Better Than a Gym!

Blog Articles

Metabolic Health- San Diego April Meeting

It’s time for another Low Carb San Diego meeting with new speakers, new vendors and new friends to meet and greet.

Saturday, April 22nd from 2pm-4 pm

at The TriSystem Center

8898 Clairemont Mesa Blvd., Suite J

San Diego, Ca 92123

This month we have a great speaker who will help us navigate the brain/weight connection. If you are having problems sticking to a nutrition and exercise plan or you just don’t think your body is responding despite your best efforts, this meeting is for you. Streaming live on the TriSystem Facebook page.

Tell us on Facebook that you’ll be going here:

https://fb.me/e/MqpUXguc

Dr. Ben Returns to San Diego!

Join us for another San Diego Low Carb Meeting!

San Diego Metabolic Health Meeting Sponsored by Low Carb SD

You saw him at the Low Carb USA Symposiums. You saw him at previous Low Carb San Diego meetings before covid. Now, back by popular demand is your opportunity to see exactly how Dr. Ben Bocchicchio’s innovative and unique training program has continued to help people in various metabolic conditions. Come with your note pad. Learn from this double Phd. and his 45 years of experience and wisdom. He started fitness for low carb before low carb was even a thing!

This is a FREE event!

Low carb vendors welcome with previous approval.

Too much of a good thing can be a bad thing!

Some people believe they should stay completely away from wheat, gluten and all starches. There a those who stay in ketosis using alternatives to bread, pastries and sweets. They successfully stay low carb with artificial sweeteners, sugar alcohol and modern food products that mimic a high carb diet. This is an interesting method in that in the absence of calorie concern, portion control could get out of control. You could still be in ketosis while consuming way more calories than you need. Consuming Stevia, erythritol, Sucralose and other sweeteners multiple times a day, everyday may cause other imbalances in digestion, hormones and thus, your health.  This could be why you have plateaued!

Tina Kotterman reminds me that treats are just that, treats.  Treats, by definition are not supposed to be eaten everyday.  They are supposed to be things that enhance an event or celebration, not a commonplace food that you expect everyday.  If you develop that mindset, you’ll be able to manage healthy eating better both physiologically and psychologically.  So how is your mindset?

Do you depend on “keto safe” foods that you can eat large quantities of?  or can you eat 1 -2 small slices of a low carb pizza (like the recipe in my newsletter below) and receive the benefit of a small portion of legumes in your diet.  The American habit of eating a whole pizza or even a half of one is in part, one of the reasons we’ve gotten to this modern health dilemma.  There may be valid health conditions that warrant a no bean diet but,  just because it’s not “Paleo” is not a reason to banish all legumes from your diet for ever.  They actually have nutrients in them.

If you like what I’m saying and you want to check out the TriSystem recipe mentioned,  please click below and get my newsletter emailed to you.  If you’d like to get reminded when a post or article gets posted, view this post one my website and subscribe there.

Thanks for reading,

Jeff Kotterman

Here’s the link:

https://jeffkotterman.fitproconnect.com/Newsletter/2018/9/24/?LinkId=22515571

 

Something Completely NEW and DIFFERENT at TriSystem…

This is for ANYONE who wants to start the day right and get the absolute most out of their day.  This is NOT religious,  its just RIGHT!

  • What if you tried a new way to start your day? 
  • Do you want to do the right thing?  
  • Do you want to operate according to your design and act in a way that honors God with sweat and open your mind, body and soul for His will for you?
  • What if you gave God the first 30 minutes of your day?
  • What could He do with it?
  • Will you miss this opportunity to grow better than you’ve ever been before?

Enter TriSystem  IgniTe Workouts!  Your solution to the “Back to School Back to Fitness” SeasonCredible scientific research says that one of the best ways to stimulate metabolism is to exercise first thing in the morning.  TriSystem  IgniTe workouts do exactly that with 5 am workouts, 5 days a week designed to rev your metabolism and stimulate muscles without bulking or traditional body building.  You have to see it to believe it and we are going to help you do just that! 

Current and new clients that have one-to-one sessions get to try TriSystem  IgniTe  workouts for 1 month, for free.  

Are you not training right now?  That’s okay.  You can try one TriSystem  IgniTe workout free then only $69 for the first month!

Email jeff@trisystem.com or text IGNITE to 619-757-7388 for more info.  Denys Jaramillo will be teaching these new, innovative sessions.

Want to talk to Denys?  Call or text 619-654-5206

When you feel like putting your fitness on “Pause.”

If you’re trying to improve your own health and fitness… it’s an absolute MUST READ.

“I’ll resume healthy eating/exercising after vacation… once the baby is born… after Dad gets out of the hospital… January 1… Monday.”

While this kind of Pause-Button Mentality may seem reasonable, it could be ruining YOUR health and fitness efforts.  Here’s why, and what you can do about it…

What’s the harm in “pausing” healthy habits when life gets crazy?  Well, this completely natural and well-meaning impulse is one of thefastest, surest, most reliable ways to SABOTAGE YOUR efforts.

It may give YOU temporary relief… along with the cozy illusion that if YOU “start fresh”, YOU”LL find the magical “right time” to begin.

But, unfortunately, there will never be a perfect time to hit “play” again. You and I both know –perfection just doesn’t happen in real life.

The Solution:  You simply “adjust the dial”. Here’s how…
Small improvementsdone consistently over time.

So today, let’s shift from an “all-or-nothing” mentality…
which usually gets YOU “nothing”…
…to an “always-something” approach, where YOU can still make progress…
I always say:

“The only bad workout is a missed workout.”

…even amid vacations, demanding work schedules, family demands, injuries, emergencies.

If you can just keep moving forward, no matter what happens, no pause buttons, no do-overs… you’ll WIN. And I win too.

Make the TriSystem Shift from  “all or nothing” to “always something” for success in 2017!

Start by making February your “Always Something” month.  Email or message me about our 28 Day Pounds For Dollars Challenge stating January 31st.

Jeff Kotterman

jeff@trisystem.com

Choose your Thanksgiving Menu the TriSystem Way! Nutritious, Beneficial, and Tasty!

The day is approaching and the choice is ultimately yours.  What are you going to fill your plate with?  How are you going to enjoy your day?

Following up on my “Battling Those Holiday Pounds” posted article, I’ve compiled the nutritional information for two traditional Turkey-day meals.  One has more calories and fat than most should consume in a whole day.  The other has 75% less calories and 90% less fat.  Both are traditional meals containing specific holiday foods.  The larger meal will most definitely cause fat to be stored.  The larger meal will cause drowsiness and discomfort for hours after the meal.  The smaller meal is balanced and fulfilling, leaving you energized and room for a small dessert meal two to three hours later.

What are you going to do on Thursday?

 

  Meal 1   Amt Description

Protein

Carbs

Fat

Calories

High Calorie Thanksgiving Day Meal, 42% of Calories from Fat
0.20 – turkey, bone removed Turkey, all classes, dark meat, meat and skin, cooked, roasted

88.85

0.00

37.30

714.27

0.75 – cup Potatoes, mashed, home-prepared, whole milk and butter added

2.96

26.32

6.66

166.95

0.33 – cup Gravy, turkey, canned

2.04

4.01

1.65

40.06

0.75 – cup Bread stuffing, bread, dry mix, prepared

4.80

32.55

12.90

267.00

1.00 – serving STOUFFER’S, Creamed Spinach, frozen

3.50

9.00

13.13

168.75

0.25 – cup Cranberry sauce, canned, sweetened

0.14

26.94

0.10

104.57

1.00 – roll (pan, dinner, or small roll) (2″ square, 2″ high) Rolls, dinner, plain, commercially prepared (includes brown-and-serve)

2.35

14.11

2.04

84.00

1.00 – pat (1″ sq, 1/3″ high) Butter, with salt

0.04

0.00

4.06

35.85

1.50 – glass (3.5 fl oz) Alcoholic beverage, wine, table, white

0.15

1.24

0.00

105.06

Meal 1

Total Grams

104.83

114.17

77.84

1686.51

Total Cal

439.57

452.8

698.63

Total Cal %

26.06

26.85

41.42

 

  Meal 2   Amt Description

Protein

Carbs

Fat

Calories

Better choice Thanksgiving Day Meal, only 20% Calories from Fat
4.00 – slices Turkey breast meat

19.35

0.00

1.36

94.60

1.00 – cup Beans, snap, green, frozen, cooked, boiled, drained without salt

2.01

8.71

0.23

37.80

1.00 – small Sweetpotato, cooked, baked in skin, without salt

1.03

14.56

0.07

61.80

0.25 – cup Gravy, mushroom, canned

0.75

3.25

1.61

29.75

1.00 – oz Bread stuffing, bread, dry mix, prepared

0.91

6.14

2.43

50.37

1.00 – roll (1 oz) Rolls, dinner, whole-wheat

2.44

14.31

1.32

74.48

0.25 – oz GFA Brands, Inc. Smart Balance

0.00

0.00

2.25

8.02

4.00 – fl oz Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid

0.17

13.80

0.12

56.21

8.00 – fl oz Carbonated beverage, club soda

0.00

0.00

0.00

0.00

Meal 2

Total Grams

26.66

60.77

9.39

413.03

Total Cal

106.9

238.67

84.12

Total Cal %

25.88

57.79

20.37

 

 

 

 

 

Trying to be Perfect – by Jen Bratton

jenbratton2To those who get discouraged and therefor regress in their efforts to eating healthier, I hope I can be of some encouragement.
Two years ago I began my lifestyle change. I went to TriSystem, met with Jeff Kotterman, got pinched and measured, talked about nutrition (and exercise), and signed on to be a client. I was STOKED!!
When I got my personal nutrition guide and menu I took it seriously. I weighed and measured EV-ER-Y-THING. I, the person who does NOT like to be in the kitchen unless it’s to make a dessert, would make not one, but two meals at times. One for me, one for my family. I took it to the extreme. I also took it too far. I ended up stressing myself out so bad that I ended up with Shingles. Encouraging, isn’t? Haha.
I went back to Jeff and co-trainer, Kathy, and they brought me back down to reality. If it were not for them, I would have quit. I’m an all or nothing person. They helped me figure out how I can eat healthy, and not stress out. “Instead of this, try this”…type of thing. “If you know you’re going to have a dessert, don’t eat…”
Slowly, but surely I have changed my eating habits. Don’t get me wrong, I still enjoy my treats, however, I have learned (though sometimes I still “forget”) how and when to eat them. I still snack, actually, I am supposed to eat 5-6 times a day, but I snack on healthier foods. In fact, I just had a carrot and some protein milk. That within itself is a HUGE deal. When I started this whole thing, protein powder was the death of me. EWW!!
There are many foods I eat/drink that if you would have told me two years ago that I would ENJOY them now, I would have laughed in your face. Start slowly if needed. For example, I am not a fan of Greek yogurt. I chose Greek yogurt with “fruit” in it to put in my smoothies. Then, I learned to eat it by itself. Later I started buying plain Greek Yogurt to put in my smoothies, now I am trying to learn to eat it by itself. See, when I say slow, I mean slooooooow.  jenbratton1
Point is, getting healthier and stronger is NOT an overnight, one week, month long, or even a year long event, it’s a life time process. If you fall at breakfast, don’t beat yourself up over it. Get back up. As Jeff has told me many times, past food choices are in the past, and just like sin, they’re forgiven and done with. (He says it so much better than I do.) Just make that next meal/snack a healthier one and start again. You’re not perfect. You’re not going to be perfect. If you try, you just might get Shingles, and stressing over that last meal, or the weight/measurements of your next one, isn’t worth it.

Once a year Christmas Sale: Cut your Session cost IN HALF!!! Limited to only 9 Clients

Christmas Sale

Yes, it’s that time of year again and this is the best sale we’ve ever had!

BETTER THAN BLACK FRIDAY!

This is sooo good we are limiting it to 3X3 TriSystem Clients.  Once 9 people do this, the offer is gone until next year.

We have switched over to paying monthly for session for both nutrition coaching and personal training.  Most clients are paying between $40 and $45 per session per month.  With this sale you could drop your session cost to as low as HALF that!

Here’s how it works:  if you pay $1000, I’ll give you $1100 in program  development, training  and nutrition sessions.  $2000 gets $2300, and so on, as it’s shown in the image above.  So if you pay $3000, you get $3600 of premium TriSystem Service. 

That pays for a YEAR (48 weeks) of twice a week sessions. 

That’s 2 Months (8 weeks) or 16 Session FREE!

The more you spend , the more you save.

Do it now, this only happens once a year .  Take advantage because once they’re gone, they’re gone!

Make an appointment at 858-694-0317 or jeff@trisystem.com

It’s time to stop the lies and actually do something better! Go to betterthanagym.com and see!

It's time to stop the lies and actually do something better!  Go to betterthanagym.com and see!
Posted by Instagrate to WordPress

You never know who you really are until you try. Check out these sexy progress pics.

You never know who you really are until you try.  Check out these sexy progress pics.
Posted by Instagrate to WordPress