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

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!

The Nutrimart Project!

Welcome to the Nutrimart Project!

Is a well known supplement store providing a wide variety of sports nutrition products as well as other health food and functional food products.  Join us on this journey.  A big part of the TriSystem Supplement Club is providing unbiased research in supplementation as well as the best places to find them, at the best prices.  Well we've put our heads together and combined our expertise to release…

The Nutrimart Project!

The following are our test subjects in a 90 day experiment to see what happens when we subject someone to a Supplement Club membership as well as TriSystem Premium Program Binder,.  These "Lab Rats" are in for a big transformation!  Watch as we subject them to this meeting of the minds.

They all started January 24th, 2012.  Watch their progress!  

Watch the General Manager Eric Groenberg of Nutrimart , El Cajon, California. As he makes an incredible Journey!

September 19th, 2011 — It all Started!

September 27th, 2012 – Results Already!?

Blooper…

January 19th, 2012 — Progress Even When he Cheats!

February 16th, 2012 – 13 lbs of pure fat loss in 3 weeks!

March 6th, 2012 – 1 inch gain in chest, half inch gain in arms in 3 weeks!

Thank, You Test Matrix

July 26th, 2012  Back after a painful shoulder Injury.  Down to a lean 216 lbs.  The girlfriend likes it!

Secrets to Eating Better Than Before!

To connect with Santos, my client seen above, visit his website at www.santosministries.orgSantos also works with drug and alcohol rehab resources.  Feel free to contact him anytime.

Before Jack LaLane died, I had a chance to talk with him in a radio interview. I asked him this question: "What do you think is harder to do: exercise correctly or eat right? You'll never guess what he said. In another post, I'll share a link to that interview. Our opinions differ in this question. Exercising 5 days a week is great for fitness, you only have to make the right decision 5 times in a whole week. Eating correctly is a little more challenging for me because I eat 5 or 6 times a day. That's 30+ correct decisions per week. Not only do I have to choose to stop and eat at the right time, I also have to choose to eat the right foods in the correct portions. That's a lot more decision making!
That is why you need to plan what your eating for the day. You need to know what you're going to eat before its time to eat. And it's gotta have the right nutrients in the right portions for the right amount of calories. That way each meal, your keeping your metabolism up while fat burning and muscle building at the same time. That is why I created the Cafe Club. We need to have a place to go that knows who we are, what we like, what we need and most of all…. What we should eat! Want to know what you should eat? Become a member:

To get the Premium TriSystem experience, join my Platinum Club, click here.

To focus on your food, join my Cafe Club, showing you what's the best for your body to eat, click here.

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Find Your Thing! – Great Fitness Lessons from a Kaiser Commercial

 

 

Kaiser has this short 30 second commercial and it really touches on something important for maintaining fitness. Click play above if you haven't already. Personal Fitness is such an individual thing.  There are literally millions of ways to get fit.  A variety of workouts, foods and supplements will get the job done in different combinations.  The key is to find what works for you.  Its "gotta work!"  What you do has to be effective.  The problem is a lot of the time, the most direct route to fitness is not something you want to do.  If you don't like it, you won't keep doing it.  If it doesn't become a habit, you just started down the road to yo-yo fitness.  Getting fit, then not, then fit again is hard on the body.

The trick is to find something that you like enough to keep doing that also works.  There are a lot of choices out there. Some choices are awesome at first, then, not so much.  It's like eating your favorite meal. Even though it's your favorite, after eating it seven days in a row, it's not your first choice on the eighth day.  That is why it is good to have several different favorite meals and workout routines, even different supplements you cycle through. 

I know I can eat the same thing until I wear it out.  Then I don't want it no matter how good it is for me.

Lesson 1:  Eat with enough variety that you don't wear out meals and foods.

I'm guilty of doing the same workout over and over because I initially saw great results.  Even though I hit a solid plateau, I stuck with it, because I liked i, and I always thought back to the original results. Sometimes I'd keep progressing in a workout, pushing harder and harder until I was on the edge of injury or just plain over-trained.

Lesson 2: Change your workout often enough that you prevent plateaus and injuries.

Taking those super-duper supplements can really give you an ergogenic edge or at least a placebo effect.  Especially with pre workout supplements that contain stimulants.  Your body can build a tolerance to caffiene and other nutrients, just like it can to alcohol.

Lesson 3:  When it comes to supplements, more is not always better.  Remember to take a break from your supplement regime and switch things up.

Well, there is some food-for-thought, pun intended and three lessons.  Of course 3.  This is TriSystem for crying out loud.  It's gotta be 3.  I hope your thinking about your fitness, working smarter, not harder.

Keep Logging in

Keep logging in to see new workouts and exercises.  Log in to see new recipes and meals.  Log in to see what the latest is in supplementation!

And most of all, Stay Fit!  Fit for HIS service!

Jeff Kotterman, NASN Licensed Master Sports Nutritionist,
Helping you do better, what you love to do!

 

TriSystem.com Member Services hours

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Hey motivated TriSystem Members! I know you have questions about your program, maybe even some problems from time to time. We have solutions! I have answers. Contact me at memberservices@trisystem.com or, for you old-school members, 858-694-0317. Keep in mind, we maintain a healthy, fit balance by closing Saturday and Sunday. A late Friday request may not be answered until Monday. Don't freak out! We love you and will take care of you during business hours.