SUN in Vancouver and the Lower Mainland! Finally!

Here are your Top 10 “I can’t believe summer is finally here and I’m still not ready for the beach/vacation/strapless dress etc” Tips.

The following list is a combination of an ongoing lifestyle plan and a get immediate results approach. So while I don’t think it’s a long term plan for sustained success (but the truth is, it really isn’t that far off an ideal maintenance program), if you are giving yourself a tight deadline for either a good kickstart or a “I have to be ready for X in 30 days”, this is what it takes at minimum to achieve that.

If you consider this to be extreme, well…

A) You really don’t want to know what people do for physique contests/photo shoots

and

B) You really need to evaluate what you are doing day to day (because your day to day really shouldn’t be all that far off from this).

While I’m not a fan of extreme lists for the general public which involve weighing your food, a set amount of calories per day, immensely limited food choices, etc, there does come a time where if you really say you want results you actually have to make some hard choices and take action to get it done….

Also noteworthy about this list….

5 of the points are related to nutrition

3 of the points are related to mindset and prep.

2 of the points are related to actual physical training.

It’s not coincidental that nutrition and mindset are the BIGGEST factors for immediate results….and long term maintenance programs as well.

And since you can’t overstate the obvious enough, let’s say it one more time….

YOU WILL NEVER BE ABLE TO OUT-EXERCISE A BAD DIET!

Without further adieu, let’s a dieu this…

1. Increase INTENSITY and FREQUENCY…not duration.

Yeah, I know this city is cycling crazy right now. Copious amounts of men are stretching the limits of lycra and are sporting shaved and pasty thighs. But the fact remains it’s been proven that training with a high intensity has a direct and immediate benefit for physique AND performance.

2. Water is still your friend.

If you don’t drink enough, drink more. If I have to explain it, you need more info than what I can provide here. Google is also your friend.

3. Get quality protein and veggies with every meal.

That should be the vast majority of your plate.

4. Any starchy carbs are reserved for the first 1-2 meals after your high intensity workout.

No workout? Then no reward. As well, we are still talking about the good kind…whole grains, etc. As for the other sugary, snacky, white floury type….they don’t exist. (Remember, we’re talking short term here so yeah, you may have to sacrifice the Fruit Loops for 30 days….but preferably forever).

5. Eat FREQUENTLY…..

BUT…..never eat so much that you are stuffed. Never eat so little that you are always hungry.

6. Set a short term goal and don’t let anything stop you.

Yes, that will mean some sacrifice of your indulgences here and there. Tough. If you didn’t leave it this long, you wouldn’t need to make a sacrifice or two (and you also wouldn’t be reading this list this far)….

7. Start now. Not when conditions are perfect because they never will be.

Don’t wait until the next Monday…because this is a busy week and then there’s that thing on the weekend…because there’s ALWAYS a thing on the weekend. Make a better choice starting with your next meal and then don’t stop. Period.

8. You need a minimum of 5 hours of exercise per week.

Ideally 2-3 of those should include strength training. The other 2-3 should be a mixture of medium to high intensity activities of your choosing.

9. Your beverages should be non calorie containing drinks and mainly water, green tea or black coffee.

Yes, you can start eliminating all the things I didn’t list and yes, I know what you are thinking.

10. Be ruthless with your planned cheating.

Let’s say you slipped and didn’t plan your meals for your workday on Thursday very well so you had a bit of a less than stellar day. After all, you are human. Well, it’s up to you if you still do the cocktails and appies party on the deck on Friday. If you indulge again, you’re probably not going to hit your short term, “I want immediate results” goals.

I’m not saying that even with a ruthless and focused program that you won’t have any indulgences, but they will definitely be fewer and farther between so you need to choose your battles ahead of time.

So there you have it. By no means is this perfect, but no Top 10 list is. However, if you are complaining that you aren’t where you want to be and you aren’t doing at least 90% of the above, then you really aren’t prepared to do what it takes.

Any questions? Post them or email me directly.

Yours in health,

Cord

PS – if anyone is having a hard time finding how to get the 5 hours of exercise, click here to get more info on our Peak Ultimate Training Camp for $147 for unlimited training for the rest of the summer. It’s over 50% off and it will be gone soon.

CR

Whether you busted your butt all year long in the gym, or all year long your butt has been busting out of your pants, you need a Holiday Fitness Survival Plan to get you through the weeks of festivities. After all, however far you drop off now is that much more work you are going to do starting January 1.

But let’s be realistic…chances are you will partake in more than the usual amount of get-togethers and you will be faced with a plethora of festive, calorie-laden temptations. Here are some common (and not so common) strategies on how you can get through the season without punching another hole in your belt…

1) Eat BEFORE you go to an event.

You already know what is going to be there…tons of deep fried meat-like things, pastries disguised as healthy (‘oh, it had a green garnish, I guess it’s healthy’), desserts, and many other justifications-on-a-plate. The last thing you want to do is show up hungry and knock people over on your way to the buffet. If you are satiated ahead of time, you’ll be less likely to impress the crowd with your ability to eat 27 chicken wings.

2) If you are going to drink, nurse one alcoholic drink as long as you can.

‘Polite’ hosts (and frat boys) will be trying to fill up your drink every time it gets low. Take your time sipping so you have less temptation as some people just seem to have a hard time saying ‘no’ (but not you of course, you pillar of strength).

3) Load up the veggies.

Notice it said veggies, and NOT veggies & dip. They’re low in calories, good fer ya’ and you probably don’t eat enough of them anyway.

4) Alternate drinks.

No, that does not mean one scotch, one wine, one scotch, one wine…It means have a glass of water or Pellegrino before and after each alcoholic drink.

5) DO NOT skip your workouts.

Try to find a way to increase them (perhaps an unlimited boot camp for Dec for $127!?! (www.PeakFitnessBootCamp.ca). It will burn the extra calories you are consuming and decrease the potential downhill slide.

6) Enjoy without overindulging.

Go ahead…live a little. Get a SMALL plate and indulge on the things you really want. If you have a favourite or two, enjoy it. Just make sure it’s not a free-for-all.

7) Be more strict on your non party days.

Self-explanatory.

8.) Change your mindest.

The justification of ‘it’s just that time of year and that’s the way it is’ is self-delusion and a convenient excuse. You have a choice, everyday, every party, and you completely control the outcome.

It’s your choice to heed the above options or you can ignore it at your own peril. However if you do choose to sail through the holidays like a pre-diabetic at the Texas State Fair, our doors are always open to you.

Just make the cheques payable to Peak Fitness Management.

Yours in health,

Cord