Got Passion?

18 08 2011

***This is an excerpt from a newsletter I wrote to all the EXL clients this last April, so it’s a little out of season, but the message is timeless.***

This time of year is challenging for me.  I find it hard to transition from winter to spring, from ski season to mountain bike season.  Because the snow has been so soggy I’ve forced myself to do a few spring bike rides.  Ya, I was slow.  A ride that normally takes me 90 minutes took me close to 2 hours.  I can probably chalk it up to being out of biking shape, but more importantly I contribute it to a lack of passion.  My heart just wasn’t in the ride.  Passion is what drives us to excel.  I will find my passion again for biking, it’ll probably take a few miserable spring ski adventures, but I will find it.

“If there is no passion in your life, then have you really lived? Find your passion, whatever it may be.  Become it, and let it become you and you will find great things happen FOR you, TO you and BECAUSE of you.” T. Alan Armstrong

Speaking of passion, I recently had the opportunity of training an individual that I believe epitomizes passion.  Some of you know him, he’s been a regular 6am camper for the last 3 or 4 months and he has gone through an amazing transformation.  His name is Stanton.  Stanton is a gym teacher at Orem High School.  He came to me at the end of last year asking for my help.  He told me he was going to win the Gold’s Gym Body Transformation Contest that would begin at the new year.  He told me he didn’t have the money to pay for my services, but he would once he won the contest (I believe there was a $1200 purse for the contest).  I was impressed, so impressed that I took him up on his offer.  I would train him and he could pay me later. For the next 3 months Stanton was the first camper at boot camp showing up early everyday.  Not only did he do the regular boot camp workout he doubled up his exercise by performing cardio intervals in the evening.  As far as nutrition went we worked on eliminating the bad habits for the first month, then we worked on eating healthy…lots of lean protein, veggies and healthy carbs. In month 2 we started rotating his carb intake.  Never once did he give me the excuse, “But, Mat, I can’t eat that much protein.” or “Mat, I’m so sick of cottage cheese and chicken.”  He was passionately chasing his goal.  I could’ve told him to skip backwards down State Street while shaking a shake weight would’ve helped him lose a few extra pounds and he would’ve done it.  Passion and compliance, it’s a magical formula for success.  Now, Stanton won’t know the results of the contest for a couple of weeks. To be quite honest, the results don’t matter.  In my eyes, Stanton has already won.  He is a champion.

Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.  T. Alan Armstrong

My challenge for you is to find your passion.  What is it that drives you to workout?  To plan out your meals?  To skip dessert?  Is it to look good naked?  Or maybe you want to feel younger, healthier, stronger…?  Whatever it is find it, grab a hold of it, internalize it.  Write your passion down.  Write in down in powerful language that describes your fire within.  Post it in places  so that you will see it often.  And then share your passion with others.  If you can’t go through the simple task of writing it down or muster the courage to share it with family and friends, then how passionate is your passion?  Passionate enough to be a champion?

Passionately,

Mat “the trainer”

Not that it matters, but, here are Stanton’s before and after pics…and not only did he win the state wide contest he won his age division nationally and was runner up overall…Well done Stanton, my friend!!!

Drop the white socks, sport a smile and a spray on tan and you too can have a transformation like Stanton...oh yeah and a whole lot of sweat.


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Categories : Boot Camp, Competition, Fat Loss, Nutrition, Training

Think Skinny This Holiday Season

23 11 2010

The holiday season is upon us once again.  One of the reasons the American waistline is ever expanding is holiday weight gain.  Depending on the study, the average American gains between 3-11 pounds during the holidays.  Most don’t lose the holiday weight during the ensuing New Year’s resolution rush to the gym.  So year after year we Americans get fatter and fatter.

My approach during the holidays is…break even.  Don’t gain and don’t lose.  Enjoy the holidays, but don’t over indulge. The way I see it, you’re already ahead if you start the New Year even on your weight.  Use the ensuing months to hit your weight loss goal.

Here are 10 tried and true tips to help get you through the holidays with minimal damage and plenty of fun.

1.  ”Know thy weakness.” – Samurai Strategies.  This rule is king of all holiday rules.  Know thyself.  If you had a heart to heart with yourself you could probably figure out your nutrition strengths and weaknesses…and no it’s not all genetics.  Some common weaknesses: carb addict, skipping breakfast, sweet tooth, skip workouts, alcohol.  If you know you have a particular weakness then don’t put yourself in a situation to be tested.  Your will power will always give out.  Case in point, if you know you’re addicted to carbs, meaning you tend to go straight for the rolls and mashed potatoes on T-day, then eat all your protein and veggies first before you even indulge in making a castle of mashed potatoes on your plate.  Hopefully by doing so you will be less apt to eat too much of the fattening carbs.

2.  Don’t deny yourself.  Have you ever noticed that when you completely deny yourself of something you crave it even more?  This is the holidays and there is going to be plenty of unhealthy food around waiting to sabotage your fitness goals, my mom’s cranberry jello salad comes to mind.  Give yourself  a bite or a small serving and be done with it.  I have found that often times just a taste is all you need to satisfy that craving.  This rule, however, is contingent on rule number 1.  You don’t hire an alcoholic to run a liquor store.  Likewise, if you know that you can’t just have one bite or one serving without going ape crazy and eating the whole thing, then don’t tempt yourself by allowing yourself the opportunity.  Once again, don’t deny yourself, BUT know your weakness.

3.  Intense Exercise. Most of you hardly have time during the rest of the year for exercise let alone during the holidays, so drop the long cardio bouts and stick to short, high intensity exercise routines like boot camp style workouts, super sets, circuit training, or interval training. High intensity is the key here.  On a scale of 1-10 for exertion, you should be hanging out between and 9 and 11…yup 11.  Yes, your routine at the local Curves is circuit training, but the intensity is most likely lacking.  A big benefit to high intensity workouts is that they are over quickly…20-30 minutes, but your metabolism is lit up for hours.  Even if you only have time for 10 minutes, then by all means do 10 minutes.  You’ll eat better afterwards and you’ll feel better too.

4.  Stick to 1 serving.  No more going back for seconds.  One plate and done…enough said.

5.  Eat plenty of protein.  Fats and carbs are most easily stored as fat.  Protein, on the other hand, requires considerable calories just to digest.  Some studies suggest 30% of the calories consumed in protein is used in the digestion and breakdown of protein.  Most women should shoot for a palm sized serving of protein and men a whole hand sized serving.

6.  Eat breakfast and eat throughout the day.  Yes, even on Thanksgiving Day, eat your normal meals including breakfast.  This will help prevent overeating during the “big meal”.  If you know you’re going to a holiday party and you want to avoid overeating eat a small meal before you go.  A fast option is a protein smoothie on your way out the door.

7.  Eat protein and veggies first.  This little trick will help lessen the glycemic load of your meal.  Meaning it will hinder the hormonal response when eating carbs to store some for later.  Plus you will reach the point of  feeling full quicker.

8.  Drink plenty of water.  Often times we misread our body’s craving for water as hunger, therefore, we eat.  The next time you want to eat in between meals, drink some water and see if you’re still hungry in a few minutes.  Besides, our bodies just run better when properly hydrated.  Shoot for 0.5 ounces per pound body weight a day.

9.  Severely cut back or eliminate full fat or sugar foods.  I’m not a big fan of sugar-free or fat-free food options in normal routine, but on occasions where fat and sugar are plentiful like the holidays,  a low-fat or sugar-free option would be recommended.  Choose vinaigrettes for salads, sugar-free jello/cool whip for deserts.  Or if you can’t stomach the lower calorie options then opt for a smaller serving of gravy, whipped cream and jello.

10.  Avoid mindless snacking.  Don’t get me wrong, I’m all about eating small meals throughout the day.  But don’t skip meals because you’re constantly eating at the snack tray.  Peanut M&Ms just don’t offer the same nutritional value as a high protein/veggie meal.  Eat your meals every 2-3 hours (meal replacement shakes are extremely convenient during this hectic time of year) and then when you do snack choose healthy options like a relish tray with humus for dip or follow rule number 9 and choose a small helping, all the while remembering rule numero uno…know thy weakness.

11. (bonus tip) Stay active.  For heavens sake get off the couch.  Pass on the post T-day nap. And, you don’t need to see every football game; catch the highlights on ESPN.  Instead, go play a pick up game of ball, go snowshoeing or skiing, do a home boot camp workout.  Shoot, even play some Wii …your kids will love you for it.

There you have it some holiday words to live by.

Stay Fit

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Boot Camp, Fat Loss, Nutrition, Training

Protein Powders, Meal Replacement and Workout/Recovery Shakes…What’s the Difference?

19 08 2010

Protein powder, meal replacement powder (MRP), workout/recovery shake…these are all supplements that I recommend, but there is a lot of confusion surrounding them.  Most people think they are all the same, “I just buy a big bag/jug of protein powder from Costco/Gold’s Gym/GNC and use it for everything.”  This maybe a step in the right direction, however, they each have their unique purpose.  All these supplements contain protein, but they vary in type of protein, absorption rate, carb content as well as fiber content and vitamins and minerals additives.  There is not one “protein supplement” that does it all.

PROTEIN POWDER

All protein supplements are often erroneously lumped into this category, because they contain protein.  However, by definition, protein powder is just that…protein powder.  It may have a few grams of carbs or fat, but by far and away it is strictly a convenient source of protein.

There are many sources for protein powder, most are a dairy derivative, some are from a plant-based source.  One of the most common is whey protein.  Whey is a by-product of the cheese manufacturing process.  It is not some crazy, over processed food.  Remember Miss Muffet sitting on her tuffet “eating her curds and whey”?  Whey has been around ever since cheese was invented.

The other side of the story.

Most protein powders are in concentrate form, however, some come in isolate form.  Whey protein isolate and soy protein isolate are more processed forms of protein and are usually more expensive.  They digest quicker, which make them ideal in a workout/recovery shake.

Because whey protein concentrate is cheap, digests more slowly and is more easily accessible it is ideal for daily use in making protein smoothies and in cooking.  Protein powder is not just for smoothies, try adding a scoop to whole grain pancake batter or slow-cook oatmeal.  For a quick way to pump up your protein intake try a scoop in a serving of low-fat cottage cheese or plain, low-fat yogurt and then adding some fresh fruit.

Most protein powders use artificial sweeteners like Splenda or aspartame.  Others like Prograde Protein use a natural sweetener called stevia.  The research is still mixed on the subject of artificial sweeteners.  Some show they help in reducing sugar consumption while others show that it can lead to weight gain just like real sugar.  There are some health concerns about toxins as well.  Either way, my suggestion is to avoid excessive use of any sweetener artificial or natural.

To help avoid food sensitivities I also recommend rotating your protein brands.  Whether you realize it most people have a sensitivity to milk which causes digestive tract inflammation.  This inflammation can hamper nutrient absorption in the gut, which can affect weight loss, not to mention overall health.  Once you finish a container of protein simple replace it with a different brand.  Each brand is slightly different which can help reduce inflammatory symptoms.

Other sources for protein powder include: egg, rice, hemp, soy, casein

MEAL REPLACEMENT POWDER (MRP)

These are powders that contain protein, carbs, fats and even some fiber and usually an array of vitamins and minerals.  In short they are complete meals in and of themselves.  Granted these are not high quality meals compared to a lean cut of farm raised meat with some steamed organic veggies.  But, they offer a very convenient meal in a pinch.  It’s super easy to throw a scoop or 2 of MRP in a shaker if you know you’re going to be away from the kitchen for a while.  These can be a life saver for the traveler on a road trip or flight.  Just add water/milk/juice and drink up (if using milk or juice make sure to take those calories into consideration too, especially consider the sugar from the juice).

One of the most common dietary blunders most Americans fall into is either skipping breakfast or choosing a nutritionally poor breakfast because they only have time for a bagel and a sugar filled cup of yogurt.  If you have a hard time stomaching food first thing in the morning or are guilty of only giving yourself 5 minutes to get yourself ready for work or school and you don’t have time to fix a healthy breakfast, a good MRP can fill that gap perfectly.

I have used several brands like Myopolex, Muscle Milk (not low-carb Myoplex or Muscle Milk, that’s just a protein powder), and Prograde Lean are a few.

When sugar is listed as the second ingredient...NOT a good MRP

WORKOUT/RECOVERY SHAKE

Contrary to popular belief protein is not the most important component of a workout shake.  To help reduce muscle loss and reduce post exercise sugar cravings a post workout shake should actually contain twice as many carbs as protein.  The carb source should be dextrose, maltodextrin or waxy maize, these are  fast digesting carbohydrates.  Fructose is not ideal for workout nutrition.  The protein source should be a fast digesting source preferably whey protein isolate.

You can't drink a shake and get huge, but it will help minimize sugar cravings and muscle loss.

A workout/recovery shake can be consumed before, during or after a strength workout or a cardio workout lasting longer than 60 minutes (that is if fat burning is your goal).  Research suggests you would be spinning your wheels strength training if you’re not consuming a workout/recovery shake.  Here’s an article I wrote on workout/recovery shakes with recipes and suggested brands=>http://wp.me/pr1aU-5Y

The brands that I’ve used and trust include Biotest Surge or Prograde Workout.  I’ve also used the recipe that is found in the article linked in the paragraph above.  But, both Biotest Surge and Prograde Workout taste way better and are considerably more convenient.

CONCLUSION

I get all kinds of excuses from not only my clients, but people I meet about how they can’t stick to a healthy nutrition program.  Listen folks, protein supplements can really assist you in keeping to your nutrition plan.  I’ve listed the supplements and the common excuses that they can possible solution for.  Most excuses get down to poor planning, but supplements can help fill in the gaps when even effective planning goes out the window.

MRP- Not an ideal meal, but better than the alternative of no food or fast food.

“I don’t have time for breakfast.”

“I’m not hungry in the morning.”

“I get sick if I eat in the morning.”

“I didn’t even have time to leave the office for lunch.”

“I was running errands all day, didn’t have time to grab lunch”

“I was in the car for 4 hours driving to Las Vegas, we didn’t have time to stop for food.”

“Man, I left my sack lunch on the counter at home, so I didn’t have anything to eat.”

Protein Powder (PP)- used in protein smoothies and cooking.

“I only had 5 minutes to fix breakfast so I ate a bowl of cereal.”….Throw a scoop of PP in your bowl or better yet make a protein smoothie or at least choose a slow cook oatmeal or whole grain pancakes and add PP to it.

“I just can’t eat the amount of protein that you recommend.”…Add a scoop of PP to low-fat cottage cheese or plan low-fat yogurt with some fruit, or just add a scoop to some water and drink it after a protein deficient meal.

“I left the house in a hurry so I went through a drive-through.”…If you have time to go through a drive-through, you have time at home before you leave to make a protein smoothie.

Workout/Recovery Shake- used before during and/or after a strength workout or intense cardio to ensure adequate workout intensity or assist with recovery.

“When I workout first thing in the morning I get nauseated or I feel like I run out of energy part way through my workout.”…If you can’t eat a real meal 1 1/2-2 hours before your workout drink a workout/recovery shake before and possibly during your workout.  Your shake should deliver anywhere from 100-300 calories/hour depending on the length of your workout, intensity and if you’re a man or a woman.

This comment comes after a body fat test when a client actually loses muscle tissue.  ”How did I lose muscle tissue from last test.”…This is a very real problem even if you are strength training, consuming a workout/recovery shake before and/or, during and/or after your workout will seriously help mitigate this.

“Mat, I get serious sugar cravings at later in the day especially on the day of a workout.”…Your body uses sugar during strength training and intense cardio, if you don’t replace a potion of that to refill your blood sugar stores, your body will find a way to get it.  Usually in the form of cravings and your mind rationalizing that it deserves a bowl of ice cream right before bed.

In conclusion, protein supplements are a part of my grocery list along side spinach and omega-3 eggs.  They are not just for body builders or  athletes.  They can assist with exercise recovery and  can really help in sticking with a healthy nutrition program.  I keep a delicious MRP (Prograde Lean) in a shaker at the studio and in my truck so that I always have a meal option when in a pinch.  We also keep multiple flavors of protein powder at home (chocolate, vanilla, berry) to keep our protein smoothie flavors mixed up.  I also have workout/recovery powder at the studio and at home so no matter where I workout I can get my proper exercise nutrition.

I know this can be somewhat confusing so if you have any questions or comments feel free to comment below.

Stay Fit

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Nutrition, Supplements

Supplements are they just a bunch of crap?

12 08 2010

I get hit up all the time to attend a meeting to check out “some new, miracle juice company…with an ‘optional’ business opportunity.”  The self-proclaimed “nutrition experts” rhapsodize about how the secret ingredient cured their aunt’s incurable cancer, helped Little Timmy grow back his severed leg and that it could even help me file my taxes.  Or, I get clients bringing in bottles of pills and powders they bought from  a local vitamin store asking me if they are any good.  My point is, is that supplements are a huge part of my industry (health/fitness).  They are a huge money-maker and can be a huge waste of money.  As Americans we are always looking for the quick and easy way to get results.  I get asked frequently, “Mat, what can I take (supplement/pill) to get “x” results?”   My initial answer is start with 6 small meals a day with 20-40 grams of protein, at least 2 servings of vegetables at every meal….

Looks like the party is on the bottom row...sign me up!

Supplements are exactly that…supplements.  Start with eating a diet full of whole foods with lots of vegetables, fruits, lean protein and healthy fats.  This alone will make more difference than a bottle of pills.  That being said, once you have that habit created there are some gaps in your nutrition and things you can add to assist in ideal health, optimum body composition and workout recovery/intensity and performance.  This is where supplementation comes in.

Before I get into what supplements I recommend, let me paint a picture of the current supplement industry.  Supplements like protein powder, multi-vitamins, fish oil, creatine, chondroitin etc. fall in to the category of “dietary supplement”.  Food is considered a dietary supplement.  They are not under the same regulation as drug companies because they are “not intended to cure or heal an illness” though they can have similar affects and likewise side affects (1).  Because it is a dietary supplement manufacturers do not need to report to the FDA to prove the claims made by their products.  They merely need to prove that they are safe to ingest or use.  They also do not need to prove that what they are advertising is actually in their product.  These flaws have sparked many debates on the safety of supplements.

Tod Cooperman, M.D., president of ConsumerLab.com, a company that’s tested more than 1,900 dietary supplements for quality and purity states, ”One of every four supplements we’ve tested had some problem.”   For example, ConsumerLab.com analyzed Nature’s Plus Ultra Chondroitin 600, a joint-health supplement that claims to be “the highest potency, most concentrated chondroitin supplement ever developed.” But the lab results showed that the product didn’t contain even trace amounts of chondroitin. Multivitamins are even worse, an astonishing 52 percent of those tested didn’t make the grade according to ConsumerLab.com testing. Worse, many of these multis contained excessive amounts of lead, prompting the nation’s second-largest supplement retailer, Vitamin Shoppe, to pull one of its multivitamin formulations from store shelves.(2)

Supplement roulette, pull the trigger and see if you win.

Companies have been known to spike a new product with prescription drugs to elicit  better results in order to steal market share and increase future sales.  Another “trick” is stacking an expensive, popular supplement with less expensive products in a “proprietary blend” to increase the perceived quantity of the expensive component while saving costs for the manufacturer.(2)

“But, Mat, what about all the unbelievable before-and-after pictures some of these products have?”

In 2007 makers of Xenadrine, EFX, Cortislim, One-A-Day WeightSmart, and TrimSpa all agreed to settle out of court for $25 million on claims of false advertising.  Investigators found before-and-after subjects actually lost weight by diet and exercise, not by popping some pill.  In fact, the same investigators found that members of the placebo group in the company’s own research actually lost  more weight than the supplement takers did (2).  Wow!!!  These companies actually skewed their results with subjects that “cheated” by actually exercising and dieting…hmmmm. (check out this link to some pics of some “cheaters” that have gone through EXL Fitness Boot Camp)

In an effort to control this insanity, the FDA has stepped in and is requiring supplement companies to comply with current good manufacturing practices by June 2010, and to manufacture with “controls that result in a consistent product free of contamination, with accurate labeling.” In addition, the industry is now required to report to the FDA “all serious dietary supplement related adverse events.” (3)  This is definitely a step in the right direction, though it has been pointed out that the FDA is severely undergunned to follow through with these heightened regulations and loopholes still exist in the upcoming regulations that will most likely be exploited by some dietary supplement manufacturers. (4)

So what supplements do I recommend?  The correct question should be, “What brand do I trust?”  Very few companies have complied with the new regulations (there are a few months before the deadline), but Prograde has already received an “A” rating with GMP (good manufacturing practices).  I’ve been in the industry for a long time and I’ve been frustrated finding a brand I could trust.  I found some MLM companies with great products that actually went through the same testing as  pharmaceuticals guaranteeing a great product, but they were crazy expensive and I wasn’t really into asking my friends and family to come attend a meeting on a jungle juice with a business opportunity, plus a juice doesn’t give me protein or healthy fat I was looking for too.  From the current dietary research I knew the supplements I wanted.  When Prograde started a few years ago by some prominent fitness professionals that were sick of the low quality, over hyped products I was skeptical they could pull it off, but the company has really stepped up to the plate offering all the supplements I recommend save one…glutamine.  But, the other products are sound and I recommend them without hesitation.

1.  Multi-vitamin

2.  Protein powder

3.  EPA/DHA (the essential oil in fish oil)

4.  Workout/recovery shake

5.  Glutamine

6.  Meal replacement powder

So in review, supplements can assist you in reaching your fitness goal, however, they are no replacement for proper exercise and nutrition.  When choosing a supplement base it on the quality of the brand, not on convenience or price.

Stay Fit,

Mat “the trainer”

PS- Please make a comment on these supplements or your experience with supplements.

PS- Pass this post on to anyone looking to improve their health, energy and physique.

PPPS- Word of the Day: rhapsodize (RAP-suh-dayz) verb.  To talk with extravagant enthusiasm.

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matgover@mac.com or by phone at (801) 836.7185. For a free one-week trial to his Orem boot camp to experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).

1.  US Dietary Supplement Health and Education Act of 1994

2.  O’Connell J. (2007). The untold dietary-supplement scandal. Men’s Health.

3.  U.S. Food and Drug Administration (2007-06-22). “FDA Issues Dietary Supplements Final Rule”. Press release. Retrieved 2008-09-10.

4.  Liva R. (2007). New FDA cGMPs for Supplements: Smoke or Substance?. Integrative Medicine Journal.


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Categories : Nutrition

Nutrition Tip #8 Fiber Facts

30 04 2010

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:
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Why fiber?  Fiber helps lower cholesterol, control blood sugar level, and aids in satiety and colon health.

Stay Fit,

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matthetrainer@me.com or by phone at (801) 836.7185.  For a free two-week trial to boot camp and experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Nutrition

Whey…No Whey??

28 01 2010

Why do most protein powders contain whey?  Click the link below to find out.

http://exlfitness.getprograde.com/whey-protein-questions.html

Stay Fit

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matthetrainer@me.com or by phone at (801) 836.7185.  For a free two-week trial to boot camp and experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Fat Loss, Nutrition

Holiday Nutrition Tip #2

16 12 2009

Last week we discussed how crucial it is for you to have a PLAN to control your calorie intake during the holidays. In fact, on the Grocery Store Tour this last Saturday we really pounded home that if you “fail to plan, plan to fail”.

Today’s tip is even more simple and expands on the premise.

Plan on staying away from the booze.

Look, a drink or two isn’t going to be the end of the world. But when two turns to three…

I’m not getting on my soap box here. I’m just telling you something you already know:

Booze leads to bad decisions. And in this case, we’re talking about bad eating decisions.

When alcohol enters the equation even the best laid plans crumble. The extra calories from the cocktails is one thing. But really it’s the extra calories you chew that start to add up.

One piece of cake turns to two…

A handful of chips turns into a bag…

The dip sitting in front of you mysteriously vanishes…into your belly…

You get the picture. ;-)

Have fun. Enjoy yourself. Just be conscious of what alcohol does to your decision-making.

As far as calories go and alcohol, avoid sugary alcoholic drinks and beer.  Not only are they empty calories but, they spike you insulin which triggers your body to store those calories as fat.  Choosing hard liquor or wine will give you more bang for your buck with less caloric implications.  I have had very few clients able to lose wight and drink any more than a few beers or glasses of wine per week.  The bottom line:  If you booze, you won’t lose!!

coincidentally, even if you do not drink alcohol, there are plenty of other non-alcoholic holiday libations (virgin egg nog, wassel, apple cider) that can easily slip past your gullet and add inches to your waistline.

Stay Fit,

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matthetrainer@me.com or by phone at (801) 836.7185.  For a free two-week trial to boot camp and experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Fat Loss, Nutrition

Healthy Holiday Nutrition Tip #1

10 12 2009

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 don’t plan your strategy from preventing it, well, you can PLAN on getting some new clothes that fit your new size.

This is far from doom and gloom. You can still enjoy your favorite foods at parties. You can still have a great time.

But what you can’t do is just have a free-for-all and stuff your face with everything put in front of you.  You know that.

Tell you what: Plan on taking a nice 30 minute walk this weekend and do some solid thinking about what your plan will be. And when you get back home, put it on paper and commit to it. And think about how great you’ll feel about yourself when January comes after you’ve followed your plan. Oh, and be sure to reward yourself to by doing something special for yourself.

Stay Fit,

Mat “the trainer”

PS – As a proud Prograde Nutrition partner I have to remind you Prograde is having a heck of a Holiday Blow Out on ALL of their awesome products. Everything you need, including the coupon code to save 15% on all Prograde Nutrition products is right here: http://exlfitness.getprograde.com/specials.html Hurry because this deal expires this Friday, December 11th at 11:59pm EST.

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matthetrainer@me.com or by phone at (801) 836.7185.  For a free two-week trial to boot camp and experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Fat Loss, Nutrition

Push Yourself Results and Eat Fat to Lose Fat

8 12 2009

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 beginning of the phase were as akward as breakfast at Tiger Wood’s house the day after his car crash.  By the end of the phase the pushups were as beautiful as snow on Christmas. BTW, pushups were performed on the toes with no rest.  The campers were required to go down and touch their chest to a tennis ball and then push up till their elbows locked.  They had 1 minute to do as many as they could, then rested 1 minute then tested again.  The final number was the average of the 2 tests.  Ask any of the campers, the first test wasn’t so bad it was the second that gotcha…can you say rubber arms?

Most Pushups

Men’s:  Shawn Webb  50

Women’s:  Nancy Carter 36

Most Improved

Men’s:  Jay Sherman 8

Women’s:  Chelsey Hood  13

Honorable Mention went to:   Sarah Stewart and Diana Andersen who both went from 1 ugly (don’t-know-if-you-can-call-it-a-pushup) to 4 strong pushups thats a 400% improvement!!  And Kurt Brown who couldn’t do 1 pushup from his knees at the beginning of the phase banged out over 12…WOW!!

Congratulations, they each win a white EXL Fitness Performance T-shirt and a Prograde Supplement of their choice.

If you are interested in taking your pushup max through the roof and you didn’t participate in boot camp check out this blog post for the “at home” pushup program and watch your pushups sky rocket.

This phase the contest is on compliance.  Points are awarded for exercising and eating vegetables at every meal, eating the right amount of protein and carbs, as well as taking the prescribed supplements.  One of the supplements that studies have found to improve fat loss is…fat.  More specifically EPA and DHA which are found in fish oil.

Tip #7
Eat Fat, Lose Fat
by Dr. John Berardi

To lose fat, sometimes you have to eat fat. Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. Lipid researchers believe that the best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA. A diet supplemented with omega 3-rich fish oil promotes losses of body fat with simultaneous gains in lean mass.

SEE ALSO:
This tip is sponsored by Precision Nutrition – our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

Order Precision Nutrition now and get $50 off!

This flies in the face of the diet fads of the 1980′s where ‘low-fat’ and ‘fat-free’ were popular.  In fact, we are still conditioned to think that these claims are synonymous with “healthy”.  I remember growing up in the ’80′s and my mom counting her fat grams.  I remember specifically being told not eat too many olives because they were high in fat.  Wow, who would of thought back then that the exact opposite were true, eating a diet full of dietary fat is actually healthier and leads to a much leaner body.  Who would have thought that the fat-phobic ’80′s would lead to the diabetes, high blood pressure and obesity problems of this century.

Fat Free = Guilt Free....NOT

As you know I am a proud Prograde Nutrition partner and my fish oil of choice is Prograde EFA Icon, which is made of a more bioavailable oil from Neptune krill.  Because of its better absorption you only need to take 2 small EFA Icon capsules compared of taking 6-10 capsules of fish oil to get 6,000-10,000 mg of EPA/DHA.

Coincedentally, Prograde is having a heck of a Holiday Blow Out. It’s pretty obvious they don’t want you “shutting it down” the last couple weeks of December.

Believe it or not they are putting all of their awesome products including EFA Icon on sale this week for 15% off! I don’t think they’ve ever done this before, and they probably won’t do it ever again. Their products are so good and the company is growing so fast they just don’t have to.

So my recommendation to you is to get on over to http://exlfitness.getprograde.com/specials.html right NOW and stock up.

This deal expires this Friday, December 11th at 11:59pm EST. But don’t wait until later to order. You might get busy, you might forget…and trust me you WILL regret missing out on this if you do.

For all my campers, buckle down these last few weeks before Christmas.  Track your points and instead of finding excuses for not eating your protein or veggies or doing your cardio buckle down and find ways to get it in.

Stay Fit

Mat “the trainer”

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matthetrainer@me.com or by phone at (801) 836.7185.  For a free two-week trial to boot camp and experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Boot Camp, Competition, Fat Loss, Nutrition

Delicious Protein Pancakes

25 11 2009

It’s been a great year here at EXL Fitness and Performance. And I’m very grateful for you being a part of that success. This week being Thanksgiving I want to make sure I’m showing you how grateful I am.

But before I do…

Let’s get serious for a moment. You’re going to eat a LOT of food this Thursday. You know it. I know it. And that’s ok. I’m sure you’ve been working out just a little bit harder to prepare for it, anyway? ;-) And I know you’re going to get a good workout in on Thursday before you chow down, right? (current camper/clients: you should have received an email giving you access to an awesome workout you can do at home or on the road, the only equipment you need is a chair or bench).

Now, besides that, I also want to remind you of one thing you do NOT want to do on Thursday, and that is skip meals so you can stuff yourself with one big one. That’s a no-no.

You still need to start your day right by boosting your metabolism with a solid breakfast. Especially if you finished the “kick your trash” boot camp workout I sent you, or played a mean game of “Turkey Bowl”.  So to help you out with that I’ve got a gift for you from me and my buddies over at Prograde Nutrition. It’s a delicious Protein Pancakes recipe.

Thanks to the protein in the recipe your blood sugar won’t go crazy like it can just by eating a Brobdingnagian stack of pancakes with sugary syrup. Nope, this recipe will fill you up, nourish your body and give your metabolism just the boost it needs.

You can get the Protein Pancakes recipe (hyperlink to http://exlfitness.getprograde.com/prograde-pancake-recipe.html)

FYI, the Prograde Protein is a high quality pharmaceutical grade protein sweetened with stevia, a natural sweetener, not an artificial sweetener like most protein powders.

As far a topping for your pancakes, I like fruit and a little plain, low-fat yogurt sweetened with a little Splenda, stevia or agave nectar…yum;-)

I prefer 1 BIG cake to 2 smaller ones, bon apetit!!

Be sure to let me know how you like it.

Happy Thanksgiving!

Stay Fit

Mat “the trainer”

PS – Seriously, have a nutritious breakfast this Thursday and your body will thank your for it on Friday. ;-)  Feel free to post what you had for breakfast on T-Day.

PPS- Pass this post on to anyone looking to improve their health, energy and physique.

PPPS- Word of the Day: Brobdingnagian (brob-ding-NAG-ee-uhn) adj 1.  Of extraordinary size; gigantic; enormous.

Mat Gover BS, CSCS and Pam Gover CPT are Orem fitness boot camp instructors, personal trainers, and real world fat loss experts. They also own EXL Fitness & Performance, a personal and group training studio.   To book Mat to speak at your Utah Valley company, club, or organization please contact him by email at matthetrainer@me.com or by phone at (801) 836.7185.  For a free two-week trial to boot camp and experience the best personal training in Utah Valley please call Mat or drop by the gym (1623 N State St, Orem right next to Costa Vida).


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Categories : Nutrition

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