Just look at the seasonal shelves in your favorite store. Retailers like to call it ‘holiday season’ but let’s be more accurate.

Weight Gain season begins now and runs straight through New Year’s…and it all started with those isles Of Candy for Halloween!

The next two months will bring ample opportunity for you to expand your waistline. Of course the choice is yours.

Why discuss it now and not mid way through December?
Because now is your opportunity to plan for the weeks ahead. Once the craziness begins, you’ll be too busy to put a plan into action.

So let’s take this moment of clarity, this calm before the storm, to outline a two-part plan that will save your waist from unwanted holiday inches.

1) Part One: Your Exercise Plan.

Exercise is the first thing people cut when they get busy, and the holiday season is notorious for empty gyms.

This year do something different—obligate yourself to exercise. Promising to yourself won’t do it, you need to promise to others so that you won’t drop the ball.

Sign up to work with a fitness expert – This is the perfect solution for consistent, challenging and effective workouts.
They can give you the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating!

Join a Exercise Program – You won’t be as effective exercising on your own during the busy holiday season, so join a class for accountability.
Find something challenging that gets your heart rate elevated and uses strength training.

Get a serious exercise buddy – Some friends can be an awesome help while others end up pulling you down.

When looking for an exercise buddy consider the following questions:
- Do they share your fitness goals?
- Are they fairly encouraging?
- Do they give up easily?
- Are they at your fitness level?

2) Part Two: Your Diet Plan.
The holidays offer ample opportunities to indulge, so you need to hammer down some guidelines before hitting that buffet line.

I’m not saying that you shouldn’t indulge in any seasonal treats, but use moderation.
Don’t use the holidays as an excuse to eat until the point of being uncomfortable – will you really miss that bloated feeling?
Decide which treats to cut out this year.

-Don’t bring edible treats to the office or to parties. You know that the leftovers will come home and you’ll end up eating far more than your share. This year do everyone a favor by not gifting fattening treats.

-When faced with a buffet line, load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a 2-drink maximum.

-Beware of holiday drinks – most are brimming with calories. Hot drinks from coffee shops, cocktails at parties and creamy eggnog are all very enjoyable and all filled with empty calories. Stick with hot tea or unsweetened coffee.

-Everywhere you go during the holiday season brings you face-to-face with a plate of sweets. To avoid being a bore but without adding inches to your waist, try the one treat rule. Each time you’re in a social situation that involves sweets just eat one, and enjoy your treat slowly.

You don’t have to gain weight this holiday season. The key is your mindset.

If you approach the holidays with the mindset of, ‘I deserve to indulge and I shouldn’t have to exercise’ then you’ll enter 2012 a few pounds heavier, a little less healthy, and with lower energy than ever before.

I believe that you deserve better. I believe that you should enter 2012 in better shape than you are today, healthier than you’ve been in a long time, and with more energy than you thought possible.

I’m here to help –  I’d love to help you keep those holiday pounds off your body over the weeks to come at our Michigan Women Boot camps.

To Your Health,

Randy

Your Fat Loss Expert

Not your expected subject from the Premier Fat Loss Expert—but I have some

issues I have to get off my chest. Yes–my 58 inch, shirt stretching chest.

My wife runs a very, very caring dog rescue. Better Life Canine Center. She

rescues, medically treats, trains, nurtures, and places these dogs with families

that are looking for a family addition. 99% of the time the adopters are vetted great–

that 1% ticks me off. You know the family that lives out of state so they can’t take

advantage of the FREE ongoing training BLCC gives to all adopted dogs through

their program. So these people adopted a dog 6 months ago, it was obedience

trained as all are before being placed. It had anxiety issues after it was placed when

someone came to the door. No biggie, get a trainer get it fixed right. Noooo…

these people just let it go for 5 months until the dog in an high anxiety mode bit a visitor

on the hand. No attack, goodness- a stressed anxious reaction. So my wife gets a call and they

have prayed (yea right) on it and they have to return the dog. Yes, take the dog out of

it’s new home with the 4 kids that love it and bring it back because it would take some

effort on their part to make the dog not react at the door in a stressed out way.

BLCC offered to pay for the training! Yep. BLCC offered to drive 3 hours on the weekend

and help them! Yep. But no these great dog lovers brought him back and now he will

be rotated in and out of a crate until a new home is found for him. Kiss my rear. Man up.

Losers, weinies, frogs–whatever. Then they claim to be this great Christian family–hey

don’t pull that card on me I am an Elder of DWO and we don’t play Christianity we live it.

A REAL Christian is diligent, seeks counsel, and asks for guidance–not turn their back on

what they are to take care of. So, my opinion of these folks is not too high on the richter

scale. Right above , well I won’t say. So if anyone is looking for a great dog contact

BLLC and ask about the dogs they have for adoption–but don’t be a weinie or I will

write about you next. Also go to their site and click the button and become a monthly

sponsor for an awesome group. Tax deductible.

Another thing–I want to run some people off the road when it snows here. Yes I repented

already.

It snows and they don’t clean their windows, mirrors, lights, tail lights. Just turn on the wipers

and bend over and peer through the opening and could care less about any one else. I guess

once they shut their car door they feel like they are in their own little world. Yea they are–

dumbsville. 2,800 tow truck calls in one day here. I’d venture to say many were peering out

their little opening from their wipers. Man up and wipe your flippin’ car down.

Okay time to be Fat Loss Expert again. Whew, sorry about the rants.

And this brings me to those who say it is hard to lose weight, get fit, live a great life.

MAN UP. If it was no issue I wouldn’t have a career.  Was it hard eating that quarter pounder

and biggie fries? Was it hard eating that bag of chips watching my Steelers lose? Was it hard

lapping down that bowl of ice cream? Come on man—control that flesh and live the life you

are supposed to live. You ladies in Metro Detroit area get into Michigan’s Premier Women Boot Camps.

You can join the most complete program that guarantees you results. Will you need to

change some things-yes. Will it be hard sometimes -yes. Will it be worth it – YES! Will you get all

the tools, help, support, guidance, love and kick in the rear when needed? Yes.

Times up, I have to go settle down and relax and repent for my ill will towards others.

Repent yes, forgive yes, forget –not a chance.

To Your Health,

Randy Woody

Your Fat Loss Expert

Michigan Premier Indoor Women Boot Camps

Super Bowl Sunday is upon us. Is this the picture of what most wives will see come half time of this event

that takes hold of the American male and puts him in a state of total gluttony? WOW!!

Guys (and some gals) use this football game as an excuse to drink and drink themselves into a total

coma. I just don’t get it.

Sure, it’s the last football game of the season. And I will tell you my favorite team is in it, the Steelers.

But I doubt if I will watch much of it, let alone through out all reasoning of sanity and throw large

amounts of garbage food and alcohol down my throat.

You all that are out shopping and planning and getting all amped up and calling all your friends

over to watch “The” game on your big screen, do every one a favor and serve up some chicken

breasts baked with your favorite ht sauce. Bake up some sweet potato chips, have a large veggie

tray and serve up pitchers of ice tea and bottled water. After all you are getting together to

watch the Steelers win–not to have a food orgy right?

This reminds me of St. Patrick’s day when everyday body discovers they are of Irish decent

and goes out and gets liqueured up. Or on Fat Tuesday when you decide it’s time for you to be

Polish and pick up your box on lard fried jelly doughnuts and be the hero at the coffee break at

your work.

We wonder why the good old U.S.of A. is the #1 country in the fastest growth in obesity stats.

What excuse do we need to wallow at the food trough? Birthday, anniversary, after church,

the great buffet? How about going on a cruise– all I hear about is the food they ate, not the ports

they visited.

Yep. Super Bowl Sunday is your day to throw all sense to the wind and throw your New Years’

Resolution out with the garbage, and pack it in and throw it down.

I will say one good thing comes of this.

Job security for me and other fat loss experts!!

To Your Health,

Randy Woody

Your fat Loss Expert

]]> http://randywoody.com/fat-loss-expert-speaks/feed/ 0 http://randywoody.com/fat-loss-experts-on-life/ http://randywoody.com/fat-loss-experts-on-life/#comments Wed, 05 Jan 2011 02:47:32 +0000 randy http://randywoody.com/?p=528 Yea baby, 2011 is here and it’s time for me to get real and let you all know what’s up!

I want to share some valuable lessons I learned in 2010 and will use to make it a

Read more on CRABS AND VAMPIRES!…

This is after people ask “How do I lose this fat?”

Well here is a list of the items we purchase when we

go shopping for groceries.

Now we don’t buy all of

this at one time, we buy what we will use for the WEEK.

Important note–for the week. This means we have a

menu wrote out for the week and will not have foods

go bad–or have extra food in the house to cause over eating!

Can you say – Proper Preparation Prevents Poor Performance.

So without further delay here you go:

Chicken breast (skinless)  

Lean fish (orange roughy)  

Salmon (wild)

Lean ground sirloin (5%fat, Laura brand)

Canned albacore tuna in water

Omega 3 eggs (cage free)

Non-fat or low fat plain yogurt   

Non-fat or low fat cottage cheese

100% Whey protein powder

Brown rice   

Sweet potato  

Oatmeal (rolled oat in canister)

Oat Bran cereal   

Raw Nuts (almond, walnut, cashews)

Prunes   

Oranges

Apples  

Seasonal fruit

Spinach ( fresh)

Green Veggies

Fresh veggies (romaine, salad stuff)

Garlic cloves, onions, hot peppers (spice for dish’s)

Stevia (natural sweetener, can get in packets)

Soy sauce (naturally brewed, has no msg added)

Black pepper, variety of seasonings, (be aware of too much salt and msg additives, also hydrogenated fats)

There you have it. Most of you if you really look at what you

eat will see that you have 2-3 constant breakfast food, 2-3 lunch foods,

and again 3-4 dinner foods. People always say I get bored of this

or that. No–you just want those cookies and pies!!

Put this list to use, write out a menu for the week,

and use that menu to shop with a purpose in mind

and not just wander into the store and walk out with

foods you had no intentions or desire to buy or have

in your house.

I hope this helps empower you in your quest for god

health and a lean body.

To Your Health,

Randy

Your Fat Loss Expert

Yes, Saturday night  just as things were heating up Brenda

came home expectingly. I was sweating, and working it.

Yep, the ground sirloin was browning in the pan, the refried

beans were heating up on the stove, and I was sweating from the

habenaro salsa! Yes, it was my cheat meal for the week.

Homemade burrittos, refried beans, and chips and salsa.

You are in total shock. Well Brenda wasn’t.

You ask-”What is my fat loss expert eating like this for?”.

You see as you go on a calorie and carbohydrate restictive

diet to lose body fat the body will go into a mode of self

preservation if you will.

Our ancestors didn’t know when their next meal would be so

the body had a mechanism where it would slow down the metabolism,

stop producing leptin (a hormone that allows your body to use

fat for energy) all to protect you against starvation.

So as I diet 6 days a week, I will have my cheat meal on Saturday

night to stoke up my metabolism for the folowing week so I can

burn more fat for energy.

So I  put off all those pyschcological cravings for a week and

I can have them on a meal once a week.I said meal, not day.

Also this is not a liscense to over eat and binge like a truly

starving person. But do eat more than you allow yourself during

the week. Your body will respond by turning up the heat and burn

more calories for you as you get back on your dieat for the

next 6 days. And doing this will help you put off eating what

you shouldn’t as you know if you just wait until your cheat meal

you can have that little extra you are craving. helps keep you

on track, both mentally and physically.

So, like I said Brenda caught me cheating, but she actually

helped prepare my meal.

Oh and desert was great!

To Your Health,

Randy Woody

Your Fat Loss Expert

Michigan Premier Women Boot Camps

1. Drink at the right time:  

I am not talking about alcohol here. When I say drink I mean water. Drinking water at the right time is important because it can affect when you eat and how much you eat.

When you consume food or fluids your stomach stretches. When it stretches to a certain point your stomach sends a signal to your brain to stop eating or consuming food and fluids.

An easy way to stretch your stomach without filling up on calories is by drinking water. I recommend you drink a glass of water 30 minutes before a meal and also have a glass of water

on hand during your meal to sip on while eating. This simple tip will help control your appetite and keep you from over-eating.

2. Eat fiber rich foods:     

Many people know that fiber helps you feel fuller for a longer period of time, but most don’t know why. It does this by drawing water into your stomach. As it was stated in tip #1 the water helps to stretch your stomach and

send a signal to your brain telling it you are full and to stop eating. Fiber also helps to slow the absorption nutrients because it passes through your body undigested. This allows you to feel fuller longer.

3. Eat healthy with plenty of protein:

Protein elevates a hormone called glucagon which helps to control your appetite and also keep your body from elevating insulin levels which promotes fat storage. Beside triggering the hormone glucagon protein also

activates other peptides that help to send signals to your brain telling it you are full.

Of course protein also raises the thermic effect which means for every 100 calories of lean protein you eat your body burns about 30 calories to digest and absorb it. Leaving you with a net caloric total of only 70 calories.

Try that with carbs or fat and you will end up with a net caloric total of 90-95 calories.

4. Play mind tricks with your belly: 

Numerous studies have been conducted on portion sizes and what level of fullness people have after eating. What they have found is that the larger the bowl or plate the more we will eat yet feel the same level of fullness as

someone who at less food with a smaller bowl or plate.

Many of our dinner plates you buy at the store now are very large. So are the bowls. No wonder we are overweight as a society. Look at the size of your bowls and plates and if they are large go buy a smaller set.

The facts are there that if you eat on smaller plates and bowls your brain gets the satisfaction of fullness with less food. For some you could reduce each meal by 200 some calories just by using a smaller plate or bowl.

5. Don’t inhale your food:

Eating right also includes taking your time when eating. It takes time for your body to recognize that it has food in the stomach and then send the signal to your brain. Don’t eat so fast that your body doesn’t have time

to process this.

Put your utensils down on the table while chewing your food. Don’t pick the utensils back up until you have swallowed the food in your mouth. This little trick will slow down the rate at which you eat your meal.

Researchers have found that individuals can decrease their caloric intake per meal by hundreds of calories each time by slowing down and using techniques like this.

A regular meal should take 20-30 minutes to eat so that your body has time to recognize how much food you have eaten. What ever happened to asking your significant other “How was your day?” when you sit down to dinner?

There are many more tips that you can follow, but if you follow these top 5 tips you will control your hunger and keep your calories in check. Combine that with your exercise program and the body fat will start falling off.

To Your Health,

Randy

Your Fat Loss Expert

Fred belonged to an old farmer named Jed. Jed had a neighbor
farmer named Ted. One late afternoon after tilling the crops,
Ted, Jed, and Fred were on Jed’s front porch.

Well as they sipped their iced tea and watched the sun slowly
lower to the horizon Ted couldn’t be quiet ant more.

You see Fred was laying on the porch and letting out a yelp every
10 minutes or so for the last 3 hours. So during that time Fred
had been just constantly letting out a yelp every 10 minutes.

So Ted finally looks at Jed with bewiderment and says “Jed, what
in the dickens is wrong with Fred?”

Jed calmly takes his gaze off the sunset, looks at Fred, then
casts his eyes over to Ted and as he squints says calmly “Ted,
Fred is sitting on a tack and it must be hurting him.”

Ted asks ‘Well why doesn’t he move.”

Jed, looking back at the sunset with a squint is his eyes
replies, “Well, Ted, I figure ole Fred here here is hurting
and letting us know he’s hurting, but he must not be hurting
enough to move.”

This story reminds me of people who are always asking me for
advice or help.
They complain about their weight, their energy, or their health.
They are “in Pain” of where they are at.

But after I give them what they ask, they like Fred don’t move.
They just don’t want to put any effort forward to make the
change that they need to do to get out of the “pain” that they
are in. And come next time I see them they will still be where
I last seen them–sitting on their own personal tack–but just
not moving and living like this even though they don’t have too.

So hey, if you got a “pain”, is it enough to make you move, or
just enough to howl about so people hear about it.

Don’t be a Fred, get moving and do what you need to do to
live that life that is yours. Enjoy it, get off that tack,
get off that porch, and get out in that field and enjoy life.

And if you are at that point where you are ready to get

your “tack” then get into Michigan’s Premier Women Boot Camp

and free your self from that pain.

To Your Health,

Randy

without realizing how close they really are to the finish line —–turn back!!

It is one of the most frustrating things I deal with. They will be so far from where they started,but they let

frustration or lack of what they think should be happening, they will turn their backs on the finish line

and start going back to where they started.

If your goal is to lose 30 pounds and you are plateauing at 19 realize you are 19 pounds closer then you

were when you started. You may only be at 19 –but you aren’t at 30. But if you turn from your finish line

and start back to your old ways trust me you will see the finish line in your rear view mirror get farther and

farther in the distance.

This video show a young girl collapsing just short of the finish line–but she does’t quit–she crawls to the finish.

Pretty? No. Hard? Yes. Did she win the race? No. Did she quit? No.

She had a goal, she had a reason to finish, others were depending on her, and she didn’t let them down. But the

biggest person she didn’t let down was herself.

Remember pain is temporary—regrets are FOREVER!!

To Your Health,

Randy