The Excuse Executioner: “I don’t have time for breakfast.”
Written by Jonathan Aluzas
So, my initial, gut-level response to the oft-repeated line of poppycock “I don’t have time for breakfast” is, simply:
Bullshit.
And I’m right. I’m right because, as I will show you, breakfast can be very quick and simple to prepare, and I’m right because this is my blog and I say so (otherwise, why have a blog, right?). In spite of my righteousness, however, I will defer to patience and take a moment to provide a few breakfast options that will support my position.
A little background: Last year I wrote a post called “Quick Tip: Skip Breakfast if You Want to Stay Fat” extolling the virtues of breakfast. The science is there; people who eat breakfast are more likely to lose and/or maintain weight than those who don’t. Yet, in spite of my earth-shattering post, read by nearly 7 people nationwide, clients are still coming into Arena trying to snow me about not having time for breakfast. Fine. I’m going to execute that excuse by providing the following quick and easy breakfast solutions:
Old Faithful: Oatmeal and fruit
Ingredients: 2 packets of Trader Joe’s Heart Healthy Whole Grain Instant Oatmeal and a fistful of berries.
Preparation: Mix packets of oatmeal in bowl with water, microwave 90 seconds, throw in a handful of blueberries, raspberries or any other fruit that sounds good, and pound down while standing in the kitchen and trying to urge the coffee maker to brew faster by issuing forth a constant barrage of colorful expletives.
Calories: Around 400 (Use only one packet if you want to reduce by 160 calories)
Pros: Tastes good, great source of antioxidants and fiber, filling
Cons: More sugar than is recommended, more processed than I would like
The Dine and Dash: Bagel with Peanut Butter Straight-Up, Banana Chaser
Ingredients: 1/2 Bagel, peanut butter (1 tbsp), one medium sized banana
Preparation: Toast bagel (or not), slap on the peanut butter without tearing the bagel to pieces, grab the banana and run for the car.
Calories: 345
Pros: Tastes good, can eat it in the car
Cons: Processed, not for those prone to dry mouth, somewhat high in calories
The Oh-God I’m Late; aka “The Trainer’s Breakfast”
Preparation: Fly into the kitchen, frantically rifle through the fridge and cupboard and pray that the 101 isn’t jammed so you don’t have to take the 134 to the 2 to the 210 to the 118 to the 405 to the 101
Ingredients: Trader Joe’s Organic Low-Fat Strawberry Yogurt Smoothie, Kind Protein bar, apple
Calories: 450
Pros: Requires no preparation, can eat it on the run, in the car, while watching clients train, etc.
Cons: Fairly high in calories, all pre-packaged means more processing which means not as good for you as fresh food, except the apple which is ingeniously packaged by Mother Nature and therefore not processed.
These aren’t perfect from a nutritional perspective, but they’re decent ways to start the day. In the real world there are times when you have to opt for convenience over optimum nutrition, and these options are nutritional enough as to not be a total disgrace. A couple points to consider:
- Although some of these may seem high in calories, you can always modify them to lower the amount. Studies show, though, that people who skip breakfast tend to OVERCOMPENSATE for the missed calories later in the day, so a big breakfast will likely still result in a lower overall daily calorie consumption than a skipped breakfast (Note: There is no scientific basis for the the second presumption. I’m totally making up this point, but it makes sense from a practical perspective so I’m standing by it).
- In an Facebook post earlier this year I referred to one of Michael Pollan’s Food Rules that states that you should avoid foods that have more than 5 ingredients as they will tend to be highly processed, sugary, etc.. This is true. However, there are times when convenience will trump this rule, and sometimes we have to remember to do our best instead of opting for attempted perfection.
- These are just concepts, ideas. You can always substitute other cereals, fruits, etc. to create something more palatable or lower in calories.
The moral of this story: No more excuses, get some breakfast in your belly to start the day. Coffee, as much as we all love it, does not a breakfast make.
What are your quick and easy breakfast ideas?
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Jonathan Aluzas is the owner of Arena Fitness Training Center, a fitness training center in Encino, Ca.
Journey to a Championship Fight
Part 2:
The Nutrition Bank
Written by Joe Garcia, Owner of Arena Fitness
I lost 50lbs. in 9 months!!!
If you are a client of Arena Fitness or a friend of mine you would know by now that I am NOT a purist by any means. My famous book of nutrition goes as follows, CALORIES IN VS. CALORIES OUT. The End. Yes it’s that simple. Outside of anyone that has special needs like Diabetes, High Blood Pressure, Thyroid issues, Menopause, or any of the other serious diseases that require attention to the details of your daily diet, nutrition requires one thing and one thing only. Ready for it…DISCIPLINE.
I know I’ve heard it a thousand times, ” I eat healthy, I swear!” Can’t tell you how many people over the years swear up and down that they eat healthy and have no idea why they are not losing weight. 9 times out of 10 those same people after writing their diet down for just 3 days, later find out one of two things. One, they probably are over or under their daily caloric intake that they need. Two they are completely off in what it actually means to eat healthy.
A couple of my favorite Dieting Myths:
Myth # 1:
High-protein/low-carbohydrate diets are a healthy way to lose weight.
Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.
Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones (partially broken-down fats) in your blood. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease.
Tip: High protein/low carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables - and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.
Myth # 2:
Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.
Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.
Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.
Myth # 3:
Eating after 8 p.m. causes weight gain.
Fact: It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.
Tip: If you want to have a snack before bedtime, think first about how many calories you have eaten that day. And try to avoid snacking in front of the TV at night- it may be easier to overeat when you are distracted by the television.
Myth#4:
Lifting weights is not good to do if you want to lose weight, because it will make you “bulk up.”
Fact: Lifting Weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories - even sitting still. Doing strengthening activities 2 or 3 days a week will not ” bulk you up.” Only intense strength training, combined with a certain genetic background, can build very large muscles.
Tip: In addition to doing at least 30 minutes of moderate-intensity physical activity (like walking 2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig.
Reference: http://www.medicinenet.com
For more myths and Fitness Facts go to:
http://www.medicinenet.com/script/main/art.asp?articlekey=21744
These are just a few of the many of the myths that have been circulating the Fitness Industry for years and years. Get them out of your head, nutrition is really not that hard once you accept it as a lifestyle change. Honestly you should be able to eat whatever you want whenever you want, of course in moderation. Am I saying that you should have an In & Out burger every week? No!!! But if your doing what your suppose to throughout the week, then you can build enough “credits” in your Nutrition Bank in order to take a loan out on the weekends and splurge with whatever you want. Now remember you must have “credit.” I know what your going to ask next, “When do I know when I have enough “credit” Joe? Answer: Well when there are a couple of distinct signs of someone with Excellent Nutrition Credit in their Bank.
Here is a list of signs of someone with Excellent Nutrition Credit:
1. Your preparing all of your daily meals.
2. Shopping frequently for fresh foods. (Costco is good for supplies not Fresh Foods) Unless your part of the John & Kate plus Eight crew this does not work for you!
3. Eating meals in order to enhance your performance in the gym vs. eating meals in order to make yourself feel better or socialize. ( i.e. “feel good meals or comfort food”)
4. If you think twice about splurging because of how terrible your favorite foods makes you feel afterward.
5. You feel good! I know but trust me it’s possible.
These are just a few of the many great signs of someone that is eating properly. Remember my book CALORIES IN VS. CALORIES OUT, The End. If this isn’t working for you, of course outside of someone with serious Health issues, then you just SUCK. You should pick up my book on Fitness titled “GO BIG or GO HOME!!!” Soon to be followed by my new book “GET THAT WEAK SHIT OUT OF MY GYM!!!”
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This One’s for the Fellas!
Written by Jonathan Aluzas
So, this post is specifically for the guys out there. A friend recently forwarded me a great post from a website called The Art of Manliness (www.artofmanliness.com) that deals with fitness and why men should take a fresh look at it. It’s called “8 Reasons You Need to Rediscover Your Passion for Exercise” and it’s definitely worth a read. In this day and age of manicured men and their shallow, vanity-fueled quest for 6-pack abs (a term I never need to hear again, but will) this is a deeper, more meaningful, more masculine perspective on fitness.
And, when I say “masculine” I’m not saying “macho.” I don’t consider bullying, abuse and misogyny to be masculine. Masculinity, in it’s original, untainted form, is honorable, principled and noble (think Knights of the Round Table….except for the whole Lancelot sleeping with King Arthur’s wife thing).
Guys, give this a read:
http://artofmanliness.com/2010/02/22/8-reasons-you-need-to-rediscover-your-passion-for-exercise/
And, while you’re at it, read some of the other articles there as well, and rediscover masculinity as it once was and hopefully will be again.
Jonathan Aluzas is the owner of Arena Fitness, a fitness training facility in Encino, California.
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Journey to a Championship Fight
Continuation of Part 1:
An Inside Look to an Athlete’s Path
Written by Joe Garcia, Owner of Arena Fitness
Mental Rehearsing and Visualization
Hearts pounding, breathe, relax, establish the position, stay loose, be explosive, be patient, breathe, relax, slow your heart rate Joe, go for the double leg, be patient, watch the triangle, good base, posture up, breathe, relax, be patient, play your game, don’t rush, breathe, relax…
These are just a few of the many thoughts that can go through a Brazilian Jiu Jitsu fighter’s mind during a match. Now imagine that times 20 and going at a 100 mph pace while having to fight someone that can potentially break your arm or choke you out. How does an athlete train for this high level of focus? How does one take what you learn and train on a daily basis and apply it when it needs to count? How do you manage adrenaline in a stressful situation?
While most of you may not be practitioners of BJJ there may be many other scenarios in your life to which this may apply. Many of us have stress or have to manage stressful situation on a daily/weekly basis where mental rehearsal and/or visualization can become useful.
Like:
- reacting quickly to avoid a car accident in traffic
- an argument with your General Contractor over the 4-week delay he has to put on your remodeling project.
- your wedding day; having to recite your vows in front of a crowd of your closest friends and family
- the 3-day bar exam you have been cramming for the last 4 years
- going into an interview for a prestigious job
- a sales call
- teaching
- any athletic performance
And we’re all capable of using mental rehearsal as a tool for coping and/or excelling in our lives. It just takes practice, and, although I’m just a beginner, I’ve already experienced it’s benefits in my training.
Those of you who watched the Winter Olympics last month may recall seeing American skier Lindsey Vonn with her eyes closed before every race as if in a trance, and her hand tracing a pattern back and forth. I can’t be certain, but I’m guessing that she was, in her own way, visualizing the race before it happened. And, considering she won the gold medal, maybe there’s something to this. I remember reading recently that athletes who mentally rehearse or participate in visualization exercises prior to an athletic event actually stimulate the same neuromuscular reactions during mental preparation as they would during the race! In short, their muscles were experiencing the event even though it was only taking place in their imagination. This causes them to be more relaxed during the actual event, because, in effect, they’ve already competed! Give it a shot; the mind can be the most powerful muscle in your body.
Suggested Reading:
“Mind Gym: An Athlete’s Guide to Inner Excellence”
Author - Gary Mack, with David Casstevens
Author - Jigoro Kano
“Finding Your Zone: Ten Core Lessons for Achieving Peak Performance in Sports and Life”
Author - Michael Lardon
“Head Games: The Use of Mental Rehearsal to Improve Performance”
Author - Dr. Scott Williams
Joe Garcia is the owner of Arena Fitness, a fitness training facility in Encino, California.
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