Greetings,
Are you ready to find your inner strength? To learn how to push through obstacles that you didn’t think were possible? Are you tired of letting things happen to you rather than making things happen? My training philosophy is to train you to be proactive with your life, stop being a spectator and letting things slide by. The potential in all of us can be astounding, if you are ready for that read below:
I usually start my quarterly emails with all the information about classes and times but this New Year I would like to discuss inner STRENGTH with you. Everyone has it, you just need to learn how to tap into it when it matters the most.
2011 has been one of the most challenging years of my life. I lost my mother in October to cancer and as you know, she and I were extremely close. She was diagnosed in December of last year and for 10 months she and I battled this horrible illness together. So, what does this have to do with fitness? I have found that all my physical training had prepared me for one of my hardest jobs and that was helping my mother pass into the next world. Yes, I was strong enough to pick her up out of bed, wash her, carry wheelchairs and get her to the oncologist office. But my true strength came when I didn’t think I had any left, looking into her eyes and being brave enough for the both of us…that is true strength.
Do lunges and squats give you “true strength”…maybe not, but it sure as hell starts there. Training hard, working your body past the comfort zone, trains your mind to withstand discomfort. The mind cannot discern whether it is physical or mental, they both hurt. When you challenge yourself physically, your “mental muscle” (the mind) learns how to channel that stressor (whether it is physical or emotional) and becomes stronger. It is the triad of your very being; physical, mental and emotional strength. This helps you with life’s challenges whether it is weight loss, personal growth, relationships or work related. Come with me as we pass into 2012 and find true, inner STRENGTH.
THE SWEATSHOP WILL BE OPEN MONDAY JANUARY 2nd ~ 9:30-10:30 FOR GROUP TRAINING. COME AND WORKOUT WITH ME FOR THE FIRST TRAINING OF 2012!
*NEW! QUICK FIRE TRAININGS!
30 minute class of Metabolic Workouts
Wednesday 9:30-10:00 - $40.00 for 4 trainings. Classes start January 11th.
GROUP TRAININGS:
Monday and Thursday 9:30-10:30 & Wednesday 4:00-5:00 –
$12.00/pr class if you sign up, $15.00/pr class for drop ins.
SEMIPRIVATE TRAININGS:
Monday and Wednesday 7:00-8:00AM (small group of 2-5 people) $25.00
PRIVATE TRAININGS:
Contact me for times and price options. Rshean22@aol.com
Meet me at The Sweatshop and let’s build some STRENGTH.
You never know how Strong you are until Strength is all you have left.
PS: on a happier note are my grandkids, they make my life a better place.
Alex Drovatzekas 18 months (Whitney)
Reece Clinton 10 weeks (Ryan)
Baby Girl Shean 29 weeks due 3/26 (Peter)
~Rob
www.yourtrainercalling.com
Showing posts with label Newsletters. Show all posts
Showing posts with label Newsletters. Show all posts
Sunday, January 1, 2012
Saturday, January 1, 2011
It's your Trainer calling and it's time to pick up!
Happy New Year!
Another year, a new calendar, a fresh page has been turned over giving you the opportunity to make some serious changes in your life. What are your dreams for this New Year? I have been in the fitness industry for over 20 years and have helped ordinary people do some extraordinary things. I am sure you are thinking, here it comes~someone else's success story. But the only difference from the ones that do and the ones that don't is the ones that succeed BELIEVE they can. All you need to do is choose that you are worthy of everything wonderful that life has to offer. Whether it is dropping some weight, feeling stronger, have more energy, finding 1 hour a day that you can call your own, creating some peace in your life...whatever it is that you find yourself reaching for is attainable. You just need to BELIEVE that it is possible, when that happens the hard work is done. All you need to do then is "walk the walk" and I will be right behind you ~ shoving you in the back.
Are you in it, do you want it...do you BELIEVE in yourself? If so, I am here for you and I will motivate you to stay in the game.
New session starts January!
STUFF YOU NEED TO KNOW
I am now located in Medfield just outside the center of town. I offer a number of different programs, times, techniques and options to meet your specific goals. All you need to do is visit my website and check out the Sweatshop calendar for times and cost. You can also email me and I would be happy to answer any questions you may have.
I am only a click away. www.yourtrainercalling.com
STUFF YOU WANT TO KNOW
2010 has been a life changing year for me. I have been blessed with the birth of my grandson and my mom (as of 12/20) was diagnosed with extensive small cell, lung cancer. Beginnings and endings, life and the fear of death in one fragile moment. Life can hand you some challenges that feel at the moment are insurmountable, true grit is how you handle it from there. I have learned that strength comes from within and radiates outwardly to those around you. I BELIEVE as a daughter that I can make my mothers life as comfortable and full as it can possibly be and that my grandson will learn from his G~ma that anything is possible. All you have to do is think you can.
I wish you the best as we welcome in the New Year.
Let me make a BELIEVER out of you.
~Rob
www.yourtrainercalling.com
Another year, a new calendar, a fresh page has been turned over giving you the opportunity to make some serious changes in your life. What are your dreams for this New Year? I have been in the fitness industry for over 20 years and have helped ordinary people do some extraordinary things. I am sure you are thinking, here it comes~someone else's success story. But the only difference from the ones that do and the ones that don't is the ones that succeed BELIEVE they can. All you need to do is choose that you are worthy of everything wonderful that life has to offer. Whether it is dropping some weight, feeling stronger, have more energy, finding 1 hour a day that you can call your own, creating some peace in your life...whatever it is that you find yourself reaching for is attainable. You just need to BELIEVE that it is possible, when that happens the hard work is done. All you need to do then is "walk the walk" and I will be right behind you ~ shoving you in the back.
Are you in it, do you want it...do you BELIEVE in yourself? If so, I am here for you and I will motivate you to stay in the game.
New session starts January!
STUFF YOU NEED TO KNOW
I am now located in Medfield just outside the center of town. I offer a number of different programs, times, techniques and options to meet your specific goals. All you need to do is visit my website and check out the Sweatshop calendar for times and cost. You can also email me and I would be happy to answer any questions you may have.
I am only a click away. www.yourtrainercalling.com
STUFF YOU WANT TO KNOW
2010 has been a life changing year for me. I have been blessed with the birth of my grandson and my mom (as of 12/20) was diagnosed with extensive small cell, lung cancer. Beginnings and endings, life and the fear of death in one fragile moment. Life can hand you some challenges that feel at the moment are insurmountable, true grit is how you handle it from there. I have learned that strength comes from within and radiates outwardly to those around you. I BELIEVE as a daughter that I can make my mothers life as comfortable and full as it can possibly be and that my grandson will learn from his G~ma that anything is possible. All you have to do is think you can.
I wish you the best as we welcome in the New Year.
Let me make a BELIEVER out of you.
~Rob
www.yourtrainercalling.com
Sunday, June 20, 2010
It's your Trainer calling / Summer Camp!
Happy Summer!
Here is some information about the summer program and neat stuff I have going on at the Sweat Shop.
Stuff you need to know:
Free Kids Yoga class Wednesday June 23rd. Class will be taught by Lauren Durso (certified Yoga Instructor) 10:30-12:00 or 1:00-2:00, we are having the early class for younger kids, but all ages are welcome at anytime. Smoothies and granola provided by Jackie Alford and her Juice Plus products.
Want to "Get Jacked" & "Get Juiced"? I know what you are thinking but this is a different kind of "Juiced". This is a product that I have been taking and has made such a difference in my recovery period between workouts and a better over all feeling of wellness. I have never in my life taken any supplements or vitamins (I know I preach a lot but I personally never felt the need). I have started to take the Juice Plus tablets, it is a capsule that has all the vegetables and fruits in it that I need for my body to run at its best. Jackie Alford is going to be helping me educate my clients on this amazing product. If you have any questions about it feel free to contact her directly at jackiea125@yahoo.com. I will also have information about it on my website. www.yourtrainercalling.com. Juice Plus also has products for children to give them a balanced diet and added nutrition.
Monday June 21st, "Last Chance Workout!" If you would like to get one more beating in before you go away I will be holding an "extra" class on Monday the 21st 9:30-10:30. It is a $12.00 drop in to participate for everyone to enjoy. I want to give you something to remember me by as you pack up the SUV for the summer...snicker.
Summer Camp "Fit Club"- I will be cutting back to 1 class per week. We will start the 10 week summer program on Thursday June 24th. The class time will be 9:30 and the cost is $12.00 per class if you sign up. You can sign up for as many as you want at the cost of $12/pr class. If you would rather drop in the cost will be $15.00. The session will end on 9/2 and I will be taking the week of 7/10-7/16 off. My daughter Whitney is due to have her baby on 7/23, when we get close to that date please check your emails. If I am unable to make class I will send out a mass email to let you know.
Semi Private Training's & 30 Minute private Training's- I will be holding semi private training's on Tuesday morning at 9:00 and Wednesday mornings at 7:00 AM. Space is limited to 7 clients and the cost is $100.00, 1 training a week, over the course of 4 weeks. Let me know asap if you are interested in this type of training.
I also have 30 minute private training's available on the TRX suspension system. I have been working with my private clients with this program and I promise you all you need is 30 minutes to "get her done". It is an excellent way to increase muscle strength, endurance and balance. the cost is $50.00 for 30 minutes.
High School and College Athletes- If you have a high school or college athlete that needs to get prepared for preseason, the summer is the time to do it. This cuts back on injury, increases confidence and prepares them for the task ahead. I can train your child in any sport or area that they need to improve.
Stuff you want to know:
Summer is a great time to kick back and allow your body to relax and enjoy some time off. With that being said you don't want to lose what you have worked so hard all year to build. Here are a few quick facts too keep in mind.
It take 3 weeks of no muscle conditioning for you to lose your muscle and 2 quick weeks to lose your cardiovascular endurance. You can still have "fun in the sun" and your body too by training hard at least once a week.
Keeping fit during the summer also requires you to keep track of your calories. I like to zig-zag my food intake to maintain body fat %. I eat clean all week and get a couple of good workouts in and then relax and enjoy my weekend.
Weekend food can be the goodies that you love and when the week starts up again, cut back. This will help you stay in shape and still enjoy the summer. My summer mantra is "eating like a pauper during the week and party like a rock star on the weekends".
~Rob
www.yourtrainercalling.com
Here is some information about the summer program and neat stuff I have going on at the Sweat Shop.
Stuff you need to know:
Free Kids Yoga class Wednesday June 23rd. Class will be taught by Lauren Durso (certified Yoga Instructor) 10:30-12:00 or 1:00-2:00, we are having the early class for younger kids, but all ages are welcome at anytime. Smoothies and granola provided by Jackie Alford and her Juice Plus products.
Want to "Get Jacked" & "Get Juiced"? I know what you are thinking but this is a different kind of "Juiced". This is a product that I have been taking and has made such a difference in my recovery period between workouts and a better over all feeling of wellness. I have never in my life taken any supplements or vitamins (I know I preach a lot but I personally never felt the need). I have started to take the Juice Plus tablets, it is a capsule that has all the vegetables and fruits in it that I need for my body to run at its best. Jackie Alford is going to be helping me educate my clients on this amazing product. If you have any questions about it feel free to contact her directly at jackiea125@yahoo.com. I will also have information about it on my website. www.yourtrainercalling.com. Juice Plus also has products for children to give them a balanced diet and added nutrition.
Monday June 21st, "Last Chance Workout!" If you would like to get one more beating in before you go away I will be holding an "extra" class on Monday the 21st 9:30-10:30. It is a $12.00 drop in to participate for everyone to enjoy. I want to give you something to remember me by as you pack up the SUV for the summer...snicker.
Summer Camp "Fit Club"- I will be cutting back to 1 class per week. We will start the 10 week summer program on Thursday June 24th. The class time will be 9:30 and the cost is $12.00 per class if you sign up. You can sign up for as many as you want at the cost of $12/pr class. If you would rather drop in the cost will be $15.00. The session will end on 9/2 and I will be taking the week of 7/10-7/16 off. My daughter Whitney is due to have her baby on 7/23, when we get close to that date please check your emails. If I am unable to make class I will send out a mass email to let you know.
Semi Private Training's & 30 Minute private Training's- I will be holding semi private training's on Tuesday morning at 9:00 and Wednesday mornings at 7:00 AM. Space is limited to 7 clients and the cost is $100.00, 1 training a week, over the course of 4 weeks. Let me know asap if you are interested in this type of training.
I also have 30 minute private training's available on the TRX suspension system. I have been working with my private clients with this program and I promise you all you need is 30 minutes to "get her done". It is an excellent way to increase muscle strength, endurance and balance. the cost is $50.00 for 30 minutes.
High School and College Athletes- If you have a high school or college athlete that needs to get prepared for preseason, the summer is the time to do it. This cuts back on injury, increases confidence and prepares them for the task ahead. I can train your child in any sport or area that they need to improve.
Stuff you want to know:
Summer is a great time to kick back and allow your body to relax and enjoy some time off. With that being said you don't want to lose what you have worked so hard all year to build. Here are a few quick facts too keep in mind.
It take 3 weeks of no muscle conditioning for you to lose your muscle and 2 quick weeks to lose your cardiovascular endurance. You can still have "fun in the sun" and your body too by training hard at least once a week.
Keeping fit during the summer also requires you to keep track of your calories. I like to zig-zag my food intake to maintain body fat %. I eat clean all week and get a couple of good workouts in and then relax and enjoy my weekend.
Weekend food can be the goodies that you love and when the week starts up again, cut back. This will help you stay in shape and still enjoy the summer. My summer mantra is "eating like a pauper during the week and party like a rock star on the weekends".
~Rob
www.yourtrainercalling.com
Saturday, March 13, 2010
Hi Tribe,
Spring Training starts now! Monday March 15th is the start of our 8 week program to get you "beach" ready.
If you can answer "yes" to any of these questions, it is time to sign up for my
"SPRING TRAINING PROGRAM"!
1. The thought of putting on shorts makes you break out in a sweat?
2. You are wondering if bathing suits come with long sleeves?
3. Is your wine consumption now considered one of your food groups?
4. Are you getting winded changing the TV channel with the remote?
5. Getting out of your chair is your "leg workout" for the day?
If you have answered yes to one for more of these questions, it is time to get your assets to class!
For the Warriors that have been with me through the winter, it's time to rip and strip it up!
The only thing "the truth hurts" is Illusion!
~Julie Gregory
Things you need to know:
It's go time! I will be holding classes at the new Medfield location, 120 North Meadows Rd (rt 27). Group classes will be Monday and Thursday 9:30-10:30. If you would like to schedule privates or semi private training's just drop me an e-mail.
The session will be 8 weeks long and there will be no classes during April vacation. The cost is $96.00 for 1 class a week for 8 weeks, and $192.00 for 2 classes a week for 8 weeks. Classes will run from March 15th - May 13th.
Equipment:
If any of you have a step bench or weights hanging around your house please bring them in. We have been running short on equipment and I don't want anyone left without.
There will be days that we will go outside...keep a sweatshirt in your car!
Stuff you want to know:
OK, I am going to say it...the 4 letter word we all hate - DIET! It is time to get focused and be HONEST with yourself. The food you eat in private shows in public. Let's lean it out! I have attached the "Jillian Michaels 7 day detox diet" to this e-mail. This is only a 7 day diet. I do it every spring to "clean it up". It is a great way to shock your body into responding to the training's ahead.
Stay Strong and let's Get Jacked!
-Rob
www.yourtrainercalling.com
7 Day detox diet
Day 1
6 scrambled egg whites without butter or oil
5oz salt free or low sodium turkey in lettuce with tomato
20 raw or dry roasted unsalted almonds
Grilled 6oz swor fish cooked with lemon and garlic, unlimited side of steamed Kale. Follow-up with a cup of dandelion tea
Day 2
6 scrambled egg whites without butter or oil
1 can low sodium tuna salad (prepared with lemon and pepper only) on a bed of lettuce (you can used balsamic vinegar or itsp olive oil for salad dressing celery with 2 tsp peanut butter (natural)
6oz grilled chicken breast cooked with lemon and garlic.
Unlimited side of eggplant.
Follow-up with cup of dandelion tea.
Day 3
6 scrambled egg whites without butter or oil
5 oz poached salmon, cucumber salad
3 watermelon slices
6oz of chicken with unlimited zucchini
Day 4
6 scrambled egg whites without butter or oil
5 oz grilled Halibut with lemon and garlic, spinach salad
20 raw or dry roasted unsalted almonds 1/2 lb steamed shrimp, unlimited green beans
Day 5
6 scrambled egg whites without butter or oil
5 oz salt free ham with lettuce/spinach celery with 2 tsp peanut butter (natural)Grilled 6oz swor fish cooked with lemon and garlic, unlimited side of steamed Kale. Follow-up with a cup of dandelion tea
Day 6
6 scrambled egg whites without butter or oil
6 oz grilled mahi, 1 fresh tomato, 1/3 avocado
10 unsalted cashews
6oz chicken with broccoli and cauliflower
Day 7
6 scrambled egg whites without butter or oil
5oz salt free or low sodium turkey in lettuce with tomato carrots
6oz halibut steak with asparagus
drink 100 oz water each day. Can have green tea, dandelion tea, celery, cucumber, egg plant and watermelon as needed.
Do not over indulge in these items.
Caffine in a vitamin supplement for energy kick (lasts longer than coffee or coke). 5mg of guarana per pount. 40 min prior to exercise.
Best with white willowbark.
Spring Training starts now! Monday March 15th is the start of our 8 week program to get you "beach" ready.
If you can answer "yes" to any of these questions, it is time to sign up for my
"SPRING TRAINING PROGRAM"!
1. The thought of putting on shorts makes you break out in a sweat?
2. You are wondering if bathing suits come with long sleeves?
3. Is your wine consumption now considered one of your food groups?
4. Are you getting winded changing the TV channel with the remote?
5. Getting out of your chair is your "leg workout" for the day?
If you have answered yes to one for more of these questions, it is time to get your assets to class!
For the Warriors that have been with me through the winter, it's time to rip and strip it up!
The only thing "the truth hurts" is Illusion!
~Julie Gregory
Things you need to know:
It's go time! I will be holding classes at the new Medfield location, 120 North Meadows Rd (rt 27). Group classes will be Monday and Thursday 9:30-10:30. If you would like to schedule privates or semi private training's just drop me an e-mail.
The session will be 8 weeks long and there will be no classes during April vacation. The cost is $96.00 for 1 class a week for 8 weeks, and $192.00 for 2 classes a week for 8 weeks. Classes will run from March 15th - May 13th.
Equipment:
If any of you have a step bench or weights hanging around your house please bring them in. We have been running short on equipment and I don't want anyone left without.
There will be days that we will go outside...keep a sweatshirt in your car!
Stuff you want to know:
OK, I am going to say it...the 4 letter word we all hate - DIET! It is time to get focused and be HONEST with yourself. The food you eat in private shows in public. Let's lean it out! I have attached the "Jillian Michaels 7 day detox diet" to this e-mail. This is only a 7 day diet. I do it every spring to "clean it up". It is a great way to shock your body into responding to the training's ahead.
Stay Strong and let's Get Jacked!
-Rob
www.yourtrainercalling.com
7 Day detox diet
Day 1
6 scrambled egg whites without butter or oil
5oz salt free or low sodium turkey in lettuce with tomato
20 raw or dry roasted unsalted almonds
Grilled 6oz swor fish cooked with lemon and garlic, unlimited side of steamed Kale. Follow-up with a cup of dandelion tea
Day 2
6 scrambled egg whites without butter or oil
1 can low sodium tuna salad (prepared with lemon and pepper only) on a bed of lettuce (you can used balsamic vinegar or itsp olive oil for salad dressing celery with 2 tsp peanut butter (natural)
6oz grilled chicken breast cooked with lemon and garlic.
Unlimited side of eggplant.
Follow-up with cup of dandelion tea.
Day 3
6 scrambled egg whites without butter or oil
5 oz poached salmon, cucumber salad
3 watermelon slices
6oz of chicken with unlimited zucchini
Day 4
6 scrambled egg whites without butter or oil
5 oz grilled Halibut with lemon and garlic, spinach salad
20 raw or dry roasted unsalted almonds 1/2 lb steamed shrimp, unlimited green beans
Day 5
6 scrambled egg whites without butter or oil
5 oz salt free ham with lettuce/spinach celery with 2 tsp peanut butter (natural)Grilled 6oz swor fish cooked with lemon and garlic, unlimited side of steamed Kale. Follow-up with a cup of dandelion tea
Day 6
6 scrambled egg whites without butter or oil
6 oz grilled mahi, 1 fresh tomato, 1/3 avocado
10 unsalted cashews
6oz chicken with broccoli and cauliflower
Day 7
6 scrambled egg whites without butter or oil
5oz salt free or low sodium turkey in lettuce with tomato carrots
6oz halibut steak with asparagus
drink 100 oz water each day. Can have green tea, dandelion tea, celery, cucumber, egg plant and watermelon as needed.
Do not over indulge in these items.
Caffine in a vitamin supplement for energy kick (lasts longer than coffee or coke). 5mg of guarana per pount. 40 min prior to exercise.
Best with white willowbark.
Sunday, May 24, 2009
Fit Club Plus!
Fit Club Plus!
~ a whole lot more~
With personal trainer
Robin Shean
Starting June 8th!
F.I.T. = Fitness through Integral Training
Fit Club “Plus” is a totally new approach to personal training in a group setting. In this program you will receive personal interaction with the trainer as well as the added energy of a group. The program will incorporate weight management, fitness counseling, goal setting and methods to reach those goals. All levels of fitness are welcome, your program will be tailored to “fit” you! If you change the mind the body will follow. Join Rob to create the life you dreamed of.
~ a whole lot more~
With personal trainer
Robin Shean
Starting June 8th!
F.I.T. = Fitness through Integral Training
Fit Club “Plus” is a totally new approach to personal training in a group setting. In this program you will receive personal interaction with the trainer as well as the added energy of a group. The program will incorporate weight management, fitness counseling, goal setting and methods to reach those goals. All levels of fitness are welcome, your program will be tailored to “fit” you! If you change the mind the body will follow. Join Rob to create the life you dreamed of.
TRAINING PROGRAM
DAYS AND TIMES!
NATICK GOLD’S
Tuesday 6:30 AM *early
Tuesday 9:30 AM (studio)
Thursday 9:30 AM (outside)
MILLIS GOLD’S
Monday 9:30 AM (outside)
Wednesday 6:30 AM *early
Fit Club is offered to members for free at Natick Gold’s
Wednesday 10:30 AM & Friday at 7:30 AM.
DAYS AND TIMES!
NATICK GOLD’S
Tuesday 6:30 AM *early
Tuesday 9:30 AM (studio)
Thursday 9:30 AM (outside)
MILLIS GOLD’S
Monday 9:30 AM (outside)
Wednesday 6:30 AM *early
Fit Club is offered to members for free at Natick Gold’s
Wednesday 10:30 AM & Friday at 7:30 AM.
TRAINING PROGRAM
RATES
· 8 week group training packages now available!
· $96.00 for 1 hour a week for 8 weeks.
· $192.00 for 2 hours a week for 8 Weeks.
RATES
· 8 week group training packages now available!
· $96.00 for 1 hour a week for 8 weeks.
· $192.00 for 2 hours a week for 8 Weeks.
Sunday, April 6, 2008
My Detox Quest / April Newsletter '08
Hi,
I am starting this blog site, in hopes that we can have more interaction with each other. I will be posting interesting things that I come across and hopefully spark something in you.
As spring is fast approaching (not fast enough for me) I have decided that I wanted to try a detox diet. I have never done this before and was curious on how I would feel, strength/energy/sleeping etc.
A friend of mine told me about a great book she had been reading and it had a detox diet in it. I bought the book "Making the Cut", by Jillian Michaels (Biggest Loser trainer) I started my detox quest on Monday 3/31. The plan is only 7 days long, any longer and you would be depleting your body of too many nutrients. The plan is easy to follow and is perfect if you want to get ready for an "event" or really cut it up.
I started this because I needed to rid my body of it's dependency on sugar and carb's. I had recently been leaning on those foods for the "quick fix" for energy...only to crash a few hours later, feeling exhausted and grumpy.
With this eating plan there are no carbs, dairy, sugar, fruit, beef or booze. Rather than telling you what you can't eat the list of things you can eat is much smaller :) chicken, fish, greens (dark) water (enough to float a boat) egg whites, almonds and various vegetables.
Here's how it went:
Monday: Weighed in at 142 in the morning, the highest weight I have been in 2 years. Not really sure I wanted to do this...drank coffee (2) with skim milk (neither on list of food I could eat) and went to work. I taught/lifted for an hour and went home. Scrambled 6 egg White's (yes 6) and added a teenie tiny speck of margarine with 2 large glasses of water. Ate this at 10:30 and found it delicious. Taught a cardio/lift class 12-1, returned home - had a ton of spinach, salad and the biggest chicken breast I could find with glass of water. I was stuffed and was sure I would not fit in my pants in the morning...no carb carve at all. Snack 20 almonds, Dinner was more dark greens, chicken breast, salad with low fat dressing (25 calories pr/serving) taught that night 1 hour step class.
Tuesday: I was really nervous to get on the scale...weighed in at 139...holly crap it was working! Drank my coffee like the true rebel I am and went off to work the morning class...home, back to the egg whites and tons of green beans and that "oh so small" pat of marg. Lunch was salad with a can of white tuna - more spinach. At 2:00 I was looking forward to my 20 almonds and still no carb attack...I was shocked. I also was starting to feel really good. I mean really good, energized and strong. Still drinking tons of water. I am a habitual person so of course the chicken again, with lot's of veggies and a salad. I am peeing like a race horse but I don't care, I can't wait for the morning weigh in. I was so full, I rolled my self to bed at 8:00.
Wednesday: OK, I am on day 3. No beer, no bread, no brownies...I am feeling like a damn hero! I got on the scale and weighed in at 136. Let's make this an official holiday~Rob "makes weight". Even though it is mostly water weight - I am a trainer and "know the deal" - there is something to be said about "making weight". I was exhilarated...I continued my detox quest until Friday night. Those of you who know me, know that there is a happy hour at the end of the week...it is sort of religious (just kidding, not really).
Some of the things I noticed with my body was this:
1. I was very dehydrated the first few days. I had some leg cramping during the night, even
with all the water consumption.
2. Bodily functions were working...ummm, really well.
3. I had no headaches as a result of the no carb or sugar withdrawal.
4. I didn't have the urge to go off program as long as I ate at the correct times. When I got
hungry, you better have been out of my way because there was no one going to stop me when
it was time to eat.
5. Energy level and strength were better than they had been in months.
6. Insulin levels stayed level, there was no crash-ever.
7. I noticed my body was more efficient at cooling itself (better sweating)
OK, so what happens after? You have to introduce your carbs slowly...and of course you have given up sugar completely (ya-right) but honestly if you go back too quickly you will be the human sponge and suck all that water back up into your cells; aka the Pillsbury Dough boy effect. I went to a party on Friday night and was looking for "good food" to eat. There was not one green thing around, only cheese, bread dip, crackers (white) cookies, brownies and the like. Well, I didn't want to hurt the hostess's feelings so I ate it all. I woke up Saturday with balloon "Kankle-ankles" and a carb hang over like no other. Don't do it-
Where I am now: I have kept some of the eating plan (dark greens at lunch, lot's of water, and my beloved 6 egg white scrambled eggs) I limit myself to one sweet before bed and the carbs have been reduced dramatically. I am holding 138.
If you want to shake things up try this program. It gave me the shot in the arm that I needed.
Trying to keep it real...honest,
Rob
Here are the first 2 menu days of the program:
Breakfast
6 scrambled egg whites
with green veggies,cooked without butter or oil
Lunch
5oz of fresh salt free or low sodium turkey in lettuce with tomato
Snack
20 raw or dry roasted unsalted almonds
Dinner
Grilled 6oz swordfish
cooked with lemon and garlic
unlimited side of steamed kale.
Follow up with a cup of dandelion tea
Breakfast is always the same
Lunch the second day is 1 can of low sodium tuna salad (tuna should be prepared with lemon and pepper only) on a bed of lettuce
You can use balsamic vinegar and 1 tsp olive oil for salad dressing
Dinner the second day is 6oz grilled chicken breast - cooked with lemon and garlic
unlimited side of eggplant
Follow up with a cup of dandelion tea
I am starting this blog site, in hopes that we can have more interaction with each other. I will be posting interesting things that I come across and hopefully spark something in you.
As spring is fast approaching (not fast enough for me) I have decided that I wanted to try a detox diet. I have never done this before and was curious on how I would feel, strength/energy/sleeping etc.
A friend of mine told me about a great book she had been reading and it had a detox diet in it. I bought the book "Making the Cut", by Jillian Michaels (Biggest Loser trainer) I started my detox quest on Monday 3/31. The plan is only 7 days long, any longer and you would be depleting your body of too many nutrients. The plan is easy to follow and is perfect if you want to get ready for an "event" or really cut it up.
I started this because I needed to rid my body of it's dependency on sugar and carb's. I had recently been leaning on those foods for the "quick fix" for energy...only to crash a few hours later, feeling exhausted and grumpy.
With this eating plan there are no carbs, dairy, sugar, fruit, beef or booze. Rather than telling you what you can't eat the list of things you can eat is much smaller :) chicken, fish, greens (dark) water (enough to float a boat) egg whites, almonds and various vegetables.
Here's how it went:
Monday: Weighed in at 142 in the morning, the highest weight I have been in 2 years. Not really sure I wanted to do this...drank coffee (2) with skim milk (neither on list of food I could eat) and went to work. I taught/lifted for an hour and went home. Scrambled 6 egg White's (yes 6) and added a teenie tiny speck of margarine with 2 large glasses of water. Ate this at 10:30 and found it delicious. Taught a cardio/lift class 12-1, returned home - had a ton of spinach, salad and the biggest chicken breast I could find with glass of water. I was stuffed and was sure I would not fit in my pants in the morning...no carb carve at all. Snack 20 almonds, Dinner was more dark greens, chicken breast, salad with low fat dressing (25 calories pr/serving) taught that night 1 hour step class.
Tuesday: I was really nervous to get on the scale...weighed in at 139...holly crap it was working! Drank my coffee like the true rebel I am and went off to work the morning class...home, back to the egg whites and tons of green beans and that "oh so small" pat of marg. Lunch was salad with a can of white tuna - more spinach. At 2:00 I was looking forward to my 20 almonds and still no carb attack...I was shocked. I also was starting to feel really good. I mean really good, energized and strong. Still drinking tons of water. I am a habitual person so of course the chicken again, with lot's of veggies and a salad. I am peeing like a race horse but I don't care, I can't wait for the morning weigh in. I was so full, I rolled my self to bed at 8:00.
Wednesday: OK, I am on day 3. No beer, no bread, no brownies...I am feeling like a damn hero! I got on the scale and weighed in at 136. Let's make this an official holiday~Rob "makes weight". Even though it is mostly water weight - I am a trainer and "know the deal" - there is something to be said about "making weight". I was exhilarated...I continued my detox quest until Friday night. Those of you who know me, know that there is a happy hour at the end of the week...it is sort of religious (just kidding, not really).
Some of the things I noticed with my body was this:
1. I was very dehydrated the first few days. I had some leg cramping during the night, even
with all the water consumption.
2. Bodily functions were working...ummm, really well.
3. I had no headaches as a result of the no carb or sugar withdrawal.
4. I didn't have the urge to go off program as long as I ate at the correct times. When I got
hungry, you better have been out of my way because there was no one going to stop me when
it was time to eat.
5. Energy level and strength were better than they had been in months.
6. Insulin levels stayed level, there was no crash-ever.
7. I noticed my body was more efficient at cooling itself (better sweating)
OK, so what happens after? You have to introduce your carbs slowly...and of course you have given up sugar completely (ya-right) but honestly if you go back too quickly you will be the human sponge and suck all that water back up into your cells; aka the Pillsbury Dough boy effect. I went to a party on Friday night and was looking for "good food" to eat. There was not one green thing around, only cheese, bread dip, crackers (white) cookies, brownies and the like. Well, I didn't want to hurt the hostess's feelings so I ate it all. I woke up Saturday with balloon "Kankle-ankles" and a carb hang over like no other. Don't do it-
Where I am now: I have kept some of the eating plan (dark greens at lunch, lot's of water, and my beloved 6 egg white scrambled eggs) I limit myself to one sweet before bed and the carbs have been reduced dramatically. I am holding 138.
If you want to shake things up try this program. It gave me the shot in the arm that I needed.
Trying to keep it real...honest,
Rob
Here are the first 2 menu days of the program:
Breakfast
6 scrambled egg whites
with green veggies,cooked without butter or oil
Lunch
5oz of fresh salt free or low sodium turkey in lettuce with tomato
Snack
20 raw or dry roasted unsalted almonds
Dinner
Grilled 6oz swordfish
cooked with lemon and garlic
unlimited side of steamed kale.
Follow up with a cup of dandelion tea
Breakfast is always the same
Lunch the second day is 1 can of low sodium tuna salad (tuna should be prepared with lemon and pepper only) on a bed of lettuce
You can use balsamic vinegar and 1 tsp olive oil for salad dressing
Dinner the second day is 6oz grilled chicken breast - cooked with lemon and garlic
unlimited side of eggplant
Follow up with a cup of dandelion tea
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