The Simple Diet

Yesterday, I wrote about the difference between simple and easy. Losing weight is simple, but the effort you expend is not always easy. But I will give you one strategy today that is both simple AND easy.

The answer is...Water

Yes, pure simple water. Ok, you already know you should be drinking water, but are you doing it?

There's a BIG difference between KNOWING what to do and DOING what you know.

Just by drinking water throughout the day I guarantee you'll see results. So many of us are dehydrated. You need water. And here's a simple formula.

1 cup of water for every 15 pounds you weigh. If you weight 150 pounds, aim for 10 cups of water. Keep a water bottle with you all day. Drink it while you work.

You see, it's simple and easy.

And no - coffee, tea, juice or soda do not count. Pure, unfiltered water is just what the doctor ordered.

What are you waiting for? Go grab some water right now.

Eat Organic Meats and veggies, Nuts and seeds, some fruit, little starch and NO SUGAR! Eat this way and I guarantee you will NEVER get sick...EVER!

Have a fantastic weekend.

"eatclean-staylean" - BK

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Simple Vs. Easy

I am in the middle of a 3 day online fitness seminar where over 100 of the world’s top fitness coaches are spilling the beans on everything from weight loss to kettlebell training. It is a first for the industry and sure beats 3 days away and travel costs. I have been sitting (and lying down) in the comfort of my own home taking in a plethora of information.

The biggest theme is:

Just about every fitness professional is getting away from aerobic training and shifting to anaerobic conditioning for fat loss.

And there was one point, in the presentation by Alwyn Cosgrove during our Q & A. He was asked if losing weight was EASY. Alwyn said something quite profound: “It's SIMPLE, but not easy.”

In other words, we all know what to do. If you only had lean proteins and vegetables (aka Green Faces) plus exercised, you will lose weight. It's fairly SIMPLE.

But it's not always EASY. It takes will power. It takes effort.
But the PROCESS is simple.

He brought up the example of the TV show Survivor. Every single person has lost weight in the show. Is it the easiest or most pleasant way to lose weight (by not really eating).?
No. But is it SIMPLE? Yes.

What are the foods you should eat to lose weight? To put on muscle or to compete at the highest level? You will be surprised to know that it is very simple and you can achieve all three with the same foods.

Never Get Sick

Tomorrow I will tell you what foods to eat to maintain optimal health and you will NEVER get sick, ever...it’s simple, but not easy!

"eatclean-staylean" - BK

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Adversity and Attitude

This is a true story direct from a good friend that struck a chord. I hope it does the same for you.

Today is my best friend, Jeff Ramey's, birthday.

I thought this would be the perfect time to share a comparison about how two people handled similar situations. We'll call it the story of Jeff and Rich.

See Rich is another guy that I've know very well for quite a while too.

Both Rich and Jeff graduated high school the same year. Rich was the most highly sought after baseball recruit in the state of Ohio that year and was drafted by the L.A. Dodgers. He passed on turning pro and decided to attend college at a school that had one of the top baseball programs in the country.

Jeff was a very good high school player in his own right, but not nearly as heavily recruited as Rich since he was something of a late bloomer. Jeff got a scholarship to play baseball in college as well, but at a school that wasn't by any means a powerhouse program.

Both had success early and often in college. Rich starred in the College World Series and Jeff earned a starting role and led the league in fielding. Rich was the marquee player on his team for 3 seasons, while Jeff also earned all conference honors.

Both Rich and Jeff were drafted by major league teams after their junior seasons. Rich was one of the first players drafted that year. Jeff was drafted later as his willingness to play any position his team needed him to play prevented him from establishing himself as a star at any one.

Both Rich and Jeff were sent to minor league teams and quickly established themselves as stars. Both earned team MVP and All-Star honors and were well on their way to long and lucrative careers in Major League Baseball.

Unfortunately, both Rich and Jeff suffered career ending injuries and fell just short of reaching the major leagues and reaching the goal both had worked their whole life for.

But that's where their stories begin to take drastically different paths.

Rich was very bitter and angry about this 'tough break.' He began drinking and became very negative and ultimately lost his marriage, all the money he'd earned and many of his friends. He amassed a large amount of debt and even ran a business that he managed into the ground.

Jeff was disappointed in the fact that he wasn't going to reach his goal of making the major leagues, but was determined to be a success regardless. Jeff decided he wanted to work at a specific hospital and enter a specific graduate program. Even though they were 3 hours apart, he took a part-time job at the hospital to get his foot in the door and entered the grad program.

After a couple of years of constant driving and little sleep, Jeff had graduated and secured the job he'd wanted. He didn't stop there - he kept learning, kept growing and today he has a career he loves, a wonderful family and is a tremendous success by any measure.

I've lost track of Rich - but last I saw him he was still bitter, in debt and unwilling to let go of the frustration brought on by his 'tough break.'

So when you face adversity and are dealt your own tough break, how will you handle it? What if you lost your job, had a business go under or saw something you'd invested a big part of your life in fail?

What would you do? Will you be Jeff or Rich?

That answer will ultimately decide how high you climb, because I don't know anyone that has achieved great success without overcoming adversity along the way.

"eatclean-staylean" - BK

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The Science of Sleep

I love my Sundays as a great day to rest and relax. I really enjoy kicking back and watching 60 minutes and tonight there was an amazing story.

Tests were done on subjects in the morning to see their memory retention and ability to do a task efficiently, typing 5 numbers on a keypad with their left hand. They were then required to repeat same task 12 hours later. There was no improvement in performance. Same test but this time test was done in the afternoon then repeated the next morning after a good 8 hour sleep.

On every test subjects performed the task with a 20-30% improvement!

After the break Lesley Stall came back and this time subjects were restricted to 4 hours sleep for 6 days. The results were simply amazing. All the subjects were pre-diabetic. She went on to tell that America has a major problem with the young being pre-diabetic. You don’t have to wonder why with kids staying up all night studying for exams, cramming.

It didn’t stop there...lack of sleep makes you hungry.

The hormone Leptin tells the brain that it requires more food when in fact you are full 4 nights without deep sleep leaves the body unable to metabolize sugar efficiently, causing weight gain.

We are killing ourselves, working, staying up late, cramming study believing it best to get it done at night, eating more when not hungry, eating junk nutrients and not getting enough quality sleep.

Last year Yvies Ethier from the CHEK Institute taught me to not study after a hard day which was really hard because you really wanted to get the study done believing you are fresh when on the contrary...your brain is fried and in need of rest. He told me to look over scan the work done that day before going to bed and then waking refreshed. It was one of the most insightful things I have ever been told, the clarity I had and the productivity was top shelf.

The difference of waking up with a clear head in the morning was enormous. You do your best quality work first thing in the morning. Something you should tell and install in our children, get a goods nights sleep and get up in the morning and study before school.

Do you ever wonder why so many adults fall asleep 5 minutes after sitting down in a small uncomfortable airplane??

We are exhausted!! and shouldn’t be.

Its 8.30 and I get to sleep by 9ish to get up at 4. I love the early mornings. Get in the habit of going to sleep by 10 and getting a good night’s sleep. Get up in the morning and exercise and get the day off to a great note…and

"eatclean-staylean" - BK

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Booty Camp - Sunday 16/3/08

Today we invited the crew to come for a extra session on a nice little 20 yard hill not far from Underground for some intervals.

Jason and I set a course out of 5 climbs up the hill with a 10 yard lateral on the flat in between each one. The girls then had to sprint home to the finish.

Great little 30 minute session which we will knock out again Wednesday night. The ladies are doing fantastically and responding very well to every challenge presented to them

The course from the last marker on top of the hill

Joce, Lisa, Jill and Virginia Driving up and Gee on the downhill

View from above at last marker. Legs are jelly at this stage with heart in your throat

Gee in foreground, Joce about to sprint home with Jason encouraging and
Lisa, Jill and Virginia on way down before last burst.

Jay and Joce - beautiful couple!

"eatclean-staylean" - BK

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Gas Price War!!

Are you sick of paying massive amounts for gas? So am I!! We can make difference. Boycott Mobil and Exxon!! Read below and pass on to everyone you know please

This is not the 'don't buy gas for one day', but it will show you how we can get gas back down to $1.30 per gallon.

This was sent by a retired Coca Cola executive. It came from one of his engineer buddies who retired from Halliburton. If you are tired of the gas prices going up AND they will continue to rise this summer, take time to read this PLEASE.

Phillip Hollsworth offered this good idea. This makes MUCH MORE SENSE than the "don't buy gas on a certain day" campaign that was going around last April or May!
It's worth your consideration. Join the resistance!!!!

I hear we are going to hit close to $ 4.00 a gallon by next summer and it might go higher!! Want gasoline prices to come down?

We need to take some intelligent, united action. The oil companies just laughed at that because they knew we wouldn't continue to "hurt" ourselves by refusing to buy gas.

It was more of an inconvenience to us than it was a problem for them. BUT, whoever thought of this idea, has come up with a plan that can Really work. Please read on and join with us!

By now you're probably thinking gasoline priced at about $2.00 is super cheap. Me too! It is currently $2.98 for regular unleaded in my town.

Now that the oil companies and the OPEC nations have conditioned us to think that the cost of a gallon of gas is CHEAP at $1.50 - $1.75, we need to take aggressive action to teach them that BUYERS control the marketplace...not sellers.

With the price of gasoline going up more each day, we consumers need to take action.

The only way we are going to see the price of gas come down is if we hit someone in the pocketbook by not purchasing their gas! And, we can do that WITHOUT hurting ourselves.

How? Since we all rely on our cars, we can't just stop buying gas.

But we CAN have an impact on gas prices if we all act together to force a price war.

Here's the idea: For the rest of this year, DON'T purchase ANY gasoline from the two biggest companies (which now are one), EXXON and MOBIL.

If they are not selling any gas, they will be inclined to reduce their prices. If they reduce their prices, the other companies will have to follow suit.

But to have an impact, we need to reach literally millions of Exxon and Mobil gas buyers. It's really simple to do! Now, don't wimp out on me at this point...keep reading and I'll explain how simple it is to reach millions of people!!

I am sending this note to 30 people. If each of us s end it to at least ten more (30 x 10 = 300)… and those 300 send it to at least ten more (300 x 10 = 3,000)...and so on, by the time the message reaches the sixth group of people, we will have reached over THREE MILLION consumers.

If those three million get excited and pass this on to ten friends each, then 30 million people will have been contacted!

If it goes one level further, you guessed it..... THREE HUNDRED MILLION PEOPLE!!!

Again, all you have to do is send this to 10 people. That's all!

(If you don't understand how we can reach 300 million and all you have to do is send this to 10 people.... Well, let's face it, you just aren't a mathematician. But I am; so trust me on this one.

How long would all that take? If each of us sends this e-mail out to ten more people within one day of receipt, all 300 MILLION people could conceivably be contacted within the next 8 days!!!

I'll bet you didn't think you and I had that much potential, did you! Acting together we can make a difference.

If this makes sense to you, please pass this message on. I suggest that we not buy from EXXON/MOBIL UNTIL THEY LOWER THEIR PRICES TO THE $2.00 RANGE AND KEEP THEM DOWN. THIS CAN REALLY WORK.

"eatclean-staylean" - BK

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Mental Training for Warriors: Success Is All In Your Head

"They conquer who believe they can" ~ Emerson

Step 1 Accept Responsibility

"Man is what he believes" ~ Anton Chekov

"Whether you think you can or think you can't…You are Right!"

That famous saying by auto pioneer Henry Ford has been one that I have used again and again in my training over the years. The athletes that I train have adopted many of the motivational sayings I have given them into their daily jargon. From "Answer the scratch," and "Through endurance you will conquer," to "If it is to be it is up to me," the guys are now constantly bombarding me, their peers and students with these statements when they are appropriate. Not only is this a good sign that they are listening and learning during my training, but these constant reminders are also improving their character as human beings.

For a while I wasn't sure if this was possible, but now I know that it is. Everyone is in the process of an evolution. Which direction and the pace of that evolution is up to each individual. Only you can choose how you think and how you will behave. As Victor Frankl stated, "...Everything can be taken from a man but one thing; the last of the human freedoms--to choose one's attitude in any given set of circumstances, to choose one's own way." According to this, you must first accept responsibility that you are the only one in control of your destiny. Once you realize this and hold yourself to a higher standard, you are primed to make instant improvement both physically and mentally.

"eatclean-staylean" - BK

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Be "Uncommon" -- How to Separate Yourself from the Pack

If you have not read coach Tony Dungy's Bestselling Book, I suggest you buy and read it. Reading through it, a particular passage caught my attention to write about for this week.

Tony talks about his first days at the University of Minnesota with his coach, Coach Stoll. He recalled the meeting Coach had with the freshman every year. He would ask, "Every one of you thinks you are going to play in the NFL right?" Then he pulled out a photograph of the freshman team from 5 prior years and pointed to 2 guys who actually made it. He then proceeded to tell them, "Two of them made it. Out of thirty-two, thirty-three, thirty-five, whatever we've got this year one of you will go on to play in the NFL. Or if you're lucky, two. You're going to have to outwork everybody in this room and then catch a break in order to make your living in the NFL." Coach Stoll then talked about education and then preparing for the rest of their lives. Lives without football. Tony then recalls him saying, "Success is uncommon and not to be enjoyed by the common man. I'm looking for uncommon people because we want to be successful, not average."

You have a much greater chance of becoming uncommon by your efforts rather than your natural talents or gifts. Here are 5 ways to start practicing right now becoming uncommon and separating yourself from the rest of the pack.

1. Live with Passion and Enthusiasm: There is no greater way to sell yourself to the world on what you love to do than with passion and enthusiasm.
2. Always take the high road: Your choices will determine your success: Bad Choices - No Success, Good Choices - Good Success, Great Choices - Great Success.
3. Don't Hoot with the Owls if you want to Fly with the Eagles: As mentioned in the last newsletter, how you spend your "off-time" will determine your success.
4. Work harder than anyone else: Work-ethic always pays off in the long run. While those who have great talent are taking it easy, work as hard as you can, and you will eventually pass them up.
5. Catch a Break: The best way to catch a break is to get to know and become friends with as many people as you can. There is huge truth in "it's not what you know it's who you know."

"eatclean-staylean" - BK

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Client Profile: Tom Follo

I was introduced to Tom Follo back in August 2007 just before the start of the 3rd Biggest Loser (I truly dislike that name, lets call him the Leanest Winner!!) that I directed at Creative Health and Fitness. Along with wife Laura they were sedentary and in need of a fitness makeover. At the completion of the 8 week program Tom had dropped major poundage and was eating like an athlete. Tom has continued to train with me diligently getting up before the crack of dawn 3 times a week.

I can only describe the discipline needed to get up at 4 bells throughout the height of winter as MASSIVE! The pictures below tell the story of how far Tom has come...congratulations mate…6pack is just around the corner! -BK

Profile Questions and Answers

When did you start exercising?
I used to work out now and then. Laura pushed me to participate in the Weight loss challenge last September. It was one of the best things I have ever done.

What weight where you?
When I started exercising, I weighed 245lbs (6'2"). This was the heaviest I've have ever been in my life. My waist size was 38"+, meaning some of my size 38" pants were tight on me.

What is your goal?
My goal was to lose about 25lbs and get back to a size 36" waist. I also needed to reduce my blood pressure & eliminate my acid reflux disease.

How often do you work out?
I currently work out with Ben 3 days a week (Monday, Wednesday & Friday). On the off days I try to get some cardio in on our new treadmill by doing intervals (Ben taught us) and some abdominal work.

How has the training changed from Creative to Crossfit Milford when we first started together?
The training has been more tailored to my specific needs. I play a lot of golf. Ben has me working to strengthen my lower back, and even has me swinging a weighted golf club on a Bosu Ball. There are less people that I train with. I've had several one-on-one sessions with Ben. Man, is that tough! All the focus is on me, he doesn't let me slack at all!! Also, the exercising is more intense and more difficult. As your body gets stronger, you need to push it harder. Recently our workouts have been extremely difficult (but that's a good thing!).

What do you eat?
My diet has changed significantly since we started the weight loss challenge back in September. I eat high quality proteins, mixing in good starches only in the morning and mid day. No starches at dinner. I have not had a glass of milk since I started the challenge. First thing in the morning prior to working out, I have a protein shake with some fresh raspberries or strawberries. I use 100% Whey Protein with Banana Cream flavoring. I bought this because the store was out of vanilla, I fell in love with it! Sometimes you need to try different things, you may be pleasantly surprised.

How many times daily?
During the challenge I was eating 6 times a day. Currently I eat (including protein drinks) about 5 times a day.

How has exercising changed your life?
Exercising has significantly changed my life. I just turned 50 late last year, and I'm in the best shape of my life. Exercise has taught me that it you really set your mind to something, you can achieve it. I also feel that I'm mentally at the top of my game. It also has given me tremendous will power when it comes to my diet. Working so hard and getting great results makes it easy to resist poor food choices, I don't want to screw it up. I also love all the positive feedback I get from others. They definitely notice the change, and are very interested in how I did it. My doctor couldn't believe it when he saw me. My blood pressure is perfect, no more acid reflux, and I'm down close to 40lbs since I started exercising! One other thing, my waist size went from 38"+ to 34". I haven't been a size 34" since high school. I had to buy all new clothes, I didn't like spending the money, but I loved cleaning out the closet and getting some new clothes.

What do you like to do for fun?
I recently had my first golf lesson with Tom Rossotti from Great River Golf Club. My strength and flexibility has greatly improved! Better body turn, straight left arm on the back swing. It must have been all the hip flexor and rotator stretches and exercises. A lot stronger and more powerful swing. I can't wait to get out on the course!

I do a lot of woodworking in the winter months and play golf when the warm weather gets here. I'm a member a Great River Golf Club. I can't wait to start playing with my new body!

Give it to me straight...how do you like the workouts?
I love my workouts. Ben has taught me some unbelievable techniques. He also knows how to push you. One of the biggest things is how Ben constantly watches your form. When he corrects you, you really feel the difference. This creates tremendous exercise efficiency. Without the proper guidance and instruction, you're pretty much wasting your time. I love working my ass off in the morning, then I have a large healthy breakfast! A six egg white omelet with all the veggies! It sets me up for the rest of the day.

President for a day…what would you change?
If I were president for a day, I would eliminate everyone's taxes and appoint Ben Kelly "Secretary of Exercise & Fitness"

"eatclean-staylean" - BK

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Start of Booty Camp

This week saw the start of 'Booty Camp' with 14 ladies participating, and all on the strict green faces nutrition plan. The ladies have gone thru 2 days of 1 minute tests consisting of pushups, situps, wallball (squat thrusts with a 6 pound ball toss on wall 9 feet high), 18 pound overhead press, squats, 400 yard sprint, and Burpees. All tests were performed to see how many they each could do in 1 minute. Based on the test results Jason and I determine what weight each person will use tomorrow for our first 'intense' workout.

The majority of our workouts are done for time and each participant, wearing a heart rate monitor, is quickly getting a feel for where their maximum rate is and importantly where there minimum rate is, and not to go below.

At Underground we received shipment of Gymnastics rings yesterday and myself and Jason gave them a run this morning.

The workout - 7 sets back to back without rest:
10 high pulls with 95 pounds (ground to explosive upright row)
10 ring dips

I went first and did it in 11.06 minutes. In that time my heart rate was a 165 high and I averaged 146 for the duration. Jason went next and smoked thru in 9.36. His high was 170 and averaged 152.

That workout was INTENSE!!! And we were both still cooking an hour after, shoulders burning and upper body buzzing. 10 minute workout,,,Yes sir! I will take that any day.

Crossfit training is where it’s at ‘forging elite fitness’.

Check out some of the stuff we are doing at Underground:

Tires ready to be flipped; we have 20 more outback.

Jason did the brutal bench/deadlift/powerclean 10-1 workout Tuesday and was feeling the pain all week.
Here he is deadlifting 275 pounds -he was cooking for over 40 minutes at over 160bpm heart rate.
Strength/power and plenty of guts and persistence

The ladies pumping out the situps

The fun 'filthy fifty' 10 exercises of 50 reps for time and the boys really put in.
The dreaded Burpees (pushup/tuck/jump) second to last exercise catches up with even the fittest athlete.

"eatclean-staylean" - BK

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Your Fitness Future Foretold: 20 Predictions for 2008

Today I’m going to predict your future and forecast exactly what kind of results you’re going to get in 2008. I am pretty good at this.

What if I could take out my crystal ball again and predict with 99% precision exactly what kind of results you will achieve with your body by the end of 2008?
Well, I can do that too!

I would claim that I have some kind of “gift” for this, but to be honest, you and I don’t need to be psychic to make predictions like these.

There are two things you can always count on: (1) Nature’s laws of cause and effect and (2) human nature.

On that basis, here are my 20 fitness predictions for 2008:

I PREDICT that if you can reach into your pocket on any day in 2008 and pull out a card or piece of paper with all your body and fitness goals written on it in vivid detail, the odds are 95 to 1 in favor of you achieving every one of those goals before the end of the year.

I PREDICT that if you focus your thoughts on your goals and how you are going to achieve them, all day long, you will reach your goals so fast in 2008, it will make your head spin.

I PREDICT that if you focus your thoughts on health woes and body fat problems and if you think about what you don’t want, all day long, your problems will get worse than ever this year.

I PREDICT that if you made a new year’s resolution, but you didn’t turn it into a specific, written goal with a deadline and a strong reason why you must achieve it, you will freely abandon it the moment the going gets tough.

I PREDICT that if you can tell me all the reasons why achieving your health and fitness goals are important to you, you will be motivated from within to stick with it when the going gets tough

I PREDICT that at times, the going is going to get tough.

I PREDICT that if you can tell me today what is your life purpose and what is your lifelong vision for your body and your health, you will still be as motivated and driven at the end of the year as you were at the beginning.

I PREDICT that if you don’t have long term goals and a “big picture” vision for your life that you will lose your New Year’s enthusiasm and motivation in a matter of months or even weeks.

I PREDICT that the way you see yourself in your mind’s eye today will be an exact reflection of what you see in the mirror at the end of the year.

I PREDICT that if you have a setback that seems to get in the way of you reaching your health and fitness goals and you tell yourself “this just is temporary; this too shall pass,” then it won’t set you back and it will pass.

I PREDICT that if you believe the way your body looks today is out of your control and you feel helpless or powerless to change, you won’t even make much of an effort this year.

I PREDICT that if you accept complete responsibility for the way your body looks today and you believe that you have the power to change, that you will take action and keep taking action, even through the tough times.

I PREDICT that if you’re unhappy with your physical condition and you say, “it’s not my fault” or you blame it on genetics, hormones or age, then your body will look pretty much the same at the end of 2008 as it did on New Year’s day.

I PREDICT that the more you have patience, a long term perspective and the ability to postpone immediate gratification, the more likely you are to be a success one year from now.

I PREDICT that the more you seek “miracle pills” or “quick fixes,” the more likely you are to be a failure one year from now.

I PREDICT that you will be tempted by many quick fixes in 2008.

I PREDICT that if you hang out with losers and negative people this year, you will become just like them.

I PREDICT that if you hang out with winners and positive people this year, you will become just like them.

I PREDICT that you will run into more negative people and losers this year than positive people and winners.

I PREDICT that if you recruit just one friend or support partner that stands behind you and the lifestyle changes you want to make in 2008, you will double your chances for success. If you surround yourself with numerous support partners, you will become virtually unstoppable.

So how does your future look for 2008?

Based on my “predictions,” if it doesn’t look as bright as you’d like it to be, then don’t worry, because a prediction is not predestination.

You can’t do anything to change the past, but by changing your thoughts, attitudes and actions in the present moment, the future is yours to create.

"eatclean-staylean" - BK

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