Just finished a session with the 9.00am ladies group. started off with a game using a deck of cards. It was sure fun! Funny part was when each of them started grabbing the same suite (especially burpees and inchworms), the look on the face is simple hilarious. too bad we didn't catch it on camera….

Great job for completing today's superb session Ajita, Lorna, Tanya, Claire S., Prema, Menaka, Ramiza, Sandra, Keeley, Lee, Lynette, Kim, Rita…I guess a deck of cards ain't enough!

Pat, Quah, Claire K., Keeta :- we missed you today, so X2 work on the next round

I want to illustrate that when it comes to working out, you can basically make use of anything and make it more fun & enjoyable. This time around I grab my playing cards (which normally gets put to use during 'Chinese New Year' gambling). Here's what you can do! List down the different exercises for each suit. You can modify accordingly based on your fitness level. Here's what we did this morning:

Hearts – Burpees

Diamonds - Alt Arm/Leg Reach (for abs)

Clubs – Reverse lunges

Spades - Inch Worms

Joker - Everyone in team temporarily stops whatever their doing, gets up and SPRINT a lap

The no. of repetitions follow the no. shown on the cards , with J,Q,K and A (10 reps)

Now that's only the dynamic warm up…we went on for some killer combo circuits, ladders, and finally setting the CORE ON FIRE!

Even Prema (our gentle spoken camper) just went "Did you wake up on the wrong side of the bed!!! "

Hopefully we'll get some pictures from the evening session later and update here!

Remember, make your workouts fun & challenging …that way you'll be more likely to STICK and get results! Now go find your deck of cards and swipe the dust off – Play this game with your workout buddy, friends and family!

Cheers,

Coach Ben

Why does it always happen? We start an exercise program super motivated, then that burning desire & excitement dies off quick. So the key is actually finding ways to level up the ORIGINAL Motivation, and here’s some awesome strategies that work well….

Find a role model – Many successful clients, including myself get motivated to eat right and work out by sticking up pictures of their favourite models or actors/actresses.  It’s actually great way to remind yourself what your goals are and maintain a visual of them fresh in your mind.  Here’s an example of the exact photo what one of my clients actually have it glued on the front page of his workout log (Hugh Jackman – Wolverine).  And he achieved greater results in 8 weeks that the previous 12 months.  Just ensure to pick an appropriate role model, not an unachievable image or someone who has unhealthy diets and exercise programs.

Set small goals - If you start out setting unrealistic goals, you probably won’t achieve them and will then become discouraged.  The key is to set smaller, easy to achieve goals and work your way up.  Build your positive momentum on the smaller successes; stack them up to prepare you for bigger ones. As you get yourself into a routine, change it up and challenge yourself during each session.

Reward yourself – Setting goals is good way to get yourself into a successful workout program.  If you struggle to keep yourself going, try rewarding yourself when you reach a goal.  For example, treat yourself to a pampering spa or nice buffet once you have reduce a set bodyfat % and weight, or have an ice cream if you’d completed all your workouts for the week. Be honest with your goals & rewards, don’t go overboard.

Team with a buddy – Having a partner and coach to workout with can help prevent your mind from wandering off while keep you entertained and accountable.  If you enjoy your exercise sessions, you’re more likely to want to make it happen.  A trainer coach also makes it harder for you to skip your workout as you’ll be kept accountable to make your workouts.  If you can’t afford a personal trainer 1 on 1 , the next best thing is group workouts like Xcelerate Fit Camp.

It’s gotta be fun – One of the biggest reasons you quit exercising is because it’s repetitive and BORING. If you don’t like your exercise routine, change it.  Go discover and add in other activities you enjoy doing.  This way, you’ll look forward to exercise instead of dreading it.

Shift your mindset – Perhaps you have a bad experience with working out, no results, bad injuries, feeling sick and tired. That could be doing it wrongly yourself or under awful coaching (if you had any), or just a bad phase during then.  FORGET THAT & START AFRESH. If you keep acting like exercise is hard work and you hate, it will become hard work and you’ll hate it.  Start with a smile and imagine it being a light and fun activity time rather than a chore you’re forced into.  Learn to enjoy the healthier foods, feel good eating them. This will forge a positive attitude and you’re less likely to throw in the towel.

REMEMBER, IF YOU EVER THINK YOU'RE IN BAD SHAPE OR CONDITION TO START, THINK AGAIN…

P/S: In case you didn't know, we're bringing back our 21 Day Rapid Fat Blast program for a limited time at a 87% off Super Discount at MyDeal.com.my , See it to believe it.  If you miss this, you'll probably have to wait for next year's at RM 375. There's simply no reason not to join us. Few hours before its gone!

(open only to new participants)

Nutrition:

1.  Eat Breakfast- If you’re not eating this meal, you’re pretty much ruining the rest of your day. Make it the biggest meal of the day. It will set the tone for your energy levels, metabolism, and fat burning. 15-25% of your daily calories is a good rule of thumb. Oatmeal with fruits? 

2. Eat min 5 times a day . Perhaps the most challenging part. Changing your body requires commitment. But once you do it and do it consistently it’ll become a habit, and you won’t think twice about it. I’m not asking you to eat 5 big meals a day. These are smaller meals than the regular 3 standard ones, but it constantly feeds the body with nutrients and energy.

3.  Follow the 90% Rule. This means you will stay true to your diet 90% of the time. For example, if you’re eating 5 times a day, this means you can either skip a meal or have a 2-3 'cheat meals' in a week.

Fitness:

1. Make Exercise Fun. If it’s repetitive and boring to you don’t do it. Worst is your body adapts to it too. Your body needs to be confused, if it knows what to expect during your workout then it eventually won’t have to work as hard to perform the exercise. Some exercises you can combine:

Strength based – squats, deadlifts, pushups, pullups, rows, swings, presses, lunges, jumping movements, getups, animal movements such as bear crawls & crab walks.

Conditioning based – burpees, squat thrusts, mountain climbers, sprinting, animal movements.

2. Once you start, don’t stop. Fitness is a life-long journey. Holidays are fine, but don’t stop halfway or take long breaks. Your conditioning will be the first to improve and the first to go. 1 week is all it takes for your conditioning and endurance to wear off, and strength isn’t far behind– around 2-3 weeks. Be Consistent!

3.  Stick with a plan, whether it's 2-3x a week.  Your muscles will get sore as you haven’t been using them in a while. It’s your body’s way of telling you it’s getting stronger. Don’t worry, the soreness eventually goes away as you progress!

Nobody said January 1st is the only day to start.

If you haven't, do it now. Don't wait til next year!

Click to join Xcelerate Fit Boot Camp

If you got an email earlier from me, I mentioned about the Old Man I encountered during my xmas / new year holidays in Mount Emei (probably around late 60's or 70's) carrying a load of at least 50kgs trekking up the mountains (several kilometers going up) to deliver goods for only rm5 each trip. Here's the pic. See below.

And along the way, the monkeys as described by the locals have 3 highs – high blood pressure , high cholesterol, and high blood sugar levels due to the constant feeding of nonsense by the tourists. They don't go searching for food no more.  That's right! Look at its size.

Here's some of a few things I got out the trip…

6) Sometimes we should give ourselves a break, lay back and enjoy our meal, like the panda.

I hope you had a fruitful holidays as well. It's time to get moving again !

To your best body ever in 2011 !

Ben 

p/s:

I'm offering a special discount for you

Sign up for 5 Months and Get 2 Months FREE  - RM 385 x 5 = RM 1925 Save RM 770

Sign up for 8 Months and Get 4 Months FREE  - RM 385 x 8 = RM 3080 Save RM1540

So instead of paying the month-to-month RM 385, or yearly commitment of RM 315 per month…

you'll pay as low as RM 256… probably the best deal you can find anywhere for such programs!

DON'T MISS THIS DISCOUNT.  This is the ONLY time of the year, you will see this offer…..

Food log, Accountability, Challenging yourself vs. own comfort zone, Mindset, persistence vs. quick fix , lifestyle change

 i thought of transcribing it and put it up as a blog post, but I figured you should listen to her in person with enthusiasm. I couldn’t have done it any better :0

some really inspiring words from the strongest 56 y.o women I’ve met so far, a SUPERWOMAN indeed… not too mention real fun!

Be sure to watch the full video…

Freedom Kinetics Personal Training Kuala Lumpur Client – Lurline Sharing her fitness success & experience

Here’s to sum up her awesome tips & encouragement:

1. Be accountable – start your food log
2. Challenge Yourself
3. Tune in the right mindset – “I can do anything” ” I can do this”
4. Persistence is Key – Never fall for quick fix
5. Make it part of your lifestyle – Do something everyday

ok, It ain’t just talk!  I’m gonna put up the videos later (proofs) where she set some of her personal records mentioned…stay tuned 

Til then…

As Lurline and our famous sports brand says – JUST DO IT!

In the past few weeks we’ve been doing an awesome job in all of the workouts. I have seen you move faster, get stronger and more determined  & motivated. Most of you even fitting into your old jeans and looser clothes, looking leaner and more well toned. Right now, I would like to focus our attention on something the majority of us have trouble with – Nutrition. This is probably the aspect I frequently get asked on how to eat. And since Day ONE I recommend that you all keep a food diary especially if you’re serious about hitting your goals, whether muscle gain or weight (fat) loss. I figured the best way to help each of you is to start a team challenge. From tomorrow, start a food journal for an entire week. If you have already been doing so, keep it up!

I want you to be honest and write down EVERYTHING (I mean everything…drinks even water, titbits, sauces & seasoning to food, etc). Remember that this challenge isn’t designed to judge you, but more so to keep track of what you consume so I can help you achieve your goals.

If you want me to evaluate your progress, please be ready to hand in your journal on the following Monday. In the journal, keep track of the following:

1. What time did you eat?
2. What did you eat? (portions, how it’s prepared)
3. Did you feel a little bit hungry before you ate your meal? If not, explain why you ate…
4. Did you listen to your body and stop eating when you felt that you were full? If not why did you keep eating?
5. Track down the quantity of the food you are eating or take pictures just like below ( be honest with yourself)

Here’s my home made version of Korean BiBimBap (mixed rice)..

To make it even easier, I’ve include your Food Log Template & Guidelines and some ‘Fat loss eating rules’

CLICK HERE TO DOWNLOAD   (Right Click & Choose ‘Save As’)

JUST ONE WEEK! YOU CAN DO THIS!

At the end of the week i want you to write a short paragraph explaining what you have learned about your eating habits. I will be picking a winner based on efforts and honesty . Of course the winner will get a Surprise Gift! 

In order to make things easier for you as a guide,  I will be tracking my meals as well.  Next post coming up with what I’m having tomorrow. Feel free to rate me too!

Cheers,

Ben

p/s: Feel free to share this with any of your family / friends who might benefit.

Just a quick post…want to share a great pumpkin soup recipe with you courtesy by one of our campers…I’ve included the nutritional info so you know what you’re consuming

Click to download & save file (with the benefits of eating pumpkin)

PUMPKIN SOUP RECIPE – XFC

You can definitely check out the restaurant Khaana Peena – Northern Indian Cuisine in Plaza Mont Kiara

http://www.khaanapeena.net

Enjoy! Will be adding more healthy recipes

Every day we eat a combination of all three in varying amounts, but only 2 are essential for you survival; and interestingly it plays an effective role in helping you lose weight.  And if you’re looking to seriously burn off stubborn fat and get into the awesome shape, one of these macronutrients is the secret key. Unfortunately, majority of us have been badly misinformed about how macronutrients relates to our body, leading to the ever-growing weight loss problems in society.

Each macronutrient provides something useful for your body.  In general, protein provides structure for your cells, carbohydrate supply immediate energy for activities and fat serves as long term energy source for physical activities and also energy to run all of your metabolic processes.  But protein and fats are the only two macronutrients needed for you to survive.  This is why when you’re trying to lose weight and cut calories, it’s vital that you take in sufficient amounts of protein and fat.  And it’s crucial that you consume enough protein on a daily basis to sustain (or build) a lean figure while trying to lose weight.   As your activity levels increases so should your protein intake.  This is because higher activity level means increased muscle breakdown, and the process of tissue repairing and remodelling requires more protein.  

So how much protein should you consume?  The amount varies in each of us and our daily physical activity levels. In order to calculate the amount of protein you need, you’ll find out your lean body mass – i.e. total body weight minus body fat mass (calculating through body fat percentage). There are a number of ways to find out your body fat percentage.  The most common methods nowadays are skin calipers, bioelectrical impedance, or circumference method. Each has its pros and cons but we’re not going to cover them in this article. 

Once you’ve discover your lean body mass, use the following equation below to discover your suggested daily protein intake requirement.

• Sedentary – 0.3 – 0.6 grams per (lbs) lean body mass

• Moderately – Active 0.6 – 0.8 grams per (lbs) lean body mass

• Active – 0.8 – 1.0 grams per (lbs)  lean body mass

• Very Active – 1.0 and higher per (lbs) lean body mass

These are just estimated figures and each individual’s consumption varies depending on their situation, but it’s a good start.

Let’s get back to Protein…. why is it so important when it comes to weight loss? First, it’s harder to over indulge in protein rich meals, as you will get full faster and full longer, thus reducing your total caloric intake.  Secondly, consuming sufficient protein combined with adequate healthy fats help you to curb your refined carbohydrate intake as well.  And you should know by now, refined carbs is the biggest reason for putting on weight along with the dragging health problems. So why is this happening? I won’t get into the details in this article, but it basically boils down to insulin.  The more refined (or processed) carbs you consume, the faster your insulin rises and the fatter you become…nothing more complicated than that. So it’s advisable to minimize your refined carbs intake and replace it with fibrous carbs like vegetables and fruits. These food sources will reduce the impact of your insulin, and therefore reducing fat accumulation. It seems ideal from a weight loss standpoint with a lower caloric deficit, but this causes you to be hungrier. And uncontrollable hunger and cravings is the major reason why diets fail. Protein will help filling this caloric deficit and increase satiety. Furthermore, digesting protein required more energy (thermogenesis) than breaking down refined carbs. In other words, you burn more calories.

As mentioned before, your body technically can go without carbohydrates.  Don’t get me wrong, carbohydrate provides quick energy source, yet our body has an amazing ability to convert protein and fat into the same basic components as carbs – glucose (process is known gluconeogenesis which turns other non-carbohydrate food sources into energy in the absence of sugar). The upside of this process is that your body is forced to burn fat as the primary energy source instead of sugar. Having said that, I believe that (unrefined) fibrous carbohydrate has its role in a well balanced and healthy diet through the benefits of vitamins, and anti-oxidative qualities they provide.

All in all, eating protein will allow you to burn more calories, reduce appetite and control insulin levels to prevent you from packing on fat and weight. And if you want to lose weight, stay lean and maintain a healthy diet, make sure you have your daily dose of protein!

Here's a look at some of the calorie saving food alternatives so you can start on the right track today to lose that extra weight!

Nonfat Frozen Yogurt vs. Ice Cream

Jam on Toast vs. Butter on Toast

Nonfat Cheese vs. Regular Cheese

Salsa vs. Dips

Nonfat Milk vs. 4% or Full Cream Milk

Carrots & celery sticks vs. Potato Chips

YOU DECIDE? (below are just average estimates, not exact calorie count…but you get the picture! )

 compare the calories per serving and % calories from fat

Chicken Breast Sandwich                     vs.                              Cheeseburger

Balsamic Dressing                          vs.                          Ranch Dressing

And more options…..

Skinny Latte vs. Mocha

Protein Bar vs. Candy Bar

Oatmeal/Oatbran vs. Cereal

Looking at the above Calories per serving, you'll discover that you could easily cut off an average > 50% or more of 'nonsense' calories.

Alright, here's more extra Calorie Saving Tips When dining out at restaurants or food stalls

The problem with eating out is that you really need to watch out for calorie busters everywhere on the menu and in the kitchen. 
If you didn't know, the restaurants cook virtually everything in butter. The chef plans the menu according to taste, not health. 
As butter is way cheaper, contains a higher smoke point than olive oil (and other healthier oils), and makes the food taste so much better,
those in the kitchen love to use butter on all of their dishes.

Just some useful suggestions the next time you dine out to keep your calories in check:

1. Ask for steamed veggies dry (with NO butter)
2. Ask for roasted, grilled or broiled instead of fried
3. Ask for all gravy & sauces on the side
4. Ask for salad dressing on the side

And for those of you who regularly eat out on our local economy rice, or your favourite Nasi Kandar and curry… you should know what to do now :)

How about you? What are the little changes that you made that had made the difference? Please do share your experience

If “YES”. That might make you feel like a smart & good consumer. 

What if I told you that most labels are nothing more than b*#`sh*t ? And they are actually hindering your very intentions of eating healthy or weight loss. Well, you would probably wonder why and think otherwise. For the most part that is true.

Like most things in life, food companies want to deceive you. Let's be honest, they want your money. And they will manipulate whatever it takes to get it. 
 

Is the new formula a break through? Chances are not. Most probably it’s a slight diversion from the old one. Why do they tell you it is? Cause you will buy it. 
 

Is the product new and improved? Well, the packaging might be. If it is new and improved, wouldn't that make it a whole different product? Think about it. If the product is new and improved, then what were they selling you before? Something worthless with lower grade ingredients? If they were selling you the best quality item before, how could they make it better?

What does patented formula mean? It doesn’t really concern any of us consumers. It just means that whatever is in the product, is patented. That shouldn't be too alarming. 
 

What are labels good for? Having said the above doesn't mean that they aren't good for nothing. You can use it to your advantage for successfully reaching your fitness goals. I’m going teach you how to determine between ‘what is hype’ and ‘what is real’. They are going to try ‘hypnotize’ you to buy their products (with their persuasive words label, enticing pictures, colors and packaging).  Even when you don't need it. Definitely that will be the first thing that catches your attention. BUT WAIT! Don’t put it into your shopping basket yet. Turn over the container or package and look at the food facts and listed ingredients. That is what you should be looking at ….ALWAYS!  You need to be looking at the nutrition facts!

What kind of information would you find? The ingredients (what’s in it), serving size, servings per container. Also important information on how much fats, protein, carbs, vitamin & minerals etc.  Over here, look at the macronutrient ratio per serving.  For example: 22 grams carbs, 2 grams protein, 5 gram fat. As well as types of fat:  unsaturated or saturated, poly or mono? Etc…
 

Don’t get caught by the hype.  The front package is where they try to sell the product to you. Pay close attention the portion of the label that gives you the nutrition information. The fact is what matters most. And I'll show you how to choose your foods correctly to maximize your fitness success…
 

HOW TO READ FOOD LABELS….Coming up next!