Whether you want to lose weight, gain muscle or become more athletic nutrition is the cornerstone to creating a healthy a dynamic life.
I have been getting a lot of questions concerning nutrition so I thought I would write a quick blog here to explain some of the top essential nutrition tips that I have used with my clients to help them shed weight, gain lean muscle mass and feel amazing! Ready? Well get ready to ...Dial in The Diet!
Step #1 - Eat more protein then carbohydrates! This can never be over-stated. Protein is a thermogenic food meaning it actually increases our metabolic systems. Unlike carbohydrates which actually cause massive insulin spikes and can cause blood sugar swings. Protein is a great macronutrient to take in because it keeps you full longer and re-builds every single cell in our body!
Recommended Intake - Females 1 gram per lb of lean muscle tissue - Generally 90-100 grams per day
- Males 1 gram per lb of lean muscle tissue - Generally 120-150 grams per day
Step #2 - Time Your Nutrition - The best rule of thumb is to eat every three hours! You must keep your blood sugar levels at a even keel and by eating every three hours you do just that! In addition you must make sure that every meal comprises each of the three basic nutrients. (Proteins, Carbohydrates and Fats)
Step #3 - Make supper the smallest meal! - Your metabolism naturally slows down during evening hours so the last thing you want to do is eat potatoes, pasta, rice or any heavy carbohydrates at this hour. Take your plate and cut it in half. On half place lots of greens like vegetables, etc. The other side should contain a protein source such as chicken, fish, lean cuts of meat.
Step #4 - Eat Before Bed! - I think the "Do Not Eat After 8 Or it Goes to Your Weight" is garbage! Have a small snack 30 minutes before bed. This way your body will have the nutrients it needs for repair and growth. Otherwise you will starve your body throughout the night!
Step #5 - Drink Water! - This is so overlooked! Water is not sexy but it works! Drink 2-3 liters of water a day to flush free fatty acids out of the system and to speed up the metabolism!
Follow these five rules and you will surly be able to "Dial in Your Diet" and look and feel amazing!
To get a personalized nutrition and meal plan, go to www.stepupcanada.com and sign up for our online fitness consultations done through SKYPE!
Till next time...
Trevor Folgering
Founder
Step Up Canada
289-208-4903
Tuesday, March 23, 2010
Monday, March 22, 2010
Are You "Stepping Up?"
Hi there!
I really want to help you get to your fitness goals!
My company is named "Step Up Canada" because I want you to "STEP UP" To your fitness potential!
So many people know that they should be healthy and get fit, but they do nothing about it! They have many limiting beliefs that stop them from achieving fitness success! Maybe you know someone like this personally?
I want to be honest with you! You can achieve miracles with your body! You can in three months create the body that you have always wanted!
THREE MONTHS! - Thats nothing!
But what do you have to give up in order to get that body or live that healthy lifestyle? For everything that you gain you must give up something. To be healthy you will be giving up a lot of things that you have connections too, but in the end you will be stronger mentally, physically and spiritually!
I am not going to lie to you, getting healthy is tough. Its can be grueling at sometimes, but it builds your character and you get to know exactly who you are at the end of this great process!
A lot of people talk about fitness, they talk about getting healthy, that talk about losing weight, but in the end what are they doing about it?
Stop talking and start doing! This is your time! This is your moment to shine! Trust the process and GO!
We are hear to help you! Book a fitness consultation with our trainers!
Trevor Folgering
Founder
Step Up Canada
289-208-4903
I really want to help you get to your fitness goals!
My company is named "Step Up Canada" because I want you to "STEP UP" To your fitness potential!
So many people know that they should be healthy and get fit, but they do nothing about it! They have many limiting beliefs that stop them from achieving fitness success! Maybe you know someone like this personally?
I want to be honest with you! You can achieve miracles with your body! You can in three months create the body that you have always wanted!
THREE MONTHS! - Thats nothing!
But what do you have to give up in order to get that body or live that healthy lifestyle? For everything that you gain you must give up something. To be healthy you will be giving up a lot of things that you have connections too, but in the end you will be stronger mentally, physically and spiritually!
I am not going to lie to you, getting healthy is tough. Its can be grueling at sometimes, but it builds your character and you get to know exactly who you are at the end of this great process!
A lot of people talk about fitness, they talk about getting healthy, that talk about losing weight, but in the end what are they doing about it?
Stop talking and start doing! This is your time! This is your moment to shine! Trust the process and GO!
We are hear to help you! Book a fitness consultation with our trainers!
Trevor Folgering
Founder
Step Up Canada
289-208-4903
Sunday, March 21, 2010
Lose Weight By Feeling Grateful for your Health NOW!
Hi There!
It is important to remember that our minds are always directing us to where we want to go.
Our thoughts create our actions and direct our behaviors. Therefore it is important to realize that what you think you will become!
Having an attitude of gratitude about your current health will go along way to getting you healthy and fit in the future! First you "Sow" Your thoughts...and then you "Reap" the benefits!
Start by feeling grateful for your current state of health today whatever that might be! Especially when you get up in the morning be thankful for your body! We take our bodies for granted most of the time. I am so amazed at this vessel called our human body. We have been blessed to have such a wonderful body!
You may even write down why you are grateful for your health
For example:
1) I am grateful for my heart that beats everyday! It never takes a break and even thou I am not aware of it it still beats
2) I am grateful for my eyes to see such wonderful things!
3) I am grateful for my muscles that allow me to walk around and move!
I would write down 10 of these everyday!
Your thoughts and feelings will lead you to becoming more healthy!
Try this for thirty days and see how your body changes!
We are here to help you on your fitness journey!
Start with a FREE WEEKS TRIAL! Valued at 149.99!
Go to our website now to signup!
Your Fitness Mentor,
Trevor Folgering
Founder
Step Up Canada!
www.stepupcanada.com
289-208-4903
It is important to remember that our minds are always directing us to where we want to go.
Our thoughts create our actions and direct our behaviors. Therefore it is important to realize that what you think you will become!
Having an attitude of gratitude about your current health will go along way to getting you healthy and fit in the future! First you "Sow" Your thoughts...and then you "Reap" the benefits!
Start by feeling grateful for your current state of health today whatever that might be! Especially when you get up in the morning be thankful for your body! We take our bodies for granted most of the time. I am so amazed at this vessel called our human body. We have been blessed to have such a wonderful body!
You may even write down why you are grateful for your health
For example:
1) I am grateful for my heart that beats everyday! It never takes a break and even thou I am not aware of it it still beats
2) I am grateful for my eyes to see such wonderful things!
3) I am grateful for my muscles that allow me to walk around and move!
I would write down 10 of these everyday!
Your thoughts and feelings will lead you to becoming more healthy!
Try this for thirty days and see how your body changes!
We are here to help you on your fitness journey!
Start with a FREE WEEKS TRIAL! Valued at 149.99!
Go to our website now to signup!
Your Fitness Mentor,
Trevor Folgering
Founder
Step Up Canada!
www.stepupcanada.com
289-208-4903
Saturday, March 20, 2010
We Eat Way Too Many Carbohydrates!
As a society today we eat way too many carbohydrates! We are going carbohydrates crazy. Yes I know its tough to limit the amount of bread, pasta and processed foods, but these foods are making us FAT!
As a general rule of thumb we should be eating more greens in our diet then processed foods. More greens means more salads, spinach, kale, broccoli, green peppers and other assorted vegetables.
You can eat grains like oatmeal, brown rice, yams, potatoes, breads and even pastas however you must focus on eating these earlier in the day as opposed to later at night.
You should focus on eating all your grains before 2 pm and then after 2pm switching to greens. Of course it does not hurt to have greens before 2 pm as well. The trick here is to add high quality protein to your salads and other vegetables in order for you to stay full and increase the metabolism.
Th chemical reactions in your body - i.e the metabolism, will naturally slow down if you just eat a salad with no protein source added. This is because protein's chemical structure is more complex then a carbohydrates molecular structure and therefore the body has to work harder to break protein down into its most simplest form. In addition protein keeps you full longer then salads and other carbs.
You body can survive at least a few days without any carbohydrates! How do I know? Well first our body has a "storage tank" if you will for any extra carbohydrates that it does not need. Your body will pull carbohydrates from this storage tank if needed.
Therefore you can reduce the amount of carbohydrates you eat over a course of three days and you should be fine!
The problem is when our carbohydrate storage tank if full and we keep shoveling carbohydrates into our stomachs! This is like putting more gas in your car when you already have a full tank!!! The gas is just going to spill over!
The same holds true for carbohydrates, which will get stored as body fat if your carb stores are full!
This is why we have an over-fat society today! We overeat on the carbohydrates and under exercise! This is a recipe for disaster!
The solution? Cut down on your carbohydrate consumption and increase your exercise activity!!!
As always we our here to support you on your fitness journey! If you need help contact us for a free consultation!
Trevor Folgering
Founder
Step Up Canada!
289-208-4903
As a general rule of thumb we should be eating more greens in our diet then processed foods. More greens means more salads, spinach, kale, broccoli, green peppers and other assorted vegetables.
You can eat grains like oatmeal, brown rice, yams, potatoes, breads and even pastas however you must focus on eating these earlier in the day as opposed to later at night.
You should focus on eating all your grains before 2 pm and then after 2pm switching to greens. Of course it does not hurt to have greens before 2 pm as well. The trick here is to add high quality protein to your salads and other vegetables in order for you to stay full and increase the metabolism.
Th chemical reactions in your body - i.e the metabolism, will naturally slow down if you just eat a salad with no protein source added. This is because protein's chemical structure is more complex then a carbohydrates molecular structure and therefore the body has to work harder to break protein down into its most simplest form. In addition protein keeps you full longer then salads and other carbs.
You body can survive at least a few days without any carbohydrates! How do I know? Well first our body has a "storage tank" if you will for any extra carbohydrates that it does not need. Your body will pull carbohydrates from this storage tank if needed.
Therefore you can reduce the amount of carbohydrates you eat over a course of three days and you should be fine!
The problem is when our carbohydrate storage tank if full and we keep shoveling carbohydrates into our stomachs! This is like putting more gas in your car when you already have a full tank!!! The gas is just going to spill over!
The same holds true for carbohydrates, which will get stored as body fat if your carb stores are full!
This is why we have an over-fat society today! We overeat on the carbohydrates and under exercise! This is a recipe for disaster!
The solution? Cut down on your carbohydrate consumption and increase your exercise activity!!!
As always we our here to support you on your fitness journey! If you need help contact us for a free consultation!
Trevor Folgering
Founder
Step Up Canada!
289-208-4903
Friday, March 19, 2010
Chunking Is the best way to get fit!
Here is another reason why most people cannot get fit:
1) They rationalize that they do not have time to go to the gym!
We all have time to workout. I am only asking for 45 minutes! Most people think thet cannot spare just 45 minutes.
The problem is that they are not chunking correctly. What is chunking? Chunking is the science of breaking down large tasks into smaller steps.
For example are brain can only hold on to three steps at a time. Thats why phone numbers have three parts xxx-xxx-xxxx
If you go beyond three steps the brain becomes overwhelmed.
Here is ho most people chunk going to the gym:
I have to get in my car, drive there then find a parking space, go for a tour of the facility, pay for a membership, get a towel, go to the change room, get changed, go to a machine, do the exercise, then I have to wipe the machine down, then I have to do that for 30 minutes, now I go to get changed, shower, put on my wrinkled clothes that have been in the locker, then I have to go back to the parking lot and drive home.
Do you notice how many steps there was? Do you find this overwhelming? If so your not alone.
If you just said ok at 12pm I am going to our athletic club, going to do a quick workout and then go home. Ho does that sound?
Working out is so much easier if you just take smaller chunks. You will feel less overwhelmed and get fit a lot faster!
For more information about our services go to our website!
Helping You Step Up to Your Fitness Potential!
Trevor
Founder
www.stepupcanada.com
289-208-4903
1) They rationalize that they do not have time to go to the gym!
We all have time to workout. I am only asking for 45 minutes! Most people think thet cannot spare just 45 minutes.
The problem is that they are not chunking correctly. What is chunking? Chunking is the science of breaking down large tasks into smaller steps.
For example are brain can only hold on to three steps at a time. Thats why phone numbers have three parts xxx-xxx-xxxx
If you go beyond three steps the brain becomes overwhelmed.
Here is ho most people chunk going to the gym:
I have to get in my car, drive there then find a parking space, go for a tour of the facility, pay for a membership, get a towel, go to the change room, get changed, go to a machine, do the exercise, then I have to wipe the machine down, then I have to do that for 30 minutes, now I go to get changed, shower, put on my wrinkled clothes that have been in the locker, then I have to go back to the parking lot and drive home.
Do you notice how many steps there was? Do you find this overwhelming? If so your not alone.
If you just said ok at 12pm I am going to our athletic club, going to do a quick workout and then go home. Ho does that sound?
Working out is so much easier if you just take smaller chunks. You will feel less overwhelmed and get fit a lot faster!
For more information about our services go to our website!
Helping You Step Up to Your Fitness Potential!
Trevor
Founder
www.stepupcanada.com
289-208-4903
Thursday, March 18, 2010
Not Following the Crowd...
Its easy to get swept away in workoutmania. Buying every fitness magazine and health book that you find and trying out different routines or nutritional programs.
We all have vast quantities of information at hand, yet most people just jump from idea to idea without giving much thought to the source or if what they are trying makes any sense for their body!
I have a few simple rules to achieve fitness success.
1) Do Not Follow The Crowd: Listen most people buy books and magazines that are either hyped up or do not give advice based on the users body type and genetic disposition. For the most part magazines like Oxygen, Muscle and Fitness and other such publications can give good information, but you must learn to not follow everything you read. Take advice from magazines with a grain of salt. The same holds true for fitness books. If the concepts that the book talks about is good, then devise a 6 week plan to follow the advice. Stick with this advice and see if within 6 weeks your body and fitness levels change. Rule of thumb - If you follow the crowd you will be slaughtered.
2) Keep It Simple Stupid! - Training, working out and nutrition in its basic form is very easy and straightforward. If you are a beginner you must build the basics before delving into more complicated processes. Much the same as building a house. I would not assemble the roof first and then build the foundation. Start with 5 basic exercises that will work the entire body. Master those and then add to your exercise selection. Same with diet. Do not change things up every week, or add something into the diet just because you heard it was good. Stick with a basic nutrition program for at least three months. If you do not see any changes in the first two months then you need to adjust either nutrition or training
3) Seek professional help - Listen no one is an island. I have had many fitness mentors through my career helping me and showing me better ways of doing something. You cannot figure it out alone. Even if you could it is still great to have a professional help you out. You will get fit twice as fast with less aggravation
The easiest thing to do is listen to everyone else and not listen to yourself. Its best to start to know your body and know how it responds to exercise and diet. If you do not hone your intuitive skills and listen you will get lost in the vast world of workoutmania and never see any appreciable results!
As always we are here to help you along the way!
For a FREE Fitness Consult go to www.stairclimbcanada or www.stepupcanada.com
Till next time...
Trevor Folgering
Founder
Canada StairClimbin Association
Step Up Canada!
We all have vast quantities of information at hand, yet most people just jump from idea to idea without giving much thought to the source or if what they are trying makes any sense for their body!
I have a few simple rules to achieve fitness success.
1) Do Not Follow The Crowd: Listen most people buy books and magazines that are either hyped up or do not give advice based on the users body type and genetic disposition. For the most part magazines like Oxygen, Muscle and Fitness and other such publications can give good information, but you must learn to not follow everything you read. Take advice from magazines with a grain of salt. The same holds true for fitness books. If the concepts that the book talks about is good, then devise a 6 week plan to follow the advice. Stick with this advice and see if within 6 weeks your body and fitness levels change. Rule of thumb - If you follow the crowd you will be slaughtered.
2) Keep It Simple Stupid! - Training, working out and nutrition in its basic form is very easy and straightforward. If you are a beginner you must build the basics before delving into more complicated processes. Much the same as building a house. I would not assemble the roof first and then build the foundation. Start with 5 basic exercises that will work the entire body. Master those and then add to your exercise selection. Same with diet. Do not change things up every week, or add something into the diet just because you heard it was good. Stick with a basic nutrition program for at least three months. If you do not see any changes in the first two months then you need to adjust either nutrition or training
3) Seek professional help - Listen no one is an island. I have had many fitness mentors through my career helping me and showing me better ways of doing something. You cannot figure it out alone. Even if you could it is still great to have a professional help you out. You will get fit twice as fast with less aggravation
The easiest thing to do is listen to everyone else and not listen to yourself. Its best to start to know your body and know how it responds to exercise and diet. If you do not hone your intuitive skills and listen you will get lost in the vast world of workoutmania and never see any appreciable results!
As always we are here to help you along the way!
For a FREE Fitness Consult go to www.stairclimbcanada or www.stepupcanada.com
Till next time...
Trevor Folgering
Founder
Canada StairClimbin Association
Step Up Canada!
Wednesday, March 17, 2010
Feel Fit Now In Your Mind!
Fitness is really a state of mind! Getting fit at first has nothing to do with the physical body!
Our bodies can do amazing things physically and even if you have never worked out before you can become super fit but it all starts off in your mind!
Your mind is the essential tool for fitness, if you have doubts, fears or think that you cannot get yourself to the gym or finish a workout program...then guess what? YOU CANT!
Whether you think you can or you think you can't...YOUR RIGHT! - Henry Ford
You can begin to feel healthy NOW! You can begin to love your body and feel joy and gratitude for the health you have now!
Take a look at your body! Its an amazing organism that we take for granted. Every day our heart beats, we don't ask it to work....it just does! Or how about your muscles that move you from place to place and help you complete tasks that seem simple.
Makes you feel good just thinking that we live inside this incredible vessel called a human body.
If you can get yourself feel grateful for the body you have, if you can in your mind mentally be strong and know that you can do anything physically..then everything will change!
You will become healthy because you have re-programed your mind to accept that your body is healthy!
Do you remember the story of the women who picked up the back end of a car to free her daughter from being crushed? - Do you think she was training with weights every single day and making her body stronger for that? No! It was her state of mind that made her lift that car off of her daughter. Strength had nothing to do with it.
You see - It is all a mindset! Get your mind in the right place a you can accomplish anything you want physically!
As always the trainers here at Step Up Canada are here to support you on your fitness journey!
Visit us at www.stepupcanada.com
Trevor Folgering
Founder
Step Up Canada
289-208-4903
Our bodies can do amazing things physically and even if you have never worked out before you can become super fit but it all starts off in your mind!
Your mind is the essential tool for fitness, if you have doubts, fears or think that you cannot get yourself to the gym or finish a workout program...then guess what? YOU CANT!
Whether you think you can or you think you can't...YOUR RIGHT! - Henry Ford
You can begin to feel healthy NOW! You can begin to love your body and feel joy and gratitude for the health you have now!
Take a look at your body! Its an amazing organism that we take for granted. Every day our heart beats, we don't ask it to work....it just does! Or how about your muscles that move you from place to place and help you complete tasks that seem simple.
Makes you feel good just thinking that we live inside this incredible vessel called a human body.
If you can get yourself feel grateful for the body you have, if you can in your mind mentally be strong and know that you can do anything physically..then everything will change!
You will become healthy because you have re-programed your mind to accept that your body is healthy!
Do you remember the story of the women who picked up the back end of a car to free her daughter from being crushed? - Do you think she was training with weights every single day and making her body stronger for that? No! It was her state of mind that made her lift that car off of her daughter. Strength had nothing to do with it.
You see - It is all a mindset! Get your mind in the right place a you can accomplish anything you want physically!
As always the trainers here at Step Up Canada are here to support you on your fitness journey!
Visit us at www.stepupcanada.com
Trevor Folgering
Founder
Step Up Canada
289-208-4903
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