The Fitness Lifestyle
To me there is NO other way to live! Accomplishing the best shape of your life and continuing to make progress is the main focus points of the lifestyle. The confidence alone that it gives you does wonders for all aspects of your life. With the obesity rate in America continuing to rise out of control I really love that the lifestyle I’m leading inspires people and gets them making change. The fitness lifestyle to me is not just about working out, it’s also being in overall great health and enjoying life the way its meant to be enjoyed. That means being active EVERYDAY. Typical results to expect by taking on this lifestyle 100 percent will include a better SEX drive, increased metabolism, physical appearance change and much more! Don’t put off what you can do today till tomorrow.
To Read more about what formulated this lifestyle that I lead please read my story of when I had bigorexia which led to steroid use and my story of when I tried to lose weight for fashion modeling and it ended with me having a eating disorder.
Self Sabotage - My Personal Battle with an Eating Disorder
MAKE SURE TO CHECK OUT MY YOUTUBE CHANNEL YOUTUBE.COM/TYLERMCPEAK
For online support I offer a 6 week customized program to help you achieve and maximize your results. What you will learn with me in the 6 weeks you will be able to use for the rest of your life. You will learn how to live the fitness lifestyle!
Also I offer Skype or phone 45 minute consultations/coaching. I will answer any questions you have. Email me for details [email protected]
Top 20 Belly-Busting Fast-Food Meals
20. Big Mac - McDonald's
Calories: 540
Saturated fat (g): 10
Cholesterol (mg): 75
Sodium (mg): 1040
Sugar (g): 9
19. P’Zone Pizza-Cheese - Pizza Hut
Calories: 630
Saturated fat (g): 11
Cholesterol (mg): 65
Sodium (mg): 1480
Sugar (g): 3
18. KFC Famous Bowl - KFC
Calories: 700
Saturated fat (g): 8
Cholesterol (mg): 55
Sodium (mg): 2260
Sugar (g): 3
17. Supreme Croissant - Jack in the Box
Calories: 540
Saturated fat (g): 13
Cholesterol (mg): 88
Sodium (mg): 1062
Sugar (g): 6
16. Big Philly Cheesesteak 6" - Subway
Calories: 520
Saturated fat (g): 9
Cholesterol (mg): 90
Sodium (mg): 1570
Sugar (g): 7
15. Grilled Stuft Beef Burrito - Taco Bell
Calories: 700
Saturated fat (g): 10
Cholesterol (mg): 60
Sodium (mg): 2100
Sugar (g): 6
14. Quarter Pounder with Cheese - McDonald’s
Calories: 510
Saturated fat (g): 12
Cholesterol (mg): 90
Sodium (mg): 1190
Sugar (g): 9
13. Breast-Leg-Biscuit - KFC
Calories: 620
Saturated fat (g): 11
Cholesterol (mg): 160
Sodium (mg): 1580
Sugar (g): 2
12. Burrito (Steak, Cheese, Rice, Black Beans) - Chipotle
Calories: 830
Saturated fat (g): 10.5
Cholesterol (mg): 95
Sodium (mg): 1570
Sugar (g): 1
11. Whopper - Burger King
Calories: 670
Saturated fat (g): 11
Cholesterol (mg): 75
Sodium (mg): 1020
Sugar (g): 11
10. Jumbo Jack with Cheese - Jack in the Box
Calories: 620
Saturated fat (g): 15
Cholesterol (mg): 65
Sodium (mg): 1250
Sugar (g): 10
9. Sack of 4 Cheeseburgers - White Castle
Calories: 680
Saturated fat (g): 16
Cholesterol (mg): 60
Sodium (mg): 1320
Sugar (g): 8
8. Chipotle Steak Taco Salad - Taco Bell
7. Breast-Leg-Biscuit - Popeye’s
Calories: 640
Saturated fat (g): 15.5
Cholesterol (mg): 271
Sodium (mg): 1940
Sugar (g): 2
6. Large Beef n’ Cheddar - Arby’s
Calories: 650
Saturated fat (g): 11
Cholesterol (mg): 105
Sodium (mg): 2200
Sugar (g): 10
5. Double Double with Onion - In & Out Burger
Calories: 670
Saturated fat (g): 18
Cholesterol (mg): 120
Sodium (mg): 1440
Sugar (g): 10
4. Bread Bowl Pasta - Domino’s
Calories: 670
Saturated fat (g): 22
Cholesterol (mg): 115
Sodium (mg): 1780
Sugar (g): N/A
3. BK Quad Stacker - Burger King
Calories: 930
Saturated fat (g): 28
Cholesterol (mg): 190
Sodium (mg): 1740
Sugar (g): 8
2. SuperSonic Cheeseburger - Sonic
Calories: 980
Saturated fat (g): 24
Cholesterol (mg): 165
Sodium (mg): 1430
Sugar (g): 13
1. Baconator Triple - Wendy's
Calories: 1330
Saturated fat (g): 38
Cholesterol (mg): 345
Sodium (mg): 3150
Sugar (g): 11
Health Benefits of Grapefruit
It is a liver tonic
Helps in cases of Gallstones
Helps in cases of Cold, Pneumonia, Fever
It is a powerful drug-poison eliminator
Helps in proper digestion of food
Can help improve complexion
Grapefruit is a natural antiseptic for wounds when used externally.
Vitamin A : Trace
Vitamin B : Thiamine .04 mg.;
Riboflavin : .02 mg.;
Niacin : .2 mg.
Vitamin c ; 40 mg.
Calcium : 22 mg.
Iron : .2 mg.
Are you a flavored coffee drinker? Know what your drinking!
If you are like me and you need your daily coffee either first thing in the morning to get you started or randomly during the day to keep you going. Personally I have 1 or 2 cups of black coffee nothing added when i wake up. Here is a list of the most fattening coffee’s. After seeing these nutrition facts I’m very shocked at how much sugar people take in on a daily basis from these drinks. If you drink any of these listed top 20 most unhealthy coffee’s I suggest you think twice next time you go to get one. Make sure you know what your drinking!
20. White Chocolate Mocha
Starbucks
Serving size (oz.): 20
Calories: 620
Saturated Fat (g): 17
Carbohydrates: 78
Sugar (g): 74
19. White Chocolate Mocha
It's A Grind Coffee House
Serving size (oz.): 32
Calories: 610
Saturated Fat (g): 19
Carbohydrates: 81
Sugar (g): 74
18. Cookies and Cream Javakula
Seattle's Best Coffee
Serving size (oz.): 24
Calories: 690
Saturated Fat (g): 13
Carbohydrates: 110
Sugar (g): 79
17. McCafé Mocha Frappe
McDonald's
Serving size (oz.): 22
Calories: 680
Saturated Fat (g): 18
Carbohydrates: 96
Sugar (g): 87
16. McCafé Caramel Frappe
McDonald's
Serving size (oz.): 22
Calories: 680
Saturated Fat (g): 18
Carbohydrates: 94
Sugar (g): 88
15. Black Forest Ice Blended
Coffee Bean & Tea Lea
Serving size (oz.): 24
calories: 740
Saturated Fat (g): 11
Carbohydrates: 135
Sugar (g): n/a
14. Raspberry Mocha Kiss
Seattle's Best Coffee
Serving size (oz.): 24
Calories: 660
Saturated Fat (g): 12
Carbohydrates: 105
Sugar (g): 9
13. White Chocolate Ice Blended
Coffee Bean & Tea Leaf
Serving size (oz.): 24
Calories: 690
Saturated Fat (g): 23
Carbohydrates: 111
Sugar (g): n/a
12. Caramel Ice Blended
Coffee Bean & Tea Leaf
Serving size (oz.): 24
Calories: 770
Saturated Fat (g): 13
Carbohydrates: 145
Sugar (g): n/a
11. Caramel Mocha Ice Crema
Dunn Bros. Coffee
Serving size (oz.): 24
Calories: 640
Saturated Fat (g): 12
Carbohydrates: 119
Sugar (g): 101
10. Chocolate Coffee Crunch Javakula
Seattle's Best Coffee
Serving size (oz.): 24
Calories: 760
Saturated Fat (g): 6
Carbohydrates: 125
Sugar (g): 99
9. Mocha Ice Crema
Dunn Bros. Coffee
Serving size (oz.): 24
Calories: 650
Saturated Fat (g): 11
Carbohydrates: 124
Sugar (g): 112
8. Peppermint White Chocolate Mocha
Starbucks
Serving size (oz.): 20
Calories: 700
Saturated Fat (g): 17
Carbohydrates: 99
Sugar (g): 95
7. Berry White Mocha
Caribou Coffee
Serving size (oz.): 20
Calories: 790
Saturated Fat (g): 24
Carbohydrates: 92
Sugar (g): 90
6. Mint Condition Mocha
Caribou Coffee
Serving size (oz.): 20
Calories: 790
Saturated Fat (g): 24
Carbohydrates: 93
Sugar (g): 92
5. Coffee Coolata
Dunkin Donuts
Serving size (oz.): 32
Calories: 800
Saturated Fat (g): 29
Carbohydrates: 98
Sugar (g): 87
4. Turtle Mocha
Caribou Coffee
Serving size (oz.): 20
Calories: 800
Saturated Fat (g): 24
Carbohydrates: 94
Sugar (g): 93
3. Iced Blended Mint Chip Mocha
It's a Grind Coffee House
Serving size (oz.): 32
Calories: 800
Saturated Fat (g): 7
Carbohydrates: 160
Sugar (g): 151
2. Chai Ice Crema
Dunn Bros. Coffee
Serving size (oz.): 24
Calories: 740
Saturated Fat (g): 14
Carbohydrates: 138
Sugar (g): 124
1. Iced Blended Triple Chocolate Mocha
It's a Grind Coffee House
Serving size (oz.): 32
Calories: 1190
Saturated Fat (g): 22
Carbohydrates: 206
Sugar (g): 188
Mind Muscle Connection
The mind muscle connection makes all of the difference when it comes to stimulating growth and detailing quality muscle. If you are not squeezing and contracting the muscle each rep of each set then you are
selling yourself short. It will not respond to it's full potential. You need to be able to feel the muscle your are working do the work not all of your secondary muscles taking on a unnecessary workload. I believe in stimulating and not annihilating the muscle. This means training hard but training smart. In my opinion you should not pay attention to numbers and how much you can lift because honestly nobody really cares. And if
you care then you're ego lifting. Training too heavy will only increase your risk of injury and chance of sacrificing proper form. That's just going to slow progress and that's not what we are trying to do. Mind muscle connection is not something you can easily learn overnight and it takes years to master. I've been training now for about 7 years and each year the connection is still improving.
Basic Guidelines I’ve Learned in Obtaining and Keeping ABs
Finding the right nutritional balance of protein,carbs, and fat. Personally I think a relativly low carb diet works the best. You have to experiment week to week to figure out what works best for your body.
Cardio - the combination of both HIIT (high intensity interval training) and sustained low intensity cardio every week. Also your going to have to experiment with this figuring out how much cardio you need on a weekly basis. For myself I do 20 minutes of HIIT directly after my weight training 3-4 times a week and I do low intensity 6 mile run/jog 2-3 times a week. Also I’ll throw in some jump roping but I really don’t count that towards my cardio. When doing any type of cardio try to be conscious of keeping your abs flat and tight.
Train abs frequently. You can train abs every day or every other day which is what I’ve been doing with all weighted exercises rep range 12-15. Make sure to target every area (upper,lower,oblique) When training all of your other muscle groups always make sure to keep your abs flat and tight
Eliminate weekend cheats/junk food until you reach your goal. This will do nothing but slow your progress down. I’m not saying to never cheat because it’s good for the metabolism every once in a while but if your in the habit of thinking the weekend is your time to eat whatever you want your setting yourself up for failure in more ways then one. If you think about it that’s only eatting healthy for 70 percent of the week so do you want to get only 70 percent results? Once you get your physique to the place you want it then one day a week for one meal prefferably early in the day have a cheat meal.
Alchol consumption needs to be either eliminated or kept to one night a week. This just as the junk food will do nothing but slow your progress and put a halt on your fat burning capabilities.
Importance of Skincare
Skincare is very important as we age. I’m getting ready to turn 26 in November and I’’ve really started to focus on skincare for the past 6 months. I’m already noticing changes as i have not ever taken care of my skin before. Here is a couple of things that I use for anti-aging and overall care.
- Retin-A (I use every other night) one of the best researched and most effective skin treatments available on the market today. And the availability of Retin A products is increasing, with more than 300 new Retin-A products marketed since 2003.
- While originally prescribed as a treatment for acne, Retin-A quickly showed additional skin benefits, including improvements in skin texture.
- It also works to reverse photo damage in the form of wrinkles and age spots.
- Lavender Mask (I do twice a week) Lavender has a host of benefits when used in skin care products, but has great value in helping the skin heal itself, stimulating cell growth, reducing inflammation, preventing scarring and balancing the production of oil.
- Curel (once a day before bed) this is a basic body moisturizer I use before bed because i don’t like to put lotion on during the day then go to the gym and have slimey skin.
America…Get Moving
When reading the magazine reps I came across another article that is not only scary but sad and disturbing too. "According to new data released by the Centers for Disease Control and Prevention, one out of every three American adults is obese, and two out of every three are overweight. Among children and teens the numbers aren’t much better: roughly 17% of children aged 2-19 are considered obese. The obesity rate among women and children hasn’t changed measurably over the past decade, and it’s remained largely flat among men for the past five years. America spends over $140 billion each year on obesity-related health issues, almost double what it spends on cancer." It feels great to be a very small help to this epidemic by being one personal trainer helping my clients but I hope to one day be a huge help somehow with getting America in shape!
dog walking
was reading the magazine REPs and came across a interesting article
“a recent study in Clinical Nursing Research showed that walking a dog for as little as 20 minutes per day, five days per week for 50 weeks resulted in a weight loss of more than 14 pounds! Even more remarkable was the fact that participants had a mean adherence of 72% to the program.”
Moderation
Wednesday, October 20, 2010
from the very beginning the reason why i got into the health and fitness lifestyle was to gain confidence and have a better overall life. through the course of 7 years i’ve tried different ways of doing this. i’ve been the extremest and went through a bodybuilding phase where i just wanted to be huge and i never thought i was big enough. then i tried to slim down for fashion modeling and stopped weight training all together and that made me lose all of the confidence that i had originally gained and became very unhappy with myself. I believe when you try to do anything extreme and force things that are not supposed to happen that you’re setting yourself up for failure. i live my life now in moderation. when i was going through my bodybuilding phase i didn’t have much of a social life. then when i slimmed down i started to party and drink way too much and didn’t follow a healthy nutrition plan. moderation is key when living the health and fitness lifestyle because you still want to be able to go out and be social, have drinks, have your weekly cheat meals or day whichever you do because from my experience your not going to be a happy person if you totally restrict yourself or over indulge. downfalls of total restriction that had happened to me was being very irritable,non social,no energy, and the feeling of guilt when i had something that wasn’t on my “diet” and just not being happy. then when i did the complete opposite and overindulged in everything the downfalls from that were loss of all my confidence,low self-esteem which led to no sex drive and just not feeling healthy and i was out of shape. who wants to be or feel like that?! i don’t think anybody should! this is not the way to live life. as i’ve said before, life is too short and most people if not all get into the health and fitness lifestyle to improve overall well being, not to destruct it. since taking on this whole new approach to my life for the past 6 months i’m a totally different person. my confidence is back, i enjoy going out on the weekends and being social, having my weekly junk food and i’m in the best shape of my life. also since i’m not forcing things to happen everything seems to be falling into place so i’m very excited to see what’s to come in the future.
