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3 Weeks till Thanksgiving Let’s get this shit done!

Thanksgiving is The Most dangerous day for most of us  trying to lose weight. How will you get thin through the Holidays? The average American gains 10-15 pounds from Halloween till first of the year. The average person takes 6-12 months taking that weight ( Fat) back off. Gosh forbid you had weight on before. Not to mention we turn the clocks back and have less sunlight making us fell less motivated, tired,  Our fat camp, Fit camp or Fat farm is here for you to help if you need to come out and get super serious otherwise Lets turn negative de-motivated times into a Rocky Balboa time for ourselves.

New Recipe

Orange Chicken and Brown Rice

Yields: 4 servings Prep time: 40 mins   Cook time: 20 mins Ready in: 60mins

 INGREDIENTS

1 1/2 pounds boneless, skinless, chicken breast, cut into 1-inch chunks

1 cup 2 tablespoons cornstarch, divided

2 large eggs, beaten

1 cup vegetable oil 

Sesame seeds, for garnish

Sliced green onions, for garnish

1 cup Brown Rice 

2 cups Water 

FOR THE MARINADE

1 cup chicken broth

1/2 cup freshly squeezed orange juice 

1/2 cup sugar

1/3 cup vinegar

1/4 cup soy sauce

2 cloves garlic, minced

1 tablespoon orange zest

1 teaspoon Sriracha, or more, to taste

1/4 teaspoon ginger

1/4 teaspoon white pepper

DIRECTIONS

  1. Bring 2 cup water to a boil, add 1 cup brown rice. Cover and reduce heat for 10-12 minutes 
  2. To make the marinade, whisk together chicken broth, orange juice, sugar, vinegar, soy sauce, garlic, orange zest, Sriracha, ginger and white pepper in a large bowl.
  3. In a gallon size Ziploc bag or large bowl, combine chicken and 2/3 cup of the marinade; marinate for at least 30 minutes, turning the bag occasionally. Drain the chicken from the marinade, discarding the marinade.
  4. Heat remaining marinade in a medium saucepan over medium heat. Bring to a boil and stir in 2 tablespoons cornstarch combined with 2 tablespoons water. Cook, stirring frequently, until thickened about 1-2 minutes; keep warm.
  5. Working one at a time, dip the chicken into the eggs, then dredge in remaining 1 cup cornstarch, pressing to coat.
  6. Heat vegetable oil in a large saucepan. Add chicken and fry until golden brown and cooked through, about 1-2 minutes. Transfer to a paper towel-lined plate; discard excess oil.
  7. Serve chicken immediately, tossed or drizzled with the marinade, garnished with sesame seeds and green onion.

Nutrition Facts: 

Serving Size: 3.6oz chicken, ¼ cup brown rice and 2.2oz sauce

Calories:  310

Total Fat: 12.3g

Saturated Fat: 1g

Protein: 24.8g

Carbohydrates: 25g

Sodium: 298mg

Cholesterol: 204mg

Calcium: 3%

Sugar: 4.1g

Client Meal Plan

21g/21g=3.2oz chicken, ¼ cup rice and 2oz sauce

Calories:  247  

Total Fat: 8.5g

Saturated Fat: 1g

Protein: 21g

Carbohydrates: 21.5g

Sodium: 200mg

Cholesterol: 178mg

Calcium: 1.6%

Sugar: 4g

25g/25g= 3.6oz chicken ¼ cup rice and 2oz sauce

Calories:  310

Total Fat: 12.3g

Saturated Fat: 1g

Protein: 24.8g

Carbohydrates: 25g

Sodium: 298mg

Cholesterol: 204mg

Calcium: 3%

Sugar: 4.1g

30g/30g= 3.8oz chicken ½ cup rice and 2oz sauce

Calories:  374

Total Fat: 14.8g

Saturated Fat: 1.7g

Protein: 30.8g

Carbohydrates: 29.5g

Sodium: 303mg

Cholesterol: 230mg

Calcium: 3.1%

Sugar: 4.6g

35g/35g= 4.0oz chicken ¾ cup rice and 2oz sauce 

Calories:  419

Total Fat: 16g

Saturated Fat: 3.1g

Protein: 35g

Carbohydrates: 33.8g

Sodium: 401mg

Cholesterol: 241mg

Calcium: 3.3%

Sugar: 4.8g

Do this!

Day 1

Chest, biceps and triceps workout 

  1. Stretch and warm up 5 Min. (can be swapped out with a stretching video)
  2. Cardio – Elliptical trainer, moderate effort – 45 minutes (Cardio can always be swapped out with your workout videos)
  3. Chest-Incline Dumbbell Press 3 sets of 15 (use appropriate weight so you struggle on last repetitions )
  4. Chest-Machine Bench Press 3 sets of 15 (use appropriate weight so you struggle on last repetitions )
  5. Biceps-Machine Bicep Curl 3 sets of 15 (use appropriate weight so you struggle on last repetitions )
  6. Biceps-Hammer Curls press 3 sets of 15 (use appropriate weight so you struggle on last repetitions )
  7. Fat farm or fit Camp Favorite

7, Tricep push down 3 sets of 15 (use appropriate weight so you struggle on last repetitions )

– Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.

– Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.

– Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.

– After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.

– Repeat for the recommended amount of repetitions.

  1. Tricep kickbacks press 3 sets of 15 (use appropriate weight so you struggle on last .repetitions )

Set up for the tricep kickback by grabbing a flat bench and sitting a dumbbell on the left hand side at one end.

Position yourself on the left side of the bench with your right knee and right hand resting on the bench.

Using a neutral grip, pick up the dumbbell with your left hand. Keep your back straight and look forward.

Tuck your left upper arm close to your torso and bend at the elbow, forming a 90 degree angle with your upper arm and forearm. This is the starting position.

Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended.

Pause, and then lower the dumbbell back to the starting position.

Repeat this movement for desired reps and then repeat using your right arm.

Day 2

 –Strength and Sculpting – Legs, Back, and Shoulders Sculpting Workout 

(Strength training can always be swapped with a sculpting video or circuit with weights video or band video)

  1. Stretch and Warm Up 5 Min. (Can be swapped out with a stretching video)
  2. Walking/Jogging-Treadmill 1 hour (Cardio can always be swapped out with your workout videos)
  3. Legs-Bodyweight Squat 3 sets of 20 reps  no weight for beginners advanced (use appropriate weight so you struggle on last repetitions )
  4. Fat farm or fit Camp Favorite

4.Leg Curl 3 set of 30 reps (use appropriate weight so you struggle on last repetitions )

– Facing bench, stand between bench and lever pads. Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles.

– Raise lever pad to back of thighs by flexing knees. Lower lever pads until knees are straight. 

– Repeat.

  1. Leg Extensions 3 set of 30 reps (use appropriate weight so you struggle on last repetitions )
  2. Back-Lat pull down *HAVE GIF in Google Docs 1 set of 30 reps (Use appropriate weight so you struggle on last repetitions)

– Sit down on the pulldown seat, feet flat on the floor.
You may need to adjust the height of the bar by shortening or lengthening the cable that or your seat height.

– The bar should be at a height that your outstretched arms can comfortably grasp without you having to leap off the seat too far.

– Adjust the knee pad so that the upper thighs are held firmly against the pad. This will assist you when you apply effort to the bar.

– For a start, grasp the bar with a wide grip (as shown) with overhand, knuckles up grip. Other positions and grips are possible.

  1. Seated row 3 sets of 30 reps (use appropriate weight so you struggle on last repetitions )

– Sit on seated cable row machine. Grab handles and extend arms. Ensure upper back is straight.

– Pull the cable into abdomen. Keep chest high. Curve lower back.

– Return to starting point. Repeat as needed.

  1. Shoulders-Dumbbell Shoulder Press 3 sets  (use appropriate weight so you struggle on last repetitions )
  2. Side Lateral Raise 3 sets (use appropriate weight so you struggle on last repetitions )
  3. Russian Twist 30 reps  
  4. Crunches 30 reps

Day 3

Gym Interval Workout  (Go as intense as you can for your individual fitness level for each exercise)

  1. Stretch and warm up 5 Min. (can be swapped out with a stretching video)
  2. Cardio – Cardio of choice 1 hour (Cardio can always be swapped out with your workout videos)
  3. Elliptical trainer, moderate effort 3 minutes
  4. Jogging-Treadmill/Walking 3 minutes 
  5. Stairmaster 3 minutes
  6. Recumbent Bike 3 minutes
  7. Crunches Set of 20 
  8. Chest-Push-Up Wide Set of 20
  9. Elliptical trainer, moderate effort 3 minutes
  10. Jogging-Treadmill/Walking 3 minutes 
  11. Stairmaster 3 minutes
  12. Recumbent Bike 3 minutes
  13. Crunches Set of 20 
  14. Chest-Push-Up Wide Set of 20
  15. Elliptical trainer, moderate effort 3 minutes
  16. Jogging-Treadmill/Walking 3 minutes 
  17. Stairmaster 3 minutes
  18. Recumbent Bike 3 minutes
  19. Crunches Set of 20 
  20. Chest-Push-Up Wide Set of 20
  21. Elliptical trainer, moderate effort 3 minutes
  22. Jogging-Treadmill/Walking 3 minutes 
  23. Stairmaster 3 minutes
  24. Recumbent Bike 3 minutes
  25. Crunches Set of 20 
  26. Chest-Push-Up Wide Set of 20
  27. Elliptical trainer, moderate effort 3 minutes
  28. Jogging-Treadmill/Walking 3 minutes
  29. Yoga or Core video
  30. Fat farm or fit Camp Favorite

Day 4

Strength and Sculpting – Chest, biceps and triceps  (Strength training can always be swapped with a sculpting video or circuit with weights video or band video) 

  1. Stretch and warm up 5 Min. (can be swapped out with a stretching video)
  2. Cardio – Elliptical trainer, moderate effort – 45 minutes (Cardio can always be swapped out with your workout videos)
  3. Chest-Dumbbell Bench Press 3 sets of 15 (use appropriate weight so you struggle on last repetitions)
  4. Chest-Butterfly 3 sets of 15 (use appropriate weight so you struggle on last repetitions)
  5. Biceps-Machine Bicep Curl 3 sets of 15 (use appropriate weight so you struggle on last repetitions )
  6. Biceps-Hammer Curls press 3 sets of 15 (use appropriate weight so you struggle on last repetitions )

7, Tricep push down 3 sets of 15 (use appropriate weight so you struggle on last repetitions )

– Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.

– Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.

– Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.

– After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.

– Repeat for the recommended amount of repetitions.

  1. Triceps – Close-Grip Push-Up off of a Dumbbell beginner on knees press 3 sets of 15
  2. Crunch – Legs On Exercise Ball in the air 50 reps
  3. Russian Twist 50 reps  

Day 5

Strength and Sculpting – Legs, back, and shoulders workout 

(Strength training can always be swapped with a sculpting video or circuit with weights video or band video) 

  1. Stretch and Warm Up 5 Min. (Can be swapped out with a stretching video)
  2. Walking/Jogging-Treadmill 1 hour (Cardio can always be swapped out with your workout videos)
  1. Standing lunges each leg  3 sets of 20 reps  no weight for beginners advanced (use appropriate weight so you struggle on last repetitions )

– Stand with hands on hips or clasped behind neck.

– Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.

4.Leg Curl 3 set of 30 reps (use appropriate weight so you struggle on last repetitions )

– Facing bench, stand between bench and lever pads. Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles.

– Raise lever pad to back of thighs by flexing knees. Lower lever pads until knees are straight. 

– Repeat.

  1. Leg Extensions 3 set of 30 reps (use appropriate weight so you struggle on last repetitions )
  2. Lat Pull Down Reverse or Bicep Grip *HAVE GIF in Google Docs 3 sets of 30 reps (use appropriate weight so you struggle on last repetitions )

– The underhand close grip lat pull down is similar to the regular close grip, but the underhand grip means that your biceps are more involved in the exercise. Set up for the underhand close grip lat pull by attaching a small straight bar to the machine (you can use the wide grip bar if you prefer), setting the weight on the stack, and adjusting the knee pad.

– Grasp the bar with an underhand grip, with your hands around 10-12 inches apart.

– Sit down on the machine with your arms fully outstretched. This is the starting position.

– Keeping your back and body straight, slowly pull the weight down to your upper chest.

– Pause, and then slowly lower the weight back to the start position. Do not let the stack drop.

– Repeat for desired reps.

  1. Bent Over Rows 3 sets of 30 reps (use appropriate weight so you struggle on last repetitions )

 – Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip.

– Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward. Repeat.

  1. Shoulders-Machine Shoulder (Military) Press 3- sets  (use appropriate weight so you struggle on last repetitions)
  2. Side Lateral Raise 3 sets (use appropriate weight so you struggle on last repetitions)
  3. Ab video
  4. Fat farm or fit Camp Favorite

Re do this every 5 days! How much can we lose this weight gain season. You can do this.

How to think!

 

 

 

Eric how do I keep from binge eating or comfort eating?”

Two words!  Internal dialogue.

Inner Dialogue is very much like Visualization, only now instead of using the power of our visual imagination, we’re going to take control of the dialogue that occurs in our heads⎯the things we tell ourselves.  Also like Visualization, Positive Inner Dialogue is a powerful weapon against anything blocking your path to success.  If you practice it, and practice it habitually, positive outcomes are unavoidable.

Below write out your complete story for your self Dialogue.  A one page pump you up for understanding yourself and what you normally have done in the past and what can be done in the future. Reiterate your purpose! Lift the imaginary steel walls that prevent you from the right path and your  pursuit of your goals.

When we say the word “dialogue,” most of us think of lines movie characters speak or words between quotation marks in books. That’s absolutely true, but even more, dialogue is a tool that screenwriters and authors use.  And they use it for good reason.  Of course it keeps the viewer or reader from being bored out of their mind, but the main reason writers use it is to move the story in the direction they wants it to go⎯and most importantly, it reveals vital information about the character.  Much of how we feel and think about a character is based on what he says and what others say about him or her.  Just as writers use dialogue as a tool, we’re going to use inner dialogue as a weapon against your monsters⎯we’re going to move your story in the direction you want it to go and reveal the character that YOU want to be!

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First, we have to be aware of the stream of words in the foreground and background of our minds.  We have to pay close attention to the words we say to ourselves and identify how they undermine our progress.  Then we’re going to change the dialogue by talking to ourselves in a manner that brings us closer and closer to our weight loss and fitness goals.

So you come out of the store, feeling better than ever, and then BOOM!  There it is…the enticing, haunting aroma of freshly baked cinnamon rolls.  The evil scent is a monster.  You feel it pulling you in.  The voice in your head goes to work:  I really shouldn’t.  Well, just one.  I’ve earned it.  But I’ve come so far.  One won’t hurt.  You’re paralyzed, thinking about placing your order.  It’s time for a decision.  What do you do?

  • Eat the hell out of some cinnamon rolls?

  • Order just one?

  • Turn and run?

  • Walk confidently away with a spring in your step, while in wearing the sexy new shoes you just bought?

Imagining yourself in situations like this is great visualization practice as well as an amazing way to keep you focused on the perfect you.  Try to imagine yourself in all kinds of situations that you encounter on a daily basis.  Or if you want to get really creative, imagine yourselves in places and situations that you might not experience frequently, but you’d like to! Practice what you will say and do to get you out of the situation! At Our Fat Farm or Fitness Camp we work on all of this for people to mke long term fat loss .

For additional info on Internal Dialog check out this video detailing all you need to know! www.Fitclubtv.com

At our new Fitness Retreat or Fat Farm in Los Angeles we work on this tool as part of our Behavior Change Program and Preparing for Home lecture and workshop Series. This and a ton of other workshops, mental techniques, and videos are give to you when you complete our program to help you keep the weight off! Come check out the AMAZING DEAL we have going on and join us at our new location in Los Angeles! Take the next step!

Congratulations to John, our Client of the Week for losing 7.4 lbs in a week

Congratulations to John, our Client of the Week for losing 7.4 lbs in a week

Jon is from a small town called Highwood, 30 miles north of Chicago. Currently retired but was a pastor for 35 years.  The last 25 years was dedicated to pastoring a church called Rogers Park in Chicago. Two years ago he was involved in a very serious car accident which left him in intensive care for a week with fluid trapped in his chest.  His rotator cuff was torn apart so this required his tendons to be reconstructed and attached. The surgery was scheduled for 6 months later and the recovery period took about a year. During that time he was unable to exercise or do much of anything except for rehabilitate his shoulder and eat.  He loved to play with his 2 and a half-year-old granddaughter but with the lack of mobility, gain in weight, and lack of exercise; every movement came with a great deal of pain and difficulty to Jon. He was often fatigued and lacked interest and stamina in recreational activities such as swimming, playing at the park and playing gymnastics with his granddaughter.  This hit home hard with Jon as these are the special moments he looked forward to and enjoyed most and he knew it was time to change his lifestyle. He loves his children, spouses and family, and  enjoys spending time and helping where he could.  He did not want to feel a burden to them with his health issues so started his research..

He found Live-in-Fitness  online and studied the program carefully.  He asked a friend who is a fitness trainer to look into the program, call them, and advise him if it was a good and suitable program for him.  Jon went on and signed up for 8 weeks.

When asked, what did you expect when coming to Live-in-Fitness?

I expected LIFE to design a program of eating and exercise that would lead me to healthy weight loss.  I knew I would have to do the mental work and preparation for going home but I liked the fact that I didn’t have to do much thinking; meals and exercise.

How do you feel about your progress and the program so far?

I am happy so far with the weight loss and the fact that I am getting stronger and more agile.  Everything so far has worked.  I eat the food they give me, go to all the exercise classes, and attend the lectures.  I am also working through “The Power of 4” workbook.

So far, I have enjoyed everything about the program.  The food is gourmet, the instructors are kind and supportive, and the fellow clients here are fantastic.  There is a real camaraderie among the clients and the atmosphere is one of encouragement. So far it has been a very rich experience.

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