YOU are the paying customer and can request that your meal
is prepared however you like. Here are some examples of
what to tell the waiter to help keep your meal healthy, yet still
enjoyable:
Could I have that with white breast meat instead of dark meat,
please?
Could I have my ish grilled instead of fried?
Could you please go light on the cheese (oil, butter, cream,
etc.)?
Could I have my baked potato with everything on the side?
Could I please have my sandwich (or burger) without cheese
and mayonnaise, add extra lettuce, tomatoes and mustard?
I’d like your low-calorie dressing on the side, please.
Can you steam the vegetables without any oil or butter,
please?
Please make my omelet with just the whites and go light on
the cheese.
May I get half of my meal boxed-up in advance, please?
Could I have marinara sauce instead of the creamy one used
in this dish?
Instead of French fries, could you please bring me a salad,
dressing on the side, about 10 minutes before my entrée?
You can get it your way, don't be afraid to ask!
Monday, March 23, 2009
Tuesday, February 17, 2009
Breakfast is boring
This morning I was sitting in front of my computer struggling to come up with a catchy title for this. I was thinking - yet again - about stressing the importance of breakfast to you.
So as I sat there trying to be clever I mumbled out loud, "Breakfast is boring."
And there you have it. That's exactly how I came up with this title. But do NOT take this message lightly.
You see, I know you're heard it a million times before. "You have to eat breakfast." And I know it's not a super sexy message. But do you have any idea how many people I meet as a fitness professional that DO NOT eat breakfast? A lot. And do you have any idea how many of those people that don't eat breakfast are overweight? Pretty much all of them.
Look, I'm not crazy. I know you don't have much time in the morning. And I know many of you just aren't all that hungry right after you wake up.
So let's look at this another way. You get up each morning and go to work every day because you want a roof over your head and food on the table, right? Day after day after day you go to work because you want the RESULT of that effort.
Well, IF you want to burn fat, feel better and have more energy you WILL eat breakfast every morning. Period. End of discussion.
Some things are boring. Some things just have to be done to get the result you want. For those of you that want to burn fat all day long, breakfast is just one of those things.
Chad
BTW, LEAN from ProGrade is a DELICIOUS chocolate meal replacement shake that I recommend to all my clients. It's the perfect solution to breakfast.
So as I sat there trying to be clever I mumbled out loud, "Breakfast is boring."
And there you have it. That's exactly how I came up with this title. But do NOT take this message lightly.
You see, I know you're heard it a million times before. "You have to eat breakfast." And I know it's not a super sexy message. But do you have any idea how many people I meet as a fitness professional that DO NOT eat breakfast? A lot. And do you have any idea how many of those people that don't eat breakfast are overweight? Pretty much all of them.
Look, I'm not crazy. I know you don't have much time in the morning. And I know many of you just aren't all that hungry right after you wake up.
So let's look at this another way. You get up each morning and go to work every day because you want a roof over your head and food on the table, right? Day after day after day you go to work because you want the RESULT of that effort.
Well, IF you want to burn fat, feel better and have more energy you WILL eat breakfast every morning. Period. End of discussion.
Some things are boring. Some things just have to be done to get the result you want. For those of you that want to burn fat all day long, breakfast is just one of those things.
Chad
BTW, LEAN from ProGrade is a DELICIOUS chocolate meal replacement shake that I recommend to all my clients. It's the perfect solution to breakfast.
Friday, February 6, 2009
Michael Phelps, Bongs and 6 Pack Abs
So by now you've probably heard that Olympic champion Michael Phelps has gotten himself into a little bit of hot (bong) water. I felt I couldn't let this opportunity slip by without sharing some lessons from his mishap.
First, we all have to remember that we're role models. Somebody somewhere is looking up to us for guidance. It's a shame Michael Phelps screwed up, but he did. What's done is done. I know it reminded me that as a fitness pro, I MUST lead by example.
Second, again, he screwed up. And while I'm not one to give people a million chances, I do believe in second chances. And forgiveness. Which, when it comes to melting fat and getting fit, is VERY important.
I can tell you from experience working with hundreds of people with similar goals to yours, you WILL screw up somewhere along the way. The key to success is to forgive yourself and move forward. The people who truly fail are the ones that just give up the first time they make a mistake.
Third, this has nothing to do with what Michael Phelps has recently done, but it's another great reminder. If you want a lean, hard body and 6 pack abs, you're going to need to WORK. Regardless of his recent actions Michael Phelps is an Olympic Champ because he worked his rear end off. Don't fool yourself into thinking achieving your fitness goals is going to be a piece of cake.
Fourth, much was made during the Olympics of Michael Phelps and the massive amounts of calories he was consuming. If YOU want to get into peak condition you need the proper nutrition. Period.
Look, if you're not eating enough fruits and vegetables you need a Whole Foods based multivitamin like Prograde Nutrition's VGF 25+
If you aren't optimizing your workouts by refueling with the correct blend of carbs to protein (based on the research) then you need to start using Prograde Workout like I do.
Anyway, when you see a news story like this one involving Michael Phelps, always remember to look for the positive lessons you can learn.
Yours in health,
Chad Smith, NASM-CPT
Herald Mail's "Fitness Answer Man"
PS - I've just uploaded 3 new eBooks onto the resource page of our website (www.hometeamfitness.net) including 12 meal plans from Registered Dietician Jayson Hunter, author of the "Carb Rotation Diet"!
Go grab 'em!
First, we all have to remember that we're role models. Somebody somewhere is looking up to us for guidance. It's a shame Michael Phelps screwed up, but he did. What's done is done. I know it reminded me that as a fitness pro, I MUST lead by example.
Second, again, he screwed up. And while I'm not one to give people a million chances, I do believe in second chances. And forgiveness. Which, when it comes to melting fat and getting fit, is VERY important.
I can tell you from experience working with hundreds of people with similar goals to yours, you WILL screw up somewhere along the way. The key to success is to forgive yourself and move forward. The people who truly fail are the ones that just give up the first time they make a mistake.
Third, this has nothing to do with what Michael Phelps has recently done, but it's another great reminder. If you want a lean, hard body and 6 pack abs, you're going to need to WORK. Regardless of his recent actions Michael Phelps is an Olympic Champ because he worked his rear end off. Don't fool yourself into thinking achieving your fitness goals is going to be a piece of cake.
Fourth, much was made during the Olympics of Michael Phelps and the massive amounts of calories he was consuming. If YOU want to get into peak condition you need the proper nutrition. Period.
Look, if you're not eating enough fruits and vegetables you need a Whole Foods based multivitamin like Prograde Nutrition's VGF 25+
If you aren't optimizing your workouts by refueling with the correct blend of carbs to protein (based on the research) then you need to start using Prograde Workout like I do.
Anyway, when you see a news story like this one involving Michael Phelps, always remember to look for the positive lessons you can learn.
Yours in health,
Chad Smith, NASM-CPT
Herald Mail's "Fitness Answer Man"
PS - I've just uploaded 3 new eBooks onto the resource page of our website (www.hometeamfitness.net) including 12 meal plans from Registered Dietician Jayson Hunter, author of the "Carb Rotation Diet"!
Go grab 'em!
Monday, February 2, 2009
Chad and Kat's 10 favorite workout tracks...
What's on your workout playlist? A good soundtrack can really help you push it to the next level.
Want to know what gets us hyped and good to go?
Kat and I compiled our 10 favorite workout tracks for your listening pleasure.
You're welcome!
Let's make it:
1: Mama Said Knock You Out, LL Cool J
2: Ironman, Black Sabbath
3: Anything from Rage against The Machine
4: Workout Theme, Rocky 4 Soundtrack
5: Joy and Pain, Rob Base
6: Enter Sandman, Metallica
7: Fight The Power, Public Enemy
8: Walk, Pantera
9: So What, Pink (100% Kat's pick...lol)
10: Paralyzer, Finger Eleven
Download these songs ASAP for a soundtrack to a Kick A** workout!
What are some of your faves?
BTW Our boot camp workouts always use the hypest soundtracks to push you to the next level!
Want to check it out for free?
Send me an e-mail:chad@hometeamfitness.net and I'll hook you up with a pass for a week of boot camp free!
Want to know what gets us hyped and good to go?
Kat and I compiled our 10 favorite workout tracks for your listening pleasure.
You're welcome!
Let's make it:
1: Mama Said Knock You Out, LL Cool J
2: Ironman, Black Sabbath
3: Anything from Rage against The Machine
4: Workout Theme, Rocky 4 Soundtrack
5: Joy and Pain, Rob Base
6: Enter Sandman, Metallica
7: Fight The Power, Public Enemy
8: Walk, Pantera
9: So What, Pink (100% Kat's pick...lol)
10: Paralyzer, Finger Eleven
Download these songs ASAP for a soundtrack to a Kick A** workout!
What are some of your faves?
BTW Our boot camp workouts always use the hypest soundtracks to push you to the next level!
Want to check it out for free?
Send me an e-mail:chad@hometeamfitness.net and I'll hook you up with a pass for a week of boot camp free!
Monday, January 26, 2009
What a day!
Yesterday was an amazing day!
Kat and I repped Home Team Fitness to the fullest at the 1st annual Herald Mail Prom and Bridal expo in Hagerstown, MD.
We met a TON of great people from the area, and made a few new friends in the business community.
It wasn't easy for Kat who is still losing her post baby weight, but she was a trooper and shined like she usually does. Thanks to everyone who stopped by, said hello, and asked great questions.
We had a great time!
We definitely want to do more events like these, so be on the lookout, the "Fitness Answer Man", and Home Team Fitness might be coming to you...
Monday, January 19, 2009
A little closer...
I can't help but feel a little giddy today.
Today on the day we celebrate the life and legacy of Dr. Martin Luther King, I can't help but smile as I prepare to watch an African-American get sworn in as United States President.
Wow.
Times are a changin'
I honestly never thought I'd see this in my lifetime.
But as I look at soon to be President Obama, I feel like we are a little closer to the realization of the dream of a king.
And as I look at my newborn son, I see limitless possibilities for his future.
The obstacles that hindered people of color for generations are eroding, and opportunities that were previously thought unavailable to even MY generation are now attainable to our children.
Use this inspirational season of change to reassess what you thought was impossible.
If the son of an African immigrant can get elected to the most powerful office in the world, what can't you do?
"Can't" shouldn't be in your vocabulary after 12 noon Tuesday.
You can make it happen, today, tomorrow, and everyday after.
Yes you can.
www.hometeamfitness.net
Today on the day we celebrate the life and legacy of Dr. Martin Luther King, I can't help but smile as I prepare to watch an African-American get sworn in as United States President.
Wow.
Times are a changin'
I honestly never thought I'd see this in my lifetime.
But as I look at soon to be President Obama, I feel like we are a little closer to the realization of the dream of a king.
And as I look at my newborn son, I see limitless possibilities for his future.
The obstacles that hindered people of color for generations are eroding, and opportunities that were previously thought unavailable to even MY generation are now attainable to our children.
Use this inspirational season of change to reassess what you thought was impossible.
If the son of an African immigrant can get elected to the most powerful office in the world, what can't you do?
"Can't" shouldn't be in your vocabulary after 12 noon Tuesday.
You can make it happen, today, tomorrow, and everyday after.
Yes you can.
www.hometeamfitness.net
Wednesday, January 14, 2009
Doing it big
I gotta tell ya, today was day 2 of our first boot camp of the year, and I am impressed.
I didn't think the last phase could be outworked, but boy was I wrong!
These new campers are doing it big.
They're working like they REALLY want it!
They're pushing, pulling, lunging, and lifting their way to a new look for '09.
They're doing it big. Meeting the challenge.
You should be too. You can.
Challenge yourself today, get out of the box!
Go heavier, do more, whatever, just take on a new challenge.
If you make contant efforts to do it big every day, you'll be in a whole new body by '10.
Sound good? I thought so.
So why are you still here?
Go make it happen!
Stay strong and keep moving forward,
-Chad
P.S. Still gots room for ya! If you want to join in the bootcamp fun, go to www.hometeamfitness.net for details about the location of my boot camp. Then e-mail info@hometeamfitness.net to get 1 week free!
I didn't think the last phase could be outworked, but boy was I wrong!
These new campers are doing it big.
They're working like they REALLY want it!
They're pushing, pulling, lunging, and lifting their way to a new look for '09.
They're doing it big. Meeting the challenge.
You should be too. You can.
Challenge yourself today, get out of the box!
Go heavier, do more, whatever, just take on a new challenge.
If you make contant efforts to do it big every day, you'll be in a whole new body by '10.
Sound good? I thought so.
So why are you still here?
Go make it happen!
Stay strong and keep moving forward,
-Chad
P.S. Still gots room for ya! If you want to join in the bootcamp fun, go to www.hometeamfitness.net for details about the location of my boot camp. Then e-mail info@hometeamfitness.net to get 1 week free!
Sunday, January 11, 2009
My 5 Faves: Fat Loss Circuit
In my recent "Fitness Answer Man" article in the Herald Mail, I described my 5 favorite fitness tools.
Well as a special bonus, I made a video of a simple fat loss circuit using these tools:
1: Kettlebell
2: Weight Vest/Bodyweight
3: Medicine Ball
4: Resistance Tubing
5:Stability Ball
Spielberg I'm not, so don't judge me on the quality of the video ;P
WWW. HOMETEAMFITNESS.NET
Well as a special bonus, I made a video of a simple fat loss circuit using these tools:
1: Kettlebell
2: Weight Vest/Bodyweight
3: Medicine Ball
4: Resistance Tubing
5:Stability Ball
Spielberg I'm not, so don't judge me on the quality of the video ;P
WWW. HOMETEAMFITNESS.NET
Wednesday, January 7, 2009
Group Support For Success
One of the most important factors for fitness success is having an iron-clad support network.
This network can be friends, a spouse, boyfriend, girlfriend, or an accountability buddy who has the same goals as you.
In fact, studies have shown that small groups have more achievement than people who go it alone.
That's why programs like Weight Watchers are so popular. It builds a small community of like minded people who can help each other along the way.
Who can you recruit to be your accountability buddy? Do you know someone that can meet you at the gym a few times a week? Or is there someone who has done what you want to do, and can coach you through the process?
The more people you can get onboard, the more successful you'll be in 2009.
Stay Strong and Keep Moving Forward,
Chad
www.hometeamfitness.net
P.S. If you want a group support system with fat blasting, calorie incinerating workouts, you need to go to camp!
My next "Fitness 360" Boot Camp begins Monday, January 12th at 6 AM at the Ballet and All That Jazz studio in Hagerstown, MD.
To register, or to get more info, go to www.hometeamfitness.net today!
This network can be friends, a spouse, boyfriend, girlfriend, or an accountability buddy who has the same goals as you.
In fact, studies have shown that small groups have more achievement than people who go it alone.
That's why programs like Weight Watchers are so popular. It builds a small community of like minded people who can help each other along the way.
Who can you recruit to be your accountability buddy? Do you know someone that can meet you at the gym a few times a week? Or is there someone who has done what you want to do, and can coach you through the process?
The more people you can get onboard, the more successful you'll be in 2009.
Stay Strong and Keep Moving Forward,
Chad
www.hometeamfitness.net
P.S. If you want a group support system with fat blasting, calorie incinerating workouts, you need to go to camp!
My next "Fitness 360" Boot Camp begins Monday, January 12th at 6 AM at the Ballet and All That Jazz studio in Hagerstown, MD.
To register, or to get more info, go to www.hometeamfitness.net today!
Monday, January 5, 2009
Gotta Go To Camp...
Fitness 360 Boot Camp 2009 :Phase 1 begins January 12th!
Finally get the results you want in 2009!
Are you going to win the "Battle of The Bulge" this year?
Let me help!
The area's most effective fitness boot camp is revved up and good to go beginning January 12th at 6 AM.
Camp will take place at the Ballet and all That Jazz Studio located at 18703 Crestwood Drive, Hagerstown, MD.
Listen to what one member said about my last camp:
"I always achieved outstanding results from the workouts you tailored for me as my personal trainer, and I thoroughly enjoyed participating in and reaping the benefits from your first bootcamp! It was a welcome change from my normal routine of running to get my cardio, and I liked the variety of fat-burning exercises, like the tabatas, t-drills, etc. I was never bored and constantly challenged by being able to increase the intensity of the workouts on my own. I liked the idea of achieving a total body workout in less than an hour also -- highly recommended for the working parent! I have always been a believer in the "boot camp" philosophy of enjoying the outdoors while getting in a great workout with your friends. Keep up the good work Chad, I'm already recruiting for your next boot camp!"
Jodee "The Wiley Veteran"
-Hagerstown, MD
When was the last time you were this excited about your workout?
You can be!
For more information, head over to www.hometeamfitness.net, or email us at info@hometeamfitness.net
Let us help you get into your best shape for 2009.
Get fast action bonuses for registering before January 10th!
Stay strong,
Chad and Kat
www.hometeamfitness.net
Finally get the results you want in 2009!
Are you going to win the "Battle of The Bulge" this year?
Let me help!
The area's most effective fitness boot camp is revved up and good to go beginning January 12th at 6 AM.
Camp will take place at the Ballet and all That Jazz Studio located at 18703 Crestwood Drive, Hagerstown, MD.
Listen to what one member said about my last camp:
"I always achieved outstanding results from the workouts you tailored for me as my personal trainer, and I thoroughly enjoyed participating in and reaping the benefits from your first bootcamp! It was a welcome change from my normal routine of running to get my cardio, and I liked the variety of fat-burning exercises, like the tabatas, t-drills, etc. I was never bored and constantly challenged by being able to increase the intensity of the workouts on my own. I liked the idea of achieving a total body workout in less than an hour also -- highly recommended for the working parent! I have always been a believer in the "boot camp" philosophy of enjoying the outdoors while getting in a great workout with your friends. Keep up the good work Chad, I'm already recruiting for your next boot camp!"
Jodee "The Wiley Veteran"
-Hagerstown, MD
When was the last time you were this excited about your workout?
You can be!
For more information, head over to www.hometeamfitness.net, or email us at info@hometeamfitness.net
Let us help you get into your best shape for 2009.
Get fast action bonuses for registering before January 10th!
Stay strong,
Chad and Kat
www.hometeamfitness.net
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