Crush Your Cravings.

"Giving in" to food cravings is frustrating for anyone. It represents a loss of control. I have found great success in controlling your mind and your environment to aid you to better outcomes.

Look past your immediate desire and play out in your mind how you will feel while eating this  "much needed" food and then play out the after effects. How do you feel once your are finished?
A few "rules" I have my clients to focus on is:

There is nothing in the cake that will improve your health or improve your results.  However, occasional indulgences are part of life. 

 Restrict Restriction and Include Inclusion - Robert

Make the act of including indulgences part of our food plan.

   
Control your kitchen
Keep temptation out of sight. That means clean the counters and kitchen of "junk" and actually create a scenario where you have to go purchase the items you want so badly. This will act to slow   down your reaction. 

Know WHY you are eating what you are eating

Are you hungry or bored or is it just a habit?  Or have you convinced yourself that you deserve it? Play the scenario out to the end again.
Managing food cravings is a simple but difficult process. In my experience, I have seen that most often when an individual makes a emotional judgment and gives into eating when they are not hungry it is often do to temporarily losing sight of their goal(s) and/or continuation of habits.
Try these tips for controlling food cravings:

1. Develop a mantra. Something like: "I feed my body and my needs, not my taste buds."  
2. Ask yourself questions like:  "Why am i going to eat this?  Is it because I actually want it and need it or am I re-actively responding to an immediate desire?"
3. Keep focused on your goal. Post it in sight at work and at home and refer to it often.
4. Drink a glass of water to slow the decision making process down. Water can make you feel a little fuller AND it will give you something to do while deciding if you are actually going to give in to your cravings.

Yours in health,
Robert DeVito

Complete Fitness, Fat Loss and Wellness Program

I have tried every diet available. What can i do to lose weight?

I’ve tried every diet under the sun, why will this one be any different?

What makes the IFS System special is the three f’s: FOOD, FITNESS and FOCUS.

The known, inarguable rules to how people gain and lose weight have been established for years. We at IFS will spend time educating you on what it will take for you to be successful now and in the future. Most weight loss methods focus on one of the F’s leaving you to fend for yourself on the other two aspects. These attempts by the dieter are well meaning but incomplete. The IFS Body Transformation System will make sure that you are moving the right amount, doing the most effective and efficient workouts possible while creating a food plan that is Realistic, Progressive and Maintainable. 

We will work with you, personalizing your fitness plans while you learn a new, instinctive style of eating that focuses on long-term health, performance and nutrition. There is no cookie cutter, or one size fits all plan with us.

Most companies depend on repeat clients and pray on the 97% relapse rate of dieting.  IFS is a socially responsible corporation.  We not only have a solution but the solution we offer promotes a healthy lifestyle and an improved quality of life.




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Healthy Fat Loss Food Guide

IFS Healthy Fat Loss Reference Guide

Eating better for health and fat loss begins with FOCUS. Try these tips for 30 days and feel the difference in your energy, vitality, strength and focus. Incorporate them for life and watch who you can become!
There are no tricks. Just consistent application of proven fundamentals. Stick to the basics, be consistent and become healthy and fit!

FOOD: (Energy In)

• Increase water by drinking up to eight, 8oz. glasses of water a day.
• Decrease saturated and trans fats by limiting processed, fried and fatty foods.
• Increase fiber by choosing complex carbohydrates as well as fruits and vegetables.
• Eat four or five small meals three to four hours apart to increase your metabolism and help prevent hunger.
• Moderate sodium intake to help prevent water retention and bloating.
• Have a post workout, recovery shake (300 calories)
• Balance meals by having protein, carbs, and healthy fats in every meal.
• Eat, don't drink, your calories. Eliminate regular soda and excess juice to help reduce caloric intake.
• Eat slowly to help prevent overeating.

IFS Menu-Planning Ideas
The Basic Guidelines for caloric breakdown by the IFS Weight Management System are:

50-60% Carbohydrates

Oatmeal,  Whole Grain Cereals,    Rice (white or brown),  Whole Wheat Bread

Sweet Potatoes,   White Potatoes w/skin,   Buckwheat Pancakes,  Beans,  Fruit,

Vegetables, Legumes,  Pasta

25-30% Protein

Skinless Chicken Breast,    Skinless Turkey Breast,   Extra Lean Ground Beef,

Top Round,   Sirloin,   Pork Tenderloin,   Canned White Tuna,   Salmon,

Shrimp,   Eggs and Egg Whites,   Low Fat Cottage Cheese,   Low Fat Cheese

15-20% Healthy Fats

Natural Peanut Butter,   Olive Oil,   Walnuts,   Avocado,   Flax Seed Oil,

Canola Oil,  Omega 3 Fish Oils,    Almonds 

Take advantage of our Nutrition for Weight Loss Coaching Program

To your health,
Robert

Fitness Strategies for Weight Loss Success - The Workout

Fitness Principles for Weight Loss Success

Your Workout = Upside down and inside out.

Working out improves your health, fitness and longevity.  Initially, when you begin a workout regimen the physiological changes are significant.  Your Nervous System is working incredibly hard to figure out how to handle all of these “new, unaccustomed” stimuli that it’s experiencing and you will burn significant energy performing the work AND adjusting to the work.

The good news is that you will end up burning a significant amount of extra calories every day in an attempt to recover from this new experience.  The downside is this does not last long.   

Our body is designed for survival.  That means that it is great at conserving and storing energy.  This is a true disadvantage to those of us trying to reverse the amount of stored energy that we have. 

Here are a few suggestions to maximize your exercise time and results. 

Chances are you have or will experience most of them.  The good news is you are not the first person to experience them, and we now how to deal with it.

Who should you be taking Fitness advice from?

The strategies:

1. Bottom line to weigh less:  E IN vs. E OUT.  If you are attempting to lose weight/fat you need to expend more calories than you consume.  If you are not losing weight you are not in a deficit.  Stop coming up with reasons or excuses and review your intake in its’ entirety, then review your exercise plan to insure that you are maximizing your efforts in the gym.
2. You need to understand that Weight Loss is different than Maintenance of Muscle while losing Fat.  These are two significantly different methods to two significantly different outcomes.
3. Working out initially burns a significant amount of extra calories.  Your body is an adaptive machine.  It's goal is different than your desires.
4. Working out for the goal of LIFELONG Fat Loss is different in methodology from working out for Fitness and Health. 
5. Your results slow down after 1-2 months.  It is natural.  
6. Many people will experience a rise in hunger and appetite as a result of initiating a new workout plan.  Understanding what you are eating, when you are eating it and why you are eating are keys. If you do not connect the dots of FOOD - FITNESS and FOCUS, you will spin your wheels.
7. Exercise increases the need for nutrients.  If you are simultaneously dieting and exercising then the body needs nutrition that is extremely difficult to attain from food alone. If you are in a nutrient deficit and a calorie deficit, this can begin to ruin your ‘metabolism’. 
8. The body strives for “the path of least resistance”.  This means that it likes to be efficient.  This is counter-productive towards any Fat Loss goal.  Mentally, you are striving to burn more calories; physically your body is trying to figure out how to burn less… 
9. If you are exercising for the same amount of time and at the same intensity on the same machines for more than a month you are allowing the body to become efficient.  (S.A.I.D. Principle) 
10. Consuming a meal (Breakfast) is entirely under-appreciated and the importance of said act is way too overlooked for Fat Loss.  
11. Most people weigh themselves too frequently.  You will most likely not lose 2 ponds of fat overnight, nor will you gain 2 pounds of fat.  We all experience temporary and frequent fluctuations.  Weigh yourself every week or two for an accurate measure of what’s happening. 
12. Many people never maximize their effort.  I am a huge advocate of coming to the gym frequently.  It burns calories, maintains tone, and improves overall health.  All of these are great!  But, if you are attempting to alter your body composition it takes a bit more than just showing up.  An all out effort as frequently as possible will increase your calorie burn per minute.  When you don’t have what it takes to give a maximum effort then show up anyway and work out.  When you do have that ‘tweaked’ mental state – use it!  Lift heavier, run faster, jump higher, do more repetitions.  As NIKE says: Just Do IT!  RIGHT NOW! 
13. Make frequent changes to your workout.  Workout changes prevent boredom and increase the challenge to your body. 
14. Utilize Strength Training.  It helps to maintain muscle tissue, which will help to keep your metabolism higher,  it maintains "tone" and it burns more calories than cardio does.
15. When doing strength training be sure to use "bang for your buck" exercises that use multiple muscles and motions.  If your goal is not to be a bodybuilder, then do not train like one.

Try 14-days with IFS for FREE

To your health,

Robert

What is Healthy Weight Loss?

This is a simple but tricky question.

WHAT is Healthy Weight Loss?  It is a method of reducing the amount of fat stores on your body while preserving your lean tissues. It is a slow and sustained process of altering your thinking and your choices to align with your new goals and values.

A Healthy Weight Loss plan provides nutrition for your body and movement to energize you to feel your best. It is a diet rich in grains, fruits, veggies and healthy fats. It is an eating style that includes foods, not eliminates them. It is an active lifestyle that gives you fuel and energy to live your best life.



 Who should you trust to give you Fitness Advice?

HOW do you achieve Healthy Weight Loss?

• Healthy Weight Loss focuses on... healthy patterns.
• Healthy Weight Loss focuses on the long-term outcomes, not instant gratification.
• Healthy Weight Loss allows you to be flexible, not rigid in your food and exercise selections.
• Healthy Weight Loss allows for setbacks and does not provide punishment for a poor choice or temporary loss of focus.
• Healthy Weight Loss focuses on caring for your physical, mental and emotional needs, not punishing yourself for not being perfect.
• Healthy Weight Loss is slow and steady.
• Healthy Weight Loss is allows you to eat out at restaurants, not sit home alone obsessed with following a "diet".
• Healthy Weight Loss allows you to feel good about yourself and know that you are making great changes for your life, not that you are sacrificing and restricting your choices.
• Healthy Weight Loss includes all foods, not limiting the "magical fattening" foods or avoiding entire food groups (Dairy, Wheat, Carbohydrates etc…).
• Healthy Weight Loss includes strength training to boost your metabolism, help your posture and allow you to enjoy more food.
• Healthy Weight Loss is balanced.
• Healthy Weight Loss is intelligent and planned, it avoids fads and falling for "miracles".
• Healthy Weight Loss is a way of life. Your new life.

In this new life, you would:

• Know that you have control over many things but do not have control over everything.
• Focus on obtaining fruits, veggies, fiber and protein from your food choices.
• Focus on moving more simply for the sake of moving.
• Focus on reading and learning to build your "brain muscle".
• Focus on trying new recipes and finding activities to do with your family and friends.
• Focus on your relationship with yourself and with others.

Healthy Weight Loss is a journey to a new lifestyle. Enjoy it.

To your Health,

Robert

Follow these tips to begin eating better 

Choosing a Trainer - Part III - Personalities

Selecting Your Trainer

Now we have determined that you have a professional, caring, well meaning and highly educated trainer in front of you.  There is one more thing left to determine if they are the right trainer for you.  Do you like them?  Personality types should not be ignored, especially in the instance that you will spend your money to spend 2 to 6 hours a week with this individual.  I have listed a few Personal Trainer Personality Types so you can familiarize yourself and be well armed to make the best decision for yourself.

READ: How to choose a Personal Trainer

·      The Enabler.  This type of trainer makes everything OK for you.  They do not try to push you too hard and they will listen to you for minutes between exercises.  This is the trainer for you if Fitness Goals are not your priority but you need a good listener.  This is more of a “Rent a friend” than it is someone totally absorbed in your success.

 

·      The Drill Sergeant.  As the name implies this is an individual who will motivate you through constant pressure to succeed and achieve more every time you are with them.  This is a person in control of the session.  Some of us need this as we are incredibly powerful, busy people and sometimes we just want to be told what to do.  Results are the cornerstone of this individuals focus.  This person was well… a Drill Sergeant in a past life.

 ·      The Analyzer (Also called The Technician).  This trainer carries a clipboard, two different color pens and a highlighter.  They will make sure that you are in the exact position that you should be before you are allowed to move.  Be sure not to deviate as this person will stop you, reset you and do it all over again until it is perfect.  The Analyzer studied engineering at some point in their life.

·      The Olympian.  A former athlete who thinks you were too!  You will lift heavy things that do not need to be moved, run to nowhere; perform feats of strength seen on American Gladiators re-runs, do sprints, box and anything else you can possibly think of.  It may not be the best structured workout you will ever experience but make no mistake – it will be an experience.  Hint: Bring an extra towel!

·      The Coach.  This is a very fun loving but intense type of trainer.  Chances are this is the only profession this person has ever known and they have been doing it for a long, long time.  This trainer understands that there are many parts to a successful fitness plan and they want to teach you how to do it all with or without them.  You will be sure to get little pearls of wisdom daily and be encouraged to do your best.  Your success will be measured and there will be an action plan for everything.

·      The Cheerleader (Also – The Motivator).  This Cheerleader is fun and you will be sure to laugh during your session.  This is a trainer who will be vocal, loud, exciting and in your face.  They will get you to let loose and try dance moves, Pilates, Yoga, Stretching, and Balance on weird Fitness Gizmos. You will be so caught up in the moment that you will not believe that you just had a personal training workout.  This person is bubbly and always smiling and you will be too.    

·      The Prima Donna.  This is the trainer that thinks they are more important than you are.  My suggestion:  Stay Away!  Warning Flags:

• Ignores or dismisses your questions.
• Works you so hard you are in pain for days. Soreness is normal, but you should still be able to get out of bed.
•  Neglects any part of a complete program or recommends a level of training that is too hard for you.
• Diagnoses injuries or illnesses instead of referring you to a doctor.
• Thinks they have the magical workout or diet plan.
• Interrupts your session to talk to friends or take phone calls (unless it is an emergency or can not be avoided).
• Does not return phone calls or emails.
• Likes looking in the mirror a bit too much.

Remember, you are spending your money and your time.  You should have a trainer that you like, that cares about you and knows how to help you achieve your goals.

-Robert

How to choose a Personal Trainer

How to choose a Personal Trainer

Let’s discuss the absolute necessities when hiring a Personal Fitness Trainer as well as some warning signs of what to avoid. If you make the choice to hire a trainer but more importantly to take the time to hire the right trainer for your personality and fitness goals it can have a huge impact on your life.

Education: Most consumers cannot differentiate between a qualified and an unqualified trainer. A starting point is to be sure your trainer is certified through a reputable fitness organization. There are literally hundreds of certifying bodies for Personal Training in The United States. The National Commission for Certifying Agencies (NCCA) is an accrediting body in our industry. Make sure that your trainer has at least one accredited certification such as NASM, NCCPT, ACSM, ACE, NSCA or AFAA. An exercise science or other related college degree is helpful but is not necessary. However, the more education your trainer has, the better your results may be.

Experience: I recommend that you choose a trainer with at least two years of industry experience. There is quite a bit to be said for on the job training. Experience accounts for the intangibles such as the ability to communicate better and knowing your limitations. Many novice trainers mistake working you too hard for a good workout. Experienced trainers understand how to properly pace you for injury prevention, exercise recovery and improving the overall enjoyment of the experience.

Additionally, you must seek a trainer that has the expertise that meets your needs.  If FITNESS is your goal then most qualified, experienced trainers can certainly do that.  If improving athletic PERFORMANCE is your goal - this will take a trainer with a different/additional skillset.
If FAT LOSS is your goal you must seek someone out that understands food intake psychology in addition to their fitness credentials.  Do not think that all trainers have the same specialties.  They do not.   (More to come on this in a future article).

Intangibles: Does the trainer communicate with you or at you? Do they use words and terminology that you can easily understand or do you need a fitness dictionary to figure out what they are saying? Use your gut. Do you feel that this person is sincere and truly willing to aid you or that you are now going to fill that small gap in their schedule?

An Open Mind: This is a rapidly expanding field. Fitness, health, weight management and performance sciences are changing every day. Does your trainer evolve as well? Or have they continued to do the same thing over and over. Ask your potential trainer the last continuing education course they attended or if the facility where they are employed provides continuing education.

Full Time, Career Minded Individual: Is this (Training) what your trainer does for a living? Or is it a part time proposition? Chances are the trainer is not as skilled doing part time work because they are spending the majority of their time learning their primary craft.

It's probably NOT a good idea to train with this guy.

Up Next:  Getting the right Coach depends on your needs

Why should I have a Personal Trainer?

Why should I have a Personal Trainer?

Many Personal Trainers are compassionate, highly educated, experts of their field. Choosing the right trainer can be a rewarding experience. You will benefit from increased accountability, expert direction and better results.

A brief Job Description for Personal Trainers - Motivation, Education and Accountability. A trainer should get you to enjoy what you are doing (or minimally despise it) and motivate you to continue exercising. Workouts that a trainer will provide far exceed the sit down and push experience that most health club goers are provided. Training sessions are creative and versatile, they are functional and transferable to the outside world, they are challenging, progressive and systematic.

A Coaching and Education post

Great trainers will also provide education. Many trainers gain knowledge beyond basic fitness certifications by obtaining advanced certifications, degrees or attending specialty workshops.
If you are pregnant, have an existing injury, want to change the appearance of your body or are trying to improve performance then seek out a trainer who has experience and expertise in these areas. The differences can be staggering.

Lastly, a great trainer makes you accountable to yourself. Let’s face it, most of us do not enjoy exercising. A trainer will get you to show up more often than you will on your own. It is an appointment and it will cost you if you do not show up which will improve your attendance rate. Plus, many trainers are charismatic, friendly and funny people! You will enjoy the time you spend with them on a personal and professional level. It will ease times you are not looking forward to working out and improve performance on the days that you are looking forward to.

A trainer can figure out why you are not reaching your goal and help provide long lasting solutions. Chances are your trainer has experience with someone in your situation before. A trainer will have the ability to sit down and explain what it will take for you to achieve the result you are after, or why you are not reaching your current goals. They have experience planning workouts, altering negative behaviors, guiding you through the confusion and mayhem that is popular diet and exercise trends and make sure you make the most efficient and effective choices for the long term.
Results are the trainers #1 priority. It is our job, duty and responsibility to be prepared to move you forward faster.

 A Goal Setting Post

Next:  What should I look for in a Trainer?

www.Innovationfitnesssolutions.com

Nutritional Supplements - Multi Vitamin

Position Statement on Multivitamin

Researchers from the Harvard Medical School and the Harvard School of Public Health stated in a landmark review that all adults should take a multivitamin daily. The June 19, 2002 issue of The Journal of the American Medical Association (JAMA).

The aforementioned statement is quite compelling, and it is fairly naïve to think that we consume every health compound in optimal doses, ratios and at proper times from food alone on a daily basis. Any compound contributing to cellular performance has the potential to be sub-optimal when food alone is the matrix.

Why daily food intake may be insufficient -

1. Lack of Knowledge by the general population to analyze, buy, store and prepare foods to meet their daily needs.
2. Sedentary Environment – low energy needs make it hard to get in all the nutrients without consuming excess calories.
3. Food Preferences – fast and convenient foods often are high in calories and low in nutrients.
4. Inaccurate nutritional information on or in foods.

Therefore, given the safety margins of nutrients and the industry’s safety record, supplementation offers a sound and viable means of optimizing health and performance.

You need all of this stuff everyday.  Good luck getting it solely through your food intake.

 Let's face reality

Here are 10 reasons why you should take a Multi Vitamin:

1. No one eats perfectly. 
2. There is a TON of daily stress (which robs nutrients).
3. Most of us eat based on convenience, not nutrition needs.
4. Exercise increases your nutrient requirements.
5. Fat Loss requires a calorie deficit.  Nutrients are found in FOOD!  Now you are eating crap AND eating less.
6. Brain function requires optimal levels of nutrition.
7. Athletic Performance places high demands on your body.  Nutritional requirements are increased for recovery purposes.
8. Inconsistent eating habits, insufficient chewing of food, eating on the run, and stress contribute to poor digestion, making it difficult for our bodies to extract all the nutrients it needs from food.
9. Pharmaceutical drug use has escalated over time. Most medications deplete essential nutrients, making people more vulnerable to deficiencies.
10. Specific times in life and health conditions may result in higher needs of certain nutrients. For example, folic acid needs tend to be higher during pregnancy, while menopausal women may be vulnerable to calcium deficiencies.
11. BONUS - Increasing levels of environmental pollution in our air, water and food may cause our bodies to use more nutrients than normal to detoxify and eliminate harmful substances. This is especially true of the antioxidant vitamins, some of which include: the “ACE Vitamins:” Vitamins A, C, and E.

Do yourself a favor and take your Multi Vitamins.
Yours in health,
Robert J DeVito

Does being "in shape" make you fit to give fitness advice?

If someone has a friend who is in good shape, who is willing to give them exercise advice, why is it still a good idea to hire a personal trainer?

Often, very fit people are individuals who have added workouts as part of their lifestyle (long-term). This is usually a very good thing. However, what often occurs is that fit people develop beliefs in relation to which exercises are "good" exercises or "bad" exercises, which ones "work" or "do not work" etc... If this advice is being passed on to a healthy and fit individual that is not prone to injury and if the new exerciser takes caution to properly progress their training program, then in most cases the recommended exercises will be useful (minimally, it will not be detrimental) for that individual.

Your friends can only teach you what worked for THEM!

More often than not though, the avid exerciser simply passes on "rules" that they have memorized that have served THEM in reaching their goals. 

Caution! Many people achieve high levels of fitness not because of what they do, but in spite of it.

Often, a new exerciser will need to hire a Professional Trainer to properly assess their goals, needs and skill level and design a variable and progressive program that will keep this individual engaged, injury free and progressing toward their goal. Each person has lifestlye needs that differ and physiological needs that need uncovereing. These challenges should be considered when designing the appropriate program for them.

Simply put, there is no substitution for the assessment and coaching a trainer can give to an individual. Because someone is fit in NO WAY qualifies them to create a fitness program for you.  That is akin to someone with nice teeth becoming your Dentist...

Good friend. Bad Trainer.  Seek guidance that is appropriate for you.

In most cases your friends have the best intentions in the world.  Proceed cautiously.  They are most likely training incorrectly for their goal(s) too.  Most gym goers just copy what the person next to them is doing or follow what the person that they want to look like most is doing (this is called 'Emulation of Winners').  This is not a very wise action plan.  That person probably has different parents than you :) so their genetics and body shape are different, they most likely live a different lifestyle and they have been much more consistent with fitness than you.  You probably need a fitness plan that is COMPLETELY different than what they are doing.

Check this out for guidance on INTENSE Exercise.
Review this for the Newbies


Yours in health,
Robert J DeVito