Better Than a Gym!

Articles Written By: Jeff

About Jeff

Jeff is the Director of the National Association of Sports Nutrition, the Founder of the Foundation For a Fit America and the creator of TriSystem Fitness & Nutrition

Author Website: http://www.trisystem.info

What Bars and Shakes Should I Choose?

The Skinny on Shakes:

I've reviewed a lot of shakes and drink mixes.  My TriSystem Pre and Post workout shakes (members get my shake recipes on their menus.  Click here to become a member) are designed to not be refrigerated.  They are just a mix of powders that you can put in a shaker bottle and just add water when you're about to drink them.  Another option for the shakes are meal replacement packets by  Lee Labrada. They come in a box and you can also put them in a shaker bottle or water bottle.  Already made drinks that are liquid need to be refrigerated and are more expensive, generally  One that does not have to be refrigerated , but tastes best cold is the Isopure Zero Carb Liquid protein.  These are in glass bottles and work well with fruit and a few almonds.

 

The Deal With Bars:

Many bars have bad fats in them that could increase inflammation and actually store more fat.  Stock up on the Perfect Food Bars, they are made right here in San Diego.  Most Henry's stores have them. Check out the store locator on their website, http://www.perfectfoodsbar.com.  The Heart Thrive bars are also a "better bar"  the best place to get them is online at http://www.suncakes.com/Heart%20Thrive%20nutrition.htm.  They need to be refrigerated to last.  I order a lot and freeze some.  These are my first choice bars.   If you just can't find the time to get them, my second choices, for convenience are: 1.  A Clif Builder Bar or (3rd choice) just a Clif Bar or a Small MET-Rx Bar. These can be found in most grocery stores, even convenience stores and gas stations, but they are not as good as the Perfect Food Bars or the Heart Thrive for clean, non-GMO eating on the go.

 

Home Page and Log in Page Maintenance May 30th, 2012

May 30th –  Website Home page and log in page issue.

Email me at jeff@trisystem.com and I can email you a link that will get you into your program.  The site should be fixed by tomorrow.

Better Roundhouse Kicks, Gauranteed!

This Workout was designed Specifically for martial artist Neil Saffer as part of his Complete TriSystem Sports Performance Plan.  He is also on Specific TriSystem Menus and Supplements.  He will kick better in 30 days, Guaranteed!

Remember to Turn up your Volume!

 

Who can afford Personal Training anymore? The solution….

So I've written software programs

I've written apps

I've written books and courses

I've written infomercial programs and nationally recognized fitness plans

The one thing that works is direct interaction with a professional like me.  But that is limiting myself to the wealthy.  Everyone should have the luxury because, it is a necessity now.  Being fit is the one proven way to minimize our dependency on a failing healthcare system. So here is a way to get personally trained by me, using a program I created, that only costs dollars per session, not hundreds!

What do you think? 

Click here to learn more.

 

 

Avoid All Sugar!?

Watch this Compelling Newscast from 60-Minutes.

http://www.cbsnews.com/video/watch/?id=7403942n&tag=api&fb_ref=belowVideo&fb_source=home_multiline

There has been more and more research showing how excess sugar consumption has contributed to several health dilemmas in the United States.  I am well acquainted with the research, last year I worked with MET-Rx on their latest project, MET-Rx 180, I wrote in their nutrition guide about how the history of sports nutrition shifted in the 1980's to a low fat diet that gave way to a high carbohydrate and thus, more sugar content in processed foods

What is my opinion on all this anti-sugar sediment?

Sugar can be strategically placed in and athlete's diet to enhance performance and recovery.  Naturally occurring sugar in fruits, veggies and starches do not negate the value of those foods.  Eating them excessively or in a highly processed or condensed state will have a negative effect if done regularly.  So sugar during, and around exercise, is here to stay for athletes.  In meals away from exercise and competition, Jack LaLane said it best,"If man made it, don't eat it."

Jeff Kotterman

Mom’s Apple Pie

Dessert isn't always bad. Watch this weekend drive that's worth the trip! Mom's is a quaint Julian Bakery that smells like Grandma's house on Thanksgiving day. Offering a variety of fresh fruit pies, including sugar-free options, Mom's can easily fit into a TriSystem Nutrition and Fitness plan, without guilt or regret. Remember, there are no bad foods, just bad portions and a single slice of Mom's goodness will make you feel like you had a wholesome desert without destroying all your progress.

Anita Nichols, the owner of Mom's didn't want to go on camera but, she assures the fitness conscious among us that all her pies are made from scratch with basic ingredients. The video is filmed at one of 2 of her locations:

Mom 's Pies Wynola
4510 Hwy. 78
Julian, Ca 93036
760-765-2264
www.momspiesjulian.com

Check Mom's out for a dessert that won't destroy your fitness goals, tastes good and has nutritional value.

 

The 7 Weeks to a Swimsuit Summer Countdown, 6 More Weeks!

Are you already seeing changes?  I am! And the members that have been by the TriSystem Center have.  In just 1 week of making these simple food and exercise changes, it is pretty amazing how the body responds.  By now, you've completed your assessment and found your way around the software.   Log in to see what's in store for you today.  Your home screen says what's next.

The left side is your daily menus and the right side is your workouts.  You can easily print out menus, grocery lists and workouts for each day from the buttons at the bottom of the home screen.  Most members already know this but, did you see the other menu options on the right side?

The Metabolic profile tab tells you what you need to know if you don't have the planned meal to eat in front of you.  It explains the parameters that you need to follow to keep getting results.

Do you know how many calories you burn in a day?

Do you know the range of calories you need to eat per meal?

How about the distribution of proteins, carbs and fats?

How should your next meal look if it is at a restaurant or a friends house?

The Metabolic Profile Tab  answers these questions so you can stay on the plan ANYWHERE!

Here is an example of a Platinum Club Members's Metabolic Profile:

Analysis of your assessment answers indicates you burn 2065 calories/day. We have classified you as a 'regular' eater type. Your RMR has been calculated to be 1461 calories. Your SAF is calculated to be 415 calories.

To achieve your goals we have set your program to the following values:

Daily Minimum Calories   1461.00 calories.
Daily Maximum Calories       2065.00 calories
Metabolism Type       normal
Meals Per Day       5
Meal Protein%       30.00
Meal Carbohydrate%       50.00
Meal Fat%       20.00
Breakfast Calorie Percent       0.20
Lunch Calorie Percent       0.20
Dinner Calorie Percent       0.20
Pre-Workout Calorie Percent       0.20
Post-Calorie Percent       0.20

This member has a big range of calories.  Her program will have low calorie days as low as 1600 calories and high days as high as 2000.  Her calories are equally distributed throughout the day with each meal portion being around:

  • 1/3 lean meat, low fat dairy and egg whites, fish and fowl
  • 1/2 fruits, vegetables and whole grains
  • 1/5 cold pressed oils, avocados and nuts

This is information you can use from YOUR Metabolic Profile to choose meals and snacks when your out and about to keep you on track!

Remember, Just keep Loging in to WIN!

Still not a Platinum Member?  Become one Now!

Your Licensed Master Sports Nutritionist,

Jeff Kotterman

Have a Fit Easter!

He is Risen! So rise up with Him!

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The 7 Weeks to a Swimsuit Summer Bonus Video 1

Want to lose 3-6% body fat by Memorial Day Weekend?

Unless your already at Optimal Levels of Body fat, why not?

Here is the Bonus video for Platinum Club and 7 Weeks to a Swimsuit members only!  Remember to register for the members only Blog for your group here.  This is separate from Software membership and is free!

What if Exercise Makes you Nauseous?

So your working hard, trying to lose fat and get fit and every time you push a little harder, you feel sick.  How can you succeed if every workout makes you nauseous? I always say, " A successful fitness plan must follow the Progressive Overload Principe."  Taught in the NASN Personal Training Course, this principle simply means you have to continually push it! 

But exercise makes me feel sick!

The problem is this:  you have exercise intolerance.  Defined as  a condition where you are unable to do physical exercise at the level or for the duration that would be expected of someone in his or her general physical condition, or experiences unusually severe post-exercise pain, fatigue, or other negative effects. Exercise intolerance is not a disease or syndrome in and of itself, but a symptom.

One theory behind exercise induced nauseousness is an inability  of the body to tolerate the lactic acid in the muscle as a result of anaerobic exercise.  Lactic acid can cause nausea and fatigue if at high enough levels in the blood.

A simple solution to this is to stay well hydrated and also consume a product that contains potassium pyruvate, a nutrient known to help bind with lactic acid and increase the muscle cell's ability to derive energy aerobically.

My favorite product for this is scoop of Global Formula's BIOBURN ENDURE.   It contains POTASSIUM PYRUVATE, L-CARNITINE, COQ10, ALPHA LIPOIC ACID, CITRULINE MALATE.  Take it 30-40 minutes before exercise for best results.

I hope they make fruit punch flavor, but  raspberry will get the job done with a tart taste.  Where is the best place to get this?  Nutrimart.  888-600-9777

Be sure to mention you are a TriSystem Platinum Club member or TriSystem Supplement Club member to get your discounted rate.  Be truthful!,  only members get my Special discounted rate and I know who you are!