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another 54 lbs to go!

I am very psyched to be down a pound. I feel that I am still improving my overall health and weight loss. I can see the  benefits every day, such as today  I realized that I am down 3 sizes in my O.R. scrubs. Or said another way,  I can fit into three sizes of scrubs, where before I could barely only fit into the biggest one.

However, I am very happy to have accomplished some weight loss,  but I am  not satisfied with with my overall results. I still have do drop 54 more pounds by next fall (2016) and I need and must keep moving down the scale.

I have done well tracking my eating on my own albeit not on Club Inhale / Exhale‘s  nutrition app or computer program. I have been better able to see the my numbers, and it motivates me to stay in range and helps with weight loss results. This tracking  is a great weapon to fight increased consumption and knowing the consequences. It lets your know how caloric things really are and how much food one really needs. I feel that I have gained more insight into my own ability to control my weight and state of health by doing this. Kelly is so helpful with good guidance, education and motivation. She offers great insight into how a think about how important the food part of the equation is. My wife has been of great help as she has been tracking and counting her calories and exercise as well. This helps to solidify my efforts as she is doing the same.

One thing that is coming more and more clear to me is that I feel that I have to take on much more of  the responsibility with regard to watching my weight for my own continued lifelong well being. This includes what is the reason for what/when I am eating, and is it consistent with my health goals.

Also,to accomplish this,  I have to put the same energy into my weight loss and fitness goals  that I put into my my own line of professional work. I did not get to be able to have the job that I have by accident;  I did it because of the work that I did daily for most of my entire life. This same effort is so applicable to this endeavor now as it affects directly on my health both now and into the future. Now is the time to do it while the fire is hot. I can think of the joy that I will have in the Spring having lost significant weight when this is actually a time that I have gained in the past.

I will need to continue to log daily food and exercise as well as do a daily journal entry. I will also try to get 4-5 times a week burning cal even if I have to get on the elliptical. A good start for this may be to watch first quarter of the Pats tomorrow while on the elliptical. That would be time really well spent as I can consume calories and watch football at the sametime.

Just to change things up, I can add swimming and weights to this mix during the workweek.. This along with Coach Kelly’s help will be a good plan for continued winter results.

Billerica Community Fitness Day

Here’s a quick view of what we have been doing on Saturday mornings in Billerica at our dear friends house with the neighbors.

Fitness is more than just exercise, it’s movement!

Join us this Saturday on Partridge Lane in Billerica at 10am as we answer your fitness and nutrition questions! $5 to join!

Can’t make it no worries, fill out the form below to schedule your free consultation and get the answers that we know no one else can answer……that is correctly!

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Stephanie’s 10 Week Bodybuilding Training Update

Stephanie is 10 weeks into her Bodybuilding Training and she is hitting every weekly and monthly goal that has been put together for her!

She’s on video today discussing how to keep going and what kept her going.

Her progress photos are inspiring so many people to get started and move into a new healthier lifestyle.

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Check it out here!

How long does it take for food to digest?

It’s on the inside that matters…heard that before?  I bet! 🙂  Well, here’s some inside secrets you need to know!

So, have you ever the “f*ck it’s” when it comes to the weekend, Thanksgiving, the end of year dreaded Holiday season where we all just OVEREAT?   We gorge ourselves silly.  Unless, we have confidence that you’re in some sort of control with your emotions toward food.  Here are the real facts of how long it takes for all that food to get through and hopefully processed correctly for nutrient absorption and out of your body.

Thank goodness our bodies are magnificent machines!  Your GI tract is approximately 25 feet long – that’s a long way for food to travel:

1.  You must chew – how long are you chewing your food to create bolus.  (a big ass wad of food)  Slow down and chew!

2.  You must swallow – are you shoveling large pieces of bolus down your esophagus into your stomach (this becomes small pieces called chyme)?  Smaller pieces breakdown easier!  Slow down and chew!

3.  Your stomach has 3 major parts that all have to work and do their digestive process and release acids when we eat.  Let all 3 parts do their job.  Slow down!  No wonder why so many of us have ulcers.  Your stomach moves like an accordion to move all that food.

4. Your stomach also has 4 layers, every layer also has a job: contain the acids it secretes, mix enzymes, acids and foodstuff, and to move food to the intestine.  If this process is rushed then the high acidity doesn’t get the time to breakdown food or destroy the pathogenic bacterial swallowed as a bolus and then as chyme.  Slow down!

5.  Your small intestine moooovvvvesss…ssooooo….slloooow: only few MILLIMETERS at a time!  This means anywhere between one and four hours to empty your small intestine!!  Slow down!

6.  Your small intestine has 3 parts, let them do their job.  First part is about 1.5′ long, the next 7-10′ long, next 10-13′ long!

7.  Only then does foodstuffs, now mixed with bile, acids, saliva, etc does the large intestine finally get the foods!  Hours later.

8.  Get this: then it travels about one CENTIMETER per minute.  Understanding now why experts tell you to take your time eating.  Slow down!  This means 12-25 HOURS. before waste material is passed through your body.

This is just the surface team, so, remember, next time you want to “just work it off” – think, you have at least 25 hours for one meal to get through your body.  You have “cheat” meal everyday, you’re setting yourself back.

Now, focus and please as a coach I beg you not to put our work together in ‘reactive’ mode.  Stay the course, trust the process.  Food needs your mind to help it process to keep you healthy.

Thanks for learning,

Coach Kel

 

You are not going to lose weight

You’re not even going to get close to losing weight……

I know right now you’re thinking to yourself, this guys an ass and I’m going to stop reading.  Go ahead, you won’t hurt my feelings.  Truth be told many of you will turn your head at this and that just means you’re not ready to hear what will change your life forever.  Timing is everything……

At Club Inhale/Exhale we pride ourselves on being Lifestyle Coaches.  People who help others change their life through Fitness and Nutrition allowing for a much more fulfilling life in all areas, work, relationships, and more.

But….there’s so much more going on here.  We won’t sugar coat anything, your going to get the truth and that means we might hurt your feelings a bit.  We are NOT doing this on purpose.

When you are looking to achieve a goal we know without any doubt that we can help you get there.

Why?  We don’t play games, we guide you to what you really need to achieve those goals and it’s not a treadmill or a pill, or a shake of sorts that will cost you $130 a bag for a month’s supply…..

Losing weight has almost nothing to do with Fitness and Nutrition.  What it does have to do with is YOU and your ability to change your current circumstance or environment!

Sure you can lose 5, 10 or maybe even 30 lbs. but does it stick?  Does the weight loss really stick with you?

How many times have you gained that weight back and put on even more in the process?

Look, if this is hard for you to read and accept…..GOOD.

We know your reading this cause you want help losing weight, and the truth is we can help.  But are you ready?

There are 3 questions to ask yourself to make sure you are ready:

  1. Am I ready to commit to myself?
  2. Am I ready to commit to myself?
  3. Am I ready to commit to myself?

Nope that’s not a typo.  That’s really the only question you need to ask yourself.

We ask that question since most people actually 99% of people spend their time devoted to others.

That’s great and all, but can you really help those people if you’re not helping yourself first?

We feel guilty if we spend time on us and not our kids.

We feel guilty if dinner is not on the table at the right time.

We feel guilty if we pamper ourselves but we leave a spouse, or family member out.

Who made up these rules?  We are no good to anyone else unless we are good to ourselves.  We must get into the habit of putting ourselves first.  Aren’t we are all individuals?

It’s not selfish!  It’s required that you take care of your Mind, Body, and Spirit first.

You might be married, or engaged, in love……but are you not still just YOU?

You’re a father, mother, brother, sister, son, daughter…..but are you not still just YOU?

If the answer is yes and you want to commit to yourself then you are ready.

We want to help and we have the tools to help you, and the experience to help you!

Wouldn’t it be great if YOU?

  1. Had more energy
  2. Fit into those jeans that you haven’t fit into months or even years
  3. Can run after your kids without getting winded( trust me I get this one!)
  4. Look fantastic, really that’s it! LOOK FANTASTIC!  Show up at events and have everyone asking you what you’ve been doing!

Start living the life you deserve!

November 1st we opened up our Semi-Private Training Program

  1. 3x’s per week Semi-Private Group Training with US!
  2. Nutrition Software with App download
  3. Group Coaching Webinar once per month to discuss your goals, hear from others that have been there and are going through it now
  4. Nutrition Webinar 1x per month that will help you with easy tips on prepping, nutrition intake, going out for dinner and more!
  5. Our E-Book of at Home Workouts included AB workouts!
  6. Goal worksheets each week to help you stay on track with your Private Group Coach

Don’t tell yourself that well the holidays are right around the corner and I’ll just wait until Jan 1st to start this……Start now and make sure that you stay on track throughout the holidays.

People who start a fitness and nutrition regimen prior to the holidays have a higher success rate of losing weight and keeping it off!

Semi-Private Group Personal Training Program!

Setup your Free Consultation TODAY and receive $150 discount when you register!  Or call 888 707 1102

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Monthly Nutrition and Fitness Webinars

Hi-ya team!

The Club is ramping up for our FREE Monthly Webinars for you!  Well, for everyone really….

We know that everyone will benefit from these and here are the TOP 5 reasons why:

We will be in direct contact with you!

We will have you to ask questions, or we can pose questions of ours to you. Thanks to the interaction during a webinar you gain insight into your needs.

Reach out to you both live and afterwards!

We will be following up after each webinar to be sure you got exactly what you wanted.  The Club will also be recording the webinars so if we can’t reach you right away, you’ll have the opportunity to listen and watch at your own leisure!  This enables us to increase both the reach and the impact of our message.

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Interaction with our target group!

We will be reinforcing our fitness, nutrition and lifestyle message to you.  We’ll be overly tempted, we are sure, to be interactive!

Webinars save you time!

We are making it easier for you to learn, being in person is always great, but not always possible.

We want to know what you want to talk about so please answer these 2 questions, thanks!!

click here button

Let everyone know they’re invited: [social_share style=”circle” align=”horizontal” heading_align=”inline” facebook=”1″ twitter=”1″ google_plus=”0″ linkedin=”0″ pinterest=”1″ /]

Have a great day and thank you again,

Coach Mike and Kelly

Black bean breakfast bowl to build muscle

  • 2 tablespoons olive oil
  • 4 eggs, beaten
  • 1 (15 ounce) can black beans, drained and rinsed
  • 1/2 avocado, peeled and sliced
  • 1/4 cup salsa
  1. Heat olive oil in a small pan over medium heat. Cook and stir eggs until eggs are set, 3 to 5 minutes.
  2. Place black beans in a microwave-safe bowl. Heat on High in the microwave until warm, about 1 minute.
  3. Divide warmed black beans between two bowls.
  4. Top each bowl with scrambled eggs, avocado, and salsa. Season with salt and black pepp



how to deal with your family’s bad habits

How to Deal with Your Family’s Bad Habits

By Leo Babauta

Have you created healthy habits for you, but haven’t gotten your kids or spouse on board? You’re not alone — lots of people get frustrated when their loved ones don’t want to create healthy habits.

I’ve had a bunch of people write to me about this, including one person who wrote about his sons, who are 10 and 12:

“They have bad habits with unhealthy food, computer time, and fighting. And I have a very hard time trying to make a change for them. I do not live with their mother, who is a very good mother, but she also has some bad habits with food. So I kind of feel out of control, but at the same time I am the responsible father.”

It can be very frustrating when your kids’ habits seem out of your control, whether they live with you or not. Today, I’d like to share some ideas for dealing with this and other situations we might face as parents, spouses, siblings, and children of people whose health habits we can’t control.

The Right Mindset

The Stoic philosopher Epictetus writes about the idea of focusing on what we control, and letting go of what we can’t control:

“There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will.” — Epictetus

That’s probably not anything new to any of you, but it’s a good reminder that when it comes to our loved ones … we have no control over what health habits they form. Even if they’re our kids.

We tend to want everyone to do things the right way, which is our way. If we eat a healthy diet, we want our loved ones to eat healthy too. But that’s not under our control, and our happiness will be severely hampered if we let ourselves focus on things out of our control.

Instead, focus on your own good habits — and on being compassionate with those you love. These are things that are (somewhat) under your control.

Your Example

Think back on when you were a teenager, and your parents wanted you to eat healthy foods. Did you think, “Oh, I’m so glad they’re making me eat this salad!” … or did you just want to eat the pizza and cake, and have them leave you alone?

I can attest that I was in the second camp. I have never wanted anyone telling me what to eat, or when to exercise. My guess is that your family and friends don’t want that from you either. It’s annoying, right?

Instead, you can be a living example, an inspiration. That has worked in my life — when I see others striving to be healthy, doing amazing fitness feats, going on healthy adventures … this inspires me to try that too, sometimes. Not always, but sometimes.

That’s what you can be for the important people in your life. Be that inspiration, but know that they might not follow you. At least, not right away. At the least, you’re expanding their idea of what’s normal, and giving them some things to think about.

What you might find, but you might not, is that eventually they might want to try some changes. This is what I’ve seen with my family — Eva is sometimes inspired by me, but also by other friends and people she reads about online, to make healthy changes. And she’s done great! But our kids are less motivated, though sometimes they’ll be interested in an exercise challenge or something. Overall, they’re healthier than most kids, because that’s the environment I’ve created for them, but they’re not always on board with my crazy habits.

The Environment You Create

Not only can you be their inspiration, you can help create an environment that encourages good habits. But just realize: this environment isn’t entirely (or even mostly) under your control. Lots of their environment might also be encouraging unhealthy habits, and there’s nothing you can do about that, so focus on what you can control.

Some things you can control:

  • Ask them if they want to join you in a challenge, like a pushup challenge or a steps-per-day challenge (if you have a fitness tracker like Fitbit)
  • Challenge them to run a 5K with you in the near future
  • Suggest that you all go for a hike, or go camping
  • Plan a bike ride and picnic that they will love
  • Ask one of them to go for a walk with you, to give the two of you a chance to talk about something
  • Offer to cook delicious (but also healthy) meals
  • Send them interesting articles on healthy habits, with no pressure to read them
  • Ask one of them to be your workout partner, or yoga partner
  • Ask them if they’d like to join you for a few minutes of meditation in the evening
  • Share good books that you’re reading that might encourage them
  • Talk about what you’re doing, health-wise, and encourage discussion about this stuff
  • Share your inspirations with them
  • Share your dreams with them
  • Educate them, in a non-irritating way, about health issues they might not know about
  • Each of these should be done with as little pressure as possible, in an encouraging way, without overdoing it. And most of all, they should be offers, not demands — meaning that if they aren’t interested, you shouldn’t get irritated or upset. A genuine offer doesn’t come with the pressure of accepting it if the other person doesn’t want to accept the offer.

Conclusion

In the end, there’s only so much you can do about the health habits of your family, even if they’re your kids. You can’t control someone else’s life, and you can’t control their desires. You can be helpful, but most helpful is leading the life you want to lead, and letting them come to their own conclusions.

Number 1 Question to ask yourself when losing weight

What’s the number 1 question you should be asking yourself when you want to lose weight?  I’m gonna tell ya, It’s not what you think!

Seriously take a minute to think about what it is that would require you to lose weight.

What kind of time each day would it take?

What kind of time each week would it take?

Would you have to eat differently?

Could you still have the so called cheat nights?

What about alcohol?

How much time do I have to workout for?

That’s a lot of questions!  Well, there’s more questions too….but

Here’s the real question you should be asking yourself.   Can I commit to myself and my health?  When you answer that truthfully then you can make time for you and it won’t seem like a CHORE.

We have so many things that pull us away every day, every week, and every month, and every year, and every holiday…..you get the point?

I hope so!  So when you say when you have more time, guess what?  You’ll never have more time, the best time is now!

Stop telling yourself that you just can’t do it now because you have no time…….

I also don’t want to hear the excuses:

My job is stressful

I have 3 kids

I work two jobs

My husband or wife is an ass……

Look, in life what you do is for you and when you put YOU first then and only then will you are able to do for others.

You can sit there and complain and keep telling yourself that today isn’t a good day to start but deep down you know that’s a lie.  There is always going to be something in your way.

We call them obstacles, remember:

My job is stressful

I have 3 kids

I work two jobs

My husband or wife is an ass……

Well, guess what your not the only one with those obstacles, we all have them and it’s really about how you handle those situations and overcome them.

It’s called time management……So now that I’ve drilled the point home that excuses are a dime a dozen then you can get to the point where you can really make it happen!

So here’s our challenge to you!  Take the next hour to sit down by yourself and write down what you want to see happen for you in the next week.  That’s it, 7 days!  We want you to make just one small change in your life.

It could be:

Cutting soda out of your day

Taking a 20 minute walk around the neighborhood

Trying out a new fitness class in the area

Just one thing that gets you started!

“Motivation is what gets you started, habit is what keeps you going!”  Jim Rohn

It’s going to be up to you to continue to do one new thing each and every week, and by the time you know it you’ll have created a new healthy habit for yourself.

Put yourself first, your no good to anyone if you don’t!

Lifestyle Coaches

Kelly and Michael