Losing weight is simple - not easy!

Losing weight is simple but not easy. Doubled-edged sword? Perhaps.

Let me explain.

A few weekends ago while seeking some much needed down time, I found myself reading success stories in a recent Oxygen magazine, watching a Dan John Intervention DVD, and working on my cookbook. Quite the multi-tasker, don’t you think?

I have found the problem with most magazines is that they display “fairy-tales.” We, as women, tend to let them get in our head and almost discourage us since we are working hard and not getting the same results. About the time I started letting some of those “success” stories get me down about my results, Dan John started talking about “keeping the goal, the goal.”

It suddenly became clear. You know that “ah-ha” moment you get when you’ve been slapped with some simple knowledge that you were making so difficult in that head of yours? I immediately dropped the magazine and zoned in on what he was saying.

“The goal is to keep the goal, the goal.”

Jessica on a 14kg (30.8lbs) Turkish Get-up for total-body strength and more!

Sounds simple enough but then there is the reality. Does your behavior reflect your goals? If your goal is fat loss, are your eating habits reflecting that 90% of the time? Keeping the goal the goal will provide success. If your goal is to get stronger, you train with heavier weights, right? So if your goal is fat loss, you have to eat better.

I’ve learned enough over the last year to have a very good idea about how to lose weight. I can lay out meal plans and even training programs for you that I know will work. I can tell you just about what food brands are falsely labeled “natural” and which ones truly are. For instance, Jif Natural peanut butter lists the following ingredients: peanuts, palm oil, sugar and salt. Since when is palm oil and sugar natural or good for you? This is not totally natural! Smucker’s All-Natural Peanut Butter lists only peanuts and salt as the ingredients.

My point being that learning how to eat “clean” and achieve fat loss is simple. However, actually putting the plan to use and achieving fat loss is not easy. We are human. Temptation is always going to be around. It’s up to you to not let it delay your goals.

Even if we live or work with people who have the same health and fitness goals as we do, there will still be moments when temptation slaps us in the face. I personally know this because, like I have said before, I live under the same roof as my trainer. He is far more advanced in his goals and can eat things I can not – yet. So there are days when I have to be stronger and not lose sight of my goals.

"The goal is to keep the goal, the goal!" - Dan John

I can train six days a week and ruin it with bad eating habits. You can NOT out train your diet! I hear people, even clients, say “I workout so I can eat.” This might keep you from packing on steady pounds, but it will not help you achieve any fat loss goals or the lean body you are seeking and only sets you up for failure.

I have found the easiest way for me to stay focused is by making sure my behavior reflects my goals.

Here are a few things you can do to stay on track.

KEEP A FOOD JOURNAL! Accountability is everything! Research shows people that keep a food journal lose more weight than those that don’t. When you see what you’re eating, you tend to think twice about what you’re putting in your mouth at any given moment. You have to think to yourself, will this bring me one step closer to my goals or one step further away?

80% of your fat loss efforts should be meal planning and preparation!

Follow the 80/10/10 Rule. 80% of your time should be planning and preparing meals and focused on your nutrition. 10% should be made up of metabolic strength training and the last 10% should be working on correctives and “other stuff.” The training is already set up like this at Underground Fitness Revolution. And we stress the nutrition aspect on a daily basis to our clients because it’s THAT important for your success.

Just those two tips can help you reach success as long as you continue to “keep the goal the goal.”

- Jessica

Time is NOT an excuse! You can accomplish a lot in 15, 10 and even 5 minutes each day!

The number one excuse for not exercising involves time. People often complain to me they just don’t have hours to spend working out or visiting crowded, overpriced gyms running on treadmills or elliptical machines.

Guess what?

You can accomplish a lot in only 15, 10 and even 4-5 minutes each day and burn fat, build muscle, boost metabolism, reduce insulin resistance and increase your energy levels.

Wait. Did I lose you at the 15, 10 or 5-minute part?

Seriously: kiss those long hours at the gym or on the treadmill and spin class goodbye!

If you only have 15, 10 or 5 minutes to train each day, then you need to focus on exercises that provide the biggest bang for your buck. If you’re spending your time on cardio equipment, the machine “circuit,” an aerobics class or a bunch of isolation exercises and bodybuilding-style workouts at the gym, you may be working long, but not hard or efficiently.

What exercises provide the best results in minimal time? Look at this list (not a full list but definitely some of the top exercises you should choose):

1.) Clean & Press (barbell, kettlebell, sandbag)
2.) Power Snatch (barbell, kettlebell)
3.) Deadlifts (barbell, kettlebell)
4.) Squats (goblet squat, double kettlebell front squat, barbell back, front and overhead squats)
5.) Swings (kettelbell)
6.) Bench Presses
7.) Get-ups
8.) Pull-ups/Chin-ups
9.) Pushup variations
10.) Sprints

Let’s discuss what to do if you only have 15 minutes to train each day.

If you have experience in the Olympic lifts (cleans, snatches, jerks), then I definitely recommend the clean and press as the ULTIMATE 15-minute workout. It hits every muscle in the body and will keep you forever young!

Many people don’t know how to perform the Olympic lifts, so my recommendation (and best thing for the majority of people – even those with experience in Olympic lifts) is the deadlift. The deadlift is THE total-body exercise. And working up to lifting heavy weight in the deadlift will build muscle and strength like nothing else. The problem is that not everyone has access to a barbell and weights, and some gyms won’t allow you to deadlift (if that’s your gym, RUN THE OTHER WAY!!!!).

Let’s move to the next best option and it only requires one simple tool: a kettlebell.

I recommend a Dragondoor kettlebell as they make the BEST kettlebell on the market. Yes, it is more expensive than the kettlebells you see at Walmart, Target and local sporting good stores, but you get what you pay for, and I can assure you that the quality, fit, finish and design of a Dragondoor kettlebell is FAR above all the other brands out there and it will last forever.

The kettlebell swing is the ultimate fat loss and body-shaping exercise!

For women, I suggest starting with an 8kg (17lbs) kettlebell or a 12kg (26lbs) kettlebell. Stronger women can start with a 16kg (35lbs) kettlebell. Most men should start with a 16kg (35lbs), 20kg (44lbs) or 24kg (53lbs) kettlebell.

With a single kettlebell, you can perform a number of exercises including three of the best ones for a total-body workout in 15 minutes or less. Of course, you should first receive proper instruction on how to use a kettlebell, and that’s where a certified HKC or RKC instructor comes in handy (Jessica and I are both HKC certified and working toward becoming RKC certified).

Once you know how to perform a kettlebell swing, get-up and goblet squat, you can perform a number of total-body workouts in very little time.

15-Minute Workout Ideas:

Here are a few great 15-minute workouts using a kettlebell:

The pushup is an awesome upper body and core movement!

Workout Option #1
Swings for 20 seconds
Pushups x 5-6
Rest 30 seconds
Repeat for 15 minutes

Workout Option #2
Swing for 30 seconds
Rest 30 seconds
Repeat for 15 minutes

Workout Option #3
At the top of the minute:
20 Swings, 15 Pushups, rest the remainder of the minute.
20 Swings, 14 Pushups, rest the remainder of the minute…
and so on down to 20 Swings, 1 Pushup.

The Goblet Squat is the BEST squat ever! Use a kettlebell or dumbbell and squat deep!

Workout Option #4
In your own time (finish within 15 minutes or less):
10 Swings, 10 Goblet Squats, 10 Pushups
10 Swings, 9 Goblet Squats, 9 Pushups
10 Swings, 8 Goblet Squats, 8 Pushups
Down to 10 Swings, 1 Goblet Squat, 1 Pushup

Workout Option #5
Ladders:
1 Pushup
1 Goblet Squat
10 Swings

2 Pushups
2 Goblet Squats
10 Swings

3 Pushups
3 Goblet Squats
10 Swings

4 Pushups
4 Goblet Squats
10 Swings

5 Pushups
5 Goblet Squats
10 Swings

Once finished, start back at the beginning of the ladder (1 Pushup, 1 Goblet Squat and 10 Swings) and work your way up the “ladder” again. Perform as many ladders as you can in 15 minutes (or 10 minutes or 5 minutes)!

Workout Option #6
10-9-8-7-6-5-4-3-2-1 Swings
10-9-8-7-6-5-4-3-2-1 Goblet Squat
10-9-8-7-6-5-4-3-2-1 Pushup
Go until you’re done.
I would suggest doing them 10-10-10-9-9-9-8-8-8…

Don’t have a kettlebell? No problem! Try this body-weight circuit that can be done in 15 minutes!

Workout Option #7
1.) Body-weight Squat (or Deadlift Variation)
2.) Pull-ups/Chin-ups, Core Rows (Renegade Rows) or Recline Rows
3.) Lunge Variation (Split Squat, Forward Lunge, Lateral Lunge, Reverse Lunge, etc.)
4.) Pushup Variation or Pushup Hold
5.) Side Plank or Plank Hold (Plank Walk-ups, Mountain Climbers or other plank variation of your choice)

Perform each exercise for 30-45 seconds followed by 30-15 seconds of rest (1-minute total time for each exercise with rest). Move to the next exercise. Each “circuit” will take 5 minutes. Repeat three times for 15 minutes. The possibilities are endless when it comes to different body-weight exercises you can use in a circuit like this!

Sprints are awesome for fat loss and working the abs and legs!

Workout Option #8
Sprint 15 seconds, rest 45 seconds
Repeat 15 times (15 minutes)
Puke!!

Workout Option #9
Body-weight Squats for 30 seconds
Pushups or Pushup Hold for 30 seconds
Repeat for 15 minutes nonstop!

10-Minute Workout Ideas:

What if you don’t have 15 minutes? Try these 10-minute workouts:

Workout Option #1
Swings for 20 seconds
Pushups x 5-6
Rest 30 seconds
Repeat for 10 minutes

Workout Option #2
Swing for 30 seconds
Rest 30 seconds
Repeat for 10 minutes

Workout Option #3
At the top of the minute:
20 Swings, 10 Pushups, rest the remainder of the minute.
20 Swings, 9 Pushups, rest…
and so on down to 20 Swings, 1 Pushup.

Don’t have a kettlebell? No problem! Try this body-weight circuit that can be done in 10 minutes!

Workout Option #4
1.) Body-weight Squat (or Deadlift Variation)
2.) Pull-ups/Chin-ups, Core Rows (Renegade Rows) or Recline Rows
3.) Lunge Variation (Split Squat, Forward Lunge, Lateral Lunge, Reverse Lunge, etc.)
4.) Pushup Variation or Pushup Hold
5.) Side Plank or Plank Hold (Plank Walk-ups, Mountain Climbers or other plank variation of your choice)

Perform each exercise for 30-45 seconds followed by 30-15 seconds of rest (1-minute total time for each exercise with rest). Move to the next exercise. Each “circuit” will take 5 minutes. Repeat twice for 10 minutes. The possibilities are endless when it comes to different body-weight exercises you can use in a circuit like this! Go to our YouTube page for exercise descriptions/videos showing you how to perform many of the above exercises and more!

Workout Option #5
Sprint 30 seconds, rest 30 seconds
Repeat 10 times (10 minutes)
Puke!

5 Minutes (or Less) Workout Ideas:

Have less than 10-15 minutes to train? How about 4-5 minutes? Try these simple 5-minute workouts and see what can be done for the ultimate in minimalism!

Workout Option #1
Reverse Ladder:
Swings x 10
Goblet Squats x 1
Swings x 9
Goblet Squats x 2
Swings x 8
Goblet Squats x 3
Swings x 7
Goblet Squats x 4
Swings x 6
Goblet Squats x 5
Swings x 5
Goblet Squats x 6
Swings x 4
Goblet Squats x 7
Swings x 3
Goblet Squats x 8
Swings x 2
Goblet Squats x 9
Swings x 1
Goblet Squats x 10

Yep, this one only takes about five minutes and it will kick your butt (literally)!

Workout Option #2
1.) Body-weight Squat (or Deadlift Variation)
2.) Pull-ups/Chin-ups, Core Rows (Renegade Rows) or Recline Rows
3.) Lunge Variation (Split Squat, Forward Lunge, Lateral Lunge, Reverse Lunge, etc.)
4.) Pushup Variation or Pushup Hold
5.) Side Plank or Plank Hold (Plank Walk-ups, Mountain Climbers or other plank variation of your choice)

Perform each exercise for 30-45 seconds followed by 30-15 seconds of rest (1-minute total time for each exercise with rest). Move to the next exercise. Each “circuit” takes 5 minutes. The possibilities are endless when it comes to different body-weight exercises you can use in a circuit like this!

Workout Option #3
Sprint  for 30 seconds, rest 30 seconds
Repeat for 5 minutes

Workout Option #4
Swings for 30 seconds
Rest 30 seconds
Repeat for 5 minutes

Workout Option #5
Swings for 20 seconds
Pushups x 5-6
Rest 30 seconds
Repeat for 5 minutes

Nate performing a get-up with 28kg (62lbs)! One of the BEST exercises ever for your whole body!

Workout Option #6
Get-ups (perform 1 rep per side every 30 seconds, alternating sides)
Repeat for 5 minutes!

Workout Option #7
Countdowns:
10 Body-weight Squats
10 Pushups
9 Body-weight Squats
9 Pushups
8 Body-weight Squats
8 Pushups
And so on until you’re down to 1 Body-weight Squat and 1 Pushup!

Don’t even have 5 minutes each day? Can you spare at least four minutes? If so, welcome to TABATAS!

Tabatas are named after the Japanese researcher Dr. Izumi Tabata who discovered an interesting way to increase both anaerobic and aerobic pathways at the same time. Tabatas are considered high-intensity interval training (HIIT) which involves short, intense 10 – 60 second bursts of all-out effort followed by short rest breaks and repeated for a certain amount of “sets” or time (in this case up to 4 minutes).

With Tabata training, you’ll quickly notice you have more energy, sleep better, and your clothes fit a little looser.

Before you dismiss this as another infomercial exercise gimmick, there is a ton of science to support these claims.

A study in the Journal of Applied Physiology, for instance, showed that just two weeks of HIIT increased fat burning in moderately active women. And a study in the journal Metabolism concluded HIIT reduced fat far better compared to endurance training in much less time.

Another benefit of Tabatas is that it greatly increases your aerobic as well as anaerobic conditioning making you a better athlete.

You can get these benefits running sprints, hill sprints or climbing up a huge flight of stairs.

If you’re new to Tabata training, I recommend sprinting for 10 seconds and resting for 20 seconds and repeating up to eight times (four minutes). If you’re an intermediate trainee, sprint for 15 seconds and rest for 15 seconds while repeating up to 8 times (four minutes). If you’re truly advanced and ready for the true Tabata test, sprint for 20 seconds with only a short 10-second break and repeat for eight total rounds (4 minutes).

Due to the high-intensity nature of Tabatas, you may not be able to complete the four-minute circuit the first time around without losing your lunch. In that case, start with the shorter work periods (10-15 seconds) and work your way up over the course of several weeks to the full 20-second sprint with a 10-second rest break or complete six rounds instead of eight (3 minutes instead of four).

Despite the short workout time needed, when performed correctly, you’ll see changes quickly when using Tabatas as a workout by itself or as a nice finisher at the end of a strength training session or run.

Now you have multiple options and ideas for the times when you only have 15, 10 or even 4-5 minutes to exercise each day.

Don’t let time be an excuse. You can accomplish a lot in very little time in the comfort of your own home with minimal equipment.

Crank it!

Nate & Jessica

Cravings killing your fat loss? Try these power food snacks!

Want to kill those cravings that can lead you to failure?

Try some of these power foods next time you’re craving something sweet or salty.

Sunflower Seeds: Packed with nutrients, and snacking on a handful may regulate your nerves and muscles. 1 serving = 1/4 cup

Plain Frozen Greek Yogurt with Fresh Fruit: Less fat than ice cream, packed with protein, plus the fruit will give you more flavor, texture, and vitamins.

Dark Chocolate: (65% or higher) Just a small portion of this antioxidant packed treat will satisfy that sweet tooth. Eat .5 – 1 ounce.

Pistachios: They satisfy a salt craving while delivering more natural antioxidants than most other nuts. Plus, having to shell them will slow you down and cause you to fill up and eat less. 1 serving = 1/4 cup

Every meal is a chance to start over and do it right!

- Jessica

"Protein, Produce and Water!"

You probably already know that you should consume 8-10 servings of vegetables and fruits every day for massive health benefits. You also probably know you’re falling way short of that. Here are a few simple and creative ways to get more veggies in your diet.

1.) Mix Veggies in Your Eggs, Omelets or Casseroles.

Every morning I make eggs for our family. I may switch up the style (scrambled, wraps, omelets, frittata, muffins, etc.) but I always incorporate veggies somehow.

Scrambled Eggs (makes 2 servings)

4 Large Farm Fresh Eggs

1 Cup Chopped Spinach

2 Ounces Shredded Sharp Cheddar Cheese

Microwave some steam fresh veggies and add them to your scrambled eggs!

Green Giant Eggs

1 Cup Cooked (Frozen Green Giant Antioxidant Blend veggies)

4 Large Farm Fresh Eggs

2 Ounces Shredded Pepper Jack Cheese

The Whites

4 Large Egg Whites

2 Ounces Shredded Sharp Cheddar Cheese

2 Tbs. Natural Salsa

2.) Use Raw Veggies as a Late Night Snack.

Try these simple, healthy suggestions:

- Celery with all-natural peanut butter or almond butter (the only ingredients should be nuts and salt!)

- Carrot sticks and Greek yogurt (add chives, garlic powder, onion powder, and salt)

You can make a healthy pizza using Lavash and plenty of veggies!

3.) Puree Your Veggies Add Them to Tons of Different Meals.

They will go virtually unnoticed in meatloaf, burgers, taco meat, chili, Lavash pizza or spaghetti. You can also make a variety of healthy stews and soups as well!

- Jessica

Put down the burgers and fries and choose something healthy!

I always hear people say how hard it is to stay on track when they eat out. I used to be guilty of this same excuse until I learned a few good tricks. Now eating out is simple and I don’t even get anxious when I end up at a fast food window or even in a pizza parlor. Take some notes and tape them inside your wallet so next time you’re in a squeeze and need to make healthy choices on the go, you have no excuses.

1. Pre-Plate Your Food at the Buffet. Research has found that when people load their plate at the buffet one time only, they eat about 14% less food than those who take smaller portions and return for seconds. You don’t need to sample everything. Get what you need (meat and veggies) and be done!

2. Practice “Hari Hachi Bu.” It means to push away from the table when you’re about 80 percent full. Leave the table before you are stuffed.

3. Learn to Say “No, Thank You!” or “Please Don’t Bring Any Bread.” If the waiter or waitress offers to bring you bread, or better yet, when he plops it in front of your starving nostrils, send it back immediately. If it’s there in front of you, you will eat it. Avoid the temptation of filling up on the bad stuff before the good stuff arrives. Bread has no nutritional value and is the worst thing to scarf down before your meal since it causes your insulin to spike.

4. Split Stuff. When ordering a meal in a restaurant, you can pretty much count on the portion sizes being 2-3 times larger than what they should be for one person. Try splitting your meal family style with your dining partner. Or, ask the waiter or waitress to box half the meal before it even arrives at your table. Another great idea is make your entree from appetizers like soup and salad.

5. Double Up on the Veggies. Whenever you order your meal, it usually comes with some sort of starchy side like potatoes, pasta or rice. Ask to replace it with another side of steamed, sauteed or grilled veggies instead.

Drink more water! Many times when you think you're hungry it's really thirst!

6. Drink More Water. Try drinking 8-16 ounces of water before your meal arrives. This will help fill you up causing you to not overeat. In addition, many people feel hunger, but they are actually thirsty or dehydrated. Always drink water before your meal, during and after.

Here are a few tricks I use when I’m in a pickle:

Wendy’s: Large Chili, Side Salad (no dressing); Water

McDonald’s: Grilled Chicken Sandwich Loaded with Extra Tomato, Lettuce and Other Veggies, plain or with mustard (throw out the bread!), Apple Slices; Water

Moe’s / Chipolte: Ask for your burrito “naked” or as a “streaker.” This way, you skip the tortilla/burrito (which accounts for more than 300 calories and 80+ grams of insulin-spiking, fat-storing carbs!). Load up your bowl with meat, beans, veggies (NO RICE), cheese, salsa and guacamole (NO SOUR CREAM!); Water

If you want to stay lean and healthy, choose a "dough-less" pizza instead!

Arby’s: Ultimate Angus with Extra Tomato, Lettuce and Other Veggies, plain or with mustard (throw out the bread!); Chopped Side Salad (no dressing); Water

Pizza Chains: Easy. Order a dough-less pizza. Sounds crazy, I know, but most places will make one for you. Just get the pizza as you would with all the toppings you desire with no crust!

- Jessica