Clovis FBBC Fall Transformation 2022

10/14/2022

https://youtu.be/YEV-1WSM9os

This clip from Beyond Weight Loss Movie shows how to pay attention to labels. Available on iTunes, Amazon Prime and many other platforms.

10/12/2022

We have a saying in our gym as regards dieting that we call "degrees of slippage".

People tend to move away from their diet plan in small degrees.

They start to slip in little degrees and never notice it.

For example the original food journal had salmon and brown rice recorded.

Client thinks turkey and rice is ok. (which it is). So this becomes the new norm - the new reference point.

Now if that's ok - then chicken and a sweet potato is also ok (true, especially when compared to the new reference point).

Then a lean piece of red meat and a small baked potato is ok (still only another small degree of difference right?)

Then lean ground beef, and a couple of small red potatoes or a wholewheat pita would be fine (guess so).

And if a pita is fine, a roll must be ok, and the ground beef put into a patty will be fine.

So a hamburger is now the “diet” lunch of choice. And if a hamburger is fine, a Philly cheesesteak on a hoagie roll is fine etc etc.

Now, none of those changes were all that significant, particularly when the change becomes the new "reference point".

But added up we can see that our original lunch of salmon and brown rice has become a Philly cheesesteak !!

And the client thinks that they are still ON, as none of these changes (at each stage, from each new point of "the diet") were all that big! These little things were “no big deal” right?

—

Just because you started to slip...
Because none of it in isolation was a “big deal”

Remember - little degrees of change can end up being complete 90 or 180 degree turns.

10/10/2022

Good morning and Happy Monday.
Let's make this a great week and move closer to our goals.

Accountability is key to success. Unfortunately it's easy to not be accountable to ourselves. ( insert sad face ).

For the challenge we need to be accountable to the group and encourage each other!

While nothing is mandatory, it will help your success.

1. Each Monday morning, post your weight
2. Post a picture :-)
3. Post your meals/meal prep/meal plans
4. Post pictures of your food journal. Eating is emotional. The more you understand yourself, the more the transformation will be long term.
5. Try to attend boot camp a minimum of 3 X/week.
6. Try to walk a minimum of 10K steps a day. The weather is perfect this time of year and 10K steps/day is doable.
7. Eliminate sugar filled drinks and reduce alcohol by 50% as a minimum. Don't drink your calories!!
8. Cut out processed foods like crackers and chips. Junk food is... Well, it's junk!!
9. Drink an 8 oz glass of water with lemon each morning. This is to help your liver process the junk it has to filter.
10. Try to drink 1/2 your body weight in water each day. This is crucial for fat loss.
11. Each meal should include a protein and a protein sparing nutrient like a fat or a carb.
12. Eat the correct portions:
Protein: Men = 6 oz/meal, Ladies = 3-4 oz/meal
Carbs: Men = 3/4-1 cup/meal, Ladies = 1/2 cup/meal
Fat: Men/Women = Size of your thumb ( nuts, salad dressings, cheese )
Vegetables: Men/Women = 1-2 cups per meal.
13. NO SODA!
14. Minimize or eliminate dairy.

Change is challenging. Together we can do this!
Make your plan, plan your meals and follow your plan. January 2023 is right around the corner. Perfection is a lie. Consistency is key. If you find yourself indulging in a meal, eat slowly and get back on track ASAP.

10/07/2022

Kung Pao Chicken
Sometimes we find ourselves too busy to cook from scratch, and gathering all the ingredients is impossible because we work and have a family to take care of. Here’s a fast meal that only takes 15 minutes. The beauty of this recipe is you can make a lot for leftovers for lunch and dinners. Any bottled sauce is going to be higher in sodium than one you make from scratch.
INSTRUCTIONS
Heat a skillet with cooking spray, and dice skinless chicken breasts into small squares, and cook over medium heat until lightly browned. Toss chopped broccoli, diced red and green bell peppers, two teaspoons of minced garlic, sprinkle in a little powdered ginger, and add diced scallion onions and diced celery. Now pour in the PF Chang’s Kung Pao Sauce using an amount you desire, stir until everything is coated. Cover, reduce the heat, and let simmer about 5-10 minutes. Serve over your serving size of steamed Jasmine rice.

This is just one example of many where cooking a meal that provides leftovers doesn’t have to be so time consuming. Plus, it’s far cheaper than taking the entire family out to eat. Whenever we make our own sauces from scratch we can use healthier and all natural ingredients. This sauce is low in fat and comes in at 9% fat. Because the amount you use will be divided by the servings you make, the sugar content isn’t that bad either.

The sauce is available at Walmart, Target, and Amazon. Check your local grocery store.

10/06/2022

Tasty, balanced on the go meal recipe ideas.

A lot of people that don’t like to cook have no idea that good tasting, prepared foods are in their local grocery store freezers. Since they don’t cook, they also don’t shop regularly enough to see items like this. While I’m totally against eating boring and bland foods, keep in mind you can also add mango pico over the cooked chicken breast. And your grocery store already has that made for you. But things like BBQ sauce, catsup, diced onions and mushrooms can turn a grody chicken breast into a nice tasting meal. So does low fat marinara sauce, all things you can buy premade. And your grocery store also sells steamed rice in many flavors, already cooked, just toss in the microwave for a minute or so. For example, this Veetee ready to eat rice comes in 5 various flavors. And of course, there’s tons of frozen veggies in the freezer to make up a balanced meal with almost no cooking involved.

10/05/2022

https://youtu.be/XX2Imsvge6U

Crush your next workout and support your Intermittent Fasting lifestyle with the Electrolyte + Creatine Combo by MYOXCIENCE : https://bit.ly/electrolyte-stix...

10/05/2022

https://youtu.be/O-TSQ4I8YtI

As they say, the road is paved with good intentions. Sad to say, good intentions don’t really get things done. However, we get a hall pass when it comes to...

10/05/2022

A lot of my teachings came from working with Keith Klein and his coaches.

Here is a clip from the movie “Beyond Weight Loss”.
It’s free on Amazon Prime

(Official) Beyond Weight Loss Documentary Trailer. The movie is on Itunes, Amazon Prime, FreeVee, Youtube and many other platforms

10/04/2022

Today I am sharing a post from my amazing friend Cadee Ohanesian.
Cadee understands that physical transformation cannot happen with out Self love and mindfulness.
Take a listen and participate in the process. It took me a few listens to connect but I personally found it useful and have used many of her teachings to help me with my personal transformation.

You can find her on Instagram Tell her Mike sent you :-)

https://www.dropbox.com/sh/a5iqzl7uil9384b/AABtP_X5JXHKTT8o63nJwf9Ia?dl=0