Chef Jay's News

Jan

2010

If you can be disciplined, you can be fit

Maybe the most difficult part about getting fit and staying fit is the unwavering motivation and tenacity that is required. Whether you’re a superstar athlete or a first-timer trying to restore yourself to a healthy weight, everyone has “those days” where something inside of you just doesn’t want to listen to what’s best for you. Some people may have a tougher time with this than others, but what doesn’t ever change is the discipline that it is going to take to achieve the fitness goals you really want achieve.

One easy way to overcome this constant internal conflict is to make yourself accountable to someone. If you are already in the gym a few days a week, you’ll notice that many weight lifters show up with a couple buddies. Of course it is nice to have someone there to spot you and to carry on a conversation, but the real benefit of a workout partner is the knowing that he or she is expecting you to show up.

Another, and maybe easier to coordinate option, is to hire a trainer. The investment itself is great motivation to get to the gym and get the most out of your workouts. A trainer will also be able to show you new exercises and resistance training techniques that you can use even after your last sessions are complete. The big question, though, is what do you look for in a personal trainer? Trainers can get certified online now and can range from the Jillian Michaels’ of the fitness world to Joe Blow who seems like he could spend a little more time in the gym himself.

If you are looking at picking a personal trainer, here are a few tips. First and foremost, make sure that your trainer is certified. There are a bunch of certifications that are recognized and respected in the fitness community so be sure to verify that your trainer has one or a few of the following:

1. ACSM - American College Of Sports Medicine

2. NASM - National Academy Of Sports Medicine

3. NSCA - National Strength And Conditioning Association

4. NCSF - National Council On Strength And Fitness

5. NFPT - National Federation Of Personal Trainers

6. ACE - American Council On Exercise

7. CI - Cooper Institute

8. Scirion Institude (SIEP)

9. ISSA - International Sports Science Association

Decide whether you are more comfortable with a man or a woman trainer. This might sound petty, but if you are not comfortable sweating, grunting and getting downright owned in public by someone, your workout won’t pay the dividends that you are looking for. Lastly, be clear about your goals when interviewing your trainer. Are primarily looking to lose fat, increase strength, tone your muscles or build bulk? Do you have any injuries or limitations that might prevent you from doing any exercises? Do you like old-school exercises like free weights for strength and running for cardio? Or are you a fan of yoga-style training and core exercises?

There are thousands of trainers out there and thousands of ways you can grind out a tight and toned body. Just remember, it takes time and effort to achieve any fitness goal. Be sure you not only set your goals realistically, but you also create the support network needed to stay disciplined and on track.

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Dec

2009

Is your New Year's resolution to get fit? I'll tell you how to attain your goal.

I read an article recently about fitness and New Year’s Resolutions. According to a survey done by Franklin Covey, over 100,000,000 Americans made losing weight or getting in shape one of their major resolutions for 2009. This number is expected to grow even more this year. Although it is encouraging to see so many people setting goals and getting serious about fitness, I think it is even more important to know how to reach those goals. Many people still assume that they need to eat drastically less and exercise 6-7 days per week so that they can reach that goal as fast as possible. This works, of course, but can have a nasty lash back. Extreme changes usually make your results dissipate as suddenly as they are brought on. Here are my personal recommendations for everyone as to how you can achieve a healthy weight while living a healthy lifestyle and without having to follow any strict rules or deprivations.

1. Try to live in balance: The roller coaster ride of weight loss and weight gain is unhealthy in both directions. Keep your calorie intake under control, eat a variety of foods with high nutritional value, exercise regularly and get sufficient rest. Don’t over eat, over starve or over exercise and you’ll see lasting results.

2. Mix up your exercise regimen: I like to refer to exercise programs as regimens rather than routines. Routines are never fun. Routines mean repetition, boredom and burnout. Keep things fresh by finding a variety of physical activities that keep your heart rate up for 45-75 minutes that you can enjoy day in and day out.

3. Eat healthily: Don’t diet, just change the way you think about food. Food is fuel used to make energy so our bodies move the way we want them to. Food isn’t for pleasure or to cure a bout of depression. Think of food functionally and you’ll have no argument for eating fast food, junk foods, sugary foods, high fat foods, etc. unless you are packing calories for an Everest climb or marathon run.

4. Cheat once a week: Make sure you make one meal per week your cheat meal so that you will mentally stay in the zone. This will give you a reason to look forward to and be good all week long as well as keeping your cravings at bay. Also, it is important to eat your cheat meal on a day you exercise so the effects of the extra calories are not too drastic.

5. Be realistic: Nothing happens over night. If you are following your plan, you will reach your goals. Find ways to measure your progress so that you do not get discouraged. Don’t just judge your progress by using the bathroom scale. Check your BMI monthly. Monitor how many miles per week you run and in what time. Keep a record of your weight training and how much you lift. Some may find that sometimes the weight doesn’t come off like you had hoped but you begin to lean out and get stronger much faster.

6. Get rest: Try not to get too crazy with resolutions and the new workout routine. Most people consider themselves extremely busy already and then if you add the stress of a new eating style and the time needed to exercise, you might find yourself overwhelmed. Make sure to start slow and steady and if you can, get at least 6 hours of sleep every 24 hours.

Happy New Years to all and I look forward to everyone’s newly found fitness success in 2010!

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Dec

2009

Keep it simple

Keeping it simple will prove the most effective approach to your exercise regimen and diet plan. Look, I am all for innovative ideas, new technology and ground-breaking strategies that help mix up the monotony, but let’s cut to the point: you need to bust ass in order see gains. I am not a physical therapist or a doctor and I am sure there are some benefits to doing a one-armed dumbbell over the head squat thrust with one leg on a blow-up ball. It just seems to me that we are using these things as an easy way out of really working hard at getting into shape. And getting into shape hurts! There’s no way around it. It is going to get sweaty and you will get sore. Just accept it as part of the process and then forget about it. And next time your training partner wants to bust out the blow up ball or roller skates on leg day, introduce him to one of the following true innovations: the deep squat, lunge or deadlift. He’ll thank you for it.

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Dec

2009

2 simple rules to lose weight now

Losing weight is inevitable if you work your numbers right and have some self discipline. It isn’t simple or quick but the concept is logical and doable with the right attitude. Of course, I am not a physician and if you have any legitimate concerns, please consult your general practitioner before starting any exercise regimen. Simply as a recommendation, I would like to tell you what I think works, so take it for what it is worth. Consider 2 simple concepts: 1) If you consume less Calories than you burn in a given month, your body will tap fat stores to supply itself with energy, and 2) If you consume lean protein and vegetable food sources before considering anything else, you can successfully satisfy hunger while still eating a healthy diet. Of course, there are numerous techniques, theories, strategies, herbs and medicines that may or may not work and you can get as sophisticated with these things as you choose. But don’t forget that if you follow my two concepts first and foremost, you will see results. The tough part of keeping disciplined is up to you.

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Nov

2009

Use muscle confusion to achieve goals

It’s hard to continually push yourself in the gym or with your exercises, even though it is extremely important if you don’t want to waste your time just getting sweaty. You may have heard in the gym or on an infomercial at 3am of a concept known as “muscle confusion”. What this means is to constantly challenge your muscles with exercises that they are not used to. In other words, put away the exercise “routine” and start pushing with various moves, varying weights, different body part combinations and a variety of lifts, cardio, etc in order to maximize efforts and show quicker results. Just remember that the concept behind working out is to strain certain muscles to the point of breakdown so that your nutrient in take can rebuild these muscles stronger and more prepared for the next onslaught.

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Nov

2009

How much protein should you eat daily?

This one is easy. Depending on your goals, you should eat 1-3 grams of protein per pound of body weight that you are aiming to achieve. If you are looking to lose weight, stay on the lower end at about 1 gram per pound of your ideal weight. For example, if you are a female looking to be 125lbs, you need to be sure to eat 125 grams of protein per day. Of course, be sure to burn approximately 300 more calories than you take in, ending your day with a calorie deficit. If you are looking to put on muscle mass, stay at the higher end at about 2.5 grams of protein per pound of your perfect weight. In this example, if you are 180lbs and want to be 200lbs, be sure to consume about 500 grams of protein per day. Also, it is important to take in more calories than you burn daily to end the day on a calorie surplus in order to gain weight. It should be noted, however, that consuming this much protein requires that you drink plenty of H2O (that’s water to the layman) so that your kidneys can process the protein properly.

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Oct

2009

Stay healthy as flu season approaches

Preventing the common cold can be a dicey experiment from year to year. It always seems that illness hits at the worst times: when we are busy, stressed, traveling, preparing for a big event or presentation. I believe that illness is the result of these things and not just a unfortunate coincidence. Live in balance and you’ll notice that your health improves with it. Balance means eating well, exercising, drinking fluids, getting sufficient rest and maintaining a positive attitude. On the other hand, you can help boost your immune system by taking some herbal supplements. Try these: andrographis paniulata, panax quinquefolium, sacharomyces cervisiae, yeast beta-glucan, zinc, vitamin C, vitamin B and Echinacea.

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Oct

2009

Use supplements to fill the nutrition gap

I get asked a lot, “Why do I have to supplement if I get enough nutrients (micro and macro) from my diet?” My answer? “Because you don’t.” Seriously. What do you think “supplement” means? Protein, creatine, vitamin and mineral supplements are meant to fill in the gaps where your diet fails. The problem is almost all of us are busy these days and are unable to prepare a naturally grown and perfectly balanced meal 6 times daily. It is almost impossible to consumer as much protein you need to build muscle. Do some research on what you need for your body style and weight to achieve your goals (whether weightloss, muscle building or fitness) and you’ll see how much easier and precise you can be by just supplementing properly.

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Sep

2009

Eat more fish!

Eat fish. That’s right, I am ordering you to eat fish. And do it every day. Unless you are pregnant or extremely sensitive to its affects, the trace amounts of metals found in seafood will never affect you in any way. In fact, you are more likely to have health problems related to NOT consuming enough lean protein and essential Omega fats than you are from the minuscule risk of consuming this healthy food. My advice is to eat at least 6-8 oz of seafood daily by cutting out some other meat source such as pork or red meat.

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Sep

2009

Can herbs cure a hangover?

Hangover cures range from mystical concoctions to massive doses of vitamin B and water. Although the only sure way to prevent a hangover is to drink less, there have been recent studies that suggest herbal supplementation may lessen the affects the morning after. A study done by Jeju University (from the Journal of Food Science, 2009) on the affects the asparagus has on the liver shows that taking 1000-2000mg of asparagus officinalis will help activate specific enzymes that help metabolize alcohol in the liver which will in turn prevent hangover symptoms. Hrrm…. I’m not sure I would put all my eggs in that basket. I believe in eating naturally, consuming large amounts of fruits and vegetables, drinking plenty of fluids and staying active regularly will always show the best results, but if you choose to pound Jaeger until the wee hours, your body is going to certainly tell you the next day how it feels about you polluting it.

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