Secret To Avoiding Thanksgiving Overeating:

This is interesting but I say pig out!

I also have a question for a lot of you fitness buffs! I am quickly becoming a fitness guy myself and I love writing fitness articles. I noticed something odd though…

I have been eating more and still looking leaner. My waist keeps getting slimmer and my shoulders keep getting broader. I believe that counting calories is important, but it doesn’t seem to matter for me.

What do you think? Is it a genetic gift or is it common in weight training?

u-VIB Blog

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Chew More, Eat Less

6402952341_165ac9f79f_mAccording to the Calorie Control Council, an international body representing the low and reduced calorie food and drink industry, the average American could consume as much as 4,500 calories and 229 grams of fat on Thanksgiving.

The main holiday meal including turkey and all the trimmings and must-have sides, a slice or two of pie, as well as a hefty dose of booze can load you down with 3000 calories.  The remaining 1,500 calories come courtesy of hours of pre-dinner grazing on chips, breads and dips and other insalubrious appetizers and nibbles.

Note this whopping calorie count doesn’t include breakfast or that night-time leftover turkey sandwich supper.

Short of being the holiday Grinch and smugly refusing to indulge in the communal feasting that is inextricably linked with Thanksgiving, is there anything that can be done to stave off the seemingly inevitable pile-up of festive pounds?

Indeed…

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The Perfectionism Prison

Awesome post by “Persist To Fit”! I highly recommend you check it out! I know that I have struggled with this “stagnation” due to some need for perfection.

Remember, taking one wrong step is probably better than doing nothing at all.

Persist to Fit

I think it’s funny that I used to consider one of my strengths in being a perfectionist, I now know that is the farthest thing from the truth it was (and still can be) a weakness of mine.

Perfectionism traps you and creates that feeling of ‘stuck’ that so many feel on a day to day basis.  People living like this become so consumed in their relationship with perfectionism that they fail to make any moves.  The perfectionist is too worried about taking the wrong step to even take the first step into their journey.

Perfectionism is the killer of dreams.

Ask anyone who has a dream un-acted upon, why they have not gone after it yet or why they have not taken the first step, it’s probably some bullshit about how they don’t have resources X, Y, and Z. And they have nowhere to start, and they don’t want to fail…

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Being Thankful For A Successful Future

Yesterday, we talked about what we are thankful for in every single day of our lives.  I got to thinking about this “attitude of gratitude” and I remembered the idea of practicing affirmations to sort of “fake it ’til you make it”. 

Basically, I would venture to assume that practicing affirmations can lead you to success in whatever field you are practicing.  Not only would you live in the present with joy, but you would succeed with your dreams by practicing gratitude for your future success.

I also remember a wise man saying “You don’t do things for what you’ll get out of it.  You do them for who you will become!”  If you’ve been following me for very long, you know that’s an Elliott Hulse quote.

So in all respect to reality, you may not be successful.

…at least not on your first attempt.  But if you dedicate yourself to a mission and practice gratitude, you will find that you are growing into a different person through the challenges and tribulation.

So what does this mean?  Why would we practice affirmations?

While I can’t say that you should do something, I can offer up my own experience because(although it is limited) it’s all I have at the moment.  I mentioned in yesterday’s post, where I listed 5 things I am thankful for(click here to read the post), that I am mostly thankful for the experiences I have gained in this past year alone.  I am 21 and so far 2015 has been the best year of my life.

..not because it was easy!  Because it was hard.  I went through a lot of problems this year, faced a lot of adversity, cut off a lot of harmful relationships, and began a journey of self-improvement.  This year was the best year of my life thus far because of the all of the challenges that I had to overcome, so that I could become someone new.

if-it-doesnt-challenge-you-it-wont-change-you-quote-1

..and throughout this whole year, I couldn’t have had as many small victories if I had not practiced positive affirmation.  I constantly told myself I would succeed at any small SMART goal I had, and I did!  As I said, this year has been all about self-improvement and I am a lot healthier, stronger, happier, and wiser than I was a year ago.

..and while I’ve done so well this year, I have to remember that we all have humble beginnings.  I am still certainly not where I want to be in any of my long term goals, but I am working to achieve them.  2 quotes come to mind as I think about this journey, or change, that we should all attempt to go through as we constantly affirm that we will succeed:

  • One is supposedly a Native American quote.  I’ve seen it on Facebook several times and when I looked it up, I couldn’t find who actually said it, but here it is

wolf quote

 

  • I also want to mention a Bible verse, Matthew 26:24, as it seems to be implying the same thing.  It’s interesting how two completely different cultures stressed the same sentiment.

Matthew_26-41

My point is you could challenge yourself so that you can grow and be the type of person you would be proud of, and to guarantee your success you could practice affirmations.   Thanks for reading and my challenge for you today is to not only think of 5 things you are thankful for,

but also 5 things you will be thankful for when you succeed at whatever your goal may be.  Whether they’re materialistic things or a better character, I’m interested in reading your responses.

 

What I Am Thankful For This November

It is November, and if you are living in the United States or Canada it is a month of Thanksgiving!  I got to thinking that it was so strange that we celebrate this here and not everywhere, and that we don’t practice our attitude of gratitude every day.  So, no matter where you’re from and no matter what day it is I think you and I should practice our gratefulness all the time!  So, I want to list Five Things I Am Thankful For Every Day!

  • I am so thankful for my grandmother who is my biggest supporter.  I always know that no matter what I am going through, that she always will love me and support me.  She always listens to me and helps me through all of my problems.  Since my grandfather died, her and I have always had each other and she has pushed me to be an overachiever.  When I was younger, she used to make me study all the time and now I’m hoping to be successful with the values that she instilled in me.
  • I am incredibly grateful for my health.  I made my blog, Maxed Out Muscles, after having a Crohn’s Disease flareup in April.  I recovered in May, and it has officially been six months since I was sick!  I am hoping to go for a year, and eventually succeed in being symptom free for the rest of my life.
  • I am thankful for the feedback from all of my friends on this site.  All of you who I didn’t know, I am so grateful that you have lent your support and commentary on my posts.  I am so thankful that we have had discussions and interviews.  I hope to give you good content, and I hope to read more great replies! 🙂
  • I am happy for my weight lifting results.  They are modest but they add up over time.  I know that when I look back to my starting point, it is a day and night difference.  So without a doubt, I say to you time after time that consistency is the number one thing involved in seeing weight lifting results.  ..and perhaps results in any field.
  • I’m thankful for how this year has gone!  This is the number one thing, and possibly the most basic.  It isn’t possible for me to be thankful for this year without all of the things I mentioned above, but this year has been so important to me.  Without seeing the long term results and consequences of my choices this year, I am so grateful for all of the experience I’ve gained.  I would say that in this year alone, I have made more decisions and stuck to them than in any other year of my life.  I have grounded myself in some core values, and chose a direction for my life and have so far, consistently, stuck to it!

I can only hope that every thing I am going through leads me to more results and success.  However, whether I’m successful or not I am thankful for who I am becoming because of these things.

I hope you have too many blessings too count and that you have a lot to be thankful for this Thanksgiving!

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A Thanksgiving Turkey!

Also, Feel free to comment below what you are thankful for this year!  Or, if you would like to, reblog this post and write 5 Things You Are Thankful For This Year!  I am really excited to read all of your great responses.

You are your own worst enemy…

The Fit Pin-Up gives great advice and personal experience.

On any kind of journey, be it fitness, weight loss, self discovery, you name it, we’re faced with obstacles.  One of the biggest obstacles that I see on a regular basis – not only in myself, but in everyone who I come across – is the trouble of excuses.

The trouble with excuses is that they come too easily and it is all your fault. 

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Sleep is such a wonderful thing!

Mike from Ground Pounder Fitness makes an excellent point on the importance of sleep. I try to sleep eight hours every night. Admittedly, that can be difficult when I have a lot to accomplish in a day…

..but that poses an important question:

Are your daily struggles more important than your health?

Do you give up on your health in order to achieve a goal? and is it worth it?

Do you put yourself first?

If you take good care of yourself, I’m guessing you get adequate sleep..right?

Join the conversation! 🙂

Ground Pounder Fitness

I never knew how much of a difference adequate sleep made in one’s life until I had to live a summer of sleep depravity and now have gotten back on track of getting 8+ hours of sleep per night.  I functioned all summer on about 4.5 to 5 hours and maybe 6 on the weekends.  I made it through, hit all my workouts, and basically survived.  But, I did deal with a few lingering issues that I just couldn’t shake…muscles more sore than normal, a few minor injuries that didn’t want to heal as they should and some days I would be in a total state of disarray.  But, now I’ve been forcing myself to get at least 8 hrs of sleep a night.  This has been going on for about 3 weeks now and I can tell such a difference!  My workouts have been more energized, my strength and…

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Will drinking Protein Powder help with weight loss?

Unequivocally, yes! 🙂 Protein powder will help you lose weight as long as you are using it to for proper macronutrient intake within your calorie deficit.

Alex Rinaldo

I didn’t realize how many people were under the assumption that drinking protein powder would help them lose weight until one of my clients asked me about protein powder last week…

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A Belated Monthly Progress Report

Today is the day!  I stress this sentiment every day.  Every day is the day to make progress and record results.  Every day is another day to be the best that you can be!  To read one of my best posts that stresses that sentiment, click here.

Now, I’d like to share with you some results I have made in the gym!  I haven’t done this in a couple of months, and I was intending to make a monthly progress report.  However, the journey of a natural lifter requires perseverance and results do not always come every month.  Without further ado, I give you my (semi) monthly lifting report:

This is what I could lift 3 months ago!

This is what I could lift 3 months ago!

Legs:

I can now easily rep out 225(102 kg) on squats!  I am really proud of that and I can quickly becoming strong enough to do 275 as a one rep max.  I am hoping to achieve that weight soon so I can set my next SMART GOAL for 315.

I don’t quite know the weight conversion but I can now max out all of the leg machines and I am using the leg press where I typically throw on a lot of plates.  Today I put 360 lbs(163 kg) on the leg press and went for reps.  I had a good time working my legs this Sunday afternoon and I am happy to share those results!

Back and Biceps:

As I’ve said some new personal records on leg day, I also set some new records on back and bicep day.

Yesterday was my back and bicep day, and I managed to lift heavier on my deadlift than ever before!  I did 315 lbs(142 kg) for EIGHT reps.  I didn’t attempt to go higher because usually I can only do three reps at that weight.  I was tremendously proud and surprised that I could do so much more!  (ALSO, A LITTLE DISCLAIMER:  I count deadlifts as a main workout on back day because they work every muscle on your posterior chain.  You could count them as a leg workout or a back workout, or even a shoulder workout because they work almost every muscle in your body)

I immediately went on to do bent over rows and knocked out 185 lbs fairly easily.  I did some shoulder presses with 55 lb dumb bells and managed to get about six good reps.

Keep in mine that the bicep work I am about to talk about is all dumbbell work and not with a barbell as in the picture above.  My barbell curls are about 80 lbs now.  When I went on to my biceps, I managed to get about eight strict curls on each arm with 40 lbs.  When I did restricted curls, I only aimed for 30 lbs and did them nice and slow to get really feel that burn! 🙂

Chest and Triceps:

Here is where we hit all my plateaus!  I am only getting slightly stronger in this group, but some of my reps are feeling less forced so I am assuming that I am near the end of this long plateau.  I am only at 185 lbs (83 kg) on bench press and struggling to get four reps, and that’s where I’ve been for months now.

I am under the impression that it’s an easy fix, though!  I feel like I have neglected some tricep work and that is why my bench press and (other) tricep related exercises are lacking.  I have been hitting them hard and, as I said, the reps feel less forced.  I am almost to the point of maxing out my local gym’s chest fly machine and I feel that, when my triceps catch up, I’ll be able to do a lot more weight in all my other chest-tricep exercises.

Conclusion:

I’ve been training hard, and sometimes I don’t see huge results while other times I see remarkable results!  As I’ve said in the past, consistency is key.  Just remember, if you work out hard for a long time you may not see the results you want…

..but if you don’t work out at all, you will see NO results!  Keep moving forward and have some MAXED OUT MUSCLES!

maxed out muscles

A Newbie’s Guide to Using Weighted Vest

This is really cool! What do you think about weighted vests?

Currently, I personally don’t see the need for it because my own body weight seems to be enough.

However, it seems like they’d be useful for weighted dips and weighted chin-ups. Do you have any experience with weighted vests?
-Christian

BET TO BE FIT

Weighted Vest Guide

If you want to get serious about fitness training, consider an adjustable weighted vest. This article gives you an idea of what a weighted vest is, what they can do for you, what exercises are improved by wearing one and what to consider when choosing one.

What are weighted vests? They’re like sleeveless shirts with pockets into which you can place heavy plates, making the vest steadily heavier with each extra plate. Typically the weight added ranges from 5 to 30 pounds and is increased in increments between these.

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Colitis and Kids

Obviously we should listen to our doctors who are very well educated, but first and foremost you must have common sense!

I have been overcoming Crohn’s Disease for five years, and was told my case was so severe that diet wouldn’t help. I took that advice with a grain of salt, literally, as I dropped my fatty fast food intake and ate completely clean.

I noticed that my symptoms went away when I tried using the Paleo diet. The Paleo diet is my “clean” approach. Rather than worry about what was acceptable, I cut out all grains and dairy and only ate meat and vegetables and fruit for two months.

I lost 20 pounds and felt healthier than ever! Obviously the diet worked for me, but I realize that there are mixed results among different people.

…and whether you have an auto-immune disease or you are by all means healthy, you aren’t immune to suffering from poor choices. It’s very likely that having a poor diet will not promote the best version of yourself.

Common knowledge dictates that by eating a clean, healthy diet you will function better, feel healthier, and think more clearly.

Today, I want to know what your thoughts are on an approach to auto-immune disorders and a lot of the diseases that affect first world countries:

Is IBD on the rise because of processed and fast foods?

Are you feeling your best due to a great diet? Or are you lethargic and ill due to a poor diet?

What choices will you make to live a healthier lifestyle today?

I ask these questions (similar to the questions I asked before in my JTC On Dieting post) because there is certainly a mind-body connection. To pursue your goal of being the best version of yourself and and to improve daily…diet must be one of your first steps on a long road to self development.

Every WIN Moment

inflammatory-bowel-disease-kids

I just saw a billboard from Crohn’s and Colitis Canada that stated Colitis is on the rise among Canadian children.  As a mother of two young children, and a Naturopathic Doctor, this latest “disease on the rise” in Canadian children saddens me.

With reports of autism, allergies and obesity on the rise in paediatric populations, Inflammatory Bowel Disease (i.e. Crohn’s and Colitis) is another preventable illness that is compromising the health of our youth.

Crohn’s and Colitis Canada states that diet is not a cause of the condition, although it notes certain foods can aggravate symptoms.  However, after years of working with children and adults with IBD I have seen first hand that eating a high frequency of certain foods can certainly start people of all ages down the path of chronic gut irritation, inflammation and injury.

As a Naturopathic Doctor, I recommend taking a therapeutic approach to nutrition for kids with…

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