fresnofit

4 Tips When Eating Out

Weekends are my struggle…And I’m willing to bet that they’re yours too.

Why do you think it’s so dang hard to stay on track during the weekends?… Have you thought about that?

Don’t worry…most people usually don’t sit down and think about things like that. But I do 😆

All you know is that you do good all week but when the weekend hits you can’t say no to fries when you go out to eat, and veggies don’t seem to exist anywhere!

A main reason for doing this is that you probably don’t take the time to plan ahead for your events and parties. I may be wrong, but seeing as how this is a main struggle for most on my members, I’d say it’s the same for you.

I want you to start being more proactive in planning for the weekend, instead of leaving everything up to chance.

If you have dinner parties, BBQ’s, all day soccer games or any other event that you think will make it hard for you to stick to your clean and lean eating during the weekends, I want you to experiment with the following tips to see if any will help you.

Now, I’m not going to tell you to just “do better” or something impractical like “never go out again”. But I am going to challenge you to try something different.

After all…if you continue to do the same things you’ve always done, guess what happens?…That’s right…the SAME things.

The following tips are practical tips that help you find balance between eating clean and eating, well, not so clean.

Here they are:

Eat Before You Leave The House

Two reasons why you fall off track when you go out to eat at a restaurant or a party are that you show up hungry or you feel you have no control over what’s being offered.

Think about it…what do you usually do when you show up to a restaurant and your starving? …That’s right, that bread and butter looks like it was served on a golden platter just for you!

What about when you show up to a party and there is no healthy option available? You feel like you have no choice but to eat what’s there.

On the other hand, at home you have FULL CONTROL over what you eat.

If you took 10 minutes to eat a big healthy salad then your chances of craving the bread or chips decrease and you’re more likely to make a healthier choice from the menu. Likewise, at a party that you feel out of control, chances of overeating also decrease. You are still able to have some goodies that you crave but you minimize the “damage” because you arrive already having ate something healthy.

Now, if you want to be the person that shows up to the party with the salad, then that’s even better 😆

Eat Your Veggies First

Your mom and grandma have been telling you this since you were a kid. And chances are you probably tell your kids the same thing.

But I can’t tell you enough, how often this helps me from overeating at a restaurant.

You can do this a couple ways…

If you order a not so good side, ok. Just make sure you also order an EXTRA side of veggies. Not the pre-dinner salad. You want the veggies to come with your dinner. Eat your veggies before you decide to touch anything else on the plate.

Another way of doing this is as soon as you sit down at the table, you should already know you either want a side of steamed veggies or a garden salad (dressing on the side). So just order it before you even order your main dish. Think of this as your appetizer. Yes, a side of steamed veggies as a appetizer. But then feel free to enjoy any side of your choice with dinner. This is BALANCE.

Personally, this gives me the feeling or “earning” my fries or desert. If you eat your veggies first then chances of you overeating the not so good stuff is less likely.

Pick And Choose Your Carbs

Opt for a side salad or an extra vegetable side because you know you want desert.

Have a beer or two, but skip desert.

The point is…don’t eat fries, drink beer and have desert.

It’s not all or nothing.

This takes more discipline and control but it’s also the most empowering.

This gives you the feeling of complete control over what you eat. And that’s a great feeling.

Again, the point of this is not to say you can’t have anything. YOU CHOOSE to eat clean so you can indulge in something later.

Train Earlier In The Day

If you have dinner, party or any other event planned then do your absolute best to get in a workout earlier in the day.

Yes, even if it’s your day off.

By now, you probably already know that a good workout gets all your “good feeling” hormones running through your body.

Think of how you feel after a hard workout.

Yes, you may be tired…but you also probably feel pretty damn good about yourself, right?

Keep those good feelings of accomplishment going by making better decisions when you do go out later in the day.

After all, you wouldn’t want to “ruin” your hard work, would you?

Now, just a quick heads up…

You DON’T want to justify eating and drinking whatever you want because you “earned it” with your workout. That’s the OPPOSITE of what we want here.

Conclusion

So there you have it…

4 practical tips you can use next time you go out for a dinner or a party.

Remember…these are tools to use. Find what works for you.

But at the end…none of these really matter if you don’t try them.

Set yourself up for success by doing a little planning and taking control of every situation you find yourself in.

Hope this helps.

Make it a better than good day.

#fresnofitlifestyle


Try these home workouts…

It’s not always easy or convenient to get to the gym when you want to.

You’re busy…I get it.

Wouldn’t it be awesome if you could just spend 10-15 minutes working out at home?…

Wouldn’t it be even better if you didn’t even need equipment and you could just use your own bodyweight?…

If you answered yes to both of those questions then you really don’t have any excuses not to try the workouts below. They’re designed specifically to be fast and effective for people JUST LIKE YOU that may be strapped for time some days.

Check them out, save them, and use them when you can’t get to the gym or spend longer than 15 minutes working out.

ENJOY!!

 

Workout #1

Circuit A

Burpees – 45 seconds / 15 seconds rest
Close Grip Pushup – 45/15
90% Narrow Squats – 45/15
X-Body Mt. Climber – 45

Rest 45 seconds. Move on to Circuit B.

Circuit B

Walkouts into Pushups – 45/15
Squats (2 reps) into High Knees (4 reps per leg) – 45/15
Walkout into Pushups – 45/15
Burpee + Mt Climbers – 45/15

Rest 45 seconds and repeat everything one more time.

Workout #2

Superset A

Narrow Stance Squat – 20 seconds
Hold at the bottom – 10 seconds

Repeat 3 times for a total of 4 rounds. Then move on to Superset B.

Superset B

Pushup – 20 seconds
Mt. Climber – 10 seconds

Repeat 3 times for a total of 4 rounds.

Repeat the entire workout one more time for a total of 8 rounds per superset.

 

Workout #3

Complete each exercise for the prescribed number of rounds. The only rest is 10 seconds between rounds and exercises.

Jumping Jacks – 20 seconds exercise /10 seconds rest, 4 Rounds
Close Grip Pushups – 20/10, 4 Rounds
Punisher Squats – 20/10, 8 Rounds
Mt. Climbers – 20/10, 4 Rounds
Prisoner Lunges – 20/10, 4 Rounds

 

 


3 "Not So Obvious" Obstacles

3 “Not So Obvious” Obstacles

I know you have A TON of things going on in your life that make it difficult for you to exercise.

I know you really want to. You may not like to exercise but you’ve heard of all the benefits of exercise and know you should probably do some form of it.

You want to feel better…

You want more energy….

And let’s be honest…you want to feel confident in your own skin.

But there always seems to be something that keeps you from actually hitting the gym for longer than a couple days a month when the stars align perfectly and you can actually make it. Everyone has those obstacles. Whether it be…

Not enough time…

Lack of knowledge…

Can’t afford a gym…

Can’t afford a personal trainer…

I’ve heard them all. And whatever obstacle keeps you from exercising, chances are you’re not the first to face it. 

So while I’ve heard, and have even had to face, many of the same obstacle you have. There are 3 that are not talked about often.

Actually, I’ve found that many people may even be embarrassed to admit to these, so it’s easier to say “I don’t have time.”

But I want to shine some light on these specific obstacles in case you feel you’re facing them. I want you to know you’re not alone in facing any of these 3 obstacles and these are very common among a lot of people.

So, since not many people will admit to these…we’ll call them the Top 3 “Not So Obvious” Obstacles. Check them out, and if you feel any of these apply to you, reach out to me and we can talk about what you can do to overcome them.

3) COMPARING YOURSELF TO OTHERS

In the world of social media, this is SO EASY to do.

Seeing someone whose looks you “admire” and comparing yourself to that person is not only a sure way to feel discouragement but also creates intimidation for the process.

“I could never look that way…”

“I can’t eat and train the way she does…”

There is nothing wrong with admiring someone for inspiration to live a healthier lifestyle. But it’s important to value who you are and where you are in your life and understand that your journey to a healthy lifestyle will be much different than theirs.

I want you to live your lifestyle, not theirs.

Your success is not determined by how similar you look to someone else. Your success is determined by how much better you are living your life compared to when you started your journey.

2) REFUSE TO TAKE RESPONSIBILITY

“I have a bad thyroid, so why try?…”

“My husband/wife likes to eat out and I can’t say no…”

“I started to gain weight when my son was born…”

I get it…there’s certain things in your life that make it hard for you to make progress. But ultimately, how physically active you are and what you eat are a result of your decisions.

I’m not trying to be a jerk and call you out here. Quite the opposite. I want to EMPOWER you to take full control over the actions that will directly influence your lifestyle.

When you fail to take responsibility for your decisions and blame someone or something else, it’s like throwing your hands up in the air and saying “there’s nothing I can do about it”. Whereas if you take full responsibility for the things you eat, drink, and the lack of exercise in your life, then you have FULL control to change it.

It’s up to you and no one else to make the decisions for your own health and fitness.

Which leads me to my top “Not So Obvious” obstacle…

1) FEELING GUILT

The #1 Obstacle that keep people from exercising…feeling GUILT.

Guilt of not spending time with your kids…

Guilt of doing the opposite of your spouse…

After all, if you have extra time available, shouldn’t you spend it with your loved ones? Isn’t it selfish for you to spend your extra time on yourself?…

Let’s face it…you’re a Giver. You give, give, give to everyone else…except yourself. In fact, you’ve done it for so long, it just doesn’t feel right to do anything other than give your time and attention to your loved one. 

But think about how much better you would feel if you exercised and ate clean.

Think about how much energy you would have. How much more confidence you would have.

Think about how all that positive energy would translate to living a better lifestyle for you and you family.

In order for you to continue to be unselfish and take care of your loved ones, you have to be a little selfish by taking care of yourself.

So if you find yourself struggling with guilt, let me just say that you’re worth it. In fact, you DESERVE it. You’ve spend so much time and attention on everyone else, it’s time for you to do the same for yourself.

I hope that if you struggle with any of these obstacles, by reading this, you have a better idea of what you can do to break through and finally start living the healthy, active lifestyle you’ve always wanted.

And if there is anything I can do to help, please feel free to reach out.

Coach Nestor

P.S. Check out our upcoming 6 week challenge and see if this is a great way for you to finally spend some time on yourself.


5 Tips To Get Back On Track

5 Tips To Get Back On Track

Summer vacations are coming to an end ==>> BOOO!

​You’re kids are just about ready to go back to school, you’re taking your last weekend trips to the beach, and your probably starting to think about how you should’ve exercised a little bit more and ate a little bit less.

It’s ok…don’t feel bad.

But now that summer is coming to it’s last month, I do hope you’re at least starting to think about what you can do to start getting back into your exercise and healthy eating routine.

Let me help you with that.

Today I have 5 tips for you to get back on track with your workouts and clean eating routines so that you can end the Summer getting in shape instead of getting out of it.

1) Just start moving…NOW!

 Stop the “I’ll wait until the kids are back in school” excuse because when that happens, you’ll just find something else to hold you back. You don’t even have to start full blast at the gym. You can start by getting out on some jogs, walks, bike rides, or just doing some quick bodyweight workouts at home. The point is that you start getting back in the habit of moving beyond the neccesary movement you need to get through your day.

2) Set a GOAL for the rest of the year

Have something to work towards that will encourage you and motivate you stay active. You don’t need to train for a triathlon like me. Maybe you commit to doing 2-3 “fun runs” from now until the end of the year. Maybe your goal is 20 workout days a month for the remainder of the months. Your goal doesn’t just have to be a weight loss goal. You can get as creative as you want, as long as the end result is you exercising and eating better.

3) Commit to minimum 3 HOURS per week

This is a good amount of time per week that you should be exercising. The more variety, the better. Bootcamp, jogging, swimming, biking, hiking…there are a TON of options for you to fulfill your 3 hours of exercise with. Choose a couple and get moving!

4) Start by drinking MORE WATER and eating MORE VEGGIES

You don’t have jump all in on clean eating just yet. But you do need to start making some changes towards it. Water and veggies are “simple” changes you can start making to start feeling better and start making progress towards a healthier you. I suggest you increase your water intake by about 10 ounces every 3-4 days until you reach half your weight in ounces. If you do it any quicker than that, just make sure you’re close to a restroom :). As far as veggies are concerned…Add 1-3 servings of veggies per day until you reach 5-7 per day.

5) NO EXCUSES!

I hope that by now you’re just about all out of excuses of why you can’t start making healthy habit changes. If it’s important to you, you can make time to start taking care of yourself. You can start making even the smallest of changes. Just remember, that no matter what, if you don’t give up on your excuses you will never move forward.

BONUS Step #6) Register for our upcoming No Excuses 6 Week Challenge

This a great way to get back into a great fitness routine. Check out more details about our Challenge here and register before the price goes up!

If you have any questions or need more help with any of these options, please feel free to reach out to me.

Coach Nestor


Forget About Exercising 3 Days a Week....

Forget About Exercising 3 Days a Week….

You’ve probably been told before that you need to workout 3-4 days a week for AT LEAST 30 minutes to get the best results possible.

Let me tell you why I disagree with that.

But first let me be clear about something…

3-4 days a week of exercise is a SOLID amount of exercise that anyone can benefit greatly from.

But in working with hundreds of people trying to make exercise a part of their lifestyle, this recommendation has had some flaws to it.

THE FLAW

In my experience, I’ve noticed that when exercise is prescribed in terms of exercise DAYS, it tends to inadvertently promote the All or Nothing Mentality.

What’s the All or Nothing Mentality? I’m sure you’ve had some experience with it, but let me explain…

If you’re told that you MUST workout at least 3 times a week, at first it may sound realistic and doable…

Until you come across a super busy week, like many in our Fresno Fit Tribe, where you have endless errands to run around town, kids to chauffeur to every possible sporting event, work meetings, and you can’t forget date night with your spouse (if you want to stay married)…

Then, all of a sudden, 3 days isn’t so doable.

This is where the All or Nothing Mentality kicks in. It may go a little something like this:

“Well if I can’t exercise 3 days this week, what’s the point of doing it ONLY 2 days? Oh I’ll just start back up next week when I know for sure I can get in 3 days”.

And as you’ve probably experienced…next week turns into two weeks…two weeks turns into a month…and then it’s “I gotta get back on track!”

THAT’S the All or Nothing Mentality and I see this ALL. THE. TIME….

If you’re chuckling to yourself right about now because you know this is true, then you’ll also agree that “getting back on track” after a couple weeks off, isn’t so easy.

This is the primary reason I’ve gotten away from recommending exercise days

WHAT I RECOMMEND

I recommend you shoot for 2.5-3 hours of exercise per week, half of which should be high intensity, like we do here in Fresno Fit. The other half would be adding some variety from walking, jogging, biking, swimming, or playing a sport.

Now, 2.5-3 hours is what I recommend but you set the time based on what’s realistic for you.

You only have 2 hours to workout this week? Great!…then 2 hours it is!

You have 15 minutes today, one hour available tomorrow, and 30 minutes the day after?…Great!…that’s an hour and forty-five minutes of exercise time…

I shouldn’t have to tell you that an hour and forty five minutes is better for you than ZERO minutes.

Forget about the science. Forget about what’s the BEST amount of time.

IT’S COMMON SENSE…

You want to feel better, have more energy, get stronger and improve your endurance?…Then you just have to get moving consistently.

If you can be consistent with the available time you have each week then you can begin to build a foundation that you can build on moving forward.

That’s how you form the habit of exercise.

WHY THIS WORKS BETTER

I’ve found that working with YOUR schedule and combining gym workouts with other activities is a better approach for several reasons.

1) It’s based on your realistic schedule.

If YOU say that realistically you have 2 hours a week to exercise…then that’s what I hold you accountable to.

Hey it’s what YOU said…not me.

2) You don’t devalue exercise.

If you only have 10 or 15 minutes to do a quick HIIT workout at home…then do it. That 15 minutes will go towards your total exercise time.

You have an hour the next day…then take the full hour and exercise.

Do a bootcamp session with us here and then go out for a jog…Why not?

3) The variety helps with recovery and keeps you from getting bored.

The low intensity cardio sessions you do will help you recover from the HIIT workouts.

I’ve also found that adding variety of exercise will keep you from getting bored and give you a more well rounded improved fitness level.

4) The more activity you do outside of just going to the gym, the higher chances of you sticking with exercise.

When you rely on the gym as your only form of exercise it’s easy to skip exercising when something gets in the way of you making into the gym.

On the other hand, if you build the habit of adding other forms of exercise into your days, then you don’t have an excuse not to do something even on the days you can’t get into the gym.

LETS SUM THIS UP

If you’ve been struggling to keep up with a 3-4 day workout routine because that’s what you were told was the BEST amount of time to exercise…you can stop doing that now.

Set your total exercise time based on your realistic schedule. I recommend you shoot for 2.5-3 hours at the start and work your way up to 5 hours…but if you only have 2 hours, then that’s where you start.

Add a variety of exercise. HIIT, walking, jogging, biking, swimming. The point is stay as active as possible.

Remember, we are working towards a healthy ACTIVE lifestyle, not just a gym going lifestyle. The more physical activity you do in your life, the higher chances of you sticking to it without relying on just the gym.

Now get up off your chair, put your phone down, and get out and do something!

CHECK OUT THIS VIDEO I SHOT FOR MY TRIBE EXPLAINING THIS IDEA

Live your lifestyle….

Coach Nestor