Train With Jay

Your 2020 Guide to Weight Watchers

weight watchers
30 Aug

Here at Train with Jay we believe that if works for you, DO IT! If you choose to follow a diet and you are seeing results, I do not see a reason to change it. I like most, cycle my diet throughout the year depending on my goals.

Weight Watchers has been a highly debated topic for years and seems to get a bad rep no matter what they do. Although a corporate mindset, I can definitely appreciate the constant remarketing and rebranding that goes on. Changing with the times is no easy task. Since the overconsumption of high-calorie foods has been a problem for quite some time, they do a pretty decent job of letting you keep some of them in. Although having these foods should NOT be the staple of your diet, there is no reason why you cannot indulge once in a while.

Weight Watchers (How it Works)

Like most programs, there needs to be an assessment and Weight Watchers does just that. The assessment will ask about your current food preferences, eating habits, the type of activity you currently engage in, and your lifestyle.

Depending on your assessment you are assigned to a color that ultimately determines your food guide and goals.

Your Weight Watchers app (Yes,they have an app, Horray!) will now be tailored to your personal needs, points, activity, and more!

When it comes to fat loss, everyone is an individual. What may work for your brother may not work for you. All Weight Watchers plans are simple, effective, and customizable! They give you the plan, BUT now is up to you to do the work. You will have a ZeroPoint and SmartPoints budget.

Weight Watchers Points

Weight Watchers SmartPoints
Daily SmartPoints +
(bonus) weekly SmartPoints =
your SmartPoints Budget

Let’s go through the colors: The colors pretty much are your so-called “calorie/food” budget”. Be prepared, depending on your assessment you could be eating a little or a lot. Below are your Weight Watchers Points.

GREEN has a small SmartPoints Budget – 100+ ZeroPoint Foods(Fruits and non-starchy vegetables)

BLUE has a medium SmartPoints Budget – 200+ ZeroPoint Foods(Fruits, veggies, and lean proteins)

PURPLE has a large SmartPoints Budget – 300+ ZeroPoint Foods (Fruits, veggies, lean protein, and whole grains)

How Does One Locate Smart Point?

Weight Watchers Smart Points
Look For Your Color – Courtesy of WeightWatchers.com

Zero Point Foods

Here is the complete list of Zero Point Foods
Green
Blue
Purple

Below is a list of my favorites:

ZeroPoint Foods List by Category

ZeroPoint Dairy

  • Yogurt, Greek, plain, nonfat, unsweetened

ZeroPoint Beans and Legumes

  • Beans (refried, fat-free-canned)
  • Beans (adzuki, black, broad/fava, butter, cannellini, cranberry, green, garbanzo, great northern, kidney, lima, lupini, mung, navy, pink, small white, snap, soy, string, wax, white)
  • Chickpeas (garbanzo)
  • Edamame

ZeroPoint Fruits

  • Apples
  • Banana
  • Beets
  • Berries, mixed
  • Blueberries
  • Cherries
  • Cantaloupe
  • Clementines
  • Cranberries
  • Grapefruit
  • Lemon
  • Lime
  • Litchis
  • Mangoes
  • Peaches
  • Pears
  • Persimmons
  • Pineapple
  • Plumcots
  • Plums
  • Pumpkin
  • Strawberries

ZeroPoint Proteins

  • Eggs
  • Jerk chicken breast
  • Satay, chicken, without peanut sauce
  • Tofu, all varieties
  • ZeroPoint Seafood
  • Calamari (grilled)
  • Fish (anchovies, arctic char, bluefish, branzino ((sea bass)), butterfish, carp, catfish, cod, drum, eel, flounder, grouper, haddock, halibut, herring, mackerel, mahimahi ((dolphinfish)), orange roughy, pompano, rainbow trout ((steelhead)), roe, sablefish ((including smoked)), salmon ((all varieties)), salmon, smoked ((lox)), sardines, sea bass, snapper, sole, striped bass, swordfish, tuna ((all varieties))
  • Shellfish: cctopus, oysters, scallops, shrimp, squid
  • Sashimi

ZeroPoint Sauces and Condiments

  • Lemon zest
  • Lime zest
  • Pico de gallo
  • Pumpkin puree
  • Salsa, verde
  • Salsa, fat free
  • Sauerkraut
  • Tomato puree
  • Tomato sauce

Note: There are plenty of other spices and seasonings that have a 0 SmartPoints value but aren’t considered ZeroPoint foods. Only foods that form the building blocks of healthy habits are included in the ZeroPoint foods list. 

ZeroPoint Vegetables

  • Artichoke Hearts
  • Arugula
  • Artichokes
  • Artichoke Hearts
  • Beets
  • Broccoli rabe
  • Broccoli slaw
  • Broccolini
  • Brussels sprouts
  • Bok choy
  • Cabbage
  • Carrots
  • Coleslaw mix
  • Eggplant
  • Garlic 
  • Greens, mixed baby
  • Hearts of palm 
  • Mushrooms (all varieties)
  • Onions
  • Parsley
  • Pepperoncini
  • Pickles
  • Pimientos
  • Radishes
  • Radicchio
  • Rutabagas
  • Salad, mixed greens
  • Salad, without dressing
  • Scallions
  • Seaweed/ Nori seaweed
  • Shallots
  • Sprouts
  • Squash, summer (all varieties)
  • Squash, winter (all varieties)
  • Taro leaves and shoots
  • Vegetables, mixed
  • Vegetables, stir fry, without sauce


​Some fruits and vegetables contain SmartPoints values. These include: 

  • Avocados
  • Olives
  • Potatoes
  • Sweet potato
  • Yams

Here is Weight Watchers Glossary of terms according to WeightWatchers.com

Glossary – Weight Watchers Points List

SmartPoints: smarter, and more holistic, than counting calories. 

  • The SmartPoints value is one simple number that represents the amount of calories, protein, sugar, and saturated fat in a food.
  • Sugar and saturated fat raise SmartPoints value. Protein lowers it.
  • The higher the SmartPoints, the more attention you’ll want to pay to portions. (Don’t worry, we’ll help you with that.) 

ZeroPoint foods: Build meals and snacks around these nutritious foods. 

  • The foods on each ZeroPoint list (100+ for Green, 200+ for Blue, and 300+ for Purple) were specifically chosen by our nutrition team as “go-to” foods.
  • These are the foods you can feel comfortable reaching for because they form the foundation for a healthy pattern of eating (which is good!) and they are much less likely to be overeaten than other foods (also good).
  • You don’t have to weigh, measure, or track ZeroPoint foods. 

FitPoints®: What SmartPoints are to food, FitPoints are to exercise. 

  • You earn FitPoints for all physical activities—from running and resistance training to activity in disguise, like gardening or cleaning your house.
  • You’ll receive a personalized weekly FitPoints goal based on your current activity level. 
  • You can use FitPoints as a way to see progress as you get more fit. Or you can swap them for SmartPoints. 
  • Every time you track activity, you earn Wins that you can redeem for really cool rewards.

Weight Watchers Meetings

Need support? Weight Watchers meetings TO THE RESCUE! At times we all know you feel like you are doing this alone. Not with Weight Watchers! Schedule a meeting with a coach to discuss all your questions and concerns!

Pros and Cons of Weight Watchers

Weight Watchers Does Have its Pros and Cons

Pros of Weight Watchers

  1. There’s structure – Some diet plans (often modeled off of Weight Watchers) Kind of leave you in the dark. Weight Watchers has a very structured system that leaves very little room for error.
  2. There’s an App – This app tracks everything really leaving no room for excuses. All your Weight Watchers Points are tracked in one app.
  3. They allow freedom. Making up your own meals is great! They even have on the go food that you can take with you! CLICK HERE TO SEE ALL THE FUN STUFF THEY HAVE!
  4. They have a Support Squad – Let’s be real, most people hate the thought of tracking and going on a diet. At Weight Watchers you have a support group that is going through EXACTLY what you are going through.
  5. You win prizes when you reach goals! I MEAN REALLY? WOW!
  6. They’re pretty flexible – Rigid Meal Plans STINK!
  7. They have recipes upon recipes, WOW!

Cons of Weight Watchers

  1. Although it’s custom, Is it really? Unless you are working on one with someone it’s really hard to determine exactly what they need. A questionnaire is great and so are ranges, BUT when you really need to dial in a gram by gram program is needed. The ranges may be too little or too much for a certain individual.
  2. They do have a wonderful line of pre-packaged food, the only thing I am concerned about is the number of products people will use in comparison to regular food. One has to remember these are all here to help, not to replace.
  3. Weight Watchers Cost – It can be costly when you start to buy their products. Although it starts as little as $3 dollars a week all the way up to $14 dollars a week. You will have to budget wisely in order to stay on the plan.
  4. Counting points can be overwhelming. Tracking every single point down to the point can be extremely tedious. Be ready to be looking at your app all day to squeeze in the foods you want to consume.
  5. This type of structure can lead to unhealthy eating habits. Getting obsessive over counting points is not exactly what you want from something that’s supposed to make your life easy. If you start to get obsessive take a break for a few days then get back on it.
  6. Weekly weigh-ins – A lot of people don’t deal with the scale weight very well. So if you’re looking for a mood killer, this may not be the right plan for you.

In conclusion Weight Watchers is an effective weight loss program that if done correctly like most diets will yield great results. I recommend this program for long term success. Like any lifestyle change, it has its pros and cons. If YOU feel this is the right program for you then I give 2 thumbs up!

Are you ready to jump on the Weight Watcher Bandwaggon? For further info please contact Jay here.

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Intense Bodyweight Workout at Home

bodyweight_workout
20 Aug

Is the quarantine 15 real? Did you just devour half of your kid’s snacks? Working at home getting you bored? I had that feeling for a while, well kind of the opposite.

I got so used to going to the gym that I wasn’t sure how I would stay in shape. I actually took it as a sign. BUT, if the quarantine did you get you down and you took some time off. YOU WILL get back into it! I am sure of it.

If you are already in shape and just need a NEW ROUTINE, I’m glad you are here! and the BEST thing about this heart pumping, sweat dripping bodyweight workout is that you only need yourself! WHAT? Yes, I said it. You only need your bodyweight. Just because you don’t have weights does not mean you cannot get a good training session. OH! I lied, you need water and a towel. You are going to be sweating like crazy! and of course MAYBE some caffeine.

I will have a few different variations of workouts so don’t you worry! If you are just a beginner I HAVE JUST WHAT YOU NEED! If you are intermediate or advanced I HAVE A WORKOUT FOR YOU AS WELL! Get ready for a FULL BODYWEIGHT CIRCUIT WORKOUT!

Get ready for a Full Body Bodyweight Workout!
Get ready for a Full Body Bodyweight Workout!

Full Body Bodyweight Workout

When working out you should always start with a warmup. Here is a warmup that I like to do.

5 Minutes:
10 Pushups
10 front lunges (each leg)
10 side lunges (each leg)
10 reverse lunges (each leg)
Set a timer – keep repeating until 5 minutes is over.

OK, Are you ready? Let’s do it!
Let us start with the upper body, we are also going to do supersets to make this a fast-paced NO WEIGHT workout.

Chest:
Pushups 3×10-15 superset with
Pushups (close) 3×10-15
Rest 45 Seconds to 1 minute between each set.

Legs:
Air Squats 4×20 superset with
Alternating lunges 4×20
Rest 45 Seconds to 1 minute between each set.

Triceps & Abs
Dips 3×10-15 superset with
Plank 1 minute
Rest 45 Seconds to 1 minute between each set.

Back & Abs
Sit-ups 4×20 superset with
Supermans 4×20
Rest 45 Seconds to 1 minute between each set.

Do this 3-4 times a week.

There's a workout for everyone! Even if you are a beginner
There’s a workout for everyone! Even if you are a beginner

Beginner Bodyweight Workout

I got something for everyone, so don’t you worry! This beginner bodyweight workout will get you sweating as well. Let’s start with a warmup. Since this is all based on bodyweight all warmups are done with strength training moves.

5 Minutes:
10 Pushups (on knees/or wall push-ups)
5-10 front lunges (each leg)
5-10 side lunges (each leg)
5-10 reverse lunges (each leg)
Set a timer – keep repeating until 5 minutes is over.

Legs:
Alternating Lunges: 3×15
Bodyweight Squats 2×15

Rest 45 Seconds to 1 minute between each set.

Back:
Supermans: 2×20
Bird dogs: 3×15

Rest 45 Seconds to 1 minute between each set.

Chest:
Pushups 2×10
Shoulder Taps: 2×10

Rest 45 Seconds to 1 minute between each set.

Abs:
High Plank: 30 Seconds
Crunches: 30 Seconds

Rest 45 Seconds to 1 minute between each set.

Do 2 to 3 times a week.

Bodyweight Workout for Mass

Bodyweight Workout for Mass
This no weight workout will for sure add some nice density to your physique.

Since this bodyweight workout is for mass, we are going to focus on lower reps. This no weight workout will for sure add some nice density to your physique.

5 Minutes:
20 Pushups
10 front lunges (each leg)
10 side lunges (each leg)
10 reverse lunges (each leg)
Set a timer – keep repeating until 5 minutes is over.

Back:
Pull-ups: 4×10 – If you have a bar that’s great! Something I see clients use is a table and do inverted rows (see below)

Credit: Mindbodygreen

If not then let’s go with Supermans: 4×10

Arms:
Bodyweight Dips: 4×10
Close Push-ups: 4×10
Rest 45 Seconds to 1 minute between each set.

Chest:
Push-ups: 4×10
Elevated Push-ups: 4×10
Rest 45 Seconds to 1 minute between each set.

Legs:
Step-ups: 4×10 (each leg)
Rest 45 Seconds to 1 minute between each set.

Do this 3-4 times a week.

Squats are an effective bodyweight workout
Squats are an effective bodyweight workout

Bodyweight Workout for Legs

Legs are a girls best friend, or is it men? Or something like that. This bodyweight workout for legs is tough, challenging and for sure something that is not traditional.

5 Minutes:
20 Squats
20 front lunges (each leg)
20 side lunges (each leg)
20 reverse lunges (each leg)
Set a timer – keep repeating until 5 minutes is over.

Rest 45 Seconds to 1 minute in between each set.


Step-Ups: 2×20
Hip Thruster: 4×20
Prison Squats: 3×20
Bodyweight Squats (Close): 2×20
Bodyweight Squats (Wide): 2×20
Wall Sit: 1 Minute

Do this 3-4 times a week.

Tired just reading it? Me too! Your legs will be super pumped, trust me when I say you will be huffing and puffing. People still think you can’t get an amazing home bodyweight workout.

Get a tight midsection with an intense Bodyweight Core Workout

Bodyweight Core Workout

Abdominals! Who does not like a good ab workout? I think most people LOVE ab workouts! As always I like to start off with a warmup!

5 Minutes:
10 Pushups
10 Supermans
20 Squats
Set a timer – keep repeating until 5 minutes is over.

This is 5 minutes straight through! NO BREAKS!

Plank: 1 Minute
V-Ups: 30 Seconds
Russian Twist: 30 Seconds
Low Plank: 30 Seconds
High Plank: 30 Seconds
Leg Lifts: 1 Minute
Boat: 1 Minute

SO? How do we feel? Intense isn’t it? Yeah! I couldn’t feel my abs either :).

Upperbody Bodyweight Workout
This Upperbody Bodyweight Workout will get you the physique you desire!

Upperbody Bodyweight Workout

READY for that MASSIVE chest? WIDE BACK? BULGING BICEPS? Then this extreme upper body bodyweight workout is your next move! Remember to always have your water on hand and take breaks when needed.

As always let’s start with my favorite warmup

Rest 45 Seconds to 1 minute in between each set.

5 Minutes:
10 Pushups
10 front lunges (each leg)
10 side lunges (each leg)
10 reverse lunges (each leg)
Set a timer – keep repeating until 5 minutes is over.

Pull-ups or Inverted rows: 3×15
Push-Ups: 4×25
Supermans: 3×20
Close Push-ups: 3×15
Chair Dips: 4×20
Russian Twist: 3×25
Shoulder Taps: 4×20
V-Ups: 4×10
Leg Lifts: 4×20
Pulse Ups: 3×12

Quite the bodyweight circuit? Ain’t it? Wipe your sweat off the floor I don’t want you to slip and hurt yourself.

These workouts were meant to challenge you! If you enjoyed them or hated them, please leave a comment below. In any event if you need any questions or concerns please feel free to contact me here!


The Ultimate 30 Day Plank Challenge

30_day_plank_challenge
12 Aug

Plank for 30 Days

Quarantine is still in effect and people are starting to get bored of being home and even worse, tired of their workout! So what can you do to change that ever so boring workout/training routine of yours? CHANGE. Oh, Did I say that already? This 30-day plank challenge can be added to your workout routine or the start of a great one!

So how do we begin? Just starting doing a 1-minute plank every day! And as time goes by, maybe you can add another minute, then another minute, then so on and so on. You get the picture.

I must admit the first week and maybe even the second was quite challenging. I noticed right after the thirty-second mark my body started to shake. I was never a huge fan when it came to ab workouts. I was the person who deadlifted and squatted all year. To me, that is what engaged my abdominal muscles. but we will cover that later. Let’s start this challenge!

Plank Challenges

You have probably seen many challenges over the last few weeks, months, years, etc. Let’s start slow. Get yourself ready for a challenge! If you are someone new to planking, take your time. It took me almost a full month to stop shaking when I did the plank. You may need a mat if you are doing your plank on hardwood floor, if you are on the carpet you should be ready to go! Although the plank seems like an easy exercise it’s far from it!

If this amazing exercise is done with proper form you will work on more than your abdominal muscles. You’ll get a heart-pumping (believe it or not, full-body workout), and the longer you hold it the more intense it gets! So before we get into form let’s start this challenge with a one minute plank every single day for 30 days!. Who’s ready? I am!

Proper Plank (How to)

There are two types of planks, the general plank that most people refer to is when your forearms are on the ground, then there is the so-called high plank that is done with your palms flat on the ground.

It is now time to get into plank position. To get the most bang for your buck so to speak with these planks, I cannot stress form enough. You must learn to plank properly. When form is your main goal it ensures you are engaging all your muscles. Besides your core, you will be working your lower back glutes, shoulders, and arms! Who doesn’t want to reap all the benefits of a plank? Then get your form right!

It’s time to get yourself all set up. Lie your mat down or position yourself on your floor or carpet. I start first by placing my forearms on the carpet making sure they are aligned with my shoulders. From there I walk my feet back engaging my core making sure I am on my toes and am in a straight line. You can keep your fist open or closed whichever way feels more comfortable. A few seconds in you will start to feel your whole body engaged, working that awesome physique of yours :).

Here are some pointers to keep in my mind:

  1. Always remember to breath – Breathing can provide a sense of clarity and something to focus on other than the plank.
  2. Place your focus somewhere, It will make your plank a lot easier. I suggest looking down so you do not strain your neck. If you must look up or around that is fine too.
  3. Make sure to keep squeezing your core and keep your weight evenly distributed, so you feel all your muscles working. Like stated this can be an overall great full-body exercise.
  4. Keep your hips leveled. The great thing about planks is that it puts less stress on your hip flexors and spine! Making it highly recommended over crunches and or sit-ups by experts.

By the time you know it! 30 days of planks will be over. Crazy right?

Planks for Beginners

For more beginner to intermediate: I suggest a high plank

Since we got the challenge down let’s get into your fitness level. Are you a beginner? Intermediate? Advanced? Super Advanced? If the traditional plank is too difficult (which it won’t be forever) don’t fret. I suggest to my clients to start with a wall plank (which is basically a plank, just leaning against the wall)

For more Beginner/intermediate: I suggest a high plank

High Plank is good for beginner or intermediate

For Advanced: I suggest the regular/standard plank

For Advanced: I suggest the regular/standard plank

Plank for Abs Routine

Depending on how you set up your day and what your goals are, there is always time to add a plank in or plank variations. I like to do my plank early in the day directly after or before my workout. I tend to do the general plank daily or every other day depending on my goals. But of course, this is highly dependant on you. A lot of people like to do it before or early in the workout so their energy is high.

Below are some plank variations.

Other 30 Day Plank Challenges

1. 5 Minute Plank Challenge

Let’s kick it into overdrive! Are you ready? There are many variations to this challenge. You can do an actual plank or high plank straight for 5 minutes. You can Do five 1 minute planks during the course of the day or do different styles of planks for different times equaling 5 minutes. Makes sense? Below are a few 30-day plank challenges you can follow:

Plank Challenge 1

Side Plank (Left): 1 Minute
Side Plank (Right): 1 Minute
Regular Plank: 1 Minute
High Plank: 1 Minute
Side Plank (Left): 30 Seconds
Side Plank (Right): 30 Seconds

Plank Challenge 2

1 Minute High Plank
1 Minute Regular Plank
1 Minute High Plank
1 Minute Regular Plank
1 Minute High Plank

Plank Challenge 3

1 Minute High Plank
1 Minute Regular Plank
1 Minute Pushups
1 Minute Regular Plank
1 Minute Pushups

Plank it Up!

Now that we got that settled. Are you ready for the 30 day plank challenge? For more info on the 30-day plank challenge or a custom plan. Contact Jay here for more info.

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