5 Simple Nutrition Rules

I truly believe that nutrition is the biggest, by far, component of a good fat loss program.

There's a saying in the fitness industry, "you can't out-train a bad diet", and that hold's true almost 100% of the time (and especially as you get older).

Fortunately, I also believe that good nutrition for fat loss is very simple. And here are my 5 steps to building a fast fat burning diet.

That is it. Very simple.

Most people do pretty well on 1-3 and even 5, but mess up on number 4. I often hear how well someone did all day long, but then while making dinner they snack on upwards of 500 calories of their kid's treats, or other processed carbohydrates they have lying around the house.

The little things can add up to big time problems. So take a good long look at everything you eat.

And all of this can be avoided if you follow rule #5.

Combine my five simple nutrition rules with three short workouts per week of resistance training and interval training, and you have a very manageable fat loss plan that can fit any busy lifestyle.

You can't out-train a bad diet - Never has a truer sentence been spoken!

"eatclean-staylean" - BK

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We fix the $10 dollar a month Gym Bodies!!

The great thing about Underground 2 is that the best instructors from Creative Health are teaching there.

From left Lyndsay, Lauren, Lumy, Ben, Jason, Deb and Seamus.

Lyndsay works at Yale in the sporting department with all the elite athletes at the esteemed University and teaches the 5.30 am spinning/bootcamp combo Monday, Wednesday, Thursday and Friday. Her workouts rock and she has a loyal early following.

Lauren has gone on to another gig..we wish her well.

Lumy teaches a total body conditioning class Thursday at 6.30 and a rocking Cardio Conga class that really gets the heart pumping and the hips swinging. Lumy has sooooo much energy and I took her class last Saturday and my hips were not really rocking, but boy ...did I get a great workout!

Jason on my right is the owner and he teaches boot camp, boxing, kettlebell and packs em in.

Deb last night taught her first Pilates class and filled in for Seamus in Kickboxong at 6.30. Deb is the bomb! Her Pilates is A grade and she smokes the kickboxing.

Seamus is ...Seamus. His class is an experience. There is no BS with old Croc. He says it how it is and if you aren’t pulling your weight he will tell you and in no uncertain terms. Monday and Wednesday at 6.30 he cranks on the rock and roll and goes ballistic.

I really am enjoying 6.30 Tuesday. There are new faces and I love to push the envelope and see where we can go. Last week was great where Jason and I swapped class at the half and we have many more surprises in store.

Every class at Underground is high quality. We have set ourselves apart from the regular production line corporate crap facilities that don’t give a hoot about your health and wellness. We want you to get fit, really fit, be healthy and most of all have fun and WANT to come and exercise.
''WE FIX THE $10 DOLLAR A MONTH GYM BODIES''!

Come in and try a couple of classes on us....We are sure you will love it!

"eatclean-staylean" - BK

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Why Milford Connecticut??

I get asked this question a lot by people intrigued about my choice of living. The pictures below tell some of the tale. Where I live on Long Island sound is beautiful and I caught an absolute cracker of a sunrise yesterday morning as I was pulling into the driveway at home. It was 6.30 am and I was returning home for breaky after a great workout at Undergound2nd these amazing colours just exploded in my eyes on my return. As I was standing on the edge of the beach a guy walked past and asked did I see it 10 minutes ago as the sky was unbelievable. Amazing morning nonetheless.

So, it’s taken a couple of weeks to settle back into the swing of things after Australia. The return trip definitely takes the stuffing out of you more but I am now right back into the groove.

I am training my Milford Clients at Underground here in Milford which is a great functional training facility where anything goes. There are 20 tires out back, ropes, chin bars, sleds, sledge hammers (yes sledge hammers), super bands and everything in between. Jason, the new owner, is a young fella with a mindset like myself and he has put together some kick arse classes. The place really rocks.

Tuesday night we swapped classes halfway through and then finished a master class with super high intensity Plyometric Cardio to cranking fast tunes. It was nuts. Anyone who wants to try a class or 2 is more than welcome to come and have some fun; classes for everyone.

In 2 weeks time I will be starting work and splitting time between Milford and Fairfield opening my own studio working out of Turcotte Centre 4 Health. This place is top notch. Mike Turcotte the owner does blood, saliva and urine testing to look for the root cause of problems in the body. Mike Grasso is an advanced nutritionist who is a veritable encyclopedia on whole food health. With a physical therapist and a massage specialist there as well, I am really looking forward to expanding my knowledge and health.

It seems kinda funny because its freezing and what I have come back from but, I am truly looking forward to this being the best most productive year of my life.......you?

FYI: Check out the pics from Australia on my home page: click on Chrissy Photos.

"eatclean-staylean" - BK

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The Evolution of a Dream

Act:
The difference it will make in your life
is more than can be comprehended.
But, of course, this is also true of inaction.

"eatclean-staylean" - BK

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Hi Y'all from Sydney,

Tis' the season for cardio horror stories.

One woman wrote, "I started out doing 5 hours of cardio per week. No results. So I upped it to 7 hours per week. Still nothing. Do you suggest I do more? I'm worried if I use your program, I won't get any results because you don't even have an hour of interval cardio per week. Please help!"

And from a gentleman on the Men's Health forum, "I took up running and didn't take up stretching until it was almost to late and almost destroyed a knee. What happened was that my IT bands got really tight and my inner quads didn't gain any strength so my knee cap got pulled out of place. I had an MRI done on my knee and have found that my knee cap has bruised my femur."

Cardio horror stories are a dime-a-dozen.
So here's the bottom line on cardio...

Long slow aerobic training remains the biggest practical joke in fitness. Marathon running for the average overweight person? Why don't you just tell someone to go play in traffic...oh wait, that's exactly what they are doing - all while crushing their joints with excess weight and repetitive pounding.

If you do long, slow cardio, its only a matter of time before you end up in a physiotherapist's office with all the others that do too much of the same thing...whether its running or spin classes, overuse injuries are far too common in the cardio world.

After all, what's easier to overdo, total body strength training done 3 times per week for 20 minutes, or the same cardio activity done for 6-9 hours per week?

Heck, I once knew a physiotherapist who was so addicted to spin classes that she had overuse injuries that prevented her from walking normally! Physio, heal thyself!

What a joke that cardio is...

But cardio fits our "more is better" mentality, doesn't it? We go right from a 3000 calorie meal at the Outback Steakhouse to our 60 minute cardio confessional sessions on the elliptical. More, more, more, more. And yet get less results?

There is a better way.

Take a peek at the weight room when you are in a gym. Then compare the bodies there to the bodies on the elliptical. You'll find the sculpted, toned physiques lifting dumbells and doing pushups, and the plump, "never changing physiques" spinning their tires over on the cardio equipment.

No matter what the city, no matter where the gym, its the same old story.

Burn fat, get lean, and boost your metabolism with resistance training. Finish with short interval training or even bodyweight circuits and you are off to the fat burning races.

Or get left behind on the cardio equipment that is getting you nowhere, and leaving you looking and feeling the same as last year!

Crank it up ...and get ready for BOOTY CAMP! What is booty camp?? MMMMM........

"eatclean-staylean" - BK

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It’s certainly great to be home. Myself and Janet have just spent a week up North on the East Coast of Australia right at the tip of the Southern Great Barrier Reef. The weather was hot and sunny and the waves were very playful.

We have now landed in Sydney and are staying at Manly, two beaches south of Curly. A good mate of mine since childhood has hooked us up with prime beachfront accommodation in a penthouse ....nice crib!! Pics to come.

The Sydney Arts Festival is on and we will be checking all the action out along with everything this magnificent city has to offer.

Philosophy of Life

If you were asked to explain your 'philosophy of life' I bet that you, like most people, would have a fair bit to say about what makes the world go round, what we should be doing to make the world a better place and how we could put an end to the suffering experienced by millions.

In fact, not just you, we ALL could!

It seems that we're all experts on life when it comes to talking about it but then, what are we actually DOING about following up on those words?

Are we talking about health yet continuing to smoke, overeat and doing little to take care of our own?

Are we talking about poverty and pointing a finger at 'big business' for their overseas labour policies and yet continuing to buy the goods they're making?

Are we talking but doing little more than moving our lips?

Today's challenge is to carry out an assessment of yourself.

Try and find out how many times today you talk about doing something versus actually taking action and doing it.

I think you'll be surprised at the outcome!

"eatclean-staylean" - BK

P.S - Don't beat yourself up over the answer, just know that the key to success is matching your words and your deeds more often than not.

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