

–MSG: MSG also falls under this umbrella of undesirable additives. It is often described as “monosodium glutamate”.

–Extra Alcohol: If you need to, limit it to one or two drinks a week.

–Extra Salt: Often found in chips, crackers, canned food, pickles, different cheeses, pretzels, condiments, and salted nuts, extra salt is a silent killer you should try to avoid at all costs.

Well, now that I’ve told you what you can’t eat, let me tell what you can eat:

Heinz Organic Tomato Ketchup is a great option over other more traditional ketchup options. Why? It doesn’t have high fructose corn syrup.
Curley’s Famous Hot and Spicy Barbecue Sauce is awesome because it doesn’t have high fructose corn syrup or MSG.
Newman’s Own is a fantastic salad dressing line since many of its options lack excess sugar and high fructose corn syrup.
Lucini’s Hearty Artichoke Tomato Sauce has a measly 230 mg of sodium in each serving and less than a gram of sugar, which is literally less than 1/10th that of the more popular Prego’s Italian Sauce Traditional.
McCormick’s Original Taco Seasoning is a great option for adding some flavor to those shelled pieces of deliciousness because it has no trans fats, otherwise know as hydrogenated oils.

These are just a few options you can use to better your diet, make the transformation you dream of, and lose the weight you want gone. For even more information, go to this article. That’s it for now. All the best!

Breaking Down Organic Foods

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Ever wonder what’s the real difference between organic foods and non-organic foods? With all the generic information thrown at you on a daily basis, and no one really providing a clear explanation, this can all get confusing. But don’t fret – Coach Josh is here to help you!

The first step is getting past the boring, yet important facts to note: let’s define organic. For foods to be certified as being organic, they need to meet a specific USDA (U.S. Department of Agriculture) criteria. For example, for vegetables and fruits, organic produce must be grown without using pesticides, fertilizers made with synthetic components or sewage sludge, bioengineering, or ionizing radiation. Other kinds of foods like nuts, meat, poultry, etc. go by different criteria, but for now we’ll just focus on produce.

Eating organic foods, especially organic produce, can lead to great health benefits due to the fact these foods, grown under organic standards, have proven to have greater phytochemical, vitamin, and mineral content. However, as far as costs go, organic foods can be on the more expensive side IF you purchase it at your typical supermarket. But here’s a little known secret about purchasing organic produce – if you shop at the right place, and the right amount it can actually be even cheaper than non-organic produce.

There are three other places where you can shop for organic food: at your local farmer’s market, at a health food stores, and my personal favorite through CSA (community supported agriculture). With CSA, you basically buy a share of the season’s harvest at a local farm near you. Just go to localharvest.org and check out what local CSA farm is near you. This is a great way to get amazing organic produce per the season and for a reasonable and affordable price. If you decide to go with the local farmer’s market or a health food store nearby, lookout for whatever is in season and on sale – this will always be less expensive than other veggies in fruits that are no in season.

Another useful tip is to buy in bulk. Please keep in mind that whatever you get from your harvest share or the farmer’s market, you don’t have to eat right away. Organic produce can be frozen and eaten months later. Just take them out of the freezer whenever you’re ready to feast on them and thaw them out. So feel free to stock up on your favorite produce and enjoy consuming healthy food for the rest of the year!

Now go venture out and navigate through the awesome aisles of organic produce!

Take care of yourself,

Coach Josh

Phenomenal Follicles

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All too often we see our hair take a turn for the worse with seemingly no signs. We just wake up to unforeseen follicle dissatisfaction. Surprisingly enough however, the answer is often as simple as what you eat. It is for this reason that I’ve decided to list some of the most recommended cuisine when it comes to taking care of that fresh cut.

1. Salmon

Salmon is known to provide a pristine sheen to your head of hair. This delicious fish’s inclusion of large omega-3 fatty composition results in its well-known hair-shining properties. Your body, unable to produce these healthy fats, can fall victim to insufficiency when it is denied these ingredients. Thus, when you make it a point to indulge in this particular fish, both your health and your hair becomes stronger.

 2. Chickpeas

These delicious legumes are rich in protein, a necessary component for fortifying your scalp. Protein grows your follicles to glorious lengths while the chickpeas’ inherent keratins coat those same follicles to present a durable and resilient exterior. Face the elements without fear of breakage so long as Chickpeas are a staple in your diet.

3. Greek Yogurt

Packed in protein just like Chickpeas and Salmon, Greek Yogurt additionally boasts a unique ingredient that grows your hair at an optimum rate. Bear the hair you deserve while munching on spoonfuls of delectable Greek Yogurt. Who knew attaining the perfect head of hair could be so delicious?

4.Kale

Although not exactly known for its fantastic taste, Kale is known for its hair-growing properties. Specifically, the prevalence of Beta Carotene is converted into Vitamin A which is significant for a couple of reasons.

Primarily, Vitamin A serves to grow and replenish cells. This profound cellular generation naturally applies to your hair’s cells as well. Thus, Vitamin A grows hair. Plain and simple.

Additionally, Vitamin A is responsible for the production of Sebum. Sebum is the oily substance you often find in your hair after not washing thoroughly. Sebum is a good thing, believe it or not; and Vitamin A makes Sebum. So basically, Vitamin A grows your hair by way of cellular regeneration and then maintains those hairs by way of Sebum, a natural conditioner.

These are just a few foods that can keep your follicles looking their best. If you’re interested in learning more, you may want to check out this slideshow I came across doing research, here…

Myth of Supplement Danger

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It seems that as of late the press will often focus on the potential danger of new supplements in the vitamin market. While this is not necessarily untrue, especially when considering beginners who haven’t quite gotten used to experimenting with a healthier diet and overall lifestyle, it does seem to have blown out of proportion. That is, while there are some possible risks associated with new and emerging supplements that have not been on the market for long,  they are not exactly dangerous.

In fact, according to a recent study courtesy of the peer-reviewed Orthomolecular Medicine News Service, there have been literally zero deaths at the hands of supplements. In this scenario, a supplement is being defined as “any amino-acid or single ingredient herbal product.” Said definition encompasses creatine, chondroitin, and melatonin to name but a few.

This information stems from a, to repeat, peer-reviewed, respected, and accurate medical journal entitled the Orthomolecular Medicine News Service. This is viable information from a valuable source that happens to disagree with the household name of the FDA. This information is being pulled from here. For further evidence and reading that that article actually pulls from, click here.

Now, of course some supplements can end up harnessing a negative impact on your body when taking too many at once. This sort of irresponsible consumption can be harmful in any regard though. If you exercise too much, you can become dehydrated. But if you drink too much water, you can develop water intoxication. If you stay out in the sun too long, you can develop skin cancer. It should honestly go without saying that too many supplements can be bad for you.

To be safe, one should always abide by the age-old idiom “everything in moderation.” Be responsible and take everything with a grain of salt even when that everything comes from the hand of authoritative sources like the Food and Drug Administration. Practice common sense. Practice rationality. There is no reason to go overboard when moderation will do the job just as well.

To be frank, something needed to be said considering the rampant negative publicity permeating the nutritional market today, especially when that negative publicity can become outright libel. Cheers friends. Have a good one.

Great Foods That Alleviate Stress

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Being a human being is a difficult task, especially when you have stress from work, family, friends or other external circumstances that have a negative affect on how you operate sometimes. But, there is some awesome news–believe it or not, there are some foods out there that actually help with stress. You heard me right! Healthy, delicious food that will make you feel better about whatever forms of stress are affecting your day to day life.

Oatmeal

In addition to being an awesome insoluble fiber (lowers cholesterol and overall glycemic index), oatmeal is a great start to decrease stress. This breakfast food is a healthy choice to decrease belly fat while using serotonin for a calming solution to sooth any anxiety.

Oranges

German researchers found that consuming Vitamin C actually reduces elevations in cortisol, which is the most common stress hormone in your body. Oranges are also awesome for maintaining your system’s immune system and fighting sickness.

Salmon

Omega-3 anyone? Fish like salmon is a great nutritional source to reduce stress hormones cortisol and adrenaline from increasing when faced with a situation that really gets under your skin. A study at Ohio State University highlighted the fact that omega-3 fatty acids decrease anxiety by 20%. Pass that fish over!

Avocados

Due to their high potassium content, avocados have been shown to help reduce stress-related high blood pressure. These creamy gems contain more potassium than bananas–who would have thought right?

Broccoli

Broccoli contains folic acid, a vitamin that has been proven to reduce not only stress,  but also anxiety, panic, and depression. Not to mention that there are also a great source fiber any time of day.

Almonds

Nothing says relief like almonds, right? These gems are loaded with a ton of vitamins that increase serotonin to help relieve stress or anxiety.The zinc and magnesium combination in these nuts has been shown shorten the time it takes to fall asleep and improving its overall quality. I mean no one wants to fall asleep at their desk in their morning, right?

Blueberries

Loaded with antioxidants, blueberries are also rich in Vitamin C and also help reduce elevations in cortisol. These berries not only taste delicious, but also have a very low glycemic index which is a great plus!

 

17 White Foods to Decrease Belly Fat

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In order to brush up on some of that nutrition knowledge, I attended a seminar where various dietitians and speakers contributed their professional opinions about maintaining a healthy diet, etc. Although most speakers were interesting, one dietician sparked my attention because she wants everyone of her clients to maintain a “no white food” diet in terms of processed food such as baked goods with a white flour base. Hopefully she hasn’t sworn off all white food, because cottage cheese and cauliflower are absolute gems in terms of beneficial health gains!

Even though the dietician is fair in swearing off white processed foods, there are a ton of white colored foods that are must-haves in order to decrease belly fat. And believe me, cottage cheese and cauliflower are only a few that can help in this department. There are a wide range of food sources from the dairy to the fish triangle of the food pyramid that work wonders for that belly. Some low carb veggies include but are not limited to parsnips, garlic, onions, mushrooms and turnips. Not to mention you can mix some of these up to reduce even more belly fat!

Also, white beans are a great source of insoluble fiber that yields a very low glycemic index or produces a low amount of blood sugar. Unlike overly processed white bread or cake, white beans actually maintain a healthy amount of blood sugar, while proving to be a super reliable source for protein. Some other great foods to consume for protein are dairy products such as milk, cheese and yogurt that overall offer probiotics galore. A total gem, right? Although most white fish is great for decreasing belly fat, there are four that you should not consume because of high levels of contamination–stay tuned to find out more!

 

Some Foods That Reduce Stomach Fat

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For decades, we have always been told that fat is simply “no good” for you and only causes weight gain among other negative results. Well, I’m here to tell you that there is no reason to view fatty foods poorly anymore. When looking at the food pyramid with grains as the foundational part of any “healthy diet,” it is clear that many times consuming an abundance of wheat actually causes high blood sugar. High blood sugar in turn results to poor insulin sensitivity, thus producing excessive abdominal fat accumulation which has the potential of becoming cyclical for many Americans.

When some people think of “fatty foods,” often times cake or a pastry comes to mind, but there are tons of foods high in natural fat that are loaded with vitamins and minerals. It is sometimes easy to overlook different produce that are a lot healthier for you, so I’m here to shed light on a few that you can start using in your day to day eating habits. The following fatty foods help to maintain a solid fat-burning hormone balance by replacing heavy, wheat foods (bagels, bread) with less processed food that make you feel great after a meal.

Some of our top “fatty foods” to reduce belly fat accumulation are: whole eggs, nuts (e.g., almonds, pecans, walnuts, cashews), seeds (e.g., sunflower, pumpkin, flax, chia), avocado, olive oil, fatty fish (e.g., mackerel, tuna, salmon, trout), and coconut oil. Nuts are super high in natural fat and protien with low calories, fish has high omega 3 levels and avocado or olive oil contains minerals that help heart functions. Seeds such as flax or chia are key components in regulating your intestinal system and providing great amounts of energy, along with maintaining fullness after consumption. These foods will help to not only maintain an overall healthy day to day diet, but also help increase energy levels.

 

Counting Calories Won’t Get Results

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If your goal is a flat stomach, you shouldn’t just be adding up the numbers on food labels. It may make you feel better by giving you some structure, but you won’t see those belly-shrinking results. The truth is, the number of calories in the food you eat is not as important as the type of food you’re eating. A 3 Musketeers bar has a little over 200 calories. That’s not an obscene number for a snack, but those 200 calories won’t be giving you much nutrition.

So, what should you be looking out for instead?

Don’t worry, you won’t have to give up counting. All you have to do is count something different. Namely, use the 1-100-½ method. What does this stand for? Basically, it all has comes down to how much you weigh. The 1 means you should consume one gram of protein for every one of your pounds. The 100 is the maximum amount of carbs you should eat in a day. Finally, the ½ indicates that you should only consume half a gram of fat for every pound of bodyweight you have.

What you’re doing with this method is counting out the nutrients in your food, rather than its overall calorie content. It is a much more accurate way to measure whether or not you should be putting a certain type of food in your body.

You may be wondering why this method is more effective for getting rid of belly fat than just counting calories. For one, it takes into account your body weight. Instead of ingesting a certain amount of calories as an estimate of what you should be eating, the 1-100-½ method caters specifically to you. Secondly, nutrition is key in changing your body. Protein helps boost your metabolism, so you need more of that than anything else. Carbohydrates are difficult to moderate if you’re not careful, and healthy fats are necessary to help your body heal. Overall, this plan looks out for everything you need.

Also, don’t be worried that you will be eating too many calories on this plan. You no longer need to calorie count, because the 1-100-½ method moderates your calorie intake automatically. So, you’re eating a moderate amount of calories and optimizing your intake to ensure your body is getting the nutrients it needs to slim down.

I encourage you to give this method a shot. I guarantee you’ll be seeing a change in no time!