Nutrition Tip #8 Fiber Facts
Tip #8 Fiber Facts by Dr. John Berardi Shoot for about 40-50g of mixed fiber per day, but no more. The absolute lower limit is 20g per day. Your main fiber sources should be (in order of importance): vegetables, beans, nuts, fruit, and grains (like oatmeal). If you eat 1 oz of mixed nuts, 1 apple, 2 cups of kidney beans, and 2 cups of mixed vegetables each day, you’ll be getting 41g of fiber. Also, a small amount of supplemental fiber is okay. You can get soluble fiber from psyllium, guar gum, and apple pectin, and insoluble fiber from flax seeds. SEE ALSO: This tip is sponsored by...
read moreI’m Sooo Sore!!
“I’m sooo sore!” This is a common comment I get when I ask a new client/camper how they are feeling a day or two after their first workout, or even a veteran client/camper a day or two after a new workout routine. This soreness is called “delayed onset muscle soreness” or DOMS. Science can not tell you what causes DOMS. Though science has now decided that it is NOT caused by lactic acid, which was a common belief. It seems DOMS takes about 24-48 hours to really set in. This soreness is commonly referred to as “stiffness” a day or two after...
read moreNew Year…New You
Before the holidays rolled around I asked my campers/clients to commit to tracking their exercise and nutrition to stay faithful during this difficult time of year. Points were awarded for working out, eating vegetables, lean protein and healthy fat. Because they were tracking how often they exercised and followed their nutrition plan most clients did pretty well, while others cheated like Tiger Woods. Still others like Tammy Massey, Lynnette Wolf and Robbie Rainaldi killed it. Out of 115 points possible they scored 111.5, 101 and 96 respectively. They were the only ones to bring in...
read moreHealthy Holiday Nutrition Tip #1
Hey, I know you know this. You know you know this. Fail to plan, plan to fail. You can’t just HOPE you’re going to behave yourself at holiday parties. You can’t just do the same old things you’ve been doing. You can’t just miss breakfast have a light lunch and then go to a party filled with temptation and not go a little insane on the cheese platter You have to plan your meals. You have to plan your workouts. You have to set your goals in stone. You don’t want to be the person that comes out of the holidays 5 to 10 pounds heavier, do you? If you...
read morePush Yourself Results and Eat Fat to Lose Fat
We just wrapped up another EXL Fitness Boot Camp phase called “Push Yourself”. The contest this phase was a push-up contest. We maxed out on pushups at the beginning of the phase and then retest after a 1 week break 6 weeks later. Campers were given a home program to supplement the pushup work already included in boot camp. The results were amazing! Every camper improved, including campers that did not do the home program. Prizes were awarded for the most overall pushups and the most improved. The biggest difference, however, was in technique. The pushups at the...
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