Supermarket Mission

supermarket

I read a Nerd Fitness article  and there is good stuff.

In a supermarket, the Matrix put a lot of traps to buy some junk foods. Here some tricks to avoid the Matrix’s traps.

The plan

You need a plan to succeed, it’s the basis. Create a list ! I use Evernote  to do my supermarket’s list but you can use a piece of paper or something else.

My list :

  • Rice

  • Pasta

  • Olive oil

  • Chicken

  • Tuna

  • Alaska pollock

  • Vegetables

  • Fruits

  • Green tea

  • Eggs

  • Legumes

  • Vitamines pills

May be it can help you to do your own list.

Don’t go to the supermarket with your stomack empty. It’s the best way to fall into all the Matrix’s traps to buy junk foods. Supermarkets put chemical odors intentionally to make you buy and with a full stomack, you avoid this trap like a champion.

Nutrition Label

nutrition label etiquette ingredients nutrition label

Now we learn ingredients, we need to have a good judgment about nutrition lable. Luckily the most of healthy foods don’t have nutrition label like meat, fruits and vegetables.

If you buy something in bags and boxes, take 30 seconds to read the nutrition label. It’s crazy what you can find in foods today.

Here somethings you need to know about nutrition label :

  • Don’t be scammed by the food’s name – « healthy food », « natural » shouldn’t blind you. Be sure it’s not a scam like Nestle’s Fitness or Kellogg’s Special K.

  • Scan ingredients list – The first ingredient in the list make up the most of the product. Usually, the fewer ingredients, the better. Don’t be scammed by ingredients name with the mention « all natural ».

  • This is not because it’s not written sugar that there aren’t inside – You know these cereals bars named « healthy » like Nestle Fitness cereal bars or Kellogg’s Special K cereals bars.

  • Avoid high fructose corn syrup – Take whole grain bread and in some whole grain bread you will see in the first five ingredients « high frutose corn syrup ». Shit.

Your body is the only one you have, so take care about the foods you put inside.

Vegetables and fruits

A challenge ? Everytimes you go to the supermarket buy a new vegetable or fruit and learn to prepare it. If you don’t know the vegetable or you don’t know how to prepare it, use Google or DuckDuckGo  or you can ask to an employee. There is a lot of choice of vegetables and fruits in the world and we should take advantage of it.

Fish and meat

chicken meat fish

Don’t be afraid about meat’s fatty curs to save money. The enemy isn’t fat.

Select meats based on your goals. Beef’s fatty cuts is excellent to try to increase calorie levels to gain weight,. chicken breast’s boneless and skinless cuts is excellent to try to keep calories down to be lean.

You can buy bacon.

Tricks

  • Frozen vegetables are excellent – If you hesitat between fresh vegetables and frozen vegetables, select frozen vegetables. Frozen vegetables are good because they’re not bad, they’re easy to prepare and they’re cheap.
  • Check weekly coupons – You can save some money on foods you usually buy because you can have a discount with another brand. It’s a exemple.
  • Don’t be scammed by the sale price – Even if it’s « 10 for 10.- » usually you don’t need to buy 10 so don’t be scammed by the Matrix. Often, you can bu 3 and have access to the sale price.
  • Have supermarket’s member card – It’s free and you can have huge discounts.
  • Go to the supermarket next to your house – Vegetables and fruits can spoil quickly if you do a big trip so go to the supermarket next to your house.
  • Buy in bulk – Very convenient to have a stock of fruits, vegetables, legumes, tuna can or peanut butter. All these things can be keep longtime, it’s cool.

 

Do you have some questions about supermarket ?

-Steph

P.S : Do you want a free training program ? Click here 

Remove The Belly

belly fat

I watched a Jamcore DZ’s video  and there is stuff to share.

How to have no more belly ? A machine seen on tv ? A rough diet ? A supplement like a pill ? First these things worked for you ?

Before I tell your the secret to have no more belly, listen this story.

Story

This is the Bobby’s story. A handsome guy with a nice body. He was famous in the gym where he trained. Bobby liked his physique and make selfies everytime. Bobby was proud and everybody liked him. One time, in the gym, he discovered Stacey who made a selfie of her booty. BOOM, he looked her, she looked him and they felt in love.

3 months later, they get married. 9 months, they had a baby, Wayne. Now Bobby must work harder to support his family but the problem is he can’t train because he has no more energy. When he looks his mirror, he sees something on his abs growing and growing.

He notices than Stacey gains also weight. Bobby and Stacey are depressed because of theirs bodies. They remember the selfies and they’re more depressed. Bobby suffers and everytimes he says to himself : « This monday, I go to train ! » and when the monday comes, he has no more energy. Stacey can’t cook, she has no more energy because she take care of Wayne. So they eat burgers and pizzas. Right now, Bobby can’t see the mirror because he gained 30kg (66lbs).His best friends is the ground, he looks only it.

How to do to help Bobby and Stacey. Bobby can’t help Stacey because he can’t help himself. They need to find a solution because by this way, Wayne will be overweight. Bobby and Stacey don’t want other students laught about Wayne’s weight.

The Secret

secret

The secret ? Be responsible of your body. Stop to listening bullshits like with a diet, pills or exercice, you can make your belly disappear ! Be organized ! Seek the person inside of you who want a better health. Be organized to reach your goals.

Environment

negative people

Change your friends. Negatives friends, friends with bad health, don’t see them no more except if they want to change theirs lifestyle with you.

Change food in the kitchen. Throw out all junk food and buy healthy food like fruits, chicken, tuna, oatmeal, olive oil, peanut butter (homemade), etc. Learn to cook healthy meals. Cook together it solidifies the family. You are a team.

Food

Prepare meals in advance for all day. By this way you don’t eat junk food and you don’t lose your money. Women, naturally, have more fat than men and it’s normal because it’s to be pregnant. Men don’t have excuses. When you manage your foods, you don’t have overweight’s problem. It’s true, plan meals in the day.

When you have the time to watch a tv show, you have the time to cook. You can watch your tv show in the weekend. Foods before tv shows ! Internet is a beautiful source of healthy recipes, it’s simple.

Stop eat pizzas, ice-cream, etc. Move, find the person inside you who want do something, no one who wait for a magic spell. This one is lost forever !

-Steph

P.S : Do you want a free training program ? Click here

Teenager’s training (Part 1)

jamcore dz teenager training program

There is a video in 3 parts of JamCore DZ (french video) about teenager’s training I would have liked to have seen when I was 14-15 years . I want to share this with you.

How teens can develop their muscles ? The first thing is that they must be good into their heads. If they’re good into their head that will influence their body and if the body is good this will affect morale.

I know a young neighborhood who wants to lift weights but his parents worry because his body hasn’t finished developing. JamCore DZ trained a 11 years old teenager for 1 year and a half. Results were excellent and since he offers a special training for teenagers.

Nutrition

eat healthy

Before explaining exercises, you must learn to eat well. Without a proper diet, there are no results. Parents can also read this article because they’re the example for their children.

Everything starts in food, without energy we can’t operate. Every food affects us in a different way, that’s why it’s very important to clean our environment. We need to eat healthy food because food industry is destroying us with sugar. Sugar is the enemy # 1

Avoid to eat anything that contains sugar as soda, cereal, fast food, white bread, chocolate and sauces. Even « Fitness » cereals are full of sugar, it’s a scam. The first thing to remove from your diet is sugar.

Latest studies in the US have shown that the rates of obesity and diabetes in the Middle East countries will exceed those of the United States in 5-6 years.

The Plan

plan

The plan is to have the good food to have the good energy for school and etc. When you feel good, your behaviour is good. When you don’t feel good, you get depressed and you can’t express yourself and when you can’t express yourself, you make yourself hit by other students. Good food = good energy !

Breakfast

  • Whole wheat bread. Stop white bread because of sugar.

  • Homade peanut butter ( peanut + blender)

  • Natural homemade jam (fruit in a saucepan)

  • Muesli without sugar

  • natural organic milk (you have to look a little to avoid milk with hormones. Industrial milk create lactose intolerance)

  • Eggs

  • Fruits

  • Oatmeal

Snack for recreation

  • An natural organic yoghurt without sugar and fruit

Lunch

  • Brown pasta or rice

  • White meat

  • Fruits

  • Salad with olive oil

Snack for 16h (4pm)

  • An natural organic yoghurt without sugar and fruit

Dinner

  • White meat or fish

  • Vegetables

  • Baked potato

  • Brown pasta or rice

In these meals you can add good fat such as olive oil, coconut oil or avocado.

For a small budget, we must stay focus on pasta/rice, vegetables, white meat, eggs, fish (tuna), fruit, whole wheat bread, oatmeal, olive oil, yogurt.

For overweight parents, no rice/paste in the evening. Only white meat and vegetables in the evening.

The only thing to drin :: WATER ! Because 75% of the body is water ! This is not soda full of sugar.

In Part 2, I will talk about training.

What was your breakfast ?

-Steph

FAQ Food (Part 2)

faq food

Eat healthy

eat healthy

« Okay, I eat fewer calories but now I’m hungry all the time because I decrease half of my food »

Reduce the number of calories is a good start to lose weight and I also believe in the quality of calories. Your body isn’t going to treat every calorie in the same way : eat vegetables, healthy fats and proteins will have different results in your body than cookies, cakes and junk food.

If you want to eat less calories you need to eat food that fills your belly without a ton of calories.

Chicken, steak and fish and other protein sources can help you fill your belly without increasing calorie intake.

The same goes for the vegetables : you can eat a big plate of vegetables and chicken, it will be a fraction of calories compared to a large soda, chips, french fries or candy.

If you don’t like counting your calories every day, you can focus only on real food as a strategy to eat healthy.

« Eating more vegetables and protein ? But I read on websites that eating meat was wrong »

I’m not a vegetarian and I don’t advise this lifestyle. I believe that the meat can be a healthy part of the diet. But if you don’t eat meat, continue if you like. I can advise you a site for athletes who don’t eat meat .

« How many calories is too much ? »

If your goal is to lose weight, I recommend you to eat less than 100g of carbohydrates per day and you focus on carbohydrates from vegetables. Depending of your training intensity, this number can be increased or decreased.

« If I keep my carbohydrates less than 100g per day, what else can I eat more ? »

Many healthy fat (avocado, almond butter, peanut butter, nuts, olive oil, coconut oil) and protein.

« I thought fat was bad »

No, fat is not bad for thousands of years. Eating fat doesn’t make you gain weight like food with cholesterol. The real enemy ? Matrix with sugar and processed and refined food !

You want to lose weight now ? Removes sugar from your diet. No more sodas.

« I know I need to eat more vegetables but I will not give up the foods I love. And I like sugar »

Eating healthy as often as you can and then for a few meals a week, eat what you want. See how your body changes for several weeks and make adjustments. Give up nothing permanently but begins to limit junk food. And sugar is what we destroy the most.

« And if I don’t like the taste of vegetables ? »

That’s cool, try grilled asparagus, zucchini, broccoli or vegetables cooked with a wok. There are several vegetables and many ways to cook vegetables. Find what is good for you.

Make permanent changes

make perment change

In order to not more complicate, the main points are :

  • Try to eat protein with every meal

  • Vegetables are your friends. Except corn,it’s an enemy !

  • Fat is your friend ! Liquid calories, particularly sugar, are your enemies.

  • Make changes with which you can live with.

We all try to make more healthy decisions every week. If last week you made zero healthy decision and this week you made one healthy decision, « congratulations », your average week is now heathier than laste week.

No matter your situation, begins today. Now that you understand how to eat better, you can increase the difficulty and make more healthy decisions every week to accelerate the speed of your body transformation.

Little by little, your average healthy decisions becomes less little !

This is the last part, I hope this helped you. Another question ?

-Steph