THE AMAZING SPIDER-MAN WORKOUT!

This month in all of my group training programs we have been performing an amazing fitness system featuring THE AMAZING SPIDER-MAN WORKOUT SERIES.  All routines are custom-designed to get you super-strong and flexible using moves influenced by Spider-Man, the most flexbile and athletic of how superheroes!

Here are some clips from some of the routines that can be used with little or no equipment to get an incredible total-body workout (and get you spidey-like;)

GLUTEN-FREE?

Last week, my friend Dave Parise, President of Results Plus Personal Training in Hamden, Connecticut, wrote a great piece on the gluten-free phenomenon:

"Just 10 years ago, no one knew what the word gluten meant, let alone gave any thought to avoiding it.  But now gluten-free diet menus are all the rage, and high-profile stars such as Gwyneth Paltrow, Rachel Weisz, and Victoria Beckham have been linked to the gluten-free lifestyle, which is said to contribute to increased energy, thinner thighs, less cellulite, and reduced belly bloat.

This is the truth - I and many others have seen amazing results...not only that...wheat, and soy are out as well! If anyone says this is too difficult - well it's ok to keep wishing, and search for that magic pill."

Well said

FASTFIT RECIPE OF THE WEEK: CURRIED LENTILS

INGREDIENTS

2 teaspoons olive oil
1 cup chopped onion
2 carrots, peeled and chopped
2 garlic cloves, minced
1 tablespoons curry powder
2 bay leaves
4 cups fat-free, reduced sodium vegetable or chicken broth
1 (28 ounce) can whole tomatoes
1 cup lentils, rinsed and picked over to remove debris
2 cups diced red potatoes (cut into 1-inch cubes)
2 tablespoons chopped fresh cilantro

DIRECTIONS

Salt and freshly ground black pepper, to taste
In large saucepan, heat oil over medium heat. Add onion, carrots and garlic and sauté 2 minutes. Add curry and bay leaves and stir. Add broth, tomatoes, lentils and potatoes and bring to boil. Reduce heat, cover and simmer 30 minutes, until lentils and potatoes are tender.
Remove from heat, discard bay leaves and stir in cilantro. Season to taste with salt and pepper.
Makes 8 servings
Serving size 1 cup

NUTRITIONAL INFO

Total Calories:  161
Total Protein:   10g (24% of calories)
Total Carbohydrate:  29g (67% of calories)
Total Fat:   2g (10% of calories)
Fiber:  10g

Jeff

P.S. If you like this recipe join my Facebook page for other tasty dishes:

http://www.facebook.com/groups/91679292578/?fref=ts  

2013 8-WEEK TRANSFORMATION CONTEST

Get Beach Body Ready for Spring Break!

Over the last several years, I have helped hundreds of people just like you lose thousands of lbs of fat.  The unique and integrated rapid fat loss training and nutrition system I use is second to none in producing body altering and life changing results as fast as possible.  I am in the process of writing a book to share my fat burning secrets with the whole world.  It will not only be a culmination of countless hours of research, trial and error, and real world case studies with my client base both on-site here and at my FastFit Training Center in Little Rock, AR, and online with Bootcamp-To-Go, but will also provide some breakthrough insight regarding the psychology behind fitness transformation.  This will hopefully change the way people go about losing fat forever.

But before it gets published, I want to get a group of highly motivated people together to experience the AWESOME power of this new and improved program for themselves. I am already doing it with my boot campers here in Little Rock, but I am now going to open up to my valued FastFit subscribers. That’s right, it’s time for my first ever FastFit Transformation Contest!

Here’s what you will get if you are selected as member of this elite body transformation group:

•  1-Hour Initial 1-on-1 Transformation Phone Consult with me, Jeff McDaniel, C.P.T., to set goals and map out your very own personal success blueprint
•  Weekly 30-Minute Social Support and Accountability
•  Unlimited Email Access
•  My patented done-for-you rapid fat loss training and nutrition program where I will tell you exactly what to do to get beach body ready for spring break, complete with all companion workout muse mp3 soundtracks, workout and nutrition e-books, etc.

Typically, I would charge $500/month for this type of personalized programming where I personally guarantee you the absolute best results of your life, but to a select number of my FastFit list (a number I will only reveal after carefully studying the applications of those who apply), this total transformation package will be yours for FREE! Not to mention the fact that you will also be eligible to win the following top prize below:

1st Place Winner

- 6-Months of FastFit Training ($720 value)
- Resistance-Band Starter Kit
- The complete FastFit mp3 interval soundtrack library
- A FREE for Lifetime Pass to all current and future Elite Training Workout Series.

- Special Bonus:

Option A- If you are a Fitness Trainer (coaches and trains people to get fit and healthy): Monthly 45-Minute phone consults with me for the rest of 2013 where I will work on your boot camp business like it’s my own to help you help more people and realize the financial freedom you deserve

Option B- Special Bonus if you are a fitness enthusiasts (loves to workout and eat healthy): Monthly 45-Minute phone consults with me for the rest of 2013 where I will provide you with the necessary support and accountability to maintain and build upon your results from this 8-week transformation contest for life

2nd Place Winner

- 3-Months of FastFit Training
- Rapid Fat Loss Starter Kit

3rd Place Winner

- 1-Month of FastFit Training
- Rapid Fat Loss Starter Kit

Now, I don’t beat around the bush. This is only for serious people that are ready to change and fully commit both their mind and body to making these changes. YOU WILL HAVE TO DO EXACTLY WHAT I TELL YOU DO… BOTTOM LINE! The clock is already ticking and there are simply NO EXCEPTIONS to the following deadlines, so, here’s what you have to do to be eligible for this contest:
YOU HAVE 48 HOURS TO DO EVERYTHING LISTED BELOW EXACTLY AS OUTLINED BY NEW YEARS EVE, 11:59 PM US EST IF YOU WANT TO CHANGE YOUR LIFE FOR THE BETTER AND FOREVER:

• Type a 1-page maximum summary in an email or word document telling your story (health history, goals, past failures, etc.) and explaining why we should select you for this incredible opportunity, then send to us with subject “HELP! I WANT TO CHANGE” at jeff@thefastfit.com
• Take front, side, and rear view full body digital pictures of yourself (men must have their shirt off and be wearing boxer briefs or swimsuit trunks, women must wear either a one piece or two piece bathing suit, no exceptions here), then send to us as attachments with subject “HELP! I WANT TO CHANGE” at jeff@thefastfit.com
•  Extra Credit (optional, but highly recommended): Film a 1-2 minute video pleading your case, post it to YouTube and send it to me with the subject “HELP! I WANT TO CHANGE” at jeff@thefastfit.com for some extra special convincing 

NOTE- PLEASE SEND ALL ATTACHMENTS WITHIN THE SAME (THAT’S ONE) EMAIL!!!

For some of you, this will be the start of a whole new life. Do not regret missing out on this opportunity because it is going to be unreal.
I love what I do and I am never outworked in providing the people I work with the best results possible, and if you want a proven real world fat loss trainer in your corner to help maximize your fitness in 2013, ACT NOW!
The contest will officially start on January 14th and end on March 10.

Jeff

P.S. - Give a Happy New Year by sharing this with a friend, family member, or co-worker :) 

6 MORE Diet Tips To Prevent Holiday Weight Gain

13 Diet Tips To Prevent Holiday Weight Gain - Pt. 2

8.) Immediately Resume Your Normal Eating Schedule at the Next Meal

What’s done is done. Now it is time to get back to your regular eating plan. Remember weekly caloric intake is far more important than daily caloric intake. For example, let’s say that you need 3,000 calories per day to maintain your current body weight. Well, all that you need to do is make sure the average daily caloric intake each week is 3,000 calories per day. This means that you can fluctuate your daily caloric intake and yield the same results as if you ate that same amount each day. So if you have one day of big eating where you eat 9,000 calories (just an example, not a recommendation), but you only eat 2,000 calories per day the rest of the week, you will still end up at the same caloric balance. Again, I am not recommending that you eat in such an extreme manner, rather I am suggesting that you do not have to obsess about being perfect. Enjoy some indulging in moderation at your various holiday festivities knowing that the week in review trumps a day in review, even when you are particularly naughty on any given day.

9.) Never Eat Junk Food for Breakfast or Before Bed

Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels go crazy for the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and you very well may have trouble sleeping with all of that extra food volume in your stomach!

10.) Control your Portions

Try to eat only half of all the servings of unhealthy food that you choose. Half of the portions equal half the calories!

11.) Avoid Empty Liquid Calories and Alcohol

One can easily consume over 1,000 calories per day from liquid calories alone. This means that in one week, you will gain 2 lbs of body fat from just fluids! Opt for regular solid food calories versus empty liquid calories (e.g. juices and soft drinks), for at least the food will fill you up and provide some nutrition where as liquid calories, particularly alcohol, have no such effect. Rather, sugary and/or alcoholic drinks tend to make you hungrier in general and often hungrier for junk food in particular. Furthermore, your body cannot burn fat until the alcohol is processed out of your body in addition to the fact that alcohol consumption actually lowers leptin levels thus defeating one of the main purposes of this flexible eating (decreased leptin levels increase hunger and decreases your body’s use of fat for fuel). Thus over-consumption of alcohol can prevent the fat burning process from resuming until several days later and/or even cause unwanted fat gain and thus set you back as little as a few days to as long as a full week!

12.) Use Lower Calorie/Carbohydrate Substitutes Whenever Possible

Instead of using sugar, opt for zero calorie alternatives like truvia or stevia. They can deliver a similar taste without all of the extra sugar and calories. Even try replacing yeast with protein powder when you bake. The extra protein and reduced carbohydrates will result in a slimmer you while still providing some great tasting treats! Your goal should be to find the minimal amount of calories that can provide the same great taste that makes the holiday treats enjoyable rather than simply overdoing it because you can!

13.) Avoid Eating Meals that are High in Both Fat and Carbohydrates

The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone Insulin. The high amount of fat will lead to a large increase in free fatty acids in your bloodstream. Since Insulin is already present in large amounts, in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells. This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs (particularly starches and refined sugars). In general, it is best to choose one over the other. But since most people crave carbs at their free meals, it is essential to keep the fat low at this meal. Want pasta? Instead of alfredo sauce, opt for marinara sauce with whole grain pasta. Want pizza? Make your own pizza with whole grain crust and fat-free cheese. Want mashed potatoes? Well then be sure to skip the gravy and go easy on the butter. These small changes can literally save you hundreds, even thousands of calories, and more importantly will prevent your holiday feasts from creating the optimal fat-storing environment that will set you back from achieving your health and fitness goals.

Jeff

P.S.  Get a FREE 2-Week Trial membership to FastFit for nutritional coaching and both individual and group metabolic training:

http://thefastfit.com

FastFit Recipe of the Week: Apple Cherry and Granola Crisp

INGREDIENTS

1 cup thawed frozen sweet dark cherries
3 green apples, sliced with seeds removed (peel if desired)
2 tablespoons cherry or apple juice
1 tablespoon flour
1/2 cup sugar
1/2 teaspoon cinnamon
1 cup lowfat granola

DIRECTIONS

Preheat oven to 350 degrees. In medium bowl, mix cherries, apples and juice. In separate small bowl, mix together flour, sugar and cinnamon. Pour flour mixture over fruit and toss well to coat. Arrange in 9x9-inch baking dish sprayed with cooking spray. Top with granola. Cover with foil and bake 30 minutes. Uncover and continue baking another 15 minutes or until apples are tender and mixture is bubbly.
Makes 6 servings
Serving size: 1/6 of ingredients

NUTRITIONAL INFO

Total Calorie:  201
Total Protein:  2g (5% of calories)
Total Carbohydrate:  49g (90% of calories)
Total Fat:  1g (6% of calories)
Fiber:  3g

Jeff

P.S. If you like this recipe join my Facebook page for other tasty dishes:
http://www.facebook.com/groups/91679292578/?fref=ts 

13 DIET TIPS TO PREVENT HOLIDAY WEIGHT GAIN!

 13 Diet Tips to Prevent Holiday Weight Gain!

There are a bunch of handy damage control diet strategies that you should employ to best prevent yourself from overdoing it at the dinner table this holiday season. Use the tips below to allow yourself to stay social and to be able to indulge in moderation without splitting your pants before the New Year:

1.) Perform High-Intensity Activity Before and/or After a Big Meal or Holiday Feast

I know, I know. I promised diet strategies, but I simply cannot go without recommending some activity. Your body is most receptive to higher calorie and/or carbohydrate meals within 30 minutes before and within three hours following high-intensity activity. Ideally you would want to workout out before AND after a big meal, but if you can only do one, that will suffice. It is less important when you do it and more important that you do it. Your best options will be 20 minutes of circuit resistance training or cardio interval training. Even a 20-30 plus minute walk a few hours afterwards can serve as a bit of damage control.

2.) Do NOT Fast in Preparation for a a Big Meal or Holiday Feast

Fasting in preparation for a free meal will not only lead to overeating, but worse: overeating foods that are extremely high in sugar, fat, or both! Your body is a survival mechanism. If it hasn’t had food in a while it anticipates a famine state. This means that the next time that you eat your body will use as much of the incoming food as possible to store as body fat (survival energy) in anticipation that it won’t see food again for another long period of time. Do yourself and your body a favor by eating every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing beast this holiday season!

3.) Do NOT Gorge Yourself

Eat until the point of satisfaction, not discomfort. Remember this: binge eating is not the habit of lean individuals. It is imperative to understand that that holiday meals are not a ticket to eat as much as you can in as little time as possible. However, listen to your body and make sure to enjoy the foods you are craving in moderation and only eat when you are hungry.

4.) Eat a High-Fiber, Protein-Rich Meal An Hour Before a Holiday Event

A meal high in fiber and protein before a big holiday meal will help prevent overeating by making you feel more full which in turn means less calories consumed during the ensuing feast. My favorite strategy is to drink a protein shake with a added fiber and healthy fats (e.g. 2-4 Tbsp. flax meal) and 1 liter of water before such a meal to help keep me nice and full upon arrival. This way you won’t lose any friends by eating their entire dinner platter and you’ll save your midsection from a fluffier existence!

5.) Eat Leans Proteins and Fruits and Vegetables FIRST

Just because it’s a holiday meal doesn’t mean you can’t eat any nutritious food. Make sure to load up on healthier food choices first and try to eat as much lean meat, fish, and fruits and veggies as possible at the start of each holiday event. This will leave less room for the unhealthier, higher calorie treats. At least this way you know your body is getting in some good nutrition and you are not putting yourself at excessive risk for sickness and/or other health concerns.

6.) Drink, Drink, Drink Water!

Water competes for space in your stomach and truly helps decrease appetite. For every plate you eat, try to drink at least 1-2 glasses of water. After that second plate, when you have 1 full liter of water in your stomach, I bet you might just throw in the towel!

7.) Do NOT Eat Again Until Hungry Following a Large Meal

Now I know I already told you to eat every 2-4 hours, but there is one exception to this. If you eat a huge meal, it is important not to eat again until you are hungry and/or no longer full. If your body is not used to eating such a big meal, then it will take a much longer time to digest all that food and the worst thing you can do is put more food into an already full stomach, unless you goal is to do the stop, drop, and roll drill. Only when you are hungry again should you resume your normal eating plan following a big holiday meal.

Get Fit!

Jeff

P.S. Check back later this week for 6 More Weight-Preventing Tips to help with the Holiday season!