I have to apologize to everyone for not posting for this last week. I have fallen victim to self pity. Woe is me! I have received cancellation requests from people who were doing very well, but life decided that there were more important things that demanded their attention.
I took it personally because they were doing so well, and for them to stop now really almost hurt my feelings. I had to take a step back and really search within myself to find out what is most important. I think I found my answer and I hope it does lead to you feeling better about negative things that happen in your life.
My heart tells me that I did help these people and we are both better off for meeting and knowing each other. Just because they canceled their subscription with me, does not mean they will go back to an unhealthy lifestyle. It just means that they can either do it now without me, or they really do not have the time to devote to it, or they simply cannot afford it anymore and were too ashamed or just did not want to say so. *(wow, that was a long sentence!)
So, please, if you really cannot afford the $29, let's figure something out. Obviously I make my living here, but I would rather have all of you understanding that if you can afford it, please pay, if you cannot, I will still be here to help you, but you may wait a little bit longer for a reply than those paying for subscription.
I DO NOT LEAVE ANYONE BEHIND. That is my promise! I made that promise on day 1 when this all started and I made the decision to begin this journey with you. So, if you want the newsletter every week that my clients get, e-mail me personally. Once the new site is up, it will be easier for me to do things like this, but for now, e-mail me and tell me what you need.
I would love nothing more than to have 100,000 people reading my newsletter every week and if only 100 ended up being clients and I can pay my bills, then there is no reason for me to feel bad. I won't leave any of you behind. If you have canceled your subscription, but still need the support, I will leave you on the list and you always have access to this blog. You can post questions and comments on here and I will answer them so check back for your reply.
Back on track and time to set more goals. I will post more on the weekend as there is very exciting news on the science front all the time. Thank you for being my clients! Thank you to my family for understanding this passion! Thank you to anyone who wants to make their lives healthier and happier!
Cheers! Oh, and HAPPY HALLOWEEN!
P.S. Have 5 pieces of candy and then hide the rest. Treat yourself, but do not over-treat yourself. You are working too hard to reach your goals! You can do it!
A.J. McAlendin
Thursday, October 30, 2008
Thursday, October 23, 2008
Quick Quote!
"What you leave behind is not what is engraved in stone monuments, but what is woven into the lives of others."
- Pericles
- Pericles
Wednesday, October 22, 2008
Vitamin D Reduces Breast Cancer Risk
We all know that we need vitamin D! It seems that current research is leading to a more promising note. Vitamin D can reduce the risk of breast cancer. Here is an interesting article.
Science has the answers to save us all, we just need to listen and do the research properly and ethically.
Vitamin D reduces breast cancer risks.
A.J. McAlendin
Science has the answers to save us all, we just need to listen and do the research properly and ethically.
Vitamin D reduces breast cancer risks.
A.J. McAlendin
Tuesday, October 21, 2008
New Study - Obese People Actually Do Not Enjoy Food!
Another interesting study, and from my experience when I was severely obese, I AGREE! I 100% support the findings of this study. I felt the same way! I overate and then ate more junk to try to feel better. It is a terrible cycle. Please read the article and share with your friends as well.
Obese People Do Not Enjoy Food
A.J. McAlendin
Obese People Do Not Enjoy Food
A.J. McAlendin
Christmas Is Coming - Low Fat Options
Living a lower fat lifestyle is very challenging to say the least. With all of the rich, sugary goodies at your fingertips, it is easy to add a few pounds over the holiday season.
Any recipe can be altered to make it a little bit healthier and I found a very good article at About.com. Here is the link. It makes a good read and has many ways to help keep your progress on track.
Low Fat Christmas Options At About.com
A.J. McAlendin
Any recipe can be altered to make it a little bit healthier and I found a very good article at About.com. Here is the link. It makes a good read and has many ways to help keep your progress on track.
Low Fat Christmas Options At About.com
A.J. McAlendin
Monday, October 20, 2008
Quick Quote!
"A man as a general rule, owes very little to what he is born with - a man is what he makes of himself"
- Alexander Graham Bell, Inventor
- Alexander Graham Bell, Inventor
Thursday, October 16, 2008
Different Juices To Try - High Antioxidant Levels
Mangosteen Juice (may reduce risk of heart disease)
Pomegranate Juice
Guava Juice (26% more lycopene than a tomato, 250% of your vitamin c for the day)
Passion Fruit Juice (more potassium than a banana, more cancer fighting polyphenols than grapefruit or mango!)
Acai Juice (4 x the antioxidants found in red grapes!)
Mother nature knows how to take care of us!!
A.J. McAlendin
Pomegranate Juice
Guava Juice (26% more lycopene than a tomato, 250% of your vitamin c for the day)
Passion Fruit Juice (more potassium than a banana, more cancer fighting polyphenols than grapefruit or mango!)
Acai Juice (4 x the antioxidants found in red grapes!)
Mother nature knows how to take care of us!!
A.J. McAlendin
Oils - Avocado Oil
At about a buck for one ounce, this is very expensive oil. However, it does have one of the highest temperature ratings before the oil starts smoking. It is very buttery in taste and can enhance fish or chicken dishes. Try for yourself and see! Sometimes it is worth the price.
A.J. McAlendin
A.J. McAlendin
Wednesday, October 15, 2008
Oils - Grapeseed
Grapeseed oil has some cholesterol lowering effects similar to olive oil. It has no flavor and is less expensive than most oils. You can use it in cooking, baking and salad dressings. It is also commonly used as a massage oil and will help moisturize your skin.
A.J. McAlendin
A.J. McAlendin
Tuesday, October 14, 2008
Oils - Canola
Canola is cheaper than olive oil. It is a light colored, light tasting oil and that allows it to be used for cooking or baking. Feel free to use it in marinating as well.
A.J. McAlendin
A.J. McAlendin
Java Protein Smoothie
1 cup of skim milk
1 tablespoon cocoa powder
2 tablespoons of Splenda sweetener
1 teaspoon of instant coffee
1/2 scoop chocolate protein powder
1/2 teaspoon vanilla extract
Roughly 200 calories of mocha java madness. 20g of protein to fuel your day! You can have one of these a few times a day as snacks to keep cravings down and to keep your nutritional plan on track!
A.J. McAlendin
1 tablespoon cocoa powder
2 tablespoons of Splenda sweetener
1 teaspoon of instant coffee
1/2 scoop chocolate protein powder
1/2 teaspoon vanilla extract
Roughly 200 calories of mocha java madness. 20g of protein to fuel your day! You can have one of these a few times a day as snacks to keep cravings down and to keep your nutritional plan on track!
A.J. McAlendin
Saturday, October 11, 2008
Lose Fat - Get Your Life Back: Part 5
PUTTING MEALS TOGETHER:
This is as simple as I can make it. Here we go.
1) Protein - a serving is the size of a deck of cards, if you are trying to gain muscle, have two servings per meal.
2) Carbohydrates - a serving is 1/2 cup, if you are trying to gain muscle, go for 1.5 servings.
3) Fat- add some olive oil dressing to a salad with as many meals as you like. If you feel you are not getting enough, have 6g of fish oil in capsule or flax oil, every day.
4) Vegetables - Carrots and corn are the only two I would use sparingly, they are higher in sugar. All other veggies are typically ok to have with each meal or as often as you like.
5) Water - 12 cups a day, no excuses.
Put it all together, 6 small meals a day, and you WIN!
A.J. McAlendin
This is as simple as I can make it. Here we go.
1) Protein - a serving is the size of a deck of cards, if you are trying to gain muscle, have two servings per meal.
2) Carbohydrates - a serving is 1/2 cup, if you are trying to gain muscle, go for 1.5 servings.
3) Fat- add some olive oil dressing to a salad with as many meals as you like. If you feel you are not getting enough, have 6g of fish oil in capsule or flax oil, every day.
4) Vegetables - Carrots and corn are the only two I would use sparingly, they are higher in sugar. All other veggies are typically ok to have with each meal or as often as you like.
5) Water - 12 cups a day, no excuses.
Put it all together, 6 small meals a day, and you WIN!
A.J. McAlendin
Friday, October 10, 2008
Lose Fat - Get Your Life Back: Part 4
FAT:
You need to look at a lower saturated fat lifestyle to secure success. Use olive oil, canola oil or sunflower oil for cooking. Stay away from cooking in butter or margarine, try a cooking spray instead.
Low fat.... NOT .... no fat!!
We all need fat to survive. Try to keep it under 15-20% of total daily calories. Read the Fat Freight Train post for more information.
A.J. McAlendin
You need to look at a lower saturated fat lifestyle to secure success. Use olive oil, canola oil or sunflower oil for cooking. Stay away from cooking in butter or margarine, try a cooking spray instead.
Low fat.... NOT .... no fat!!
We all need fat to survive. Try to keep it under 15-20% of total daily calories. Read the Fat Freight Train post for more information.
A.J. McAlendin
Thursday, October 9, 2008
Lose Fat - Get Your Life Back: Part 3
PROTEIN:
Protein should be paramount for any fat loss plan. Protein is harder to digest and uses more energy to process. You still need carbs, but keep them as complex as possible.
Protein sources include lean beef, lean pork, chicken, turkey, fish as well as whey protein, mixed protein shakes, low fat milk and dairy.
For meat and poulty, remove any skin, cut off any visible fat. A serving is the size of a deck of cards and is sufficient for most people looking to lean out.
With a high protein nutritional plan you will also need to increase one other thing! Water!
Water is used in just about every process in the body. You are made mostly of the stuff so, there should be no denying you need at least 12 cups a day. You may need more in hot weather or if you train intensely.
A.J. McAlendin
Protein should be paramount for any fat loss plan. Protein is harder to digest and uses more energy to process. You still need carbs, but keep them as complex as possible.
Protein sources include lean beef, lean pork, chicken, turkey, fish as well as whey protein, mixed protein shakes, low fat milk and dairy.
For meat and poulty, remove any skin, cut off any visible fat. A serving is the size of a deck of cards and is sufficient for most people looking to lean out.
With a high protein nutritional plan you will also need to increase one other thing! Water!
Water is used in just about every process in the body. You are made mostly of the stuff so, there should be no denying you need at least 12 cups a day. You may need more in hot weather or if you train intensely.
A.J. McAlendin
Wednesday, October 8, 2008
Lose Fat - Get Your Life Back: Part 2
MEAL PLANNING:
In order to create a good environment for fat loss, we need to feed your body. 6 small meals spread over the day ensures stable blood sugar and nutrient delivery. You cannot fail doing this!
COMPLEX V.S. SIMPLE CARBOHYDRATES:
Complex carbs come from, whole wheat breads, whole wheat pastas, brown rice, whole grain anything, oats, sweet potato or yams, legumes and beans. They keep a steady release of sugars into the blood stream as they are harder to digest (larger molecules) than more simple sugars.
Simple carbs are smaller molecules that do not require as much energy to break down. Sugar in fruit, table sugar, brown sugar, white flour, white rice, juice, sucrose, dextrose, corn syrup, junk and processed food etc. They digest quickly and can flood your system with sugar thus increasing insulin and increasing fat storage when you consume more than you need.
Your body does store carbohydrates in blood sugar and muscle glycogen. Your liver also stores glycogen. When these stores are full and you are still pounding back the food, the body opens up the fat cells and starts to fill them up.
The only time you really should not worry about simple carbs is first thing in the morning when your body needs energy, and after a workout when your blood sugar and muscle glycogen levels are low. The rest of the day should be devoted to complex carbs with your meals.
Also, the last meal of the day should be low carb and higher protein and healthy fats. If you eat at 6:00am, 8:30am, 11:00am, 1:30am, 4:30, 7:30 for example, make the last 7:30pm meal mostly lean protein and healthy fats. Your body's requirement for carbs lessens during the day and when your body digests protein, it uses more energy to do so than it does for carbohydrates. So, you expend more energy eating 40g of protein than you do eating 40g of carbohydrates. This is great for weight loss!!
A.J. McAlendin
In order to create a good environment for fat loss, we need to feed your body. 6 small meals spread over the day ensures stable blood sugar and nutrient delivery. You cannot fail doing this!
COMPLEX V.S. SIMPLE CARBOHYDRATES:
Complex carbs come from, whole wheat breads, whole wheat pastas, brown rice, whole grain anything, oats, sweet potato or yams, legumes and beans. They keep a steady release of sugars into the blood stream as they are harder to digest (larger molecules) than more simple sugars.
Simple carbs are smaller molecules that do not require as much energy to break down. Sugar in fruit, table sugar, brown sugar, white flour, white rice, juice, sucrose, dextrose, corn syrup, junk and processed food etc. They digest quickly and can flood your system with sugar thus increasing insulin and increasing fat storage when you consume more than you need.
Your body does store carbohydrates in blood sugar and muscle glycogen. Your liver also stores glycogen. When these stores are full and you are still pounding back the food, the body opens up the fat cells and starts to fill them up.
The only time you really should not worry about simple carbs is first thing in the morning when your body needs energy, and after a workout when your blood sugar and muscle glycogen levels are low. The rest of the day should be devoted to complex carbs with your meals.
Also, the last meal of the day should be low carb and higher protein and healthy fats. If you eat at 6:00am, 8:30am, 11:00am, 1:30am, 4:30, 7:30 for example, make the last 7:30pm meal mostly lean protein and healthy fats. Your body's requirement for carbs lessens during the day and when your body digests protein, it uses more energy to do so than it does for carbohydrates. So, you expend more energy eating 40g of protein than you do eating 40g of carbohydrates. This is great for weight loss!!
A.J. McAlendin
Tuesday, October 7, 2008
Lose Fat - Get Your Life Back: Part 1
MEAL FREQUENCY:
A common misconception is that you need to eat less to lose fat. This is only partially correct. You have to decrease calories so that your calorie output is higher than your calorie input. If your body needs 1800 calories per day and you use 1900 calories that day, you have a loss of 100 calories. Multiply by 7 days and you will lose 700 calories. Understanding that there are about 3500 calories in a pound, it would take you 5 weeks to lose a pound.
Also, if you eat your 1800 calories in two meals, you can actually gain weight as your body does not need all those calories at once! So, what do you do? Spread those calories over the course of the day and you will avoid gaining fat. Eat 6 meals per day a few hours apart and you are on the road to success.
You get to eat all day long, every couple of hours and you lose fat! Drill that into your head, 6 meals, never skipping a meal, you will never be hungry, you will be losing fat and gaining confidence, quickly, easily.... YOU CAN DO IT!
Every time you eat a balanced meal, your metabolism increases. When you go longer than about 3 hours, your metabolism starts to slow down. This is another reason to eat those 6 smaller meals throughout the day. Keep that motor revving on high!
Again, let's go over it!
1) Every time you eat a meal, your metabolism increases.
2) When you wait longer than 3 hours to eat a meal, your metabolism decreases.
3) Eating 6 smaller meals at about 300 calories each, ensures your metabolism keeps on humming!!
Until next time!
A.J. McAlendin
A common misconception is that you need to eat less to lose fat. This is only partially correct. You have to decrease calories so that your calorie output is higher than your calorie input. If your body needs 1800 calories per day and you use 1900 calories that day, you have a loss of 100 calories. Multiply by 7 days and you will lose 700 calories. Understanding that there are about 3500 calories in a pound, it would take you 5 weeks to lose a pound.
Also, if you eat your 1800 calories in two meals, you can actually gain weight as your body does not need all those calories at once! So, what do you do? Spread those calories over the course of the day and you will avoid gaining fat. Eat 6 meals per day a few hours apart and you are on the road to success.
You get to eat all day long, every couple of hours and you lose fat! Drill that into your head, 6 meals, never skipping a meal, you will never be hungry, you will be losing fat and gaining confidence, quickly, easily.... YOU CAN DO IT!
Every time you eat a balanced meal, your metabolism increases. When you go longer than about 3 hours, your metabolism starts to slow down. This is another reason to eat those 6 smaller meals throughout the day. Keep that motor revving on high!
Again, let's go over it!
1) Every time you eat a meal, your metabolism increases.
2) When you wait longer than 3 hours to eat a meal, your metabolism decreases.
3) Eating 6 smaller meals at about 300 calories each, ensures your metabolism keeps on humming!!
Until next time!
A.J. McAlendin
Oils - Walnut Oil
Has a great nutty flavor, but tends to have an aftertaste. So, try to use it as a dressing with greens that have a bitter flavor. Add some goat cheese and even roasted walnuts to the salad as well. You can also cut this oil down by mixing with other oil types.
A.J. McAlendin
A.J. McAlendin
Losing Fat, Gaining Confidence!
It's no secret that confidence comes with achieving your goals in life. Whether it be owning a home, buying a dream car or losing fat to fit into that wedding dress. Whatever your goal, you need to be dedicated and consistent and realize that set-backs will happen.
For our purpose, we are focusing on fat loss. This is the number one reason people begin a fitness or diet program. They also lose interest very quickly if they do not see results. So, this series of posts will help you keep on track and fight your way through the first 30-45 days of your new lifestyle plan. Each post will dig deeper and build on one another. This is not new information, you have heard it before, but probably in a different context. Apply these principles to your life and you cannot lose!!
You have the ability to be anything you want to be!!
A.J. McAlendin
For our purpose, we are focusing on fat loss. This is the number one reason people begin a fitness or diet program. They also lose interest very quickly if they do not see results. So, this series of posts will help you keep on track and fight your way through the first 30-45 days of your new lifestyle plan. Each post will dig deeper and build on one another. This is not new information, you have heard it before, but probably in a different context. Apply these principles to your life and you cannot lose!!
You have the ability to be anything you want to be!!
A.J. McAlendin
Sunday, October 5, 2008
Did you get the new flyer!
A new flyer from a nationally advertised and highly successful weight loss company arrived today! They are charging just over $11 a week for support for a 16 week contract. So, that is $176 for 4 months, we are charging $79.80 for the same 4 months at $19.95 per month, or $179 for 9 months. All of our meetings are via e-mail or telephone, there is no limit to the number of e-mails you can send us. We tailor everything to you, there are no prepackaged meals to buy or shakes or snacks.......you save big time.
Try it for free for 15-Days and then decide for yourself. We are here to help!!
A.J. McAlendin
Try it for free for 15-Days and then decide for yourself. We are here to help!!
A.J. McAlendin
The Time Is Now!!
Lose 20lbs by Christmas!! You can do it. E-Mail for your 15-Day FREE trial of our services and get on the fitness freight train! You can do it, you know you can! Your mind put you where you are today and can put you where you want to be for the future!!
I'm keeping the pricing the same, but on January 1, 2009. The pricing will be $29.95 per month for singles and $39.95 per month for a family. Let's get started!
UPDATE:
My cleint "DN" has lost over 51 pounds in few short months! Awesome!! Keep up the good work, so proud of you!
E-mail today: muscleman210@yahoo.ca
I'm keeping the pricing the same, but on January 1, 2009. The pricing will be $29.95 per month for singles and $39.95 per month for a family. Let's get started!
UPDATE:
My cleint "DN" has lost over 51 pounds in few short months! Awesome!! Keep up the good work, so proud of you!
E-mail today: muscleman210@yahoo.ca
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