Julie Foucher

Fat Loss Tips from Precision Nutrition

5 Questions for Fat Loss
Most people have heard about how to eat for fat loss. But
they just can’t figure out what to eat when it comes time for a meal. And that’s largely because they’re asking themselves the wrong questions.
That’s why we created this simple cheat sheet. It helps you ask the right questions at the most critical time – when it’s time to pick up the fork and spoon. To get the most out of this cheat sheet, simply print it out, fold it up, and make sure to ask yourself the following questions before your next meal.
Q1. Are you eating too much food?
When fat loss is your primary goal, you should stop eating when you’re about 80% full. This will leave you satiated but not belly-rubbing full. So, for this next meal, do you plan on eating a little less than you normally would?
You can eat from a smaller plate than usual. You can leave a little on the plate, instead of finishing everything in front of you. Or you can stop at one serving instead of going back for seconds. Whatever strategy you use, make sure you’re decreasing your calories compared to what you might normally eat.
Q2. Are you eating enough protein?
Your protein intake determines whether you’re going to lose body fat or lean muscle. (Obviously, we want to lose the first and keep the latter.) So, for this next meal, is there enough lean protein included? Men should eat about 2 palm-sized portions and women should eat about 1 palm-sized portion.
You can choose from sources including: lean meats (chicken, turkey, fish, lean beef, lean game meats), lean vegetarian sources (tofu, tempeh, legumes), or powdered protein supplements. Whichever type you choose, make sure you’re eating more protein than what you might normally eat.
Q3. Are you eating too many sugars or starches?
Too many starches and sugars in your diet can prevent fat loss (or even cause fat gain). So, for
this next meal, are there too many starches, particularly processed ones like bread or pasta? Men should eat less than 1 fist-sized portion and women should eat less than 1⁄2 fist-sized portion. Also, the amount of sugar should be minimized.
Starches in the diet include grains, pasta, potatoes, rice, bread, and other carb-dense foods. And added sugars can be found in pop/soda, fruit juices, salad dressings, desserts, sweet snacks, and more. Again, you don’t have to cut these out completely. You just have to be sure to eat fewer of them than usual.

Copyright © 2011 by Precision Nutrition Inc.

Q4. Are you eating enough vegetables?
By replacing your grains with greens, you’ll still feel satisfied at the end of a meal while also increasing your intake of fiber and other important vitamins/minerals. So, for this next meal, are you eating enough vegetables? For fat loss, men should eat about 1 cup while women should eat about 1⁄2 cup.
While most people think of salads when veggies are brought up, many other options are available. Baked, grilled, sautéed, or steamed veggies all count. As do foods like pesto or even kale chips. Regardless of which veggies you choose, make sure you’re eating more than usual.
Q5. Are you including enough healthy fats?
Highly processed fats, often found in processed foods, can ruin your health and lead to fat gain. However, a healthy mix of other naturally occurring fats is important for fat loss. So, for this next meal, are you eating some healthy fats?
You can choose from sources like olive oil, avocados, raw nuts (not roasted), raw seeds, and omega-3 rich fish oils. Whichever type you choose, make sure you’re adding healthy fats to your diet while replacing the unhealthy ones.

Copyright © 2011 by Precision Nutrition Inc. 

My New Affiliate Nutrition Company

Click HERE: About Time Nutrition Products

How to Foam Roll the IT Band

Unclutter Your Mind

3 Exercise Training Circuit

• KB Goblet Squat
• KB Swing
• MB Slams

Protein Pancakes- Yum!!!

"Call Me Maybe" Tempo Controlled by Heart Rate

One of my research projects in college was to analyze physiological responses to varying genres of music.  One area I didn't focus on, however, was manipulating heart rate and music  tempo simultaneously.  Pretty cool stuff here!

100+ Facts about 25 Well-Known Foods

Did you know...

• Asparagus is a good source of vitamins A, C and E, B-complex vitamins, potassium and zinc
• An avocado has more than twice as much potassium as a banana.
• Broccoli contains twice the vitamin C of an orange
• Onions are a rich source of quercetin, a potent antioxidant.
• Kale eases lung congestion and is beneficial to the stomach, liver and immune system

Al the above....and much more...can be found at the following: http://www.mercola.com/nutritionplan/foodalert.htm

Study Shows Fast FOod Leaves You Depressed

A new study in the journal Public Health Nutrition showed people who frequent drive-thrus and load their shopping cart with Entenmann’s and Twinkies suffer more depression.

Check out the following for more info: http://jonnybowdenblog.com/fast-food-depression/

Outstanding Rowing Video from Coach Eric Cressey

Great Stuff Here

"Why getting physically stronger will help you live longer"

I wanted to share a great article that was forwarded to me from my friend, Coach Vic Brown, of Boston University (http://www.goterriers.com/genrel/brown_vic00.html).  The article discusses the power of strength training and is well-written.  You can check it our here: http://io9.com/5953154/why-getting-physically-stronger-will-help-you-to-live-longer

OK, I'll admit I have a crush on the reigning Crossfit Games Champion, Annie Thorisdottir- AKA The Fittest Female in the World!

Better Every Year

Really loving this new article from Alli McKee, as I think along the same lines as her (always seeking self-improvement in all facets of life).  Check it out by clicking here: http://allimckee.com/uncategorized/better-every-year

Adductor Rolling

Deadlifting and Squatting produces a fair amount of adductor tightness in my legs.  If you're in the same camp, consider implementing foam rolling of the affected area.  See video above for specifics.

Fantastic Quote from Nutritionist Mike Roussell

"Being lean is not normal in today's society. This means you need to do things that normal people don't do. You need to pack your own lunch; you need to request food be prepared differently than what's listed on most menus; your idea of 'fast food' should be a protein shake; and you can't take the weekend off from your diet like you do your job."

Trap Bar Deadlift Quad Dominance

My favorite lower body bilateral exercise remains the Trap/Hex Bar Deadlift.  Check out Coach Greg Robins here discuss how to avoid "Quad Dominance" in this exercise.

9 Ingredients to Add to Your Super Shakes!

Nutritionist Chris Mohr submitted the following list.  I use 7 of them regularly.  Let me know what you put in your Super Shakes!

1.  Raw cocoa powder.  There is no sugar added, just a rich, dark chocolate taste that is loaded with antioxidants.  Try 1 – 2 TBS in your next smoothie.
2. Spinach.  Yes, spinach — in its leafy green goodness form.  No, it won’t give your smoothie a gross flavor (but adding blueberries, too, will make the color more appealing).  We often add 2-3 large handfuls of raw spinach to our shake and blend to oblivion.  It’s loaded with fiber, iron, and other powerful vitamins and minerals and what a simple way to add more leafy greens to your diet.  Give it a whirl! 
3. Walnuts.  We love nuts and have touted the benefits of these and other nuts.  But these guys in particular add a nice flavor (and nutrient boost) to the shakes.  Walnuts will help fill you up, with all their quality fat, protein and fiber.  Of course they’re also high in a vitamins and minerals, to boot, and give the shake just a different flavor than traditional nut butters.
4. Pomegranate seeds.  While it’s a tedious job to extract each seed one by one, several stores now carry these seeds in a small container — no messy work at all — nothing but the beneficial seeds.
5. Chia seeds.  While we’re on the ‘seed theme’ — let’s continue with these little sesame seed looking little guys that pack a powerful punch.  High in fiber.  High in protein.  Hight in omega-3 fats. Just be careful — blend and drink soon after, as these little guys make any liquid pretty gelatinous in just a short time.
6. Kefir.  Ever hear of it? If you haven’t tried it, you should.  It’s a drinkable yogurt that’s high in calcium and healthy probiotics (food for your gut) that have been shown to boost immunity. 
7. Green tea.  You can make a cup than use that as the liquid (blended with ice, it will cool it down immediately).  But the antioxidants in tea are well worth it and may have powerful effects like protecting your skin from sun damage, reducing your risk of heart disease and maybe even burning a little belly fat. 
8. Black coffee.  It’s high in antioxidants.  You’ll get a little caffeine boost.  And if you like the flavor, it could be a nice shake that is loaded with nutrients.  I wouldn’t necessary mix it with green tea, but here’s another alternative as a liquid base.  Use a chocolate protein powder and, voila, you’ve got a mocha shake.  Awesome!
9. Fresh ginger. You’ll find ginger root in the produce aisle of your grocery store.  Grate about 1 TBS (it has some heat, so don’t go overboard) for a nice kick to your dish.  But the antimicrobial and immune boosting properties make this one well worth it!

Stick to the Basics

I'm constantly the "K.I.S.S." Principle to my clients.  The simple stuff will ALWAYS win in the end.  My colleague, Tony Gentilcore, recently wrote a post on this very topic.  He summarized keeping it simple better than I could, so I wanted to share his sentiments:

- Focus on compound movements that force you to integrate the entire body: squat, deadlift, chin-ups, bench press, military press, lunge variation, row, etc.

- For the love of god, step away from the Smith machine.

- And would it kill you to wash your gyms shorts on occasion?

- Stress QUALITY over quantity. I’d rather someone go to the gym and perform 5×5 deadlifts (making sure technique is solid on each rep) than spend an hour doing god-knows-what.

- 3x per week, full-body, is a solid approach for most people.

- Throw in a day (or two) of interval based training and you’re golden.

- Please don’t skip your soft tissue or mobility work.

- Walking shouldn’t be considered exercise.  It’s called life.

- How much weight should you use?  If you can easily hit all your reps, bump the weight up 5-10 lbs.  It’s not rocket science.  And no, you won’t get big a bulky.  Stop thinking you’re going to turn into Arnold Schwarzenegger in a week.

- Just to mix it up a bit, save “bench day” for any day other than Monday. Trust me, the world won’t end.

- Training sessions should be no longer than 45-60 minutes (75 minutes, tops if you include SportsCenter highlight breaks).

- The bulk of your exercises should be barbell and dumbbell based.

- If you can’t perform at least five bodyweight chin-ups (man or woman), you have no business performing 46 sets of bicep curls.

- Do some push-ups (or TRX rows) instead.

- Find a good training partner.  It makes all the difference in the world.

- Less is more.  Try to limit yourself to 3-5 exercises per session.

- Don’t be intimidated to ask for help or to be coached.  Even the best in the business ask for help from time to time.

Another Successful Boot Camp

I just wrapped up another awesome Boot Camp tonight.  We had a full turnout and finished with a great effort from all those involved.  Nice mix of bodyweight strength training, resistance bands, Agility Ladder movements, conditioning drills, etc... Great stuff!  I'm lucky to have my camp next to a park where we utilize the equipment ("Neutral Grip Inverted Rows" for back and arm strengthening pictured above).  Hope to see everyone back in the future for more hard work!