| Welcome Soon to Be Slimmer, Healthier People |
Congratulations and be assured that I am overwhelmed by your enthusiastic response to making dramatic positive changes to your bodies and lives. You will be amazed by how much more energy you will have, and the empowerment to make the choices that will result in taking back control of your metabolism.
I wanted to provide all of you with access to the best information that I can provide for you, so now you have your own section on my website. The best way to use this is to send me your most pressing questions by email at coachterry519@comcast.net
I will post your question and answer on this page within a day. I will also address the group on this page with more helpful tips and encouragement as we progress toward your success.
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Since the biggest question most of you will be asking is "how many calories a day will I require" in order to figure out my deifcit, I have posted this link to Cornel University's calculator for the Harris Benedict equation. I have found that it is very close to being as accurate in estimating Basal Metabolic Rate as most sophisticated measuring devices used in the lab.
http://www-users.med.cornell.edu/~spon/picu/calc/beecalc.htm
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I was thrilled and pleased to see the group's turn-out and energy level this evening. I can
see that you have courage, and the ability to be successful. You all made Coach very proud and I look forward to doing all I can for you.
I have added several classes in order to give you a chance for more individual attention.
Here is the list of all of them
Monday 9AM, 6PM
Tues. 5AM(full) 12PM, 6PM
Wed. 9AM,6PM
Fri. 5AM (full), 9AM, 12PM
Sat. 9AM,
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My Breakfast is basically the same every morning.
Old fashioned Oatmeal with cinnamon, ground flax seed, nuts, berries, Trader Joe's non-fat Greek style plain yogurt, and vanilla soy milk.
Being a little ornery, I absolutely hate to be rushed so I make the decision to wake up at 3:15 in the morning so I can relax with my healthy breakfast and be energized at work for my 5AM clients. The complete measured ingredients is coming Sunday in my next newsletter.
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| Coach Terry's Breakfast of Champions |
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So far everyone in the group has demonstrated inspirational efforts by participating in Give Fat the Boot classes and taking advantage of the other areas and classes in Mavericks. Several challengers have emailed me with reports of several pound of weight loss already. Others have noticed that even though they are eating more (supportive) food than ever, that weight is regularly dropping. Many of you have improved your skills in making better food choices. remember that we are all learning progress rather than perfection. If you are doing a little better than you were in previous weeks then you are still on the road to success. We have about two more weeks of the harder to follow food plan which is very low calorie and reduced starchy carb. Week 4 will begin with a supportive nutrition plan that is empowering and capable of continuing positive change while less stringent.
Make keeping a log easy on yourself. If you find that you are going to too much trouble to track calories, just list your foods that you eat for each meal. If you find that you are not losing fat, then adjust your portion sizes. Fill in all of the fields. If you did not have a lean protein, starchy carb, or fibrous carb during a meal or snack, then write none. By keeping track, you will be able to more clearly see what you may be missing on a regular basis. Also, list your supplements at the bottom of the pages in the daily total area.
The biggest obstacle that I've noticed most of you have is getting enough protein by the end of the day, and avoiding sugar.
Adding a whey protein suppliment is useful, after exercise especially and also during the day if you find it inconvenient or strange to have grilled salmon with your oatmeal.
Keep in mind that the synergy of supportive nutrition, aerobic intervals, moderate cardio for health, and strength training will give you the power to control your metabolism, weight management, bone density, and reduced risk of lifestyle related diseases associated with aging.
I have received several heartwarming emails regarding your feelings and successes. I love hearing about it and would like to know if you would like your comments posted on the website so that others may find encouragement from your results.
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Welcome to week 4.
By this time several of you are down more in poundage and feeling a sense of what feeling good as a result of healthier choices is about. Making these changes permanent will require commitment and the courage to be a leader and role model for your families and friends. So my big message for this week is...."Don't let anyone tell you that you can't do it."
Well meaning but misinformed people may make a comment that can derail your plans. The best way to triumph over these types of situations is to have a pre-planned strategy and you be the one who will influence others to change in a positive manner. Know that you have the best information available today and use it.
See you in the gym
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"Success isn't something that just happens - success is learned, success is practiced and then it is shared."
I never net Sparky Anderson the great World Series Cubs manager but this quote is attributed to him.
Many of you have experienced world series success in your own struggles by now and may wish to share them with others, and how you achieved it so far.
My National Strength and Conditioning Association conference was very productive and I had some interesting conversations with one of the principle contributors to your program. Alwin Cosgrove not only presented at the conference but as it turned out we have mutual friends. I was pleased and amazed by the avalanche of studies that validate our training programs. I have heard some good things about Eleonore and Zina in my absence. Please be sure to let me know what you liked and how we can improve.
This week I will introduce you to a more sustainable nutrition plan which combines the principles already learned with a few tweaks to make your lives more enjoyable. This week we will add one cheat day per week where you can relax the rules for a meal or treat. This will be a good start to taking control of what you decide is worth choosing for this. A cheat treat may for example be a slice of cheesecake, a serving of ice-cream or a 4 ounce serving of wine. Oops! I forgot to mention chocolate.
Your meal plate template will change slightly to include a tennis ball size portion of starchy carbs with dinner on days that you exercise so there will be 4 segments instead of three; namely lean protein, small starch, and two veggies.
Also remember that you are all champions and just may be the pioneers of a fat loss success story that will influence the entire East Bay area.
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Happy Monday to the Survivors and Thrivers,
I'm going to steal a great deal of applicable inspiration from author Stephen Covey and adusted to our cause.
"......it is.... independent will that really makes effective self-management possible. It is the ability to make decisions and choices and to act in accordance with them.
It is the ability to act rather than be acted upon, to carry out the program we have developed over the past six weeks. Developing the discipline to make the less dramatic, every day decisions as to our efforts, and food choices leads to empowerment.
The degree to which you develop your independent will in your every day lives is based on personal integrity. Personal integrity being defined as the value you place on yourselves. It is your ability to make and keep those commitments that you made to yourselves (and your coach), to "Walk your talk".
The successful person has the habit of doing the every day things that failures don't like to do. They don't necessarily like doing them either, but their dislike is subordinated to the strength of their purpose.
That discipline requires a purpose, a mission, strong burning reasons why you make decisions based on your values rather than a function of a momentary impulse. Your empowerment to act with integrity and independent will is the driving force that will lead to the bodies you are creating for yourselves. Remember also that there are more people in your life who will be inspired by your success than those who secretly wish that you fail.
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| Congratulations and my hearfelt thanks to all of you for investing your time and energy into learning how to improve your health, eat more supportively, and manage your weight. You can take what you've learned and apply it over and over for the rest of your lives.
Congratuations to the over-all winner Victoria, runner up Liz and the DBI team.
Special thanks to Albert for his support and Sherri for all of her organizational assistance.
I have added Tuesday at 6PM permanently to the list of class times.
Fitness and friendship,
Coach Terry
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