New 14 day meal Plan!!

Breakfast 7 – 8 am

Express option - Chocolate & banana smoothie

- 1 banana
- Chocolate Isoflex whey
- Tbsp peanut butter
- Almond milk or water

Or

Breakfast BLT

- 1 egg, 1 egg white
- 2 strips turkey bacon
- Ezekiel toast
- 2 tomatoes
-  Avocado

Morning snack 10 – 11 am

- Grapefruit (metabolism boosting properties)
- Greek yogurt

Lunch 12 – 1 pm

Mixed vegetable stir fry

- Frozen mixed vegetables
- Extra lean ground turkey

Afternoon Snack 3 – 4 pm

- Apple and yogurt Or Apple and peanut butter

Workout 6 -7 pm

- Post workout shake
- Whey protein & water or almond milk

Dinner 8 – 9 pm

-Tilapia
-Brown rice
-Asparagus

GROCERY LIST

Fibrous Carbs
Frozen mixed vegetables (imperial stir-fry frozen vegetables from costco is magic)
Grapefruits
Apples
Asparagus
Tomatoes
Bananas

Starchy Carbs
Ezekiel bread
Brown Rice

Protein
Whole Eggs
Tilapia
Extra lean ground turkey
plain Greek yogurt 2%
Isoflex Chocolate Whey Protein shake
peanut butter
Almond milk:optional

Fat
olive oil
Peanut butter
Avocado

Suggested condiments & Spices
Hummus
Bragg’s all purpose liquid soy seasoning
salsa
Club house Italian spice seasoning
Club house vegetable seasoning

The tyranny of the majority

Remember in elementary school the unfortunate kid who fell in the mud and for the rest of the week was labeled as a walking cootie by the rest of her classmates? (Melissa if you’re reading this I’m very sorry but at the time I hadn’t yet read the research disproving the existence of cooties) Even though we all knew that cooties didn’t really exist going for that temporary feeling of superiority that came from being cootie free was very appealing at the time. As we grew older and discovered real self esteem and free will, we figured out that just because most people thought it didn’t necessarily make it right. However some still bow to the whims of the majority when it comes to their eating habits.

For people trying to do something better, anything at all like manage their money, spend more time with family or stick to an exercise regime one of the most important things that you can have is support from the people around you. So you’re the person who wants to lose a few, you sit down to a nice family dinner and as fast as you can pass on your auntie Hortence’s pasta salad, the cootie calling jackals resurface. The psychology of these people is that they cannot see your choices independent of their own. The more disciplined you are, the less disciplined they feel.

“Obsessive is a word the lazy use to describe the dedicated”

 

Being selective about your food portions, prioritizing whole foods over processed foods and eating lots of fruits and veggies is the way to a healthy disease free existence. Not to mention the fact that you’ll have more energy and tones of confidence from looking great. It’s not fanatical, strange or hippie like. We are simply changing our habits based on the information that is available to us. We now know that excess sugar can feed certain types of cancer. We know obesity raises the risk of having a stroke, developing heart disease and type 2 diabetes exponentially. 40 years ago parents would lift their young children into the back seat of their car, cigarette hanging out of the side of their mouth and drive to grandma’s house without seatbelts. I wonder what everyone said to the guy in the backseat who suggested buckling up? Paranoid bastard

So next time instead of just being easygoing and chubby tell Auntie Hortence that eating enough processed carbs to run the Boston marathon is as outdated as her northern reflections sweater and the both of you will be better for it.

DS

14 day fat blasting meal plan!

Fat loss the quiktrain way!

Here is a fat loss meal plan for the next two weeks. This collection of highly nutritious fat busting foods will have you feeling light and energetic. If you are an afterwork exerciser it reflects the phase 2 nutrition plan. Combine proper eating with a workout plan and your body will be ready for the fast approaching bathing suit season!

Remember follow proper plate pattern. Protein the size of a deck of cards or the palm of your hand, starchy carbohydrates the same and veggies are the size of the other two combined. Also use spices instead of sauces to add flavor to your food without the extra calorie count.

Portion size is everything and they will vary from person to person and from men to women so contact me at derick@quiktrain.ca for a more specific plan tailored to you!


Breakfast 7 - 8 am

1 whole egg, 3 egg whites, 1 slice wheat free toast banana

Or

2% Greek yogurt, berries , oatmeal

Snack 10 - 11 am

1 apple & tbsp peanut butter

Or

1 Banana & 1 tbsp peanut butter

Lunch 12 - 1 pm

Turkey or Chicken breast, Roasted red pepper, broccoli

Or

Canned pink salmon or fresh salmon, Quinoa, steamed broccoli

Snack two 3 - 4 pm

Raw broccoli, Carrots & 1 tbsp hummus

Workout 6-7 pm

Post Workout Smoothie-within 15 minutes of exercise

1 scoop Isoflex Whey Protein Chocolate, water or skim milk, blueberries & raspberries, 1/2 banana. 1ce

Dinner 8 - 9 pm

Turkey or chicken breast, baked sweet potato, steamed broccoli

Or

Salmon, roasted red peppers , quinoa


Your grocery list

Fiberous Carbs
Broccoli
Baby carrots
blueberries & raspberrries
apples
bananas
red peppers

Starchy Carbs
quinoa (pronounced ki-noa)
sweet potatoes

Protein
skinless chicken or turkey breast
Whole Eggs
egg whites
fresh salmon or canned pink salmon
plain greek yogurt 2%
Isoflex Whey Protein shake
peanut butter

Suggested condiments & Spices
Hummus
bragg's all purpose liquid soy seasoning
salsa
Club house italian spice seasoning
Club house vegetable seasoning

5 more foods you should never be without

Canned salmon
With tonnes of protein and convenient packaging, salmon should be a staple in any diet. Salmon is a better source of calcium, omega 3’s and vitamin D than tuna. As well, research shows that the healthy fats in salmon shrink your belly by improving insulin sensitivity and reducing fat storage while ramping up the metabolism of fat cells. Eat salmon in sandwiches and mixed into salads.
4 oz pink salmon: 152 calories, 24 g protein, 0 g carbs, 4 g fat, 1 g saturated fat, 0 g fiber

Red bell pepper
In comparison to other veggies red bell peppers pack a tonne of vitamin C. Besides acting as an antioxidant vitamin c helps produce carnitine a compound required for fat oxidation. Bell peppers also contain lycopene, an antioxidant that protects against prostate cancer. Enjoy red peppers raw or roasted both have the same nutritional value
1 cup: 46 calories, 1 g protein, 9 g carbs, 0 g fat, 0 g sat fat, 3 g fiber

Greek yogurt
This stuff has a wealth of gut friendly probiotic bacteria and calcium, which helps burn fat with almost twice as much protein as regular yogurt. Plain is best as others may hide a lot of sugar but add fruits to add some flavour!
8 oz. 2%: 150 calories, 20 g protein, 6 g carbs, 4 g fat, 3 g sat fat, 0 g
fiber

Broccoli
This nutritional powerhouse boasts fiber, folate and vitamin C in large amounts; Broccoli also has the antioxidant sulforaphane which helps fight cancer. Broccoli has also been known to reduce excess estrogen levels in the body and in turn prevent fat storage.
1 cup: 31 calories, 3 g protein, 6 g carbs, 0 g sat fat, 2 g fiber

Quinoa
This whole grain power food cooks fast and has lots of protein along with fiber iron and magnesium. The magnesium helps to maintain weight by controlling blood sugar levels.
1 cup; 222 calories, 8 g protein, 39 g carbs, 4 g fat, 0 g sat fat, 5 g fiber

Cant We all just get along

I was at the gym and I did something I hate to do. I got into a discussion about exercises with another trainer. What was I thinking! In case you’ve never heard fitness professionals talk about training, they tend to believe strongly in their own methods and these discussions tend to get heated. The point of contention was whether or not you should arch your back when you press for the best results. And what I said had people up in arms.

One guy was talking about physiology origins and insertions of muscles and really pulling out all the stops. Another got so upset that he started yelling and stormed off claiming “everyone knows you arch your back when you press! Arghhhhh! Then he threw a weight plate at a mirror. Okay the last part is a lie but he was that angry. You want to know what I said to get them so heated?

“The form you use all depends on what your goal is”

They looked at me like I was Christopher fucking Columbus when he claimed the earth wasn’t flat. All this animosity based on the fact that I wouldn’t pick a side. We were both right. Arching your back shortens the range of motion and is great form for power lifting. Keeping your back flat uses a complete range of motion and is better for building muscle in the chest. Two situations where using a different form would make complete sense. Form is a variable that you manipulate depending on what you want to accomplish; Tools in your toolbox

People often ask me do you think yoga is good, what about boxing fitness, do you believe in kettle bells? My answer is that they are all tools with some aspects that are useful to your purpose and others that aren’t. It all starts with the goal. The stronger the goal the easier it is to make choices about what tools will bring you closer or further away from that goal. Some smart guy at some point in history said something that went like:

“The pitfall of knowledge is once you think you know something you stop looking for answers”

I look at everything from Pilates to power lifting when looking for ways to get people to their goal faster. My only hope is that when I look back at what I believe now that I am confronted with the question: What was I thinking!

Derick