Tag

Nutrition

What’s Possible in Just 5 Months???

By | Behavior Change, Health, Killer Kurves, Lifestyle, Mindset, Nutrition, Transformation Center

People sometime ask how I can work so hard, be so persistent, and be so passionate about what we do.

Simple… every bone in my body knows what we do at the TC matters and makes massive personal transformation.

At this point it’s not about me anymore but rather our incredible staff of 20 at the TC and all the courageous clients who play full out.

Below is the story of one of those clients, Swanson, who has had an amazing transformation inside and out over the past 5 months in Sweat Fit and Killer Kurves.

Check it out here –> https://madisonbootcamps.com/killer-kurves/

Take it away, Swanson!

“It is now towards of the end of the last week of my K2 session. I worked with Mary and Brent in K2 on Mon/Wed nights. They are super amazing, fun, supportive and encouraging. Thank you both so much for all you do! Love you guys and love my Mon/Wed night people! You guys rock!

It has been a very insightful, fun, challenging and exciting journey over the past 12 weeks. I first joined the TC in Feb 2019 and started with Sweat Fit for two months and lost 25lbs. Then finally I was able to transfer to K2 in April 2019 when it opened again. Upon finishing K2, I’ve lost 30lb additionally. In total since Feb, I’ve lost a total of 55lbs over the course of 5 months.

                                                                     

Although Sweat Fit and K2 have truly been life changing for me, K2 is a little special to me because it really opens you up to face your vulnerabilities. Every week at the end the work outs, we have meditations and group discussions on the weekly readings from the K2 journal guide. I felt that’s where it really helped me and where I really grew. It really opened my mind to really reflect on things and that’s what motivated me to work harder not only in the gym but outside of gym—the daily choices I make.

I followed the K2 journal guide. I used the recipes and learned to control my portion size. I drank lots of water and planned my daily meals/snacks. I read labels when buying foods. My only sweets are fruits. I’ve learned to work with my setbacks and always start right back again. I give myself 1 hr a day to be active/workout for self-care. I made sure I always showed up to class, took what I learned from the weekly lessons/discussions and apply them where it’s needed. The more often and consistent you continue healthy habits you learn, the easier it will get. I’ve come to a point where I don’t have to think about what I’m doing or forcing myself to do something anymore. It is now a routine and I enjoy it.

Through K2, it has just helped me grown so much not just physically stronger but mentally as well. I’ve gained so much knowledge, courage, self-love, strength and endless support through this program. It has truly been an enlightening journey. Looking back I can still remember how I felt when I first thought about joining. I was nervous, afraid and self-doubting, but I knew I wanted to lose weight and even more I wanted to be healthy. I knew I had to take that first step and start taking a chance on me. I am so glad now that I did. You will never regret loving and taking care of yourself. You also will never really know your true capabilities and strength until you try. You may be surprise at all things you can do that you thought you couldn’t.”

Swanson Savaan Thao

********************

Here were some questions and answers I asked after her first two months in Sweat Fit before starting Killer Kurves.

1. How long have you been coming to the TC?

I first joined the TC in February 2019 and have been coming in for 2 months now.

2. What has been your experience so far and specific results you have achieved?

My experience so far at the TC have been great and challenging. I haven’t exercised for many years and being overweight at 220lbs and 5 feet tall, coming in on my first day to sweat fit was nerve wrecking. However, the trainers and everyone were so friendly, helpful and encouraging that I never once felt out of place. Day 1 and the first few weeks were the hardest. I remember how hard it was just to do jumping jacks or a push up. However, week after week, I slowly started to feel stronger, able to do more of the exercises and noticed an increase of flexibility. Within these 2 months along with healthy diet changes, I’ve lost a total 25lbs.

3. What were the biggest nutritional changes you have made to lose the 20 lbs?

The biggest changes I’ve made with my diet was cutting completely off junk food/processed foods, soda, sweets, and eating out. I switched my regular carbs to all whole grain carbs such as brown rice, oatmeal, and whole grain bread. I’ve also incorporated healthier fats like avocado, nuts, chia seeds, coconut oil and extra virgin olive oil into my diet. When I’m craving for sweets, I eat fruits. If there are days, I’m craving for something, I just make a healthier version and keep the portion small. I watch my carbs intake, eat moderate protein and increased my veggies along with drinking lots of water daily. I’m also using MyFitnessPal app to help journal my foods and calorie intake. It helps keep me on track.

4. What are you most excited about for the next few months?

I never expected to lose weight nor enjoy exercising so I’m excited and curious to see how I will feel in the next few months continuing with Killer Kurves. I’m excited to learn and grow at the TC to meet a stronger and healthier me.

5. Anything else you would like to share?

The unknown and changes can be scary because it is intimidating and scary. I remember a quote that resonate with me, in taking my first step to take care of my health “If you want something you have never had, you must be willing to do something you’ve never done.” Don’t be afraid of failing before trying or afraid to fail. Take that first step, keep going and keep trying, no matter your pace, with time, you will eventually get to where you want to be.

~Swanson Thao

5 Ways to Go Beyond the Basics with Your Nutrition

By | Health, Nutrition

Hopefully by now you’ve thought about how to level up your nutrition game, perhaps using one of our two most important healthy eating habits.

(Click the links above if you missed either of those articles…)

Today, I’m going to share my 5 favorite ways to go beyond the basics, for when you want to do everything you can to feel your best.

One: Hydrate!

Drink ½ your bodyweight in ounces of water per day. Listen to your body and do what feels right to you. But most of us are walking around with some level of dehydration, which is like putting the brakes on both your metabolism and your ability to do a hard workout.

Try upping your water intake and see how you feel. If you don’t like plain water, add lemon, lime, orange or cucumber slices or even add some berries to an infuser bottle.

Two: Don’t drink your calories!

Soda, alcohol and juice are the major culprits here.

I’m not saying that you can never have a glass of wine again, but be aware that your body treats soda, alcohol and juice as straight sugar. Not only will they add excess calories with zero nutrition, but they cause inflammation in your body. Go for moderation here as much as you can.

Three: Don’t eat after 7 PM.

That simple guideline will work for most people, but what I’m really saying is to treat food as fuel and time your meals for when your body needs fuel!

For most of us, this means not eating late at night, when we’re about to go to bed. Simply shifting your dinnertime earlier, to 6 or 6:30, and perhaps eating a lighter meal at dinner can make a HUGE difference!

You don’t need a ton of calories overnight, unless you are a shift worker and on your feet all night. You also don’t need a lot of carbs.

Most of my clients find that they feel best with an early dinner of protein and veggies, then nothing more until the next morning.

Perhaps try front-loading your calories and carbs earlier in the day–in breakfast and lunch–so that you have enough energy for your day, your workouts, etc!

Four: Try a sugar detox

This is a big one for most people, myself included. I have a huge sweet tooth. Just ask my wife, Tessa. If there’s a bag of M&Ms around, it will be gone by the end of the day. 😉

So I know what I’m asking can be hard.

But every time I or any of my clients have done this, we’ve felt AMAZING after just a couple of weeks.

Plus, there is more and more research suggesting that sugar is a major culprit in increased inflammation in our bodies, and is behind our high rates of heart disease, along with high blood pressure and diabetes.

This link is the last in a 7-part series, and it provides links to the previous 6 parts. The video provides scientific evidence presented by experts describing how damaging sugar is:

http://dustinmaherfitness.com/2013/04/the-skinny-on-obesity-part-7/

Given the evidence, try a 7 or 14 day sugar detox. See how you feel. Then think of what you could do to more permanently reduce your sugar intake. It can make a major difference in your health.

Five: Plan/prep your meals

This sounds simple, but it’s probably the thing that is most challenging for many people to do regularly, given the pace of life these days.

However, if you can manage to carve out some time on a weekend to cut up veggies, prep your lunches for the week, make a healthy casserole or soup that will give you leftovers, etc, you will be WAY ahead of the game.

Planned and prepped meals make it so much easier to avoid going out at the last minute or eating quick and convenient but often unhealthy packaged foods.

That’s it–my top 5 tips for leveling up your nutrition even more, and going beyond the basics.

I know that none of this is rocket science, but the truth is that being consistent with these simple strategies will do more for your health over time than will any crazy-restrictive 30-day diet.

I aim for 80% compliance all of the time, rather than 100% perfection for a few weeks. 😉

Next week, we tackle mindset, which is arguably the most influential of our four pillars of health and fitness. Click here for the first article in our mindset series.

What is the BEST Diet/Meal Plan Out There???

By | Behavior Change, Health, Nutrition, Uncategorized

Welcome to the first of a special 4-week series of posts, which we’re calling Transform You 2020 and Beyond! We’re focusing on nutrition this week. We’ll tackle mindset, fitness and environment/community in the coming weeks.

Now more than ever you’ve probably been bombarded with confusing ads, social media posts, and blogs encouraging you to follow THIS diet to lose weight, get healthy, increase your energy, improve your sex drive, decrease your risk of cancer… and on and on. 

You name it and someone has developed a diet or a supplement that will solve all of your problems.

And so confusion reigns. What is best? Keto? Paleo? Intermittent fasting? Carb cycling? Plant-based? Vegan? Whole 30?

The truth?? 

All of it, and none of it. There is no one diet or meal plan that is THE best for everyone out there.

There is no single diet that is guaranteed to work for you. That’s the bad news.

The good news is that healthy eating is actually much simpler than any of the diets listed above would make you think.

I’ll talk more about our philosophy later this week. For now, I want to focus on just one thing.

The reality is that the best approach to healthy eating is the one that you can stick with long term. Most of us know HOW to improve our nutrition–knowledge is often not the issue. Instead, it’s a matter of sticking to it that is the problem.

Some of the things that can get in the way include:

  • An all-or-nothing approach–one “slip” leads to guilt and throwing the whole idea of healthy eating out the window.
  • Trying to change everything at once–going from living on coffee, soda, sweets and processed food to trying to stick with Whole 30 will almost always fail.
  • Too much restriction–”off limits” foods often end up causing major cravings and guilt if/when you do finally indulge
  • Ideas that some foods are “bad” and others are “good”, which again can cause guilt or feelings of failure if you don’t let go of all “bad” foods

Rather than going down that path, I’d encourage you to step back and think about your current eating habits WITHOUT JUDGEMENT!

Then maybe identify just ONE thing that you could try to focus on this week. 

Think about starting small and gradually tweaking that one thing, leveling up your game over time.

So perhaps you never eat vegetables. Maybe your goal could be to add one serving of vegetables to one of your meals each day. That would be moving up one level.

Over time, perhaps you discover that you enjoy vegetables prepared certain ways and you add them to a second meal, thus moving up another level.

You can level up over time, gradually tweaking that one habit in a way that works for you, until all of the sudden you realize you are now a regular vegetable eater (and thus probably eat less sugar and/or processed food as a result, without even trying).

Sticking with this example, if you are already eating a lot of vegetables, this can still work for you. Maybe you level up by trying to eat a certain quantity with every meal and snack, as I and 40 clients did in December. We ate 200-300 grams of vegetables before every meal, striving to consume many different types, etc throughout the day. 

Just about everyone who did this lost weight and had more energy, mostly from eating fewer processed sugars and carbs. (We had no room for them eating that many vegetables each day, lol!)

Anyway, the point is that wherever you are, you can always level up. 

Think about one way that you can level up your nutrition this week!

Click here to find the second post in this week’s series on nutrition.

A gift from my mom… 50 Healthy Snacks

By | Health, Healthy Snacks, Nutrition, Recipes

This list is very sentimental for me because my mom and I created this not too long before she passed away.

We would email and call each other often and add to this list, bounce ideas off of each other, remind each other of what we had growing up.

So I hope this list is something you can print off and use. A gift from my mom. 🙂

It follows one of our eating rules: never eat carbs alone.

Click here to download it as a PDF. (If you have trouble with the download, please right click on the link and select “Save File As” or “Save Link As”.)

Eating is such an important part of the health equation and it is why we give our clients eating plans, recipes, and menus. Not only that but we do food journal analysis and grocery store tours.

These are at no additional cost to our clients. So if you are looking for a fitness community that also cares about helping you eat and feel your best, then reach out and let’s chat and see if we might be a good fit.

Dustin

PS If you are looking for more detailed nutrition guidance, we have a 6 week small group nutrition coaching series–Eating for Success–led by trainer Erin Tallard, this course will give you concrete strategies that you can use to transform your eating habits and improve your nutrition for good!

It’s just $99 for members, $199 for non members.

Interested?  Click here to contact us!

Lose Weight and Gain Health By Avoiding These 5 Foods/Ingredients

By | Food For Thought, Health, Killer Kurves, Lifestyle, Nutrition

There are many articles written about what specific foods you should eat to lose weight and/or improve your health. There is truth to all of that, and I do like the idea that by filling your plate with the right foods, there will be less room for the unhealthy ones.

But I want to take a different angle and share with you what I believe are the top 5 foods/ingredients to avoid or reduce for the fastest weight reduction and health improvement.

Sugar: Eating less sugar will almost automatically cause weight loss and reduce bloating. Make sure to still get a few servings of fruits each day, but reducing processed sugar will have fast results.

Enriched Wheat: By avoiding this, you will dramatically reduce your intake of processed carbs, which again will reduce bloating, water retention, and body fat.

Fake sugar: Even though these contain zero calories, they increase your sweet tooth and many studies suggest that they have long term negative health issues. Sucralose will be the most common fake sugar, but if something tastes sweet and there is zero or very low sugar, it either has a fake sugar or is sweetened with a more natural zero calorie replacement like Stevia.

Low fat: Anything that should naturally be higher in fat should stay in its natural form. Fat doesn’t make you fat and fat can fill you up, help with hormone levels, and can keep blood sugar levels stable.

Vegetable oils: Because it has the word “vegetable” doesn’t mean it’s healthy, lol. In fact, these fats are very unstable, creating a lot of free radicals in our body and are just really bad for us. They are highly processed. Staying away from vegetable oils will naturally reduce your enriched wheat and sugar intake, because they almost always all come together.

If you look at this list, it can pretty much be summed up by not eating processed food. The more man has played with it, the worse it is for us.

I know this list is easy to look at but hard to actually implement.

Why?

Because this “food” is convenient, tastes amazing and is everywhere we turn. Our society celebrates it and consumes it without giving it a second thought.

If you are looking to lose a significant amount of weight, we are now opening up our next 12 week session of Killer Kurves, our most effective and comprehensive lifestyle program that teaches you the steps it takes to tweak your habits to those of more healthy ones.

If you have a BMI of 30 or greater and are ready to make a change, then Killer Kurves (K2) could be the right fit.

Click this link to learn more and watch a short video and then fill out the contact form and one of us will contact you. -> www.madisonbootcamps.com/killer-kurves

If you have a BMI less than 30 and are looking to lose weight, we have an amazing program for you too. Just reply to this email and we can chat more about your options.

Keep moving,

Dustin Maher and TC Team

PS Our 12 week K2 program is only offered 4 times a year and most of the time slots sell out quickly, so check out the link now and get your spot reserved. www.madisonbootcamps.com/killer-kurves

Single mom ready to end it all, chooses life

By | 21 Day Challenge, Challenge, Health, Killer Kurves, Lifestyle, Mindset, Moms, Mothers, Nutrition, Transformation Center

I knew Onica was a special person the day I met her. I only had about 20 minutes to get to know her, but I could see deep hurt within her and yet I also sensed she was a strong, determined woman that was ready to give it her all.

Fast forward about two months and I was sitting at the Transformation Center going through my e-mail when I received the testimonial you are about to read. The crazy thing about reading this e-mail that night was that Onica was standing about 15 feet in front of me, waiting for her Killer Kurves class to start. After you read her heartfelt story, click here to learn more about how Killer Kurves can help you or a loved one. Even if you don’t live near Madison, the video alone is worth 5 minutes to watch. ->-> Click here to watch the video

Take it away Onica….!

My name is Onica and I have struggled with my weight for as long as I can remember. I have gained and lost and lost and gained more times than I care to count. In high chool my diet of choice was Anorexia, I would eat nothing all day and then have just enough dinner so that my parents wouldn’t notice something was off. I kept the weight off until I was 25 and went from jobs where I stood all day and rarely ate breakfast or lunch to a desk job where it seemed like someone wanted to take everyone out to lunch daily. The pounds piled on quickly after that. I had my son at 26 and never lost the baby weight. Two years later I had my daughter and 6 weeks after she was born I joined a weight loss program. I did great and was 7 pounds from my goal when self destruction kicked in. We had recently moved an hour away from our hometown and I knew no one, I was a stay at home mom and it was winter. I learned that I love to bake and more than that I loved to eat what I baked. Again, the pounds piled on, I was more than I had ever weighed, even when I was pregnant.

Fast forward 2 more years, I was now a divorced, single mom trying to make ends meet. It wasn’t easy to say the least. Every small bump in my life made me feel like I was sinking deeper and deeper into a pit that I was never going to be able to claw my way out of. I felt that every single aspect of my life was just too much for me to handle, that nothing I did was good enough, or could possibly be worth anything to anyone, that my kids would be better off if I weren’t around. What kind of a role model was I for them? Wouldn’t it just be better for them if they didn’t grow up with a mom like me, someone who never had any time or energy for them, whose house wasn’t spic and span and who was fat? I had a plan to end it all, I didn’t have a time frame, but I had a plan. It would have appeared to have been an accident so that my ex would still get the life insurance to use for raising the kids and above all no one else would be injured and my kids wouldn’t be the ones to find me. I had a plan.

Then on September 5th an email came into my inbox from Dustin. It was about a 21 day clean eating challenge. My sister told me that she and her husband were going to take the challenge and that I should do it with them. I decided to go for it. Part of that was to meet with Dustin in person to discuss your weight loss challenges and goals etc. That day changed my life, more accurately, that day saved my life. After I gave a short run down on my weight history Dustin told me about his Killer Kurves program, I didn’t think there was any way I could make it work for me financially or with my schedule so I tried to just forget about it. However it seemed that nothing would make the thought of this program leave my head. It sounded so perfect for me. After several days of not being able to stop thinking about it I rearranged my schedule with my kids, worked out a financial plan and I signed up. I can honestly say that signing up for K2 was the best decision I have ever made for myself.

On our first night I was nervous but excited. Everyone there seemed to be in the same boat. The trainers were very friendly and accommodating to everyone’s fitness level and any physical limitations we had. The people were all super friendly and no one was judging anyone else. As the weeks have gone on we have formed a bond with each other, the support and encouragement is like nothing else I have ever experienced. We have turned into a family of sorts and I love it, I can’t imagine my life without K2 now.

One of the things that I have learned to do is to view food as fuel for my body and not a hobby or way to relieve stress. I won’t put a certain brand of gasoline in my car because it gets terrible gas mileage with it so why did I continue to put food in my body that was terrible for my health and energy? It has really changed the way I look at eating.

We are currently starting our 9th week of the 12 week program and I have lost 29.2 pounds and 14 inches. My self esteem is on the way back up and the pride in myself that I feel is amazing! The little things no longer throw me to the bottom of the pit and I am smiling more than I have in years. I’m not where I want to be yet but I am a whole lot closer and more importantly I now have the support, knowledge, and confidence in myself to keep going towards that goal and not to just give up because of a setback or hard day.

If there is anyone out there that is on the fence about joining Killer Kurves, I say do whatever it takes to make it happen! You will not be disappointed. I know I’m not. Your life will never be the same again.

Onica

Wow! When I first read her story I was so moved, I got teary eyed. Since she was also at the TC that night, I went over to her and gave her a big, long hug. I had no idea of her struggles or how Killer Kurves has given her a new lease on life. Her physical and emotional transformation is an inspiration!

Onica, I am beyond excited to see you continue to progress and am excited for the boundless opportunities life has in store for you. Thank you for courageously sharing your story.

Dustin

PS If you are ready to start your own journey of transformation, or just want to learn more, reply to this email or fill out the contact form here: https://madisonbootcamps.com/killer-kurves/ and I or one of my team members will get back to you!

Are you Desperate, Embarrassed, Fed Up, Frustrated, Overwhelmed, or Feel Like You Want to Give Up Trying?

By | Behavior Change, Health, Lifestyle, Mindset, Nutrition, Uncategorized

We would probably describe the above emotions as “negative” emotions and in one way I would agree.

These feelings suck and are what we don’t want to feel.

But…

I think these emotions can also be the best thing to ever happen to a person.

Why?

It is through this pain that we can decide right then and there that we are done living in the state we are living in and are ready to make a change.

Not just “try” but actually commit and “do.”

Now in the fitness world, many unfortunately prey on the desperation of people and offer late night infomercials, pills or creams that are guaranteed to melt fat away, or some prepackaged meals that sound like they will solve all their problems. But these “solutions” are pretty much BS or solve only 5% of the problem.

That is why I am excited when someone comes to me “desperate” because I know they have what it takes–they are ready–to create a life-changing transformation.

A transformation their friends, family, and coworkers can’t stop talking about.

I know what we offer at the Transformation Center is the real deal. It is 100% of the puzzle, not just 5%, as long as someone is ready to make the change.

If you have been following my journey over the past 13 years, you will find that I have hardly changed my strategies and beliefs in terms of how I help people get in shape.

In other words, I haven’t fallen for all the trends, gimmicks and fads.

As my friend Jamie Eason says, “the secret is there are no real secrets.”

It has and always will come down to the following formula for just about everyone.

  1. Mindset: Believe that you need to take care of yourself, if you are going to be able to be there for others. Believe that success is more than possible, no matter how many times you have failed before. Believe that you are worth the effort.
  2. Nutrition: Eat real food. The % of macros or even the number of calories to a certain degree is less important than just eating real food most of the time.
  3. Fitness: Exercise most days of the week with 2-3 days of strength training, a couple sessions of interval cardio and the rest steady state cardio. Move more throughout the day, every day. Doesn’t have to be intense all the time, but aim for less sitting and more moving.
  4. Community: Surround yourself with people who are fitter than you, who have already established the habits you wish to adopt. If you don’t have this, it makes it much more challenging to have lasting change.

There you have it. The not so secret secrets.

Executing this is, of course, the more challenging part and is what we strive to do at the Transformation Center and in our online program, Fit Moms for Life.

So remember, desperation isn’t bad, it can be the flammable ingredient to igniting your success.

Maybe you aren’t desperate yet but don’t want to get to that point before you take action. Desperation isn’t a requirement.

If this message has spoken to you, the next step I would like you to do is to schedule a free 20 min session with me where we dive deep into your goals and challenges and create a plan.

Our Top Two Tips to Make Healthy Eating Easy!

By | Health, Kids nutrition, Nutrition

I like to give all of our new clients my top two super-simple, healthy-eating tips, as it is true that you cannot “out-exercise” a bad diet.

The key to healthy eating is to make it as easy and simple as possible. These two “rules” are my top two tips to simplify healthy eating for good. I promise if you can do these two things consistently, you will automatically avoid the foods that are making you fat, sick and unhealthy!

Rule # 1 – Eat what your great grandma ate!

Think about it. The more processed the food item, usually the worse it is for you—higher in fat, sugar, and hard to pronounce additives, preservatives, colorings and other chemicals, while lower in actual nutrients.

Your great grandma did not eat foods with labels containing 20+ ingredients! She ate real food. Meat, fruit, vegetables, and baked goods made with just a handful of real ingredients. If you fill your plate with real, whole foods—foods that came from a farm, not a factory—you will automatically avoid most of the crap that is hiding in our food these days.

Plus, your great grandma did not cook with canola oil, corn oil, or any of the other “healthy” vegetable oils that are in almost everything today. She cooked with butter and lard.

You may be thinking “heart attack” when you read that, but it turns out good old-fashioned butter and lard (from pasture raised animals), along with coconut oil and high quality olive oil, are much better for your heart than vegetable oils.

As it turns out, processed vegetable oils (corn, soy, canola, grapeseed, safflower, etc) are not that good for you. They cause inflammation in the body and are now suspected by many researchers to be a primary contributor to heart disease.

In addition, it takes a LOT of processing to turn a rapeseed into canola oil, corn into corn oil, etc. They must use solvents to extract the fats and then must treat the resulting oil extensively to make it palatable, adding preservatives and even “de-odorizers”.

The bottom line is that you are better off eating the healthy natural fats that people of your great grandma’s generation ate in different parts of the world: avocados, nuts, coconut oil, butter, lard (grass-fed), and olive oil (cold applications only—don’t cook with olive oil!).

So Rule #1—eat a low CRAP diet, not a low-fat diet, by eating real, whole unprocessed foods and healthy fats, as your great grandma would have. If you can eat this way 80% of the time, you will feel more satisfied, reduce inflammation, and give your body the nutrients it needs to stay healthy!

Rule #2—Never eat carbs alone!

The essence of this rule is to always eat protein with your carbs and vice versa. Your body needs carbs for energy. But it’s better for your blood sugar, your energy levels and your hormonal balance to never eat them alone.

When you eat a meal or snack of just carbohydrates (ie bread, crackers, pasta, fruit, vegetables, sweets, milk, flavored yogurts, soda, juice) your blood sugar rises quickly, as does your energy. Your body quickly produces insulin and other hormones to convert excess sugar to fat to store it and get it out of the bloodstream. Before long, your blood sugar crashes and you feel sluggish and tired, and you are usually craving more carbs. So you eat more carbs, repeating the cycle. Repeating this cycle too often leads to insulin resistance and type 2 diabetes, along with lots of inflammation in the body.

The solution to this is to balance your protein and carbs at every meal and snack. When you eat protein with carbs, it slows the absorption of sugar into the bloodstream, prevents a big blood sugar spike (and the following spike in insulin), and provides you with energy that lasts. Your hunger is controlled, you avoid cravings and you have more energy. Worth it, right?

If you can follow these two basic eating strategies, you will feel better, have more energy, and get your cravings under control… making healthy eating easier than ever before.

So remember:

  • Eat what great grandma ate;
  • Never eat carbs alone.

[LIVE EVENT] Answers to your most-asked nutrition questions!

By | Balance, Health, Healthy Snacks, Lifestyle, Nutrition, Uncategorized
“Should I go gluten-free?”  I get this question a lot from clients.  

We are excited to be able to answer this and your other most-asked nutrition questions in a live, free event with FM4L nutritional consultant Tracie Fountain, next Tuesday, September 29 at 7 PM. See below for more info and how to register (for both in-person and online broadcast access).

Going gluten-free is certainly popular right now and it’s true that many people may benefit significantly. But it’s also a massive market and many of the “healthy” gluten-free products out there now may be worse for you than the bread you were trying to avoid! If you want to try going gluten-free, go for a whole-foods based diet and cook things yourself, rather than relying on gluten-free processed foods.

Here are a handful of delicious gluten-free breakfast ideas:

Two ingredient pancakes

Protein waffles (use gluten-free oats)

Quinoa breakfast bowl

Gluten-free spinach strata

We are excited to be able to offer you the chance to learn more about healthy nutrition in general in a live event next week. Our awesome nutritional consultant, Tracie Fountain, is coming in to talk about how foods can heal your body, increase your metabolism and balance your blood sugar.

This popular Nutrition 101 presentation will take place Tuesday, September 29 at 7PM Central, at the Fit Moms Transformation Center—202 South Gammon Road, Madison WI.

→Click here to reserve your FREE spot, as this event always fills to capacity←

For those of you not local to Madison, we are excited to be able to offer you a LIVE broadcast of this event!

→Click here to reserve your spot for the online broadcast←


We look forward to seeing you next week!

Dustin

PS  If you are in the Madison area, we urge you to try to make it to the live event to be able to ask questions and participate more easily (…and also avoid potential technical issues with the live stream!)

Click here to RSVP to the in person event!

Click here to register for the online broadcast.

Does it really matter?

By | Balance, Fabulous Over 50, Health, Lifestyle, Moms, Mothers, Nutrition, Uncategorized

1 mom 3Many thoughts crossed my mind as I made the painful 4.5 hour drive from Madison to Minneapolis after hearing the news my mom was on life support after suffering a massive brain aneurysm.

One of the questions rolling in my head was, does it really matter? My mom was one of the healthiest people I have ever met.  She ate incredibly well, managed stress better then most, maintained a healthy weight, got enough sleep and stayed decently active. Why then could she suffer this without warning at 66 years old?  I asked the doctor this question as we were ready to take her off life support. He said the usual, “life isn’t fair and your mom had very bad luck.”
 
After taking a step back and having a week to think about it, my answer (and therefore, my calling) is “yes, it does still matter”. My mom’s odds were in favor of living well into her 80s or 90s with good quality of life. But more than that, my mom’s quality of life was off the charts.  Besides the hospitalizations to give birth 4 time, she was never in the hospital.  She rarely got a cold or any sort of sickness, she didn’t take any prescription drugs that I am aware of and her energy levels were incredible. Plus, she was an incredibly healthy example for her kids and her friends.  I can’t tell you how many of her girlfriends she helped eat better and feel better. We aren’t guaranteed tomorrow but living a healthy lifestyle is still the best way to live in my opinion.
 
I am humbled by the outpouring of financial support for the Joy “Fit Moms” Scholarship.  We have raised over $9,000 so far.  The scholarships will probably average about $300, which means over 30 new people will have a life changing experience this year.  We are finalizing the scholarship application process and will be opening that up soon (check out the PS below for K2 scholarships that are available immediately).
 
->-> Click here to donate if you feel like doing so.<-<-
 
This coming Sunday in Madison, I am hosting a client appreciation family pool party.  The day before my mom’s incident, she emailed and called me so excited to attend.  Families are encouraged to come out together and bring something for the potluck.  My mom lived for days like these.  My dad and most of my family has agreed to travel to the pool party and at 3 pm we will have a 10 minute or so tribute to my mom.
 
This is a free event for you but please RSVP if you can make it. ->-> RSVP for pool party and potluck. <-<-

Video of the year (must watch)!

By | Balance, Challenge, Health, Lifestyle, Nutrition, Strength, Transformations, Uncategorized

I want to thank my client Mary, for sending me this video you are about to watch.  I think it is the most inspirational video I have seen this year. Maybe it is because of her age, or her struggles with depression, acid reflux, panic attacks, and anxiety, or maybe it is because of how she is making a difference in her community.

Carve 8 minutes out of your busy life to watch this.

At the very least, your soul will be warmed and you will smile.  This might be, though, the moment where you make a decision that will alter the future decades of your life for the better.

It might be the day you commit to starting or restarting your journey to having the healthiest and fittest body possible.  Not so that you can walk on stage in a bikini, but a body that can serve you for the rest of your life.

If you are fortunate enough to be in Madison, I have some upcoming free workouts and workshops.  This is the best place to start.

->-> Click here if you are over 50.<-<-

->-> Click here if you are under 50.<-<-

You can also fill out a short application and I will get back to you asap.

->-> Click here for application.<-<-

For those of you outside of the Madison area, I have created a 6 week life changing program that can get you on the path towards a lifestyle of health and wellness. ->-> Click here to learn more. <-<

You can do this, I hope her story inspired you today, you can be better, I can be better, we can be better.  Let’s do it.

[Recipe] Healthy Energy Protein Snack Balls!

By | Health, Healthy Snacks, Lifestyle, Nutrition, Recipes, Uncategorized

Collogen2“My joints are sore again Dustin,” one of my newer clients recently told me. I asked her why. “Because I went on a week’s vacation and I didn’t bring the Fit Moms Hydrolyzed Collagen with me.” I don’t blame her for not bringing it through TSA security; it is a white powdery substance so maybe it looks very similar to cocaine, not that I really know what cocaine looks like in real life.

Today, I want to share with you a tasty recipe that includes my favorite protein powder that keeps my inflammation and joint pain away. Most protein bars are disguised as candy bars.  Making your own is the best way to ensure you have only natural ingredients.  They aren’t as hard to make as you might think and store well all day for an on-the-go snack.

This recipe comes from our Fit Moms Hydrolyzed Cookbook, which you get FREE with the purchase of our collagen. ->-> Click here to order our hydrolyzed collagen on Amazon <-<-

Banana Almond Snack Balls (Makes 22-25)

Ingredients:

  • 2 medium bananas, peeled and broken into chunks
  • 1/4 cup creamy roasted almond butter (unsweetened)
  • 2 scoops Fit Moms hydrolyzed collagen
  • 1 tablespoon ground flaxseed
  • 1 tablespoon maple syrup
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • 2 cups blanched almond flour
  • 1/2 cup unsweetened shredded coconut
  • 1/2 cup raisins, dried currants, or dried blueberries

Instructions:

  1. Preheat the oven to 350ºF. Line 2 baking sheets with parchment paper.
  2. In a food processor fitted with the steel blade or a blender, combine the bananas, almond butter, collagen, flaxseed, maple syrup, cinnamon, baking soda, and salt. Process until smooth. Transfer to a large mixing bowl. Stir in the almond flour and coconut to form a thick dough. Stir in the raisins.
  3. Using wet hands, roll the dough into 1 to 1-1/2 inch balls. Place the balls on the baking sheets. Bake for about 20 minutes until golden brown and firm to the touch. Cool completely. Store in an airtight container in the refrigerator or freeze for longer storage.

Time is running out for our $5 off discount. ->-> Click here to order our hydrolyzed collagen on Amazon.<-<-