Shopping List Magic

Many fitness programs that come with a nutrition manual are a lot of work that make you prepare everything from scratch and often make you have to seriously change what you are eating. If you have time and ability for that, YOU WILL EXCEL. 

Let's say you are in a different situation and you need fast or portable options that are easy to shop for or that you are used to shopping for. The information below may help you get your portions right for meals you are already eating while you slowly transition to healthier options one meal at a time.

If you look at your diet over the last month there is probably a manageable list of things you are used to eating, am I right? We are all creatures of habit and I think that's especially true of diet. That's why it's so hard to change what we eat!

The P90X Diet Guide, Insanity Elite Nutrition Guide, and Turbo Fire Fuel the Fire are trick nutrition plans; no doubt about it. Their goal is to teach you to eat like an athlete... the time factor is very expensive. If you stick with it, we all know the results you will get. If your schedule or lifestyle means you have to modify, Tony, Shaun, and Chalene will understand.

Here's what I recommend as a starting point:

1. Make a list of all your regular meals (recipes) weather you eat in or take out.
2. Run the numbers on them real quick. Excel can make fast work of the math. Yes, I mean counting calories, fat, carbs, and protein... sodium if you take-out often.
3. Start planning meals from this list that first meet caloric requirements, second, meet macro-nutrient requirements. More later.
4. Plan your meals for the week. I can pencil this on a note pad in 2 minutes. Another 3 minutes and the accompanying shopping list is DONE.
5. When I don't forget something, shopping takes me one and a half hours per week for a family of four. I'm the family cook.

This works for the regular home life but yours may be a special case. Use it where you can.

What does this list look like...?

Monday- Lunch:
------------ Dinner:
Tuesday- Lunch:
------------ Dinner:
Wednesday- Lunch:
------------ Dinner:
Thursday- Lunch:
------------ Dinner:
Friday- Lunch:
------------ Dinner:

Shopping List:

Notice: No breakfasts or snacks! These things are super common; you know what you need to keep in your pantry for these things. Check your fridge as you make your list and be sure these breakfast and snack items are stocked. This will keep you from grabbing non-healthy items.

Notice: I leave a couple days out. Odds are I will be in a super hurry one night and eat left-overs or make breakfast for dinner. Keep it simple, baby!

Add to your list the needed items from your meal list above. Now make sure to take into consideration the needs of other members of your family. Odds are your kids aren't on your nutrition plan! They don't have your goals! So take their needs into consideration, but focus on yours. You can't help nor inspire anyone if your fat and dead.

I can tell you that for a family of four, I spend an average of $150/wk on fresh healthy groceries. Add to that my shakes, bars, and vitamins and my family is likely at $200/wk. Is your health worth that? I figure it will save me many illnesses and injuries in the long run to spend this cashola on preventive health.

Now you're like, "But I said I don't have time to count!" I got it. Do it once and start getting into the habit of keeping your portions that same size to reach your caloric needs. Do it periodically to help build your skills and calibrate your portion-sizer in your brain.

My biggest success has come from eating as lower carb foods and as many fresh veggies as I could. I didn't sweat a lot of macros (fat, carbs, protein). I am bound to get hate mail for this by the way. I did keep a small sheet in my weekly planner where I could jot down rough numbers so I could know when I had plenty or needed more. I get busy and lose track of time often. I travel a few days per week, but I do get to pack a cooler in my truck.

You have a caloric needs calculator on your Team Beachbody Website. If you don't have one get with your Team Beachbody Coach and we will set you up and walk you through it. Figure out how many calories you need per day and divide that by how many meals you will eat in a day. I suggest 5. I actually liked six meals... Meal #6 was ice cream! More hate mail. 

For busy people, I am as concerned with you getting too few calories as too many. My bigger concern is nutrient density. Be sure you are taking a good multivitamin. Look into Shakeology for a meal replacment shake that will fit in your purse and packs the nutrient equivalent of 14 trips to the salad bar. Also available through your Team Beachbody Account. Your body will tell you that you're hungry when you really just need more vitamins. Your body doesn't have any way of telling you the difference! Does that make sense or do you want me to get more sciency?

Then you have portable snack options like the P90X Peak Performance bar. About 250, calories 33% protein, and so good you feel like you're cheating. Did I mention it fits in your purse? Or book bag for guys reading this later...

Here's some quick ideas that you may be able to kit up for your road-warrior like day:
Hard Boiled egg: 140 calories, 12g protein.
P90X Bar: 250 calories 20g protein
Shakeology: 140 calories, 18g protein
Yogurt: 200cal, 8g protein (varies)
Apple: 80 cal, varies
Fat Free Cottage Cheese (1cu): 160cal, 38g protein
---add Dole Tropical Fruit Cup for 60 sweet calories!

So lets say you need 2000 calories per day to tone up with P90X (varies with many factors). Get yourself a good breakfast, good dinner, pack a P90X bar, packet of Shakeology, Cottage Cheese+Fruit, and maybe 2 HB eggs (750 cal so far), and you can find a fruit vendor in walking distance to your office... maybe some yogurt but then you've may have just over eaten! Snack on this stuff two or more meals during your day and you win!

Can it be done? Yes. You may just need a phone relationship with a good coach.

I am here if you need me. Friend me on Facebook and I will help anyway I can.
Coach Jeff
Facebook.com/coachjeffay

Don't GET FIT for the New Year, Start the New Year FIT!

Fall is here. The holidays will soon be upon us. 55 days until Thanksgiving. 84 days until Christmas. There will be food and family. It is time to act right now if you want to be able to eat those holiday meals to fuel your workout, while being proud of your awesome physique around friends and relatives.

There are 90 days until the New Year. Don't settle to "get in shape" as a New Year's Resolution again in 2011. Start 2011 as a new, healthier you.

The winter time for me is the best time to get real results. The days are shorter, the social schedule lightens up, and my gym is my DVD player.
Maybe you have gotten results or could use a little extra income to fund the holidays; have you considered becoming a Beachbody Coach? Get paid to help people get fit. Beachbody does most of the work for you, providing fitness programs and marketing that work. Your job is to encourage people and help get the word out.

Finally, Shakeology. Have you tried it? This simple, low-fat, super-food, meal replacement shake will help you lose weight, curb cravings, and feel better. Send me an address and I will send you a sample.

Remember that I am here for you. I started as a customer, lost a bunch of weight, built a body I am very proud of, and now I get paid to help people get these same results! YOU are my passion! Contact me anytime!

Yours,
Jeff

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Trucker Fitness: Limited Space Part 2

So I had the chance to hang out with Dad in the truck last week and I got a fresh look at the situation.
The workspace for fitness in the cab of the truck is actually divided into two spaces with a slight overlap.

Space 1 is the bunk; about 6' by 2.5'. This space will need to be modified by pushing your mattress up against the rear wall and strapped in place if possible. Then, if the base under the mattress isn't smooth, you may need to lay down a piece of plywood or other matting so that you can do body weight exercises on it such as Push-ups, Sit-ups and some stretching poses. For about $20 you can find some 1/2" foam matting at any fitness store and some department stores.

Mattress Against Rear Wall

Space 2 is measured on the floor from the bunk to the stick: L60" x W30" x H76". Your measurements may vary. In the sample truck the passenger seat has been removed and replaced with a mini-fridge and microwave. That will be important in the segment on Nutrition.

Nutrition Is My Co-Pilot

 With an anchor point above Space 1, you can use a heavy resistance band to pull down into space 2. You can also do overhead tricep extensions leaning toward the windshield.

There is a point to mount an S-hook to that can link to a Gated D-ring

With a low ceiling, you can't stand and to shoulder presses. You can kneel, locking the resistance band under your forward foot and pressing to the ceiling. If you have a couple dumbbells, you don't need to lock under a foot, just press up!

On our sample truck, there is a rail that runs along the inside of the cab that provides about a 2.5" lip. I am looking to mount a pull-up bar here that can be stowed while driving. Length on sample cab is about 72" across. It will need to mount on pins or even something as simple as velcro. Legs won't be able to hang free, but pull-ups can be assisted with feet on the bunk or knees lifted to work the core while working the back and arms!

Lunges and squats have to be modified too as you lack a great deal of mobility in a 60"x30" box. Take it slow until you know how you will do it, get the form as right as you can, and have the muscle control to not kick the truck into gear. Did I mention you should NOT WORKOUT IN YOUR CAB WITH THE TRUCK RUNNING?!!

Just some things to think about. Modify, modify, modify. The longer you are in a fox-hole, the more you modify it. Isn't your truck the same way? If you are going to get results, you are going to have to change the rules of the game.

My Trip to Texas

We had been working on Dad’s In-Truck fitness plan for several months before we finally got a chance to get together for a few workouts and in-person training. Over the last several months we had been able to see each other for a few hours or an occasional overnight visit. During these times we were able to talk in broad brush strokes about form, diet, journaling… the basics of transitioning into a fit lifestyle. With the exception of short hikes on his visits we had not been able to work out together.

In the last few months Dad had lost 25lbs, converted much of his mass from fat to muscle, and changed his shape drastically without cardio training. He felt like he had reached a plateau and would not be able to continue to progress without adding cardio into his regimen; but how can he get cardio in the truck!!? His goal for our visit was to work on cardio so that we could show him ways he could take his cardio on the road.

A walk around the block at Dad’s country home is one mile according to the odometer in the family car: a fine way to measure distance before walking or running a route. Another way is to pull up a program like Google Earth or MapMyRun.com and use one of their measuring tools. We did that and learned that his block is, in fact, one mile, but also that we could add a block to make a two-mile loop. Walking once per day, we were quickly up to a four mile walk in less than 40 minutes with about a 25lb pack. We learned that you can get a great cardio workout, soft on your knees, even if all you can do is walk 20 minutes away from your truck, and 20 minutes back to your truck.

As you may know, we also had the P90X program to work with. Dad has been working the P90X resistance workouts in the truck, but wasn’t sure he was ready for this intense level of cardio. Further, he knew he could do the cardio workouts in his occasional hotel stays (if he had a portable DVD player) but he didn’t think he could do them in the truck; he doesn’t yet have the confidence to do these workouts outside the truck but I bet he will soon. In addition to our walks, we did some DVD based cardio workouts.

The workout space for cardio type exercise is about 30 inches across, 50 inches long and 72 inches tall. There isn’t a lot of running and jumping that can be done in following a DVD. I do think that with modification for low-impact, focusing on control, that many of these programs can be modified to get the heart rate significantly raised for the early months of a driver’s transition to “super-fit.”

PlyoX is considered “The Mother” of P90X workouts. In the cool of the morning, before the family was awake, my wife joined Dad and me for a PlyoX workout session. Dad followed Pam, the program’s example of how to modify the moves for low impact. The program was hard on him, as it needs to be, but he made it all the way through taking a few short breaks and jumping back in with both feet. To modify PlyoX in the truck, a driver will need to focus on NOT JUMPING but rather moving their feet quickly to the next position. Stay low, keep the knees soft, and don’t kick the gear shifter.

KenpoX is a fun and fast paced karate type workout that I have thought Dad could do in the truck with some modification. It involves many punches and kicks of various types and directions. Where kicks are in a series of different directions, they would need to be modified to one direction for a few reps, then possible repositioning quickly to kick the other direction a few reps, but other than that, there should be room to stand, punch, and kick for 45 minutes even in a 30”x50” box. When he reviewed it, Dad found that the warm-up couldn’t be done in the truck: it would need to be modified. Sub nearly any other warm-up and stretch from this or any other cardio workout and you can overcome this challenge! Dad left that workout ready to do this DVD in the truck.

My sister, who I love, has been seeing a father-daughter team of trainers at Ladies Workout Express in Leander, Texas. The father, Mike, is a big fan of the P90X and Insanity programs and my dad has raved about the work he has been doing for my sister and the results he has helped her get emotionally and physically. Mike had wanted to get the whole family together to discuss our role in helping Sissy get fit. We had a chance to tell him what we have been doing with Dad. Then we all scheduled a Saturday family workout after-hours where we performed Insanity: Pure Cardio.

Right now you are thinking, “WHAT!!???” Yes, Insanity is marketed to be the hardest workout ever put on DVD… and I believe it is. Here’s the deal: Dad can get the same results as me at significantly different fitness level by giving his best the same way I do. Sissy can get as good a workout as my wife giving her best the same way my wife does. The same is true of CardioX, PlyoX, KenpoX, every Insanity workout, TurboFire, and any other workout that a person can do. The trick is modifying when you need to, taking breaks when you need to, and giving your own 100%. Dad had to take lots of breaks. We all took a few… I think the Texas air and some fatigue broke down my wife and I a bit… then we all jumped back in and finished.

Mike showed Dad how he could type up the work-out and follow it with a stop-watch or timer to do without a DVD player… this also can be done with any of the programs once you know them fairly well.

In five days we did three new DVD based workouts that I believe can be done in the truck until they can be done outside the truck. We walked countless miles in the form of laps around the neighborhood or around the tourist attractions we saw with the family. Most importantly, we broke through many walls. Dad became resolute in the fact that age will not stop him from doing this. He became aware of the convenience, power, and impact of walking at a good pace with a light backpack. Sissy saw that we are all trying every day to live a more healthy life while Dad saw his place of leadership in that; my wife was able to be a big sister in that as well.

Mostly, we had a bunch of fun as a family! I believe that exercise has to be fun or you probably won’t stick with it. Sometimes fun might just be a family suffering through something together… I come from a sick family… whatever the case, when the family gets involved to support and uplift each other, only good can come from it. When a family is neutrally unsupportive, it’s a coin toss. If a family is discouraging or sabotaging, it will likely fail. We can talk more about that when we discuss peer support.

Trucker Fitness: Limited Space

Professional drivers face a rather unique challenge in the constraints of physical space and the related availability of equipment needed to get good full-body fitness. If you are fortunate, you have room in the sleeper to do some crunches and push-ups (even if at an angle with hands on bunk and feet near dash!). If you are an owner-operator or have a great relationship with your boss, you can remove the passenger seat to make room for your new fitness lifestyle. With a little ingenuity and some inexpensive gear, it is in fact possible to get a full-body fitness plan in motion even with these significant challenges.


Body Weight Exercises


Push-ups, Pull-ups, sit-ups, and leg lunges or squats remain among the most effective exercises anyone can get, not just drivers. Each of these has countless modifications to work slightly different muscles in slightly different ways, but it is important to start with the basics.

Push-ups—Who doesn't know how to do a push-up? Assume for a minute you aren't in a truck. On a flat surface, get on the floor so your does are close together, your hands shoulder width apart and your body is in a straight line from your head to your toes. With the strength of your arms and chest, lower your body to the ground until your chest touches, then return to the up position. 



Variations: Wide arms, Narrow arms or Diamond, Clap or Plyo push-ups, Incline (feet on bunk), etc.


Pull-ups—This will be a challenge for many. Where the heck are you going to mount a pull-up bar in a truck? Where will you mount one outside a truck? Do you have the strength? One solution is to find an anchor point to mount resistance bands which I will discuss below. At different angles you can pull down on these bands and get quite a back workout. Bands come in varying resistances from 5lbs to 50lbs so make sure you get the right set. In stores I seldom see bands over 35lbs, so call me if you need more resistance. 


Outside the truck you can crawl under your trailer and pull up on your trailer or chain rack or whatever you have. Dad and I are working on a pull-up bar to mount to ladders for tanker-drivers, so stay tuned. If you have other suggestions, please keep them coming!


Variations: Wide-grip, narrow grip, fingers away, fingers toward, switch-grip, etc.


Sit-ups or crunches—by now we should all know how to do a crunch. There are thousands of varieties but one similarity: they flex the core. 


Resistance Bands


Rather than reinvent the wheel, let me paste what my vendor says:


B-LINES Bands Complete Kit

Get lean and ripped even faster with our pro-grade resistance bands instead of dumbbells. This set contains the entire range of resistance levels from 5 to 50 pounds. It includes 10 bands and 3 sets of handles


Maximize your workouts!


Resistance bands have been proven to help you burn fat and tone lean muscle faster. Just as effective as free weights, resistance bands are much more portable and convenient, so you can work out anytime, anywhere. And with increasing levels of resistance, you can keep ramping up your workout as you get into better and better shape.


These color-coded bands come in a range of resistance levels and attach to soft foam-covered handles for maximum comfort. These pro-grade bands will get you lean and ripped even faster! Used with most Beachbody® workouts.


Special features

* Provides variable resistance throughout entire range of motion

* Control the tension by shortening or lengthening the band

* Portable and convenient—perfect for travel or at home

* Used for total-body sculpting, toning, and fat burning

* Includes 3 sets of soft B-LINES® Comfort-Grip Handles—good for all bands


30-Day Money-Back Guarantee

We want you to be 100% satisfied or your money back! If you're not satisfied with the performance of this product, please contact Customer Service to return it within 30 days for a full refund of the purchase price, less s&h—no questions asked.

B-LINES® Resistance Bands contain natural rubber latex which may cause allergic reactions.

Anything you can do with weights you can do with bands and they will take up way less weight and room. There are things you can do with bands that you can't do with weights like pull-downs mentioned above.


Dumbbells


I like to recommend the Bowflex® SelectTech® Dumbells. I make no money for this recommendation. Here's what Bowflex says about their 552 dumbbell set:


Powerful results at the turn of a dial.


With just the turn of a dial you can automatically change your resistance from 5 lbs (2.27 kg) all the way up to 52.5 lbs (23.8 kg) of weight. No more picking up 30 different dumbbells to give you the results you want! All you need are two Bowflex® SelectTech® 552 Dumbbells to transform your body for good (bowflexselecttech.com).


These can be spendy so if cost is a concern, I like to start with the following…

For men:

A. 25lbs

B. 10lbs

C. 5lbs


For women:

A. 15lbs

B. 8lbs

C. 3lbs


For many exercises, these weights can be strapped together using their sum weight to get the right resistance while keeping the load on your truck and storage space to a minimum. When I post pics in September, I will update this post to show you what I mean.


Get Outside


Everything we have discussed so far has been resistance. Resistance is critical to your fitness and to regulating your metabolism and bone strength. In many of my circles, it is the most overlooked area of fitness. For drivers, it may be the easiest!


To get some cardio, you are likely going to have to get out of the truck. Sorry about your luck, pal! Right outside your truck you can do jumping jacks, run-lunges, jump-tucks, run in place, all sorts of things. Walk to the back of the truck stop and jog back and forth along the trucks. Amplify the positive effects of this by sprinting, then jogging; repeat for as long as you need to to get a burn.


You can walk, jog, run. You can add weight by putting on a backpack. This will add burden to your cardio system. Use the FITT principle I discuss elsewhere on my blog to determine intensity level:


*If you can sing while you do it, you are Low Intensity.

*If you can talk while you do it, you are Moderate Intensity.

*If you can't sing, talk, or whistle while you do it, you are High Intensity.


Hotel Stays


New laws are so restrictive; you are bound to stay in a hotel from time to time. Take advantage of their gear by making sure you have appropriate exercise clothing packed and ready. Most hotels now have treadmills, elliptical machines, rowing machines, or a pool.

If they have a dvd player, or you have a laptop, you may consider one of the programs I use such as Insanity or P90X. Use your time wisely to get the results that will earn you the life you want.


Summary


We all have challenges. Drivers have some of the toughest when it comes to diet and exercise. With a little forethought and careful planning, we can overcome these challenges. Feel free to contact me about any of these and I will do my best to help you overcome them!

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Trucker Fitness Maps & Differing Routine

Primer
As many of you know I have had the opportunity over the last several months to help my Dad get into some better shape. Dad is a long-haul truck driver so there are some unique challenges to consider that the rest of us take for granted. There are also some similar challenges that we all could benefit from by learning how other people manage them.

Over the next couple weeks, I want to scribble down some notes about things I have learned helping Dad lose a ton of inches and change his life through diet and exercise. If something else really interesting pops up during the week, I may add it too!

As always, read it, file it, or delete it; and let me know if you want off my spam-worthy email distribution. For those who keep sending friends my way, I may soon set up a web service where you can just subscribe or unsubscribe as you like. Also, if you have questions, send them my way. I love digging up research for you on this stuff and it makes me a better coach!

Old Pic: We're both more fit than this now!

Fitness Maps & Differing Routine for Drivers
More than most other groups, Truck Drivers have to put up with a constantly shifting routine based more on route than daily, weekly, or monthly schedule. Depending on what they are hauling, when they need to deliver it, and what traffic challenges they have to overcome on the way, everything gets moved around from sleeping, to eating, to working out.

Start with the big picture in mind. You won't know how to get there until you know where you're going. Set goals that are Specific, Measurable, Achievable, Realistic, and Time-bound (SMART). Set goals for 30, 60, or 90 days until you start getting good at it. Get yourself a notebook to write down your goal and your periodic measurements toward that goal. If your goal is to lose weight, set a goal to lose 2lbs per week for 3 months. Weigh yourself weekly or bi-weekly as you can find a scale for you, not just your truck! Write it down in your book!!

For more on goal setting, check out my blog (http://pushalittleharder.blogspot.com/search?q=smart).

Know how you are going to get there. Let's assume you're a new driver; you have to look at a map before you know how you're going to deliver that hot load of freight. Now let's assume you're new to diet and exercise; what's your map to get to your goal? Now if you're not new to fitness, if you've read thousands of fitness magazines and done it all before, you can create a pretty good routine on your own. Write this down in your logbook for the next time segment of your goals. You should focus on Frequency (how often), Intensity (how hard), Type (cardio, strength, etc.), Time (how long).

For more on F.I.T.T. principles, check out my blog (http://pushalittleharder.blogspot.com/2009/12/fitt-principle.html).

If you're not an experienced fitness junkie, then you may need help building that knowledge in a hurry. I can't recommend one book or magazine, I haven't found one yet that really takes everything in consideration in an easy to follow package. I can recommend any of hundreds of fitness DVD programs such as P90X which most people have heard of by now and it's how Dad and I have managed to get some good changes in his level of fitness. A good program like this will come with not just DVDs but nutrition plans and peer support to help you in your travels. I will get more into this in later posts. I like to call these programs "karaoke fitness." You just plug in the DVD and follow along. You will have to find ways to modify many moves so that they can be done in or around your truck, but with a good coach on the phone, that can be done. I plan on taking pictures of P90X moves modified in the sleeper in September when I visit Dad. Shoot me an email and I will let you know when I can get these pics posted online.

Do something every day. Here's where differing routine kicks in. The rest of the world works eight to five. The can plan when they will work out weeks in advance. You end one day hitting the rack, knowing that you need to wake up at 3am to beat the morning rush hour in a city just over the horizon. Understanding that you get paid when the wheels are rolling, you have to make time to follow your program!! Do a little something every day. While you are driving, think about when you will stop to get some exercise. Since it's near impossible to get cardio inside your truck, start thinking about a safe place to go for a walk, jog, or run where you can park your truck for an hour. Then set your SMART plan for the day and execute it.

Start slow. Rushing into a new workout program too hastily will lead to injury. Injury will shift your timeline significantly to the right. Make sure to take your time, focus on proper form, and take breaks. Results come faster when you can avoid injury.

Make the best use of your time when you get a hotel stay. New DOT rules make it possible for you to get an occasional hotel stay. If you are following a dvd program, make sure you can take your cardio dvd program into the room and work out. If you can, try to get a good cardio workout both days you are in the hotel. It should be a different workout so you aren't taxing all the same muscles, but if you have one that you really like, go for it! Then go for a walk on top of it if you can.

Plan your food stops. I will get more into diet and nutrition in a later post. That isn't going to help a lot now so consider this a preview of that message as it relates to differing routine. Many drivers have small refrigerators and miniature stoves, microwaves, or toaster ovens. Learn to use these things to maximize their utility. Canned vegetables are shelf stable; buy and stow them to make sure you have a couple week's supply. Fresh fruits and vegetables aren't so forgiving; you will need to hit a grocery store once a week or so if you are able to keep fresh produce even in your fridge. Remember there are a lot of fruits and veggies that don't need to be refrigerated and can remain stable so long as your truck doesn't get real hot such as apples, bananas, carrots, etc. Stop making excuses and start thinking ahead.

Stick with it. Learning to be goal oriented is the first step. Learning to be growth oriented leads to lifelong success. When I look back at my logbook from two years ago, I see that I was nowhere near where I am today. If you had told me I would be here by now, I might not have believed it. Results come from concerted effort over time. When you reach one goal, set a new one. Repeat until you're pushing up daisies.

There are a dozen ways drivers (and anyone else, really) can make excuses on why they can't get fit and eat right. With a little innovation and planning ahead, almost any of these things can be overcome.