tag:blogger.com,1999:blog-65828638370863259422024-03-13T15:56:19.973-04:00Simple Weight LossFitness. Nutrition. Motivation.James Canzanellahttp://www.blogger.com/profile/03991467189466192000noreply@blogger.comBlogger16125tag:blogger.com,1999:blog-6582863837086325942.post-33644880290159222622012-07-25T14:04:00.001-04:002012-07-25T14:58:01.593-04:00Chocolate Protein Pancakes<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdweWolbCK0VdSVsJcGcRu1iWs9IOoLF_eoWldD0S9ABED3kFLw1eZBS5MyDBCgUjcZokZfF7t8i1_0VpbKyl2IplajcElHbVL2QHlhfltHmlVxdKRF99kn60qFQfULIjlF8N0Npjq55U/s1600/chocolate+protein+pancke+recipe.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="297" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdweWolbCK0VdSVsJcGcRu1iWs9IOoLF_eoWldD0S9ABED3kFLw1eZBS5MyDBCgUjcZokZfF7t8i1_0VpbKyl2IplajcElHbVL2QHlhfltHmlVxdKRF99kn60qFQfULIjlF8N0Npjq55U/s320/chocolate+protein+pancke+recipe.jpg" width="320" /></a></div>Creating something this amazing should be illegal. I thought my protein bars packed a punch, but my latest and greatest creation will satisfy your hunger and your sweet tooth, all while being guilt free. Everyone who has tried these has absolutely loved them. Do you love pancakes? Do you love chocolate? AWESOME! Without any further ado, here is the recipe you have all been waiting for. Oh and by the way, after you make them let me know how awesome they were!<br />
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<b>Ingredients</b><br />
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1/2 cup oatmeal<br />
5 grams cocoa powder<br />
1 egg<br />
1 banana <br />
1 scoop chocolate whey protein (I use <a href="http://goo.gl/RMuvJ" target="_blank">this brand</a>)<br />
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<b>Optional Toppings</b> (you will have to experiment with these) <br />
Cinnamon<br />
Cashews <br />
Cottage cheese <br />
Greek yogurt<br />
Peanut butter<br />
Strawberries / blueberries<br />
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<b>Instructions</b><br />
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Add 1/2 cup of water to the oatmeal and cook it in the microwave until all the water is absorbed and the oatmeal is thick. From there you are going to blend all of your ingredients in a blender until everything is mixed together. You should then be left with a thick, chocolate, pancake mix.<br />
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This next part is very important. Heat up a non-stick pan so that it is very hot, before you add the mix. Failure to do this will result in more than half of your pancake sticking to the bottom. Pour the appropriate amount of pancake mixture onto the pan, allow the mixture to cook for a couple minutes (depending on how high you have your heat) and then flip it over and cook the other side. Repeat to make as many pancakes as you like.<br />
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There you have it, now all you have to do is enjoyJames Canzanellahttp://www.blogger.com/profile/03991467189466192000noreply@blogger.com5tag:blogger.com,1999:blog-6582863837086325942.post-1685358355820110302012-07-16T08:44:00.005-04:002012-07-16T08:49:39.107-04:00The Truth About Peanut Butter<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCd8CDNmf6q6Kwg_T2B2eaL1jxb5TQfLglBNzn3kOYo0RV5fmwRabvHNKrV88mODruyQ1n_RxeE-g-5MFiluYaL_tPhE_fQdxa9fU5Aa1NrqzhNN_G4rO6UKGM3w2lKh6bIiti4aO8dUo/s1600/the+truth+about+peanut+butter+2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="249" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCd8CDNmf6q6Kwg_T2B2eaL1jxb5TQfLglBNzn3kOYo0RV5fmwRabvHNKrV88mODruyQ1n_RxeE-g-5MFiluYaL_tPhE_fQdxa9fU5Aa1NrqzhNN_G4rO6UKGM3w2lKh6bIiti4aO8dUo/s320/the+truth+about+peanut+butter+2.jpg" width="320" /><span id="goog_1414556465"></span><span id="goog_1414556466"></span></a></div>Peanut butter comes in all sorts of shapes and sizes. Not only that, you have to battle with which brand and type of peanut butter you want to purchase. There are a few things you should know before you throw another container of peanut butter into your shopping carriage.<br />
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Do you find yourself eating peanut butter often? Do you throw away the container because it expired and you didn't finish it, or do you throw the container away because it's empty? If you find yourself throwing away your peanut butter because you finished it, then first things first. Buy your peanut butter in bigger sizes. You will be spending a little more, but you pay less per serving. This will save you some money in the long run. Need more reasons why buying in bulk is better? Find out why <a href="http://canzpt.blogspot.com/2012/04/bigger-is-better.html" target="_blank">here</a>.<br />
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<a name='more'></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBsrf5IUTmrJiyApoDrE0Nklzgqv2l-nYF7OxMOIWcHxcswkOOU1UArNt7EtxeWZ5N9jIUQRzE-w82EVoyITQwpNCL7QtZNCKDqsfIAzTkMW0fkQfKL__OPYa99uRaMUI4HgTayYBMBHQ/s1600/the+truth+about+peanut+butter.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBsrf5IUTmrJiyApoDrE0Nklzgqv2l-nYF7OxMOIWcHxcswkOOU1UArNt7EtxeWZ5N9jIUQRzE-w82EVoyITQwpNCL7QtZNCKDqsfIAzTkMW0fkQfKL__OPYa99uRaMUI4HgTayYBMBHQ/s1600/the+truth+about+peanut+butter.jpg" /></a>Buy all-natural or natural peanut butter. The worst thing about not buying natural or all-natural peanut butter is the hydrogenated vegetable oil. HVO might as well be a fancy word for trans fat. If companies use 0.49g of trans fat or less per serving, then they can still put 0g of trans fat on the label. Trans fat should be completely avoided at all costs, they serve only negative purposes. Eating trans fat poses for a higher risk of heart disease, raising total cholesterol levels, and clogging your arteries. No bueno.<br />
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You have narrowed down your selection to all-natural or natural. Some all-natural / natural peanut butters can still sneak in some extra ingredients to their list. Be sure to look at the label of the peanut butter. The 2 ingredients should be peanuts and salt. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-snTTZ9Cr_D6kSJOvel-38SJfadtd9HpN5mcIre33T6U6mjv9ylWukcOr0lsdBCbH9pf38lUNRZ2yecEh6WRs3fLQGAxFs-0C9tqB9qYrWIALLO85bht12MSg8qZrZoAHZB6qgvf9XdI/s1600/the+truth+about+peanut+butter+3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-snTTZ9Cr_D6kSJOvel-38SJfadtd9HpN5mcIre33T6U6mjv9ylWukcOr0lsdBCbH9pf38lUNRZ2yecEh6WRs3fLQGAxFs-0C9tqB9qYrWIALLO85bht12MSg8qZrZoAHZB6qgvf9XdI/s320/the+truth+about+peanut+butter+3.jpg" width="320" /></a></div>So what about reduced fat peanut butters? Stick with peanut butters that aren't reduced fat. Here's why. While you are getting a fraction less of fat, companies are replacing it with maltodextrin, which is a filler that is used in many processed foods. You are trading healthy fats for empty carbs and more sugar. Once again, no bueno.<br />
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Here is the recap about peanut butter:<br />
<span class="st">✓Buy in bulk if you plan on eating it all</span><br />
<span class="st">✓Stick with all-natural or natural</span><br />
<span class="st">✓Avoid reduced fat peanut butter</span><br />
<span class="st">✓Ingredients should be peanuts and salt </span><br />
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<span class="st">PS Want a new recipe using all natural peanut butter?</span><br />
<span class="st">Check out my <a href="http://goo.gl/pEYSw" target="_blank">amazing protein bars.</a></span>James Canzanellahttp://www.blogger.com/profile/03991467189466192000noreply@blogger.com1tag:blogger.com,1999:blog-6582863837086325942.post-33699614649319487822012-07-11T15:20:00.001-04:002012-07-11T15:21:23.438-04:00Amazing Protein Bar Recipe<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZnJi3HMqk_WCmuFkDj_SGhqjfkdMMsDp_YCNtcSKG4K3brzb3F0h_qpS6QtPqAlJobepwwjp5swtb4oF9Pvjhha1yhN4gT0FS2yoJ6-w99dX7aj5uAE9xy9GppDnb7bkx4RheTrbhYv4/s1600/protein+bar+recipe.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZnJi3HMqk_WCmuFkDj_SGhqjfkdMMsDp_YCNtcSKG4K3brzb3F0h_qpS6QtPqAlJobepwwjp5swtb4oF9Pvjhha1yhN4gT0FS2yoJ6-w99dX7aj5uAE9xy9GppDnb7bkx4RheTrbhYv4/s320/protein+bar+recipe.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The peanut butter is MIA</td></tr>
</tbody></table>Protein bars are everywhere now a days. Unfortunately, they aren't all that healthy and they usually pack more sugar and saturated fat than candy bars. Luckily for you, I have stumbled upon a creation that everyone has loved and I want to share that recipe with you. These homemade protein bars can be described as a "carrot cake, banana cinnamon, chocolate brownie." Enjoy.<br />
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<b>Ingredients</b><br />
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5 egg whites<br />
3 tbsp all natural peanut butter <br />
2 scoops chocolate whey protein (I use <a href="http://goo.gl/RMuvJ" target="_blank">this brand</a>)<br />
2 cups oats<br />
2 bananas<br />
1.5 tablespoons cinnamon<b> </b><br />
1 tablespoon honey<br />
1/2 cup skim milk<b></b><br />
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<b>Instructions</b><br />
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Preheat your oven to 350 degrees F.<br />
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Place the oats in a blender or food processor and pulse until they reach a flour-like texture. Place the oats in a large mixing bowl and add in the chocolate whey protein powder and the cinnamon. Next add in the peanut butter and mix thoroughly. Mash your bananas and add them to this mixture, along with the honey and egg whites. Finally, add the skim milk and mix everything again.<br />
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Pour batter into a pan similar to the one below.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT6AoxzVz2GUew9g1wnkv1j6B9Dqzc-7ENYc45cCo-Pi0_frarMRvxzreM0pnwwkjCE_ISeVg4SJ8T_oW0PJMVaPo6ka5CHNB4wJgir6F_h8qoe8R7MR889HT2kRXtih3Xj3Dy7spv9Zg/s1600/July+1,+2012.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT6AoxzVz2GUew9g1wnkv1j6B9Dqzc-7ENYc45cCo-Pi0_frarMRvxzreM0pnwwkjCE_ISeVg4SJ8T_oW0PJMVaPo6ka5CHNB4wJgir6F_h8qoe8R7MR889HT2kRXtih3Xj3Dy7spv9Zg/s320/July+1,+2012.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The finished product</td></tr>
</tbody></table><br />
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Bake for 15 to 20 minutes. Allow it to cool and then cut it into bars.<br />
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<b>Total macro-nutrients</b><br />
Calories: 1440<br />
Fat: 35<br />
Carbs: 191<br />
Protein: 100 <br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHQCWj2rRLuC_DssmxpXbJ8QF2402ozdJ_7flIWgIzEQBNdA93i2gz1uhjqJO3XhAl6kuGgAY00VcSddy3UoWsffrlqczyUQM2md8_HlaQglqJJWqweIkTiCl0Ysm1Z-TD-RY39IvbpE4/s1600/July+1,+2012+2.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHQCWj2rRLuC_DssmxpXbJ8QF2402ozdJ_7flIWgIzEQBNdA93i2gz1uhjqJO3XhAl6kuGgAY00VcSddy3UoWsffrlqczyUQM2md8_HlaQglqJJWqweIkTiCl0Ysm1Z-TD-RY39IvbpE4/s320/July+1,+2012+2.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Stop drooling!</td></tr>
</tbody></table><br />
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<b>Macro-nutrients if split into 4</b> <b>servings</b><br />
Calories: 360<br />
Fat: 9<br />
Carbs: 48<br />
Protein: 25<br />
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You can also add toppings once it is done.<br />
Some examples are more peanut butter, greek yogurt, or cottage cheese.James Canzanellahttp://www.blogger.com/profile/03991467189466192000noreply@blogger.com26tag:blogger.com,1999:blog-6582863837086325942.post-62082739060508203342012-07-09T09:43:00.000-04:002012-07-09T09:43:17.102-04:00Super Size Me Not<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7J8hnodbHm5Sod7j-ChW-vrakVxL_au9tmunOdMH7qrSCEiQyc1yWL2iT-6kVre1xiDT1td3ULvNjJarK4JkvAahfVOory7KaLcOticbeD5FuXyhQ0h-mi8XqI-D7ZshzYBpT-GsHXzo/s1600/super+size+me+not.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="207" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7J8hnodbHm5Sod7j-ChW-vrakVxL_au9tmunOdMH7qrSCEiQyc1yWL2iT-6kVre1xiDT1td3ULvNjJarK4JkvAahfVOory7KaLcOticbeD5FuXyhQ0h-mi8XqI-D7ZshzYBpT-GsHXzo/s320/super+size+me+not.jpg" width="320" /></a></div>For all of my SCSU friends, you might be familiar with the <a href="http://goo.gl/HxE2R" target="_blank">post</a> I did recently about my favorite class: Stress Management. Thinking back to that class, not only was it full of many creative hands on activities, but it also included many movies. I absolutely love movies, and in that class, we watched Super Size Me. For those of you who haven't seen it, it is a documentary about how a man explores the consequences of his health while on a diet of eating strictly McDonalds for a month. Ahhh yes, the dreaded McDonalds.<br />
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If I had a penny for every time someone talked about how they ate fast food, and regretted it, I would be around three dollars richer. Most of us know by now that fast food can be some of the worst food for you, yet we find ourselves making those sporadic stops. Here are a couple of tips to help eliminate those unwanted visits.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw1_ib3Zxhpdy-o_beSTHbaiT7iIkj7heD1kv5wnCcfsgLhRdlonV4O8zVSyr4t6rqh8cCzOnh41NlQHVyDZ_YkcRmJGXlTH68miBescGdrGRVWaEtxLV3yrUTmjuwaBM2stdaSbV3N5U/s1600/plan.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw1_ib3Zxhpdy-o_beSTHbaiT7iIkj7heD1kv5wnCcfsgLhRdlonV4O8zVSyr4t6rqh8cCzOnh41NlQHVyDZ_YkcRmJGXlTH68miBescGdrGRVWaEtxLV3yrUTmjuwaBM2stdaSbV3N5U/s320/plan.jpg" width="320" /></a></div>1) Planning ahead. Failing to plan is planning to fail. The times that fast food restaurants are visited are often done spontaneously. If you know the times of the day that you plan on eating, chances are you would have already had a meal ready for that time. Which leads to...<br />
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2) Investing in Tupperware and a cooler. Let's say you are going to the beach, having a picnic, or even going on a road trip. Most of the time you would bring a cooler with you, correct? Even if it wasn't for food. Doing so will allow you to pack your own clean, healthy meals. Not only are you saving on money, but you are also saving on the amount of calories that can potentially pile up from fast food restaurants. It might seem like a little extra work, but your body will be thanking you.<br />
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3) Keeping smaller meals in your car. If you are driving and get hungry, these can act as your "emergency" meals. How about a small bag of almonds, peanuts, or pistachios. A scoop of whey protein and a banana, beef jerky, or even a homemade protein bar. Whatever it may be for you, be creative!James Canzanellahttp://www.blogger.com/profile/03991467189466192000noreply@blogger.com0tag:blogger.com,1999:blog-6582863837086325942.post-2824280026203571902012-07-05T12:56:00.000-04:002012-07-05T12:56:03.973-04:00Burning More Calories Post-Cardio<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifIoGwAPSX_7sbF9P3IuHQa0jyi1JwAoi7bX9gPxXnv9QO8Vu08dkUMSjy-56joXfEAMgHgzbyFLz2P2YsNmrlMRpEsp2keF7hU1-YtaBNNkwtV0QUyPw3vSdsHQohR7CcZU4oUModJtw/s1600/burn+more+calories+post+cardio.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifIoGwAPSX_7sbF9P3IuHQa0jyi1JwAoi7bX9gPxXnv9QO8Vu08dkUMSjy-56joXfEAMgHgzbyFLz2P2YsNmrlMRpEsp2keF7hU1-YtaBNNkwtV0QUyPw3vSdsHQohR7CcZU4oUModJtw/s320/burn+more+calories+post+cardio.jpg" width="320" /></a></div>Did you know that building more muscle allows you to burn more calories throughout the day? Cardiovascular training can have the same effect. It has been proven that the <i>intensity</i> of your cardiovascular training can dictate how many calories you burn throughout the rest of the day. This is all made possible thanks to EPOC, which is short for Excess Post-Exercise Oxygen Consumption.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEislnq8Zo4rLJFz4Qvy2jtYrHomSphA95ZOUqiRGqe-urw5H0A3Q9gbeuJKDj_u2st6lQulKBiQoLzU9Bpx2Ma8LGnfOprdKph75xnUxxFmycaOIMCg6CaSUWoZM-dP_8tQ3KWN7wGam14/s1600/cardio+top+spin.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEislnq8Zo4rLJFz4Qvy2jtYrHomSphA95ZOUqiRGqe-urw5H0A3Q9gbeuJKDj_u2st6lQulKBiQoLzU9Bpx2Ma8LGnfOprdKph75xnUxxFmycaOIMCg6CaSUWoZM-dP_8tQ3KWN7wGam14/s200/cardio+top+spin.jpg" width="200" /></a>A great analogy for EPOC can be described through a toy top. Let's say the top is your metabolism. While your fingers are on that top, you spin it, and then let go. That quick amount of torque generated with your fingers, let's say that is your cardio session. The amount of time your fingers are on that top is very minimal, yet the top (or your metabolism) spins round and round long after fingers come off of it. So the more <i>intense</i> the torque on the top (cardio session) is, the more the top (metabolism) moves which allows you to burn more calories. The benefits of cardio happen long after you finish your cardio. It's what cardio does over the course of the entire time, not just the time you are doing the cardio. <br />
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<i>Intensity</i> can be defined as an activity using great energy, strength, and concentration. Here is how you can add more <i>intensity</i> to your cardio sessions.<br />
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1) Limit your cardio time to 15-20 minutes. Doing so gives you a sprint mentality, as apposed to a marathon mentality. It is much easier to put more focus into 15 minutes, as apposed to 45 minutes.<br />
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2) Why would you choose cardio that you don't like? So do cardio that you like! There are numerous forms of cardiovascular training so pick one that suites your likings. You naturally perform better in things you like as apposed to things you don't like. The same goes with cardio.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm-X4_3GuAjN3hH_vo5glwDj70iaY9_Tu_3-ZFTp7BTsDvVEv4HPCulAqSsVjTvnursoUZCMVDq1saPbTSnGq07nSDVDCJwgEXRuNCyyc0r2dK5xNb9QtwyZizbgCB7Px-I8sPyd7W_PM/s1600/cardio+raise+bar.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm-X4_3GuAjN3hH_vo5glwDj70iaY9_Tu_3-ZFTp7BTsDvVEv4HPCulAqSsVjTvnursoUZCMVDq1saPbTSnGq07nSDVDCJwgEXRuNCyyc0r2dK5xNb9QtwyZizbgCB7Px-I8sPyd7W_PM/s320/cardio+raise+bar.png" width="320" /></a></div>3) Strive to raise the bar every cardio session. Record your distance, time, or calories burned. Doing this allows you to know what you need to beat before you start each cardio session. Wanting to set new records allows you to increase your <i>intensity</i> and push yourself farther.James Canzanellahttp://www.blogger.com/profile/03991467189466192000noreply@blogger.com1tag:blogger.com,1999:blog-6582863837086325942.post-23324108040431962072012-07-02T08:11:00.006-04:002012-07-02T08:18:02.401-04:00Constant Continuous Consistency<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVQjsJHzYCuQ1iy4y_4K5LQuWUvLcTPwysAle4K4Y1i1Z35Bln-9bqxUpk9trCLGFmNM2vRTkQ7dOtbRA-rSVkAr9eaVZx0IXrNrs936zTz9lq4Bi2YWbLwZxO3fbYT-fz4mvOps2Tck0/s1600/consistent.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVQjsJHzYCuQ1iy4y_4K5LQuWUvLcTPwysAle4K4Y1i1Z35Bln-9bqxUpk9trCLGFmNM2vRTkQ7dOtbRA-rSVkAr9eaVZx0IXrNrs936zTz9lq4Bi2YWbLwZxO3fbYT-fz4mvOps2Tck0/s320/consistent.jpg" width="320" /></a></div>Consistency plays a huge role when it comes to weight loss, and any other fitness goals. If we could all workout just once a week and eat properly just once a week, than we would probably all look the way we want to. Unfortunately, it doesn't work that way. Achieving your goals happens when we follow through with what we must do on a daily basis. So, how can we do this?<br />
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Establish daily disciplines. Daily disciplines can be looked at as key fundamental steps that must be followed through with on a daily basis, to help you reach your goals. For example, let's say we wanted to lose 20lb. A great example of a daily discipline would be to cook and prepare all of your food that you would need for the next few days before you go to bed. This is a great example because it gives you a plan by preparing for the next day, and having all of your meals ready to go. Remember to buy, cook, and prepare all your food in bulk. This <a href="http://goo.gl/QMeHn" target="_blank">blog post</a> will tell you why.<br />
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Another example of a daily discipline would be to take the dog for a 30 minute walk every day. This is something that you may or may not do already, but by writing it down, it designates it as your responsibility. Not only are you taking Fido for a walk, but you are exercising at the same time. Don't have a dog? Play with the kids for 30 minutes a day. Don't have any kids? Play your favorite sport for 30 minutes.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFbydg_yGi10SKqUaU4Sza4KGxcQNY7Ku4UezGmttms9hE2EMk1SdPrK2PNOqCPvVYzmN9FyyOuGGpIKOUwVtRR8JssXgMa6e2R_mihamzoNgdcSenwZtlTJmONpPOG6SProlgPkinPJQ/s1600/walk+me+dog.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFbydg_yGi10SKqUaU4Sza4KGxcQNY7Ku4UezGmttms9hE2EMk1SdPrK2PNOqCPvVYzmN9FyyOuGGpIKOUwVtRR8JssXgMa6e2R_mihamzoNgdcSenwZtlTJmONpPOG6SProlgPkinPJQ/s200/walk+me+dog.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"James said you have to walk me!"</td></tr>
</tbody></table>Make your daily disciplines fun! Keep in mind that there will be days where you don't complete some, many, or all of your daily disciplines. It is perfectly alright! Just imagine how many steps forward you take when you complete them over time. Having a day or two where you don't complete as many is only one step backwards. It will happen, and what we can do is just move on to the next day.<br />
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Some disciplines will be tougher to follow through with than others, but in the long run, keeping consistent with them will get you closer and closer to your goals. I highly recommend creating a journal to document your daily disciplines. You can write them down or even create a journal online. Doing that keeps you accountable, and most importantly, it allows you to track your progress and see how much you improved over time.James Canzanellahttp://www.blogger.com/profile/03991467189466192000noreply@blogger.com0tag:blogger.com,1999:blog-6582863837086325942.post-37403786908229262192012-06-25T20:55:00.004-04:002012-07-02T10:38:39.397-04:00The Power of Positivity<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO68O6iiVwWzcD3WaKg-9ECnbIMXkdu02dSzK0wYoUHmOkjpsUxLdAhOI4ucHIiWHnylc9fda89RybrKUiTYJ_xvk3f2Uo-qRiOhdf3DQQUbT0adP3RAFO_zrK2GWXAdDcnAk8Bu1KN3w/s1600/positive+weight+loss.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO68O6iiVwWzcD3WaKg-9ECnbIMXkdu02dSzK0wYoUHmOkjpsUxLdAhOI4ucHIiWHnylc9fda89RybrKUiTYJ_xvk3f2Uo-qRiOhdf3DQQUbT0adP3RAFO_zrK2GWXAdDcnAk8Bu1KN3w/s1600/positive+weight+loss.gif" /></a></div>Recently I was walking around Boston with my brother, talking about one of my favorite courses I took at college: stress management. I remember saying that I learned more in that class than any other class I took, even with out writing notes (our professor instructed us not to). She put so much passion, enthusiasm, and excitement into what she taught. I gave 110% of my concentration, and absorbed as much information as I could like a sponge. This was just one of those classes where everyone always showed up. <br />
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I recently connected with this professor, and I remember reading the email I received back from her. I read it with a huge smile on my face, reading the words as if she was speaking them right next to me. Just from that one email, I had an extremely productive day. I got the most done in that day that I had in a while, and her positive impact helped fuel me through many failures that day. She allowed me to not give up and just keep going, just from one email.<br />
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So how does this relate to losing weight?<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC9cOizzBv1YpRKXpNXxh3YY8TVyITQ0NYzZAHazc9ksQ_FeGV_Y-85d1ELnoLBbFDMceIruZyVDwItnXLss2yZ3_HGM2ENvsshsRASIHBFUBzZRH_rBLeb5hhkYioZSaAH4cutd0YIac/s1600/diane.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC9cOizzBv1YpRKXpNXxh3YY8TVyITQ0NYzZAHazc9ksQ_FeGV_Y-85d1ELnoLBbFDMceIruZyVDwItnXLss2yZ3_HGM2ENvsshsRASIHBFUBzZRH_rBLeb5hhkYioZSaAH4cutd0YIac/s320/diane.jpg" width="213" /></a>Weight loss is a journey, and you can choose to make it enjoyable, or dreadful. Having positive people in your life while not only trying to lose weight, but any ambitious goal, can, and will make the journey that much better. Think of someone positive in your life. It could be a professor, coach, personal trainer, friend, significant other, parent, sibling, relative, etc. Not only can they create positive energy for you, they can help you out when you need it the most. Someone to help you stay on track of your nutrition plan. Someone to motivate and push you through those difficult workouts. Someone who creates so much value for you, that they literally change your life for the better.<br />
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This post is dedicated to my professor Diane from that stress management class. I learned so much from her, and she provided so much value for my life.<br />
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Find those positive people in your life, and make your weight loss or fitness goals <i>that</i> much better. Keep that smile on your face and you will be destined to reach your ambitious fitness goals.James Canzanellahttp://www.blogger.com/profile/03991467189466192000noreply@blogger.com2tag:blogger.com,1999:blog-6582863837086325942.post-67612558548498755612012-06-19T15:18:00.003-04:002012-06-22T10:06:56.611-04:00Let's Make Today Productive<a href="http://i287.photobucket.com/albums/ll156/JamesCanz/action.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="112" src="http://i287.photobucket.com/albums/ll156/JamesCanz/action.jpg" width="320" /></a>Reaching success is all about taking action. You can read all you want, but nothing will happen until you execute what you know. So today, I’m keeping this post short and sweet.<br />
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Instead of reading my content, I want you to <b>take action </b>instead -- right now. Do something that will help you with your nutrition, fitness, or life that will move you towards reaching your goals.<br />
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All I ask is that you leave a comment of what you’re about to do (sort of like a pledge), and let’s see how productive we can all be today.<br />
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Fair enough? I will start:James Canzanellahttp://www.blogger.com/profile/03991467189466192000noreply@blogger.com1tag:blogger.com,1999:blog-6582863837086325942.post-5582863064680973112012-06-08T15:38:00.005-04:002012-06-08T15:47:10.749-04:00Fat Loss Success List Part 2Continued from <a href="http://canzpt.blogspot.com/2012/06/fat-loss-success-list-part-1.html" target="_blank">Fat Loss Success List Part 1</a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi90YCjYMe8qopJy-GcOgSFuryNFeela2LkEGEg_DjgCBx5Im6E5ycrCYwir3d8YJQndD9JrwtdwSxtZnOUR-DB59Yx-7BnRyD74-J1pVr6l-ffBNOllF-VUfc5TSEaOf3_WsHsMhsm-WA/s1600/i_love_to_exercise_postcard-p239272185848659325envli_400.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="245" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi90YCjYMe8qopJy-GcOgSFuryNFeela2LkEGEg_DjgCBx5Im6E5ycrCYwir3d8YJQndD9JrwtdwSxtZnOUR-DB59Yx-7BnRyD74-J1pVr6l-ffBNOllF-VUfc5TSEaOf3_WsHsMhsm-WA/s320/i_love_to_exercise_postcard-p239272185848659325envli_400.jpg" width="320" /></a>5) <b>Eat multiple times a day</b>. As interesting as it sounds, one of the keys to losing fat is to eat evenly portioned meals more often. Everyone's schedule is different so I recommend striving for at least 5 meals, and having as many as 8 if you can handle cooking and preparing that many.<br />
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6) <b>Do exercise that you love</b>. This is extremely helpful especially if you are just starting off with your fat loss or exercise program. If you don't like a certain type of cardio, then simply don't do it. Remember, exercise doesn't have to be boring, make it fun! Go for a hike with the dog on a beautiful day, take the kids to the park, or even swim some laps in your local pool.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9FaOjThNqi8pm7NuquUM0Q33f7s_0pj71MfMf2xYpLpeYkgtgMSAwM92bTdeDzlg3SdteHXQKOnjm39UaRSe859Fadapk4A4p_y-v0OC5SSSL_ZWzpHVg8gT5CpNl8gGzAel3nZC68tM/s1600/water.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9FaOjThNqi8pm7NuquUM0Q33f7s_0pj71MfMf2xYpLpeYkgtgMSAwM92bTdeDzlg3SdteHXQKOnjm39UaRSe859Fadapk4A4p_y-v0OC5SSSL_ZWzpHVg8gT5CpNl8gGzAel3nZC68tM/s200/water.jpg" width="183" /></a>7) <b>Stay hydrated</b>. Carry a water bottle everywhere with you. Once you finish it, fill it up. This will also give you a reason to take a 30 second break at the office when you have been sitting for a long time. Water can be amazing for fat loss. Replace it with any high calorie drink like soda, juice, or alcohol and reap the quick benefits.<br />
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8) <b>15 minutes of journal posting daily</b>. A journal will be one of the most powerful tool you have with your fat loss goals. Write down any and all of your feelings along your journey to help you reach success quicker. It can also be used a planner, to jot down when you will be eating your meals the upcoming days.James Canzanellahttp://www.blogger.com/profile/03991467189466192000noreply@blogger.com1tag:blogger.com,1999:blog-6582863837086325942.post-90712150756686854552012-06-01T19:56:00.003-04:002012-06-08T15:41:27.573-04:00Fat Loss Success List Part 1<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIl0hNAJnk9G9B7Ih6gT5P-VJ2HsU9rNGZf9qgCex47FV4yDC4i9p7swfBIxIK-7ZkSFeSCZU_eHUzP5w2MYPSnmXsYSSQxONa_zWM71NhJVkffQwC1ZMudO_GRq5XHpkmG_iyE6ywi6U/s1600/1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIl0hNAJnk9G9B7Ih6gT5P-VJ2HsU9rNGZf9qgCex47FV4yDC4i9p7swfBIxIK-7ZkSFeSCZU_eHUzP5w2MYPSnmXsYSSQxONa_zWM71NhJVkffQwC1ZMudO_GRq5XHpkmG_iyE6ywi6U/s320/1.jpg" width="320" /></a></div>1) <b>One day at a time</b>. Are you starting each day by focusing on your first meal? Many nutrition plans meet their untimely due because of a poor breakfast, which then turns into more poor meals through out the day. Don't think about what you will be eating at a party in three weeks. Focus on today, today. Leave future events for when the time gets much closer.<br />
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2) <b>Get support</b>. Losing fat can be a difficult task and you don't have to go at it alone. Get someone who is supportive to help you through out your journey. Others can help by encouraging you to workout, not slip up on your nutrition plan, stay consistent, and even cheer you on while doing that extra cardio. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitn3zLHR_p_C9bwnQaGFx1uWLDR1poeCDvniJwdoYQzgjwFeHz53RfRhgkAMlHXw6ysDNVJ-XBdQ3FmjY9JbiRExGrUGv0BBJ_hDusSwtAn1X1PrY47eBLFo-OFyR74CtQefyD2GAyNmQ/s1600/goals.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitn3zLHR_p_C9bwnQaGFx1uWLDR1poeCDvniJwdoYQzgjwFeHz53RfRhgkAMlHXw6ysDNVJ-XBdQ3FmjY9JbiRExGrUGv0BBJ_hDusSwtAn1X1PrY47eBLFo-OFyR74CtQefyD2GAyNmQ/s320/goals.jpg" width="320" /></a>3) <b>Have goals and rewards</b>. Goals and rewards can be an amazing motivator to help you stay consistent. Don't forget to write them down as well and set a date, or a deadline for them. Goals can, and should be, both short and long term.<br />
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4) <b>Be vegetable crazy</b>. Being in a calorie deficit means you will be eating less food. Eating a big variety of vegetables allows you to eat more while simultaneously keeping the calories down. As long as you are incorporating them into your nutrition plan, I recommend preparing them the way that is easiest for you.<br />
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Continue to <a href="http://canzpt.blogspot.com/2012/06/fat-loss-success-list-part-2.html" target="_blank">Fat Loss Success List Part 2</a>James Canzanellahttp://www.blogger.com/profile/03991467189466192000noreply@blogger.com0tag:blogger.com,1999:blog-6582863837086325942.post-60164115810801266832012-05-22T14:15:00.001-04:002012-05-23T14:14:08.896-04:00Why You Might Not Be Losing Weight<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3F-HfOQYC6sLKY3BV7mUrwlQT3uza58sseYj99Sm-G57DOLpukQQr0sUlkoaD5UPXsC9PmWyPXvinSMBYhezfc5Rd4DiHurPpgkaw42PFbj1R3LurBFIAEEiFB0E418lIDJH-nxxs8wo/s1600/cantloseweight.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3F-HfOQYC6sLKY3BV7mUrwlQT3uza58sseYj99Sm-G57DOLpukQQr0sUlkoaD5UPXsC9PmWyPXvinSMBYhezfc5Rd4DiHurPpgkaw42PFbj1R3LurBFIAEEiFB0E418lIDJH-nxxs8wo/s320/cantloseweight.jpg" width="320" /></a>There is nothing more frustrating than eating multiple healthy meals throughout the day, busting your tail at the gym, and not seeing that "stubborn" body fat come off. There are three main ways to lose body fat. The first way is to consume less calories, the second way is to increase your cardio, and the third way is a combination of one and two. Let's focus on consuming less calories.<br />
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If you are just starting off, eliminating a lot of junk food and replacing it with good, clean, healthy food will get you started in the right direction and help you lose some body fat. That is where ideally you would create a meal plan, and follow through with it on a consistent basis, but what happens when you stop losing body fat? There will come a time where you are being consistent and after a couple of weeks, your weight has remained the same, and you haven't noticed any changes in the mirror. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggdzOBLuhGegkLwytM9MR809sZbEUXT5_r3Pv1EF6oG0EklTkHhIz-mP356NTvmXQnKFaWxc3MdtoB4KNOY4ISF-qVWQjeGDTdmKMu-M7V2o7HeJNXElKEVQMWvwmh70fyNffx-JSd85w/s1600/cantloseweight2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggdzOBLuhGegkLwytM9MR809sZbEUXT5_r3Pv1EF6oG0EklTkHhIz-mP356NTvmXQnKFaWxc3MdtoB4KNOY4ISF-qVWQjeGDTdmKMu-M7V2o7HeJNXElKEVQMWvwmh70fyNffx-JSd85w/s320/cantloseweight2.jpg" width="320" /></a>"But I am eating ALL healthy foods, I should be losing weight, correct?" Incorrect. A very common myth now a days is that you will lose body fat as long as you eat all healthy foods. A calorie will always be a calorie, and if you aren't burning more then you are consuming, then don't expect to lose weight. Assuming you have been consistent following through with your meal plan, I would recommend reducing 50-100 calories every day. That will keep you going in the direction you want.<br />
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It is very important to know how much of each food you are eating. If you are having trouble eliminating those few calories each day, check out this blog post I did about <a href="http://canzpt.blogspot.com/2012/05/eating-less-without-realizing-it.html" target="_blank">Eating Less Without Realizing It</a>.<br />
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So remember, there are three main ways to lose body fat.<br />
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1) Consume less calories<br />
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2) Increase your cardio<br />
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3) Combination of one and twoJames Canzanellahttp://www.blogger.com/profile/03991467189466192000noreply@blogger.com0tag:blogger.com,1999:blog-6582863837086325942.post-57077331101440455822012-05-08T10:51:00.000-04:002012-05-23T15:20:17.261-04:00Eating Less Without Realizing ItTwo words: Portion size.<br />
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With some minor tweaks of the foods you are already eating, you can significantly reduce the amount of calories you are taking in to help lose those unwanted pounds. Allow measuring cups to be your best friend, especially if you are just starting out with your nutrition plan. How else are you going to know how many calories you are eating if your foods aren't measured? With more experience, 'eyeballing' your food will become a more appropriate option.<br />
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Whole grains are a must for measuring because they are so calorie dense. As healthy as they are, they can quickly add up in calories. If you are eating 3/4 cup of brown rice for a meal, transition to 2/3 cup. That is about a 20 unnoticeable calorie difference. If you eat brown rice twice through out the day, that is now a 40 calorie difference. Multiply that by 7 to get 280 less calories in a week. This can be done for other whole grains that can be measured such as oatmeal and whole wheat pasta.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEictZ5VueakEBFB-HFOUefCMRfKcY9VvgPjAzSnTX_0aXTJ12x5DlVYHmy0wJzlRcS2peaQw-tf1jdT5vm3S2lb2NAvt93ZHe40wHUijz9rMKkUcj5EaThK4hGE5XdMPkrTKNwp61826tc/s1600/bread.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEictZ5VueakEBFB-HFOUefCMRfKcY9VvgPjAzSnTX_0aXTJ12x5DlVYHmy0wJzlRcS2peaQw-tf1jdT5vm3S2lb2NAvt93ZHe40wHUijz9rMKkUcj5EaThK4hGE5XdMPkrTKNwp61826tc/s1600/bread.jpg" /></a>How often do you check the labels when you purchase your (100% whole wheat) bread? I have seen breads that look identical in size but range from 80-120 calories, and that is for only one slice. You can see once again how these calories will add up. Let's use transitioning from 110 calorie bread to 90 calorie bread. Once again you save 20 calories per slice, but I know the majority of us eat a sandwich with 2 slices. Total that to 40 calories in a day, multiply that again by 7 and you have another 280 less calories in the week. <br />
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Just from these two examples combined, you would be taking in 560 less calories in a week. Portion sizing and measuring your foods are extremely important because if done incorrectly, you could be taking in 560 more calories in a week. Have you been measuring your foods lately?<br />
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P.S. For foods that don't have labels, I use <a href="http://www.calorieking.com/" target="_blank">Calorie King</a>.James Canzanellahttp://www.blogger.com/profile/03991467189466192000noreply@blogger.com0tag:blogger.com,1999:blog-6582863837086325942.post-10475951743776284452012-04-29T21:07:00.001-04:002012-05-23T15:20:24.502-04:00Bigger IS Better<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAJLv-CKubfBOKpv3Uxo5SlnxQhb3jiKG5dy0MtPdwNCvBCCNYwIjqiJHPzKYVxX7n2laO_hHmW94D93XoMm1eMQG9b6yCoKB4f4Gb_Jaxsx8K5PY_Mp6skORB0L7E6KsqGa-ScakajwA/s1600/sams.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAJLv-CKubfBOKpv3Uxo5SlnxQhb3jiKG5dy0MtPdwNCvBCCNYwIjqiJHPzKYVxX7n2laO_hHmW94D93XoMm1eMQG9b6yCoKB4f4Gb_Jaxsx8K5PY_Mp6skORB0L7E6KsqGa-ScakajwA/s1600/sams.jpg" /></a>I was at Sam's club the other day, which inspired me to write this post. If you are tired of spending too much money on groceries, find yourself making too many visits to the super market, and putting many 'unwanted' items in your cart, then this post is for you.<br />
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Do yourself a favor and get a monthly membership to Sam's, Costco, or BJ's. All of these whole sale clubs are massive and they only sell food in bulk. This is how these whole sale clubs will help you.<br />
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1) Allowing you to buy in bulk will save you the frequent trips to the grocery store. Eat what you need, and freeze the rest.<br />
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<tr><td class="tr-caption" style="text-align: center;">26lb of chicken @ $1.50 / lb.</td></tr>
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2) You will save more. I know what you are thinking, "But I will be paying more." Let's take chicken for example. Buying in bulk will cost you under $2 per pound. Buy that somewhere else, and prices can be over double that. <br />
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3) It allows you to buy ONLY what you need. If you are looking for only one of something, then this isn't your store. Writing a grocery list before you go out is also an important process. This allows you to ONLY buy what is written down, as apposed to making spontaneous decision.<br />
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4) Time, effort, and money. You will save on all three, could that be any more of a win-win situation? Buy AND cook your food in bulk.<br />
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P.S. Have a meal, and then go shopping. Being hungry while shopping leads to even more 'unwanted' groceries in your shopping cart.<br />
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</div>James Canzanellahttp://www.blogger.com/profile/03991467189466192000noreply@blogger.com0tag:blogger.com,1999:blog-6582863837086325942.post-28196361311399778442012-04-27T18:59:00.002-04:002012-05-23T15:20:29.992-04:00Keeping It (Super) Simple<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">KISS knew how to keep it simple.</td></tr>
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Have you heard of the band KISS? Not only are they an ultra successful rock band, their name is an acronym for 'keep it super simple'. Why make things more complex than we need to? Especially when it comes to your nutrition plan.<br />
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Below are 3 helpful tips to keep your nutrition plan super simple, and be on your way to finally reaching your goals. Enjoy!<br />
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<b>1) </b><b>Eat what you like, and don't eat what you don't like.</b> Pretty simple huh? Well, that is the idea after all. If I had a dollar for every time I heard someone talk about how much they despise the food they eat, I'd be about $927 richer. Creating a calorie deficit and losing weight isn't always an easy thing to do, so why complicate the process. There are so many healthy foods to choose from, so choose the ones that YOU like.<br />
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<tr><td class="tr-caption" style="text-align: center;">Looks good, don't it?</td></tr>
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<b>2) Have the same meal multiple times throughout the day.</b> You are going to stumble upon different food combinations, and healthy recipes as you strive to reach your goals. If you come across a meal you absolutely love, make your life easier, and eat that meal more times throughout the day. Why complicate the situation by having so many different carb, protein, and fat sources. It's not going to sabotage your results.<br />
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<b>3) Invest in protein powders.</b> Protein powders are not only an amazing way to help get in your daily protein needs, they are also quick, easy, and ultra convenient. You can blend them with varieties of foods including oatmeal, peanut butter, bananas, strawberries, blueberries, etc. Protein also comes in a variety of flavors to better suit your needs. You just can't go wrong.James Canzanellahttp://www.blogger.com/profile/03991467189466192000noreply@blogger.com0tag:blogger.com,1999:blog-6582863837086325942.post-30957368196608735342012-03-21T21:16:00.000-04:002012-05-23T15:20:35.994-04:00The Soundtrack of Your Workout<div class="separator" style="clear: both; text-align: center;">
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The hairs on my arms stand straight up and I get goosebumps. My heart starts pumping Kool-Aid and my adrenaline begins racing like Dale Earnhart Jr. at the Daytona 500. My intimidating face is masking the horror of what is about to occur. I know what you are thinking and the answer is no, I am not about to sky dive or perform an Evil Knievel type stunt. I have my eyes closed mentally preparing for my next excruciating set, and allowing the thundering music to fully amerce myself in the process. I wouldn't know where to begin if it wasn't for the music blaring in my ears.<br />
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A blind man with out his guide dog. Lost and unsure, and that is how I would feel with out my music in the gym. I once drove to the gym and realized I forgot my iTouch. I had to drive back home and get it, I had no other choice. Long story short, I have never forgotten it to this day. Bob Marley once said, "One good thing about music, when it hits, you feel no pain." So how does music get our adrenaline racing, and how does it exactly 'hit' us?<br />
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As human beings we are extremely emotional creatures. How often have you asked someone "What is your favorite type of music?" Somewhere along the line, someone presumably answered something similar to "Anything that I can relate to." I will never forget one time in my life when I thought I had hit rock bottom in college. I was resting in between sets of barbell curls wearing my black Nike shorts and a cut-off Avenged Sevenfold shirt. A song came on my MP3 player that might as well had been the soundtrack to my life at the time. The band was O.A.R. and the song was entitled, Shattered. The chorus goes "How many times can I break 'till I shatter?" It instantaneously reminded me of the hell that I had created for myself. It was as if my life had flashed before my eyes, an instantaneous revelation. The chorus finishes off by saying "I always turn the car around." Regardless of what the song might be about, you can interpret any song how you want and that is another beauty of music. This song's chorus perfectly symbolized how I felt and what I should do about it. Although I don't remember how many repetitions I did after being blessed by that music, I can tell you a couple things. I had so many goosebumps, someone might have assumed I had chicken pox. I was 6'2'' at the time, and by standing so tall with certainty and confidence, I felt 7'2''. Just from a 12 second chorus, my life did a complete 180 degree turn in the right direction. I had just been 'hit' by music.<br />
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Do you ever wonder why you always seem to listen to certain songs randomly throughout your life? There is nothing random about it. Yes you occasionally stumble upon new artists and follow through with listening to them, but you are listening to those other songs based upon how you relate to them, and how you are feeling at the time. I know there have been times in your life when you hear an amazing song for the first time in many months and you think to yourself, "I forgot how awesome this song was!" You say that because many months ago, at that time, it had a humungous impact on your life and you developed a relationship with it. Why do you think the biggest majority of high school and college students love listening to music involving partying? The answer is the same. We all have a relationship with music, many of us just don't know it, yet.<br />
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Your relationship with music can be identical to a relationship with your significant other, it even talks back! In the beginning when you first encounter that person or that specific song, everything is amazing and you just can't get enough. You go through the 'honeymoon' phase'. Then there are the times where you get sick of each other, and that could be anywhere from one day, to one year, to five years, or perhaps, that may never even happen. Sometimes you break up, but end up coming back to where you had originally left off, reminding yourself how awesome that song, or person was.<br />
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That is the power of music, and you should easily see why any type of music player is an essential ingredient in your gym bag. Use the power of music to 'hit' you in all aspects of your life, including your workouts. To those of you who are on the same page as me and are consistently getting 'hit' from various sources of music, I will leave you with this question. If you had to give up music or sex for a year, which one would it be? Judging by what you have read, take a shot in the dark and figure out what my answer is, I only talk about it through out this entire post. Then again, I have yet to do an article about sex...James Canzanellahttp://www.blogger.com/profile/03991467189466192000noreply@blogger.com0tag:blogger.com,1999:blog-6582863837086325942.post-50830663526436878282012-03-07T11:09:00.170-05:002012-05-23T15:20:42.185-04:00Using Facebook To Help You Reach Your Fitness Goals<div class="separator" style="clear: both; text-align: center;">
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Facebook first started in 2004 and little did many people know that it would one day turn into the world's most dominating social networks. It started off as a simple website that allowed you to post on the walls of your friends, comment on pictures, and add, or decline, new friends. Facebook is now a website that has become so addicting, that it is very commonly given up for Lent, which is a tradition where people surrender a transgression of theirs for forty days. "Do you have a Facebook?" used to be a question repeatedly asked, now everyone just assumes you have one. With all of our updated technology, there is no wonder why Facebook is so popular. With a few taps or touches of our phone, we can share, tag, and broadcast anything and everything. Facebook also allows us to keep up to date with all of our friends, family, television shows, movies, celebrities, and role models. I know what you are pondering, how does all of this fit into obtaining your fitness goals? Let's break it down into two imperative steps.<br />
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Step number one: occupy your news feed. Facebook has the ability to 'Like" just about anything on its website, and you need to use that to your full advantage. Liking the page of your favorite role model allows you to keep up to date with anything and everything they post. If you missed out on their post because you were working, or even training like a mass machine at your gym, you can click on their page and catch up on all the latest and greatest updates. All of this might be nothing new to you, but what you need to focus on is filling your news feed with positive, motivational, and successful role models. These role models will share their trials and tribulations about how they got to where they are now, post motivational advice, and occasionally give shout outs to their dedicated fans that courageously follow them over the years. Surround yourself with positive, powerful, and motivational people, not just in your every day settings, but also on social networks like Facebook.<br />
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Step number two: control your environment. Facebook can either be your best friend or your worst enemy. Here is how you control your Facebook environment. Now that you have your news feed set up to feature oodles of information and positivity, it is time to weed out all of the negativity. Unfortunately, Facebook has also become a playground to some of the worst cases of hatred, complaints, whining, and obnoxious behavior. Don't let this negativity affect your mindset! While you are browsing your news feed and you see examples of this, unsubscribe from that person by clicking on the right tab of the status posted. From there you can confidently click on 'Unsubscribe from status updates by Miss Negative Nancy'. Their negativity will no longer flood your steady stream of positivity. Another alternative is to just remove that person as a friend. You can decide for yourself which option better suits your needs. I'm sure you know about that person who just vents and complains to everyone and you despise dealing with them, say, at your job. Why deal with them when you don't have to? Out with the old, in with the new. This step will guarantee that you only see what you want to see in your news feed. Control your environment, and don't let your environment control you. In this case, your environment is your news feed.<br />
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There you have it. Follow these two crucial steps and you are on your way to fully immersing yourself in the process of reaching your fitness goals. Who would have ever thought that a social network could be such a powerful tool. Saying the average user checks their Facebook 500 times a day would be an understatement. Use all of those visits to constantly think and remind yourself of your fitness goals. As six-time national bodybuilding champion Skip La Cour says, "The more a person thinks about anything in life, that person can't help but become better at it. It's inevitable."<b><i></i></b>James Canzanellahttp://www.blogger.com/profile/03991467189466192000noreply@blogger.com5