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Plan Your Meals

4443d7ebf8e434e9795e3ea707b2fda3Preparing your meals in advance takes practice and skill. Step one, oven first! This means roasting chicken, fish, sweet potatoes and/or green beans. Cook as much as you can at the same time. Do not make the temperature too high. Have a meat thermometer handy to make sure everything is fully cooked. Keep raw meat and veggies on different baking sheets or containers while cooking. Step two, start up that rice cooker! Rice is a simple way to add a starchy carb to any meal. Cook a bunch for the week and it stays good until you need it. Remember to portion it out. Keep a ½ cup measuring cup handy to measure portions for your containers. Finally, microwave frozen veggies! Buy frozen veggies in bulk. Have them if fresh produce is a little more expensive without sacrificing nutrition.

The Alpo Diet

dog-food-heroOne of my favorite tips for fat loss is The Alpo diet. This is a trick from my mentor Dan John via Tony Robbins. Most people see changing to a healthier lifestyle as nightmarish and painful. Staying the same is easy and comfortable. We can easily raise the stakes. Invite all your friends over the house. Tell them that if you do not lose 10lbs in two months then you will eat a can of Alpo dog food. In front of them. On video. This event will be documented on social media. I am willing to bet that kale sautéed in garlic and olive oil doesn’t sound so bad now, does it? If someone offers you something that goes against your goal, open up a can of Alpo and take a deep sniff. I guarantee this will set you back on your track in no time.

Greens Instead of Grains

magnesium-foods“Replace grains with greens”- There’s nothing “bad” about grains. The main reason they get a bad rap is because most people eat too much of them. Grains are very convenient and are all around in every cupboard of the house. Telling yourself not to eat something is not an effective strategy. Instead, turn the trigger of eating grains into a better habit, eating greens. Switch every time you want rice or wheat, to green vegetables such as spinach or broccoli. See your body change in the process!

The 80% Full Strategy

6a00e554f403b688340133f64ecfbd970b-800wi“Eat until you are 80% full” – It is very easy to eat too many calories. To get yourself in great shape this year here is one simple tip that can make a lot of difference. Teach your body to stop eating when you are 80% full. Most of the cues that people rely on to tell them when to put the fork down are external for example, many people believe they have to “clean the plate!”. That is not true if your main goal is to lose weight. Train yourself to rely on internal cues instead. One example is being 80% full instead of eating until you feel like you’re carrying around a food baby. You will start to trust your hunger levels. You will find yourself eating appropriate amounts of food at the appropriate times. Here is how to start, cut everything you eat in half. Eat the first half guilt free, then ask yourself if you want the other half and why. If the answer is, “yes, because I’m freaking hungry,” then eat the other half guilt free. You will be surprised, this cue will have you feeling and looking significantly better in no time.

Are you drinking enough water?

Everyone knows of a close friend or family member who seems to collect empty water bottles in his or her car. But while it may look funny, they are most likely reaping all the benefits of being hydrated! Water is essential for the human body to function. The body does not store water so it must have fresh supplies, as water forms the basis of our blood, urine, sweat and digestive fluids. It is recommended that men and women drink at least 8-10 cups of water a day to keep properly hydrated. Eating high-water content foods such as fruit and vegetables can help aid in hydration for those who have a hard time drinking so much liquid. In addition, you can find many different low calorie fruit flavor packets to enhance the flavor of water. Keep drinking water regularly and enjoy the benefits of soft skin, more energy and weight loss!

Email your fitness questions to Coach Joey here - legacystrengthgym@gmail.com

The Dirty Dozen vs. The Clean 15

Knowing what meals are healthier than others is one thing, but knowing where the ingredients that make up these meals are grown is another. The USDA’s Shopper’s Guide to Pesticides in Produce is great starting point to keep informed on which produce is healthier in terms of being grown with the least amount of pesticides. Nearly two-thirds of over 3,000 samples tested by the USDA in 2013 contained over 160 types of pesticide residue. In an effort to inform the public of which produce to buy and which to stay away from, the USDA published the Dirty Dozen and the Clean 15. The Dirty Dozen list contains 12 produce items found to have the highest levels of pesticide. This list includes: apples, cherries, grapes, nectarines, peaches, pears, raspberries, strawberries, bell peppers, celery, potatoes, and spinach.

While this list shouldn’t push you away from eating these foods, it is recommended to buy the items on this list only if they are “organically” grown. The Clean 15 are produce approved to be bought at supermarkets as they were found with the lowest traces of pesticide. The list includes: onion, avocado, sweet corn, pineapple, mango, sweet peas, asparagus, kiwi fruit, cabbage, eggplant, cantaloupe, watermelon, grapefruit, sweet potatoes and sweet onion.

Email your fitness questions to Coach Joey here – legacystrengthgym@gmail.com

The Best Diet Tool – Food Journaling 101

Keeping a food journal is the single most important factor in being able to analyze what your diet consists of, and what it doesn’t. It's nearly impossible to remember the nutritional breakdown of every meal you eat, which is why a simple food journal comes in handy. You can track what you eat so you know what works and what doesn’t. Your food journal will become your personal individualized nutrition guide forever.

No diet book could ever replace how you eat or give you what you want to eat. The food journal will give you the freedom to eat what you want while you monitor the quality and quantity of the foods you eat. Always be honest with your portions and meals, as you must have an accurate foundation to improve on! You cannot improve your meals if you don't have an accurate place to start. Keep track of how you felt after eating your meals, and try to figure out why one meal made you feel happier or more energized than the other!

Email your fitness questions to Coach Joey here - legacystrengthgym@gmail.com”

Why you need fish oil supplements

Fish oil supplements provide essential omega-3 fatty acids, which are necessary in keeping the mind and body healthy. The body does not naturally produce these fatty acids. This is why we must supplement with fish oil in our diet. Fish oil supplements provide several benefits. These benefits include losing body fat and promoting muscle building hormones in our body. They also decrease inflammation, enhance body composition, improve insulin sensitivity, and even reduce blood pressure. The best part about fish oil is that it good quality brands are tasteless and odorless.

How to get started? Aim to start eating healthy omega-3 rich foods such as avocados, nuts and seeds in addition to including fish like salmon. Use fish oil pills to supplement your diet. Fish oil pills can be found in the vitamin section at your local supermarket or pharmacy. 

We highly recommend this brand form Nordic Naturals, definitely one of the best on the market, comes with vitamin D too to help put some pep in your step!  http://amzn.to/2dpoh3c

 

High intensity interval training (HIIT) for beginners

 

Tired of seemingly endless treadmill runs?  Try a High Intensity Interval Training (HIIT) workout! In HIIT, you take advantage of brief bouts of very intense exercise (e.g., 20 second sprint), and then work at a lower intensity (e.g., walk for 1-2 minutes) to allow recovery. HIIT not only improves body composition, but according to a Harvard Alumni Study of 17,000 participants, it may even extend your life.

To implement this training, pick one or two exercises of your choice (running, cycling, rowing, jump roping, swimming) and begin with a 3-5 minute warm-up.  Next, work at a high intensity (sprint) for 15-60 seconds, followed by low intensity recovery (walk, slow jog) for 1-2 minutes. Repeat this bout 3-10 times, and end with a 3-5 minute walk/stretch cool-down period.  

Email your fitness questions to Coach Joey here - legacystrengthgym@gmail.com

Let’s get Sexy!


SEXY

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The month of February is like a second New Year’s rush to the gym. The machines and equipment get overloaded with a mad rush of people excited to build their summer bodies.

On the first nice day of the year people try on their short sleeve shirts. Then they look in the mirror. Slacking all winter was not a good option. Their soft “winter workout” has not done its job.

The problem is that people need guidance and discipline. Most gyms deliver workouts and equipment, but no guidance. Members get stuck in a rut and spin their wheels without seeing progress. Who wants that?

It takes serious motivation and accountability to get awesome results.

Going to the gym by yourself sucks, and it is really hard to motivate yourself enough to be as successful as possible. You need discipline and most of all you need an effective plan to get SEXY.

Here is how to get SEXY –  Go to a gym that delivers more than just a workout, you need a place that offers guidance and the right workouts and tools to get you to your best body ever.

Go to place that motivates you to be better and to bring your best everyday. Go to a gym that provides a team strong enough to get you the best results. Make sure your gym has an effective plan in place to get you through the next 8 weeks of your life so you do not waste precious time.

Our Legacy Strength Sexy in 60 program that delivers all of this and more. We deliver the guidance and discipline you need. We provide an energetic and results focused environment to build unstoppable motivation and get you that SEXY body!

In fact, WE GUARANTEE that you will love the way you look in the process, we believe so strongly that if you do not like what you get out of this we will GIVE YOU YOUR MONEY BACK. No questions asked.

Sign up for our challenge by clicking here and you belong to us for the next 8 weeks.

Challenge starts March 21st – Transformation Challenge Kick-Off meeting is March 19th. Don’t hesitate, space is limited.

Click Here to Apply!