Ok So how bloated/fat/gross and out of control do you feel after this Thanksgiving weekend??!

I'm right there with you!

So Here we start our next Challenge! If you have done the 21DayWillPowerChallenge before, besides some changes on how you go about it around the Holiday parties, it's the same exact as before. Same rules apply with the NO's to eliminate and what you "allowed" foods are.

So I don't waste everyone's time I won't post the philosophy and principles behind this challenge, you can just go to my website: www.yofityolife.com and read it on your own. You can find it under the "Y0's Blog" Tab.

I highly recommend you all go and do that now just to freshen up on WHY you are doing this challenge. This isn't a get in shape quick and then get fat quicker diet plan. This is to help you break bad habits, form good ones and create a new healthy eating lifestyle beyond these challenges. Some of the rules I have about this are more to play on your psychology around food and what you do to yourselves day in and day out. This is to fix your bad eating habits and be a healthier, happier you. The Weight and fat loss are just bonus.

THE ADD-ONS for The Holiday Season Challenge: 7ish commandments:

~~1. We are going for 28 days. Not 21 days. I will keep the hashtag #21DayWillPowerChallenge and #NutritionReset on Facebook and Instagram, just so you can click on it and be connected to all my posts from the past challenges that include tips and meals and motivation. Check that hashtag out, see how it works, click on it. It's a novel trick.

~~2. Weigh-in. Get your body fat % measured. Take before and after pics. If you would like I can measure your Body Fat % quickly with the electric hand held monitor at the gym. Or your gym should have this tool if you ask. If you're one of my PT clients, we will do the skin fold calipers this week.

~~3. You are allowed ONE CHEAT MEAL per weekend. this is not a "cheat DAY". This is not a open door to stuff yourself silly with the shit we are trying to eliminate. Moderation! This is keeping a realistic view of what December is. It is The holiday party month. This is so you can plan for your weekend and have your Holiday dinners or desserts on one day/ meal/ party a week. Thats realistic and reasonable. You can still have your cookie party, and your eggnog, and mom's best dessert, and granny's gingerbread cookies. You can still go to every single one of your parties but you can only eat any "NO's" at one. More power to you if you can do without the Cheat meal.

~~4. You have to earn this "cheat meal" by doing these set of exercises EVERY DAY. I will change the exercise challenge for variety or you can do the same challenge all 30 days. This is ON TOP of what you already do at the gym and for your workouts. So if you can't get to the gym, you still have to do these at home!

the first list of exercises you have to do EVERY DAY are:

X200 jumping jacks

x200 Bodyweight Squats

x50 Pushups

x80 Situps/crunches or any ab exercise you can think of

X4 minute plank

 

**You can break these up into how ever many sets/reps you want in a 24 hr period. example: 200 squats= 50 squats 4 x a day

**If you need to make modifications to these exercises due to injuries or ailments please let me know so I can help you figure out what to do instead.

That's it.

5. We technically start Tuesday December 4th and go to December 31st. Considering that I love to spring these things last minute on you, you can start on the 5th and go to the 31st. Actually you can start whenever you damn well please and just go till the end of the month. Just do it.

6. ASK ME QUESTIONS. POST ON MY WALL. GET INVOLVED SO THAT OTHERS CAN LEARN OR BE MOTIVATED AND INSPIRED BY YOU AS WELL.

7. CONNECT to us all…..USE THE HASHTAG #21DayWillPowerChallenge, #NutrtionReset

or #yofityolife, or #ifYOcanican, or #DoasYOsays or #YOmademedoit or #FMLYO

-Yo Personal Trainer

 

#21DayWillPowerChallenge

It's Monday November 6th. Technically it's day 6. For me it may have to be day 1 again...

Time for confessions:

I'm not perfect. :roll:Even as your 'Leader' through this 21DWPC, I too find my bad habits I formed since I last did a strict Nutrition Reset 21DWC. I too succumb to cravings and sometimes binge eat. It especially happens when I start back up strict, on the 21DWPC. For the most part, I live this lifestyle, and have for over 2 years. I make the healthiest food choices possible and am always aware of what I'm putting into my system. And when I'm not strict on the 21DWPC then I allow myself to enjoy my favorite terrible foods every ONCE in a while. SO when I go back to strict, my mind plays it's mind games and glosses over bad habits formed and tries to overlook tiny transgressions :D.

I'll go first.

I did well from last Wednesday through Friday Night....that's 3 whole days:/. I went out and had some drinks. Now, when I drink on a weekend night, I recognize that I have gotten in the habit of stopping at 711 on my way home. Usually i'll grab a bag of cheetos and an apple fritter and a diet water. This usually logs in the back of my mind as my "cheat meal" and I'll keep my eating clean the rest of the weekend.

Well, early Saturday morning, Nov 4th at 1AM, I habitually stop at 711, but I don't grab 1 apple fritter, I grab two, and the bag of cheetos, and one beef empenada pattie, AND one of their microwavable burritos! I was drunk. I knew exactly what I was doing though. While grabbing these items I simultaneously was thinking where I went wrong Friday which was allowing me to throw everything out the window x200%. I knew as I grabbed the two apple fritters that I hadn't given myself time to make myself a healthy dinner that night, I just downed a quick protein shake before going out. (like the movie Inception, was I inside of my head, being inside of my head, watching from the outside, realizing I was rationalizing every movement I made in this convenience store???)

As I grabbed the cheetos, I recognized that this 711 routine, had become a habit and a routine whenever I get a buzz going. As I grabbed the microwave burrito, I realized I fucked up and my will to stop this sacrilege, was nowhere to be seen. And as I asked for the beef patty and paid I was thinking that what the hell, I'll eat it ALL, wash it all down with some Metamucil when I got home and start over Saturday morning. AND NOT TELL ANYONE. End scene.

SATURDAY NIGHT I get DRUUUUUUNK early, 6:30pm early! figured I didn't have to work in the morning so let loose Yovanny! Then friends are meeting me to go out on a night on the town, while I was out on a night on the town already. I know I have to get something in my stomach or else I might die of alcohol poisoning, SO I order fried chicken fingers, french fries, with ranch, sweet&sour, and ketchup sauce. And then hit the town again! And by the end of the night....well I can't remember, I just remember NOT driving home drunk, crashing at a friend's kitchen table then waking up at 3:30AM with the imprint of the marble table tile on my face.

I came prepared this time though! I walk back to my car, while i'm thinking of how hungry I was again and how that trip to 711 seemed so riiiiiight! I climb into my car, and realize I had packed a grocery bag of snacks from home.......damn it to fucking hell!! UGHHHH! A banana sat gingerly on my dashboard, in the center console, a can of cashews, a premixed protein shake, and on the passenger seat a bag of gluten free pretzels (Like your mother did back in elementary school -carefully packing your metal lunch box).  I fucking hated healthy Yovanny at that moment. Because sober, healthy, smart, mature Yovanny had prepared a full snack fest for drunk hungry Yovanny with no room for excuses. I got home then didn't leave hangover house all of Sunday. I got out of bed around 2pm, hungry. Again. It's Sunday so of course it's Brunch. But hangover headache was not going to handle other people right now. I made my bacon, eggs, balck coffee, and cinnamon, protein, 21DWPC approved pancakes. Monday is going to be another restart day.

November 2016

There will not be Weekend 90 MInute Bootcamps this coming weekend Oct 22nd, nor Saturday the 29th. We will have weekend Bootcamps resume on Nov 5th.

Remember we always have our Wednesday 6:30PM Bootcamps every week at the BSC @ DTX. Drop-ins are welcome even for non members. Contact me for details.

Tonight's 6:30PM 90MBC: will be OUTSIDE! temps will be around 68. Please let me know by messaging here or me directly if you are attending!

If you are interested in November's package sessions you need to register though BSC before the 1st of November.

for $120 you get 4 Wednesday classes and 2 Saturday "make-up" classes, as well as Fitness progress testing, weight, bodyfat measurements. don't miss out on this Deal! contact me for registration details!

-Yo Personal Trainer

So i was challenged by one of my clients to go to #McDonalds and get breakfast that fell within the parameters of our #21DayWillpowerchallenge....after i told him you can find the proper foods anywhere you go out to eat.....

My Analysis: JUST DON'T

Of all their breakfast menu items, their "round eggs" and bacon and black coffee are the only things you can have. You could order the sausage or ham as well as alternatives. And apple slices to boot!

They clearly have a sign posted saying they cook everything with dairy/milk and butter. So i had to request these eggs be cooked on vegetable oil not butter. Even their scrambled eggs had milk in them, so that scratched having their breakfast burritos (as wraps are allowed on this first challenge)

4 eggs two slices of bacon and a black coffee = $7.54 = not worth the trouble nor worth testing your resolve and commitment to this challenge.

With the time spent waiting in line, ordering, and waiting for your food, you could've had a much more appealing breakfast at home for around a dollar.

#yofityolife #personaltrainer #coach #icangetyouthere

#ifyocanyoucan

Our WillPOWERCHALLENGE returns! Starting Monday May 15th!

I can't keep calling it our 21DayWillPowerChallenge because, well, how many days we're doing it for changes for our specific current goals. 

If you follow me on Instagram or Facebook you know that if you click on the hashtag: #21daywillpowerchallenge, you will be connected to all my previous posts and meals and updates from all our previous challenges.

All the rules stay the same. Read below in my other blog entry about the entirety of what the 21daywillpowerchallenge is. what it is and why you're doing it is important.

OBVIOUSLY we are doing this round to cut a lot of fat, lean up,  and get all sexy and shit for Summer!

I've marked the official 1st day of Summer as June 22nd which gives us, starting the 15th, 35 days till Summer!  but who stops in the middle of the week in the middle of a month? You all will probably go through till the last weekend of June or "4th of July weekend".

Stay tuned for more updates,  but in the meantime, please go on to read my previous blog post about this Challenge and all the rules.

Best

-YO Personal Trainer

So Spring and warmer weather are finally here, and only 37 days left till Summer!

I have commited to offering an equally challenging, high quality bootcamp experience by now offering a beach based Bootcamp.  This Bootcamp will have a lot of our regular exercises, a lot of new exercises and a LOT of sand, making everything you do that much harder!  Early Sunday morning for the early risers and so you can finish and still have a productive day.

9AM is the time we will be trying out for the first few weeks, this time may change to earlier if the beach tends to get busier as the hot weather starts.

Also this is only a 60 minute class, NOT my typical 90 Minute juggernaut----because the sand.

The location, Carson Beach,  is in the same general location (across the street) from Saturday's class which we hold in Joe Moakley Park in/around the skating rink. Carson Beach offers a beautiful beach to do some of our finest work.

All ages and fitness levels are welcome, as i only push you as much as you are capable of.

Drop-ins $20

Pre-registration IS REQUIRED via my Web Store here on the previous tab.

Please feel free to reach out to me via Facebook messenger @yofityolife, or email with questions @ [email protected]

Philosophy behind 21DWPC

After 13 years as a Master Trainer, All my clients, and anyone who knows me, knows that I do not believe in cold-turkey dieting. I always teach "anything in moderation" "work hard to eat hard" "earn your calories, burn your calories."

But what happens when you start seeing yourself take these methods to nutrition a little too relaxed and one cheat meal becomes 2,3,4,5…and you haven't caught up with your exercise and calorie expenditure/burn. The calories start adding up and what was a 400 calorie snack has now krept up to 40,000 extra calories you haven't burned off? (Which btw is about 11-12lbs-3500kcal= 1lbs)

Psychologically, sometimes we then give up on our "Earn our calories, burn our calories" philosophy. We then do what we can to catch up and if we don't, well, we chalk it up to 'Living Life'.

All of a sudden 'Living Life' has gripped you and swallowed you whole and has you walking around and feeling the heaviest you've ever been in your life. or at least unable to make changes to your body you desire.

Sometimes you need to give your mind, your bad habits, your body, a super charged jolt of reality--A SUPER CHARGED JOLT OF 'NO'.

I am challenging you, for 3 weeks of 'NO'. Just 21 days, to eliminate cold turkey, all these things that add unnecessary calories into your bodies.

.....

Please go to the Registration tab to learn more about your options in losing body fat, body weight, food addictions, and resetting your nutrition lifestyle.

Ok So how bloated/fat/gross and out of control do you feel after this Thanksgiving weekend??!

I'm right there with you!

So Here we start our next Challenge! If you have done the 21DayWillPowerChallenge before, besides some changes on how you go about it around the Holiday parties, it's the same exact as before. Same rules apply with the NO's to eliminate and what you "allowed" foods are.

So I don't waste everyone's time I won't post the philosophy and principles behind this challenge, you can just go to my website: www.yofityolife.com and read it on your own. You can find it under the "Y0's Blog" Tab.

I highly recommend you all go and do that now just to freshen up on WHY you are doing this challenge. This isn't a get in shape quick and then get fat quicker diet plan. This is to help you break bad habits, form good ones and create a new healthy eating lifestyle beyond these challenges. Some of the rules I have about this are more to play on your psychology around food and what you do to yourselves day in and day out. This is to fix your bad eating habits and be a healthier, happier you. The Weight and fat loss are just bonus.

THE ADD-ONS for The Holiday Season Challenge: 7ish commandments:

~~1. We are going for 28 days. Not 21 days. I will keep the hashtag #21DayWillPowerChallenge and #NutritionReset on Facebook and Instagram, just so you can click on it and be connected to all my posts from the past challenges that include tips and meals and motivation. Check that hashtag out, see how it works, click on it. It's a novel trick.

~~2. Weigh-in. Get your body fat % measured. Take before and after pics. If you would like I can measure your Body Fat % quickly with the electric hand held monitor at the gym. Or your gym should have this tool if you ask. If you're one of my PT clients, we will do the skin fold calipers this week.

~~3. You are allowed ONE CHEAT MEAL per weekend. this is not a "cheat DAY". This is not a open door to stuff yourself silly with the shit we are trying to eliminate. Moderation! This is keeping a realistic view of what December is. It is The holiday party month. This is so you can plan for your weekend and have your Holiday dinners or desserts on one day/ meal/ party a week. Thats realistic and reasonable. You can still have your cookie party, and your eggnog, and mom's best dessert, and granny's gingerbread cookies. You can still go to every single one of your parties but you can only eat any "NO's" at one. More power to you if you can do without the Cheat meal.

~~4. You have to earn this "cheat meal" by doing these set of exercises EVERY DAY. I will change the exercise challenge for variety or you can do the same challenge all 30 days. This is ON TOP of what you already do at the gym and for your workouts. So if you can't get to the gym, you still have to do these at home!

the first list of exercises you have to do EVERY DAY are:

X200 jumping jacks

x200 Bodyweight Squats

x50 Pushups

x80 Situps/crunches or any ab exercise you can think of

X4 minute plank

**You can break these up into how ever many sets/reps you want in a 24 hr period. example: 200 squats= 50 squats 4 x a day

**If you need to make modifications to these exercises due to injuries or ailments please let me know so I can help you figure out what to do instead.

That's it.

5. We technically start Tuesday December 4th and go to December 31st. Considering that I love to spring these things last minute on you, you can start on the 5th and go to the 31st. Actually you can start whenever you damn well please and just go till the end of the month. Just do it.

6. ASK ME QUESTIONS. POST ON MY WALL. GET INVOLVED SO THAT OTHERS CAN LEARN OR BE MOTIVATED AND INSPIRED BY YOU AS WELL.

7. CONNECT to us all…..USE THE HASHTAG #21DayWillPowerChallenge, #NutrtionReset

or #yofityolife, or #ifYOcanican, or #DoasYOsays or #YOmademedoit or #FMLYO

-Yo Personal Trainer

Fitness Math: 4 CHANCES!

"The Average American may consume more than 4500 CALORIES during a typical holiday gathering" from pre-snacking, drinking, eating a Thanksgiving Dinner with turkey and all the trimmings and desserts.

                               -American Calorie Control Council

~1lbs of fat = 3500 calories

~Running 1 Mile burns = 110-120 calories (relative to individual)

~Burning off 1lbs of fat = running approx. 30MILES!

~One measly Turkey Trot 5k (3.2miles) will burn 330-360 calories wink emoticon.

~ONE ‪#‎90MinuteBootcamp‬ burns approx (female-800cal/male-1300cal) (relative to BMI)

~burning off 1lbs of fat in 90MBC = 3-4 classes

++as of Nov 18th--Opportunities to burn off your Holiday dinner with 90MBC before your holiday dinner= 4:

Non-members are welcome!

~[email protected]:[email protected] DTX (FREE Demo)

~Saturday Nov21st @10am Joe Moakley Field $20

~Monday NOV23rd @BSC DTX $27

~THANKSGIVING morning @7AM in Dorchester $20

Register at:

www.yofityolife.com

or with message me for details

One 8 ounce glass of Orange Juice = 24 grams of sugar... Which= 6 TEASPOONS of sugar.

1. think about it...you wouldn't eat 4 oranges for breakfast, so why would you drink the equivilant sugar. (8oz isn't the size we usually get though is it...16oz juice =12 TEASPOONS of sugar.

2. YES, unmoderated consumption of juices are unhealthy in that you are drinking conscentrated empty calories in sugar. So know what is on your food so you can moderate your sugar intake.

3. that being said, Natural sugars from fruit will always be healthier than added, processed, refined sugars in our mass produced foods. BUT DONT DRINK THEM, EAT THEM, because when you drink a glass of juice YOU ARE NOT MODERATING your intake. When fructose is eaten through a whole orange it causes less of a problem as the fiber helps to slow down the absorption and prevents over consumption.

4. Is orange juice even fresh, real tasting orange juice? No!. Its probably at least a year old, and through its processing, stripped of ALL its flavor and then chemically re- flavored to produce a consistent trademarked' taste...think Tropicana vs Minute Maid flavors.

Know what is going into your body!! Dont blindly consume empty sugar calories...because that's what's made you fat.

-Yo Personal Trainer

#health

#cleaneating #sugar #personaltraining

#yofityolife

@yofityolife

Www.yofityolife.com