Categorized as: NUTRITION

Think Meal 1, Meal 2, Meal 3 NOT Breakfast, Lunch…

Just because it’s called breakfast doesn’t mean you have to eat things other people eat for breakfast!

In our culture, breakfast usually means a processed carb-fest. However, you will have to buck the popular culture somewhat when it comes to breakfast. Remember, if you want a different result than the norm, you will have to do things differently than everyone else!

There are two ways you can go about this– The simple one is to get used to eating foods not traditionally thought of as breakfast in the morning. This can really save time if you happen to have leftovers.

The second option is to cook your protein and vegetables in a breakfast style.

Here’s how you do it…

1) Start by selecting a protein source. Leftover meats work really well for breakfasts.

2) Then select some vegetables.

3) Add your fat as needed. Add more cooking oil (usually olive oil or coconut oil) if my daily fat needs are higher.

4) Finally, the spices. This will really make the difference in your meal. With different spices, this very same base recipe can be quite different.

There are several spice combinations that you can try: add soy sauce (wheat-free tamari) and sesame oil for an Asian flavor. Add tomato sauce, basil, and oregano for an Italian dish. Cumin, chili powder, and oregano for a Latin meal. Curry powder and ginger for an Indian flavor. Countless spice and herb combinations are possible, expand your horizons and try new combinations.

Another tip is to bulk cook, making a large enough batch so that you have leftovers for the coming mornings. This can really save time in the long run.



My Skinny Friend Taught Me How To Be Skinny

One of my “skinny” friends never seems to eat and when I do catch him eating on his portion sizes to be much smaller than anyone else’s. It got me thinking, as much as people use bad genetics as an excuse to why their overweight, I think that’s just a cop-out for a much simpler solution. My hypothesis is that skinny people are skinny because they epitomize behaviors that help them stay skinny naturally. Likewise, those that struggle with their weight (like me) have to work harder to make the same choices skinny people make naturally.

Heres my hypothesis…

Start Intermittent Fasting 
Intermittent Fasting (IF) is the most trendy weight loss topic in fitness. In the simplest terms IF is about meal skipping. Having been in the fitness industry for over 15 years I can’t help but laugh at how popular meal skipping has become for weight loss. I thought IF is what lazy people do when they don’t feel like cooking.

The reason any weight loss diet works, including intermittent fasting, is because it reduces ones total calorie intake. Intermittent Fasting is no exception, as studies continue to prove. Skinny people do this all the time without trying. With less hunger and greater self-awareness, they skip meals more often than not.

Stop Eating When Your Full
It doesn’t matter how much you serve yourself when you eat if you know how to stop eating when you’re full. Growing up in a Spanish household of seven children my mom didn’t let food go to waste. We were taught that whatever we were served must be eaten entirely, regardless of how full we were. Not to mention the language of love in a Spanish culture is, based on and surrounded by… food. The idea of ending a meal based on how full one feels is what scientist call satiety (even though Spanish moms think otherwise).

Systematic studies have shown that providing individuals with larger portions of foods and beverages leads to substantial increases in energy intake which leads to weight gain and obesity. My theory is because these individuals don’t know how to stop eating when they’re full. I’ve never seen my skinny friends plate ever completely empty. Which is also because he eats excruciatingly slow (which also leads to better weight management).

Given Two Meal Options,  Choose The Healthier Option 
Making sure I eat a salad and including vegetables in my diet is not natural for me. The inside joke in my family is that my vegetable of choice is rice. I can’t help it, its what I ate every single day of my life as a child.

My theory as to why skinny people stay skinny is they are always counterbalancing unhealthy meals with healthier meals loaded with vegetables. Thus indirectly reducing their net calories on a weekly basis. Whereas decision making is hard when starting a new diet, skinny people make quality food choices much easier. Even the idea if “dieting” is a foreign concept to thinner people.

Originally Written and Post By

What’s the best diet for losing fat? Q & A with Owner and Coach Mario Ashley (Part 1)

Let’s get to it. What the best diet for losing fat? The solution to losing fat is simple yet most difficult to understand for anyone looking to lose weight and body fat quickly. “The best diet is the one you can stick to.” The reason why the best diets are they ones we can stick to is that fat loss takes time. Although many people come to us wanting to lose excess body fat by tomorrow they forget to realize that the weight gain didn’t happen overnight. It takes time to lose fat which is why patience is the most valuable skill for anyone looking to lose fat. Our Golden Pyramid of Nutrition has greatly helped guide our members through the confusing world of nutrition protocols. No one diet will ever provide a magic fix. It still takes discipline (consistent effort) to be successful at losing fat. So you never answered my question. Whats the best diet for losing fat? Ha! You’re funny. I really hate having to give a black or white answer but if I had to I would say. “Keep it simple, keep it honest, keep it real.” What I mean by that is that when I ask people how their diet is going they reply ” it’s going well.” What does that even mean? “Good” for means no rice, alcohol or bread. Good for you might mean not eating fast food in the past week. I try to get my clients to be more honest with themselves because the fact of the matter is that if they don’t get real with themselves soon they will eventually quit our program. Its difficult to train in a program like ours being excessively overweight. CrossFit came up with a slogan over a decade ago in exactly 100 words to define world-class fitness. The founder Greg Glassman said this:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. 

I swear to God if people followed a nutrition protocol of the first four words, “eat meat and vegetables” they would get amazing results. Unfortunately, this thing called the internet has made the concept of weight management much harder than it needs to be. What do you consider overweight? Being overweight and obese are two different things. Being obese is an excessive form of being overweight and studies prove a greater propensity for chronic disease for those that are obese such as diabetes, stroke, and cancer. I think the textbook answer for obesity is a body fat percentage of 25% and above for men and 32% body fat for women. So to me being overweight is anything between one’s ideal body fat percentage and obese. For me, my ideal body fat percentage for my age should be around 13% so if I’m not sitting around that I’m considered under the obesity percentage of 25% then I would be considered overweight. Does that make sense? What are your favorite diet protocols to prescribe to new members? I really like the Whole Life Challenge. This program came from a former CF gym owner. They offer different tiers of “clean eating” depending on how hardcore you want to be. They’ve gamified weight loss by adding a point system that encourages you to get the most points possible per day depending on the track you chose to follow. I also really like the Paleo Diet and Whole30. How did you come up with the “LookFit Challenge” Having been in business now for over 8 years I noticed that people could get really fit in my program but not really lose body fat. They were getting stronger, faster, and better equipped at functional movement but if you saw them on the street they didn’t look fit. If the ultimate goal of training the way we do is to look good then we have to acknowledge how important nutrition is as well. There is no doubt in my mind that they are willing to put in the work physically. They give me all they got every time I coach them. Unfortunately, they aren’t giving me all they got on the nutrition side. For some of these people, they get so sick and tired of not getting the fat loss results that they hoped for and quit. It’s a real shame.  We are trying to do more by adding more programs and services for them but I can’t do it all for them. How does the saying go?..”You can lead a horse to the river but you can’t force them to drink it.” TO BE CONTINUED…