Train With Jay

Is the OMAD diet Right for You?

omad-diet
15 Sep

The popularity of the OMAD diet has been a hotly debated topic for the last year or so, and with good reason. Is it everything everyone says it is? Is it an effective fat loss solution? This intense version of fasting is making headlines. Can OMAD be the holy grail of fat loss? Read below to see.

OMAD Diet

Is consuming one meal a day for months on end or even a short period of time appealing? I know it sounds insane, but it’s the HOT NEW thing that is driving everyone wild. It’s been stated that this diet improves focus, rapid fat loss, and MUCH MUCH MORE! It may be the diet you have been looking for!

This crazy way of fasting is not for the weak-hearted. You ultimately will be fasting for 23 hours and eating for 1 hour every day. At this point, the regular 16/8 intermittent fast is a piece of cake. So, Basically your feeding hour is one large meal. The first 23 hours will be brutal! Want to really challenge yourself? Then add this to your list.

Although this seems like something only a crazy person would do, it’s still very popular amongst the masses. OMAD is their GOD, they live, breathe, and swear a one meal a day type of diet. You can pretty much consume whatever tickles your fantasy for this one hour. I mean anything. YOU WANT pizza? brownies? Go ahead! A liter of soda? Sure, why not? A dozen donuts? I got the box waiting right here for you. Besides all that yummy goodness, people swear by this due to the lack of meal prepping (I kind of agree). If anyone knows me, I hate meal prep and will continue to hate it. Less cooking, less cleaning, less washing dishes. I say that’s a pretty good benefit. Who wants to pack loads and loads of Tupperware? Let me shut up because I know a lot of people still LOVE meal prep.

The important thing about OMAD is that it has helped so many individuals! Now with all that said let’s break down how OMAD works and what studies have shown.

Eating One Meal a Day

When intermittent fasting hit the scene you knew at least one person who tried it. Am I right.? All Fasting has to do with some type of time-restricted eating. You fast for a certain amount of hours and feast for the remainder. The most common “fasting” we know of is the 16/8 method, most will fast for 16 hours and feast for the remaining hours of the day.

Other types of fasting include alternate day fasting, which gives an individual the freedom to consume whatever they desire for one day, then calorie restricts the next. Other types of fasting may include just water 2-3 days a week and or serious restriction of calories and time-restricted eating. Dr. Rhonda Patrick does a magnificent job of breaking down the differences between them here, take a look. So is eating once a day worth it? Let’s check out the benefits of OMAD fasting below.

Benefits and Cons of OMAD

Pros of OMAD

So how effective is OMAD? In 2007 a study was done on meal frequency where each subject ate one or three meals with the same amount of calories a day and, was able to maintain their weight. However, the subjects that consumed one meal a day reduced a significant amount of body fat. This meal a day thing is starting to sound fun.

Besides fat loss what else can this type of fasting do?

Repair processes start to activate

Research has shown that fasting can dramatically improve one’s stem cells as well as break down fatty acids instead of glucose. SO what does that equal? MORE FAT LOSS! Check the study here.

Lower Insulin

When calorie reduction or portion control occurs it can lead to lower insulin levels. Higher insulin levels are a very big concern especially in overweight or obese people.

It’s Well Simple

WE all KNOW how I FEEL about counting calories. Fasting is very simple as stated above, you fast for a certain amount of hours and you feast for the rest. So with OMAD YOUR feast will be 1 hour…Enjoy!

No Fancy Meal Plans

You can consume whatever you want LITERALLY. I mean I would and will always recommend high-quality foods like fish, chicken, beef, eggs, vegetables, fruit, and carbs if your certain type of lifestyle calls for it. BUT for sure make protein the priority!

Cons of OMAD

Hunger

If you are used to eating constantly then this diet is definitely not for you. The thought of not being able to eat may stress you out more than the actual diet itself.

Concentration

Do you like focusing? Me too, the lack of move may cause you to lose concentration rather quickly.

Fatigue

Due to uneven supply of energy you may experience fatigue.

Weakness

Feeling lethargic, weak and shaky will make you irritable. When your blood sugar falls you are not the happiest person.

For some individuals eating one meal can lead to binge eating but not all, which unfortunately can lead to binge eating.

In Conclusion

Is OMAD a miracle diet? NO, But it does work for many individuals. Eating an enormous amount of calories all at once can be very difficult to do forcing you to eat less, therefore, putting you in a calorie deficit.

Another study showed that males had a very hard time consuming just one meal a day. It came to the point where subjects were almost force-feeding themselves, just to get food down leading them to eat less and causing a calorie deficit.

So does meal frequency matter? Seems like it depends on the person and or situation. The more spread out your meals are, the more likely you are to finish them. Stuff all food into one meal and well you are asking for a calorie deficit…Weird concept is it not? HEY! Increased fat loss!

Is OMAD the diet for you? In my opinion, I think you can benefit from any type of fasting. There are certainly benefits to all, but it really comes down to preference like most diet or nutrition plans. I say if it works for you then do it!

Is OMAD the next diet for you? Contact Jeanice for more info.

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.

Faster Way to Fat Loss – How I Lost 20lbs on the Carnivore Diet (Top Fat Loss Tips)

The Faster Way to Fat Loss
26 Jul

My Plan to Lose 20lbs

Well, I did it! I lost 20lbs of fat (hopefully) and some muscle too. It was a hard 20lbs to lose and not because the diet was hard, it was because I had to change up what I was used to doing. Change is hard, change sucks, and as most people know it’s scary. But in order to grow CHANGE is a MUST!

Let me start off by saying this plan worked for me and it may not work for others, BUT I encourage you to take bits and pieces of my plan and try it out!. This is my journey and I am glad that you are here taking the time to read it. It was a rough year and everything I said I would stop doing…well I didn’t.

I’ll break it down for you. I thought the days of me doing tons of cardio, no sleep, and heavy weight training were long gone. I mean it worked before, why would it not work now? Right? Wrong? After my last show, I couldn’t seem to get down to where I needed/wanted to be. So what did I do? I kept pushing, less food, more cardio, more supplements, less sleep. I was pretty much digging myself into the ground. SO THIS IS WHAT I DID TO FIX IT…

Fat Loss Tips

Fat Loss TIPS!

The way I decided to go about this was not the ordinary way. I really had to CHANGE like stated above. So my so-called “Faster Way to Fat Loss” was not the ordinary. But I knew that is what I needed. Am I saying this is the best way to lose fat? Not necessarily but it worked one hundred and ten percent for me!

Tip 1: Stop counting calories

Stop counting calories

Yup, not a single macro or calorie was tracked in the last six months. I’m not too sure how I stopped but I just did! I had it! The years of my counting and tracking were done. I still can’t believe it. I thought I would be doing this for the rest of my life and I accepted it. I thought counting calories would be an easy way to fat loss. I have done it year after year and it yielded great results. But, like most things in life it ran its course. So I deleted my tracking app, tucked away the food scale in the cabinet, got rid of most of my Tupperware, and stood there with a sigh of relief. I was almost in disbelief that I stopped. I said to myself “I’m sure in a few weeks, I will pull it right out again.” Well, I am glad and proud to say that I do not use a food scale, track a macro, or count a single calorie!

2. Eating More

Eating More

I was getting full most days and realized I was not used to this. I clearly was not eating enough in my past life. Buying fattier cuts of meat, eating something whenever I wanted it, eating fruit (OMG!), eating regular eggs. I was baffled for sure! For a long time, food was off-limits. 20lbs of fat seemed like it was unreachable destination but I was determined to get there. After getting my diet straight my next step was to get my fat-burning workout in order. Just Kidding! Stuff like that is what got me to where I was. Believing that there was such a thing as “the best exercise to lose weight” or the “best exercise for fat loss” was totally bonkers of me after years of training.

What does eating more do you say? Well, I can tell you it helps with a faster way to fat loss. By doing what exactly? Being in a deficit all year is not normal. When you have intermittent diet breaks you give your body and metabolism time to recover. This whole fat loss workout plan becomes cake! You know why? Because you have a healthy metabolism.

3. A LOT of Walking or 10,000 Steps a Day

Walking or 10,000 Steps a Day

Yes, I know I have mentioned this soooo much! But I am telling you it works. All I do is walk with interval training. I have already dammed that Stepmill to hell. Not only is walking a stress-free calorie burner, but it also helps with stress! I try to get at least 10,000 steps a day. Being home with the pandemic was almost a blessing in disguise. It gave me a chance to walk and walk a lot! You do not even have to walk outside. Clean your house, do some chores, vacuum your house. You will be surprised how fast 10,000 steps will happen.

Going for a walk is movement and that’s what we want to do. Relax and move, it keeps our bodies stress free, mobile, agile, and strong! Don’t forget to keep track of your steps as well with a reliable step tracker. The one I use is pretty basic. Click here to see which one I use on the daily! You can also get it on eBay for much cheaper :). Walking is something you can do a lot of and not worry about it. You are not going to “overtrain” our bodies are made to move, we are not meant to be sitting all day every day. Unfortunately, that has become the new norm. I suggest setting up an app or timer on your phone that reminds you to get up every hour. Trust me it helps! I can sit all day working and never get up if I didn’t have my trusty app on hand. One thing to note, I do live in New York, and going out in walking in negative 20-degree weather sucks! But if you can tolerate the cold then go for it! But if you cannot then the treadmill will suffice.

4. Use Basic Supplements

Use Basic Supplements

Your food should be nourishing your body, not supplements. The faster way to fat loss is not taking fat burners, carb blockers, pre-workouts, or anything but the basics, Use food as fuel. I did a reset. I only used caffeine when I needed it and still do. I use fish oil when I am not consuming a ton of omega-3’s and a basic multivitamin as well as a Vitamin D supplement when I am not getting enough sun.

For years I tried everything. That whole “lose 20lbs in a month” seemed believable if all my ducks were in order. You see all these people lose fat faster than you, and it makes you wonder. Am I doing something wrong? So you keep pushing. You buy more pre-workouts, more fat burners, and nothing still seems to work. Sound familiar? Yeah, sounds familiar to me too. So, what am I trying to say here? Stop giving into the hype. The basics work! and if you want to get wild throw some creatine into the mix. I am not going to touch on creatine, If I had to guess there are thousands of articles on that amazing supplement.

5. Cycle Your Calories

Workout for what you do. This keeps your metabolism ramped up and HEALTHY. Do not workout to lose weight, do not exercise to lose weight! I REPEAT! Workout or train to be strong, fast, quick! Remember…The Faster Way to Fat Loss is building lean, quality muscle! Days you know you have a harder more intense workout, eat more. The days you know you will be training as hard, eat less. It’s just that simple.

Now that I have hopefully got you started on losing 20lbs. Remember to take your time. Fat loss can be effortless once you set your mind to it. So are you ready to lose 20lbs? Contact Jeanice for a custom plan.

Top Ways on How to Stop Binge Eating – Never Binge Again {2020}

Stop Binge Eating
17 Jul

Binge Eating

Binge eating is not an easy subject and affects people across the world. Many of my clients ask me questions like “How can I stop binge eating?” “Why do I binge eat?” “Why Can’t I stop binge eating?” There is one thing I can tell you for sure, YOU ARE NOT ALONE.

For those who are new to my page, I would like to give you a brief background about myself. My name is Jay and I have am a former competitive figure athlete. I have been a personal trainer for 17 years as well as a Marketer for just about 13 years.

I was born and raised in New York and still reside here. Growing up my eating habits were pretty normal. Being raised Filipino my meals were generally Filipino food. One thing I can honestly say is that my parents always made sure my meals were balanced. All my meals were portioned with protein, carbs, and fats. My mother always encouraged eating fruits and vegetables and we rarely had junk in the house, when I say rarely I really mean rarely. It wasn’t until high school did I really realize what Gatorade was, Ruffles, Cheetos, etc! But even then I still knew how to eat in portions, food never affected my daily life. I ate when I was hungry and stopped when I was full.

Fast forward a few years later and I realized how much I admired my favorite singer in the whole wide world’s body! Can you guess who? I’ll give you a hint.

I was super intrigued by how shapely her body was but not really sure on how to achieve such a sculpted physique. After months of research and investigating I came across a plethora of health and fitness forums. I was overloaded with information that diet, this diet, macros, calories, micros, supersets, cardio, lifting. You name it I came across it. I absorbed all the information like a sponge.

Once I was comfortable I really started to experiment with different types of training and diets. When I say EVERYTHING WORKED, I really mean EVERYTHING WORKED. My body was responsive to anything and everything I tried. I was young, most likely overfed, and had the energy of 10 men!

So what happened? It became an obsession, I could never ever be muscular enough, lean enough, strong enough, or fast enough. Mediocre was never an option. That mindset found bodybuilding or should I say bodybuilding found me. Looking through the divisions and what the athletes had to do to get there was mind-boggling. I read Janet Jackson’s diet and said: “I wonder why it’s not as intense?” It wasn’t until later I realized that everyone is an individual and different things work for different people. Some can work with minimal effort and get great results, others have to suffer like crazy! (We will get into that in another article).

A few years before I even started to compete I already had been through a few “bulks” and “cuts”. So I was sure competing was for me. I would see the fads come and go, kind of like how things are now. BUT one thing remained the same. HARD WORK, WORKS! As you know that is one of the mottos I live by. You can never fail with working hard!

Obsessive Eating

Jeanice Cabale
2011 Bev Francis Atlantic States

It’s hard to look at these pictures sometimes and realize the sacrifices I made to get like that. I mean don’t get me wrong I enjoyed the process! But like I said sacrifices had to be made, packing Tupperware everywhere, carrying a cooler, measuring every morsel you put in your mouth, meal prep, not eating out, 3 hours of training a day while still trying to keep your relationships in tack, and a full-time job. Still, want to compete?

For me, This is where it all changed. LIVING LIFE ON a food scale. Now realize this was all before apps were the hottest thing around. My Fitness Pal was in its beginning stages, you would either write down your diet on paper or go on the computer and track your food there. I feel sorry for the generation nowadays that look and stare at their phone all day to make sure their “macros” fit. I didn’t think I’d ever stop using a food scale. To me it was life and I would be this doing forever. Packing my food scale on vacation, going to places that only had “clean food” was the norm. It was quite the disaster for years, I had a hard time admitting to myself that I had disordered eating. I had one thing off my diet, and that was it! It was ruined! To me, that meant to go ahead and binge eat! It became out of control eating for a day and sometimes a weekend. I would find ways to justify it, I would always say something like “I deserve this.” or it’s just this one time.” Boy, was I wrong. This went on for years.

Binge Eating at Night

This became a ritual, the weekend came and all I could think about was eating all the yummy goodness that was forbidden during the week. It was junk on top of junk, stuffing as much as I could down my throat, asking my friends and family to go out and eat so I wouldn’t feel guilty doing it alone. I would find reasons to justify why I was eating soooooo much.

After I was done during the day, I would start binge eating at night. Again, justifying how strict I was during the week. I said to myself “Am I stress binge eating?” “Is it impulse eating?” All I know is that had to stop!

Stop Binge Eating

Easier said than done. It took me years to stop. Eventually, I got tired of living off macros, starving and watching other people have fun. If I want something, honestly. I’ll just have it, no guilt. Counting macros made me crazier and very unhealthy. I’m not saying you shouldn’t count macros, at this time in my life it’s just not for me. With all that said here are ways you can stop binging.

1. Eat What you are craving

Embrace Your Craving and Stop Binging

Overcoming binge eating may take a while, but embracing your cravings may be just what you need. Have some snacks during the week and see what happens. You may be surprised that your weekend binge gets less and less as time goes on. I know this may seem hard to fathom but recovering from a binge is a lot more painful on the mind and body.

2. Don’t Be an Emotional Eater

Emotional Eating
Don’t Emotional Eat!

Before you grab that bag of Potato Chips ask yourself the question of “Do you really want it?” or are you just emotionally eating? I know when my cycle starts I tend to pick on things because my hormones are out of control. Then all of a sudden two weeks later it’s like me appetite never existed, Strange huh? Not really. Being a female we go through phases in our cycle where our body can eat more, exercise more, and put on muscle. CRAZY! But then there is the other half of our cycle where our body needs to move more and eat less before we put on fat. I digress. Point being, think before you snack.

3. Drink Water

Water can help prevent binging
Water Can Help Prevent Binging

Are you serious? Drink water? I used to never believe this, but after trying this, it actually works. If you want to get a little crazy, you can drink seltzer and maybe add some lemon. If you drink enough TRUST ME, you’ll get full.

4. Go for a Walk

Are you walking your 10,000 Steps?
Are you walking your 10,000 Steps?

Many know I preach 10,000 steps a day! CLICK HERE to read my article on “10,000 Steps – Does it burn fat?” and which Step Tracker to purchase!

5. Talk to Someone

Talk to Someone

Keeping yourself busy and talking to someone can stop your mind from thinking about binge eating. Seems strange I know! The more you keep yourself occupied the less you are to run and grab and cookies. Deep conversation keeps your mind busy, have you ever wondered when you are focused you don’t eat? Yeah well me too. I can go hours without eating and sometimes the whole day!

Binge Eating Help

Every day can be a struggle when it comes to food, I have been there. If you feel alone, trust me when I say “YOU ARE NOT” You are beautiful no matter your shape, size, race, gender, etc. FOOD DOES NOT MAKE YOU! Please feel free to comment or contact me here if you need a helping hand. 🙂

Stay Strong – Jay

The Ultimate Balut – How To (2020)

balut duck embryo
14 Jul
CLICK HERE TO WATCH THE FULL VIDEO ON YOUTUBE

Balut Egg

So what is a Balut? Is it alive? Is it a chicken? a duck? Well, it is a duck (in some cases it can be a chicken, but rarely). Technically it is a duck/chicken embryo that is incubated for about 14-21 days, an unhatched egg. ( think you get it, let that sit for a moment.) A fertilized unhatched duck egg ready to be eaten. I know what you are thinking. How gross! How can someone want to eat an unhatched duck embryo? Well growing up Filipino it was quite normal in our house, a Sunday tradition, and something to look forward to. Perception is everything, to me it was food and that’s it.

Nowadays, You see balut challenges, shoot you even see it on Fear Factor with people ready to puke before they even eat it. Then there’s me, wondering why people find this food to be so grotesque. It’s food, growing up my parents would cook it and I would just crack it open. It would never go to waste, after cracking it open I would be there with a salt shaker in hand!

Balut is usually sold as street food in the Philippines (always something to look forward to when visiting.) I love me some good street food! I think the authenticity of traditional foods really makes the dish or delicacy. In this case a delicacy. Be sure to eat these ducks carefully. You are for sure going to encounter a beak, feather, etc of some sort. SO GET READY!

Other countries such as Vietnam, Japan, and Cambodia also sell Balut! It’s everywhere so I suggest you try it 🙂

Balut (How to Cook)

Most Filipino stores or Asian markets generally sell the Balut cooked. Balut needs to be boiled roughly 20-30 minutes before serving and eaten the same day. You can generally store balut for about a week once cooked. Like most eggs timing dictates how your balut egg will turn out. The liquid in the Balut ultimately becomes the broth. It’s a tasty broth! (Slowly clean your barf, it’s not that bad.) Get it together!

The incubation period generally depends on the town. The length of incubation will determine how developed the balut is. The less developed the more features will show (beak, feathers, etc). Once the egg is fully incubated and you crack it open, you will see the juices and the embryo floating at the top. It’s now game time! Tuck that napkin in your shirt and don’t forget to wash your hands. Oh, and grab some napkins it’s going to get messy.

What Does Balut Taste Like?

Balut duck embryo

That is a great question. I mean the only real way to find out is to eat it. Balut tastes like an egg, to be honest, lol just a little tastier. I would not say its an acquired taste but if you are someone who is not adventurous you may not enjoy this tasty treat. The yolk seems to be the tastiest out of the duck embryo, some describe the taste as a hard-boiled egg with a bit of a different texture. You are going to have to go through some feathers and other duck body parts in order to get to the yolk, happy peeling! It’s well worth it, trust me!.

If you like broth then you will definitely like the amniotic fluid generally classified as the soup of the balut (add salt as needed and add vinegar if you wish). It’s warm with some gooey goodness, enjoy! If salt and vinegar are not enough you can always add lemon, pepper, chilli paste or a seasoning of your choice! Shoot make it an omelet at this point :).

Filipino Balut

As stated above Balut is not exclusive to the Philippines, each country obviously markets and sells it differently. While the cooking method is the same, the serving differs. It has been said that balut was introduced to the Philippines by the Chinese right around the late 1800s. Since then it has been such a strong part of the Filipino culture and quite the fascinating subject to discuss amongst peers. You can find balut in the Philippines in many street markets and even the most expensive restaurants, a true tourist attraction for sure. Still debating wether or not you’d like to try it?

Balut Food

Sizzling Balut

OK, we already know balut can be eaten as is, right out of the shell. But what other ways can Balut be served? Kawalingpinoy.com has made a delicious balut variation! Click here to see more! Sizzling Balut looks awesome and delicious! Although not a traditional recipe it’s yummy for sure!

Other countries have gone as far as putting balut in soups, stews, and other non-traditional dishes to spice up the meal. So, when you are lacking ideas of what to eat for dinner make sure to balut to that list.

More Balut

Pinoyrecipe.net has made an amazing adobo balut to die for. CLICK HERE TO SEE THE RECIPE. If you like chicken adobo you will for sure enjoy adobo balut. GIVE IT A GO!

So now you know the history of balut, the cooking method, where it came from, what it tastes like. What to do next? TRY IT OUT! Or you can WATCH ME EAT IT HERE ON YOUTUBE (FULL VIDEO)!

No seriously, this is something a lot of people can’t stomach. I have seen people cringe just talking about it. I encourage you to open up your mind to new things. Although this is not a so-called fitness article, this is to show that fitness-minded people can be normal too. LIFE is not always about counting calories, measuring food, tracking macros, lifting, working out for hours a day, the newest supplements, etc. LIFE is about balance, the more obsessed you get the more you take away from other important things in your life. Until then LIVE LIFE, ENJOY and BE HAPPY!

For more information on anything fitness related, life, balance, and more! Contact Jay for more info!

The Best Kettlebell Swing Alternative – TRY THIS – (2020)

kettlebell swing alternatives
29 Jun
CLICK HERE to Watch the Full Video on Kettlebell Swing Alternative – TRY THIS – (GREAT FOR GLUTES) on YouTube.

No kettlebells? No problem! Band swings are an amazing alternative to kettlebell swings! Great for your whole body but even BETTER For your glutes!

When times like these arrive and gyms are no longer open, your mind starts to think…Now is the time to be creative! Since being in the epicenter of the pandemic I knew gyms would be closed sooner rather than later. I knew what I had…and what I needed to do in order to stay fit.

Kettlebell Work

One thing I enjoy is kettlebell swings. What sucks is that kettlebells are a ton of money and it would not be worth my time to buy them. I knew I had a set of bands and they were very versatile, it was just a matter of using them like I have not used them before.

So after a few days of experimenting I finally find a kettlebell swing alternative! You are probably saying, “How is that even possible?”. Well it is…and if you watch my video above, you can see the kettlebell swing alternative I use is very efficient.

Go ahead and watch it! I dare you to have an awesome workout!

Kettlebell Swing Workout

Kettlebell workouts are effective for fat burning

In any event if the bands are not enough you can always get a kettlebell set for kettlebell swings. For an ultimate fat burning kettlebell swing workout, see below:

4×25 – Kettlebell Swings
4×25 – Kettlebell Shoulder Press
4×25 – Kettlebell Russian Twist
4×25 – Bent Over Rows (Both arms)

If you need a deeper explanation of what these kettlebell exercises are, please feel free to contact me here.

Repeat 3-4 times for an ultimate kettlebell workout! Stay tuned for more workouts!

Russian kettlebell swing

There are two different kettlebell swings, the Russian and American.

The Russian kettlebell swing starts with a position, very similar to the deadlift. In this movement, a powerful hip thrust will occur, while simultaneously squeezing your abs and ultimately having a further range of motion as it swings from under your legs to right about level with your chest.

American Kettlebell Swing
Unlike the Russian swing, the American kettlebell swing ends right at head level. Having the kettlebell go head level increases your cardiovascular output as well as working on shoulders at the same time. Both versions engage abs and legs! So overeall both great choices.

Kettlebell Exercises

There are many kettlebell exercises you can perform, and if you’d like you can alternate them with the ones above, below are some of my favorite.

  • Squats
  • Deadlifts
  • Shoulder Front Raises
  • Incline Chest Press
  • Tricep Overhead Extensions
  • Hammer Curls

Are you ready to get some kettlebell/band work in? Contact Jeanice for more info.

(Side note : As an Amazon Associate I earn from qualifying purchases.)

16 Weeks o the Carnivore Diet {Carnivore Diet Results – Before and After}

16 Weeks o the Carnivore Diet {Carnivore Diet Results – Before and After}
24 Jun
Click Here to Watch the Full Video on YouTube

Well I am officially 4 Months on the Carnivore Diet, 16 weeks has passed and I can’t believe it. See what I look like now and what changes I will make to improve my fat loss.

16 Weeks Later

Now what? I will continue on this amazing diet (modified of course). Now that I went through the initial phase, I do not mind at all adding veggies and other stuff here and there! It is quite amazing I must say. 4 months seemed like forever when I first started.

I will admit and say that I was a little hesitant to even start. I want to lose a few more pounds that I know. But I can honestly say this is the best I have looked in quite some time. 16 weeks on Carnivore almost seemed unheard of when I was reading about this amazing diet, but I am happy to say that I did!

Are you ready to commit 16 weeks to your diet? Contact Jeanice to get started NOW!

Working Out Twice a Day l 2 a Days for 2 Weeks (Diet Update)

twice a day training
18 Jun

Is working out twice a day the end all be all of fat loss and muscle gain? Many gurus have approached this type of training and let me tell you…I have done this type of training in the past to get my body to burn more fat!

Are you ready to change your body with 2 A DAY TRAINING? Comment down below! and let me know what your training is like.

Twice a Day Training

Is twice a day training what your body needs? Hard to say, right? Over the years training twice a day has become a staple to many competitive athletes, movie stars and your average Joe Schmoe.

As a former competitive figure competitor twice a day training is no stranger to me. It actually became the norm during my competitive season. Early morning cardio sessions then to return in the evening to lift and sometimes more cardio. I know right? I mean who really wants to go to the gym twice a day? I know I did.

Want to know more? Watch my video to see how I approach twice a day training.

Are you ready for 2 a days? Contact Jeanice to get started!

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