Category: Uncategorized

  • Unsung

    *The title of this post is taken from the Helmet song of the same name*

    Lately, I’ve been posting a lot about gratitude. For one, I don’t think it can be overstated and two: I have a lot to be grateful for. Over the years since I opened RevFit, there is one person who I believe I failed to give appropriate credit to. The one person who I literally could not have opened the doors without: my grandmother.

    In 2008, my life was in a fair amount of turmoil. My son’s mother and I had recently split, I was finishing up my bachelor’s degree after a couple of unsuccessful attempts at completing college in a timely fashion, and I had been let go from my job. My grandfather passed that summer and two months later, I lost my uncle on the same (maternal) side.

    My grandfather owned some pieces of rental property in my hometown. He and my uncle had overseen those properties for years. Most all of the spaces were rented out and when we lost both of these extraordinary men, my grandmother was left holding on to the properties. She asked the family if anyone had any interest in taking them over. Considering what was happening in my life at the time, I figured it was a way to be back in my hometown, be close to some family and do a different type of work.

    There was just one problem. I was not remotely handy.

    You see, my grandfather and my uncle could fix almost anything that might go wrong with a house. I’ve always been mechanically challenged and I had to outsource nearly every bit of work that had to be done. So, while the properties did make money, I poured every red cent right back into them to cover repairs as they came up.

    It was my initial hope that my dream of opening up a fitness studio would happen in my small hometown in Tennessee. I thought I would use the properties as collateral and approach the bank for a loan to get my business opened.

    However, the fall of 2008 was the wrong time to approach the banks for much of anything. They declined my business plan and saw me as too high of a risk. So, I elected to sell the properties off only a handful of months after taking them over.

    We were now heading into the spring of 2009 and I essentially had to do a fire sale to drop the properties. I took 25% of their value on paper to walk away from them and start fresh. With that money, I paid off the majority of my debts and opened my business with what was left.

    When I opened my doors in May 2009, I had spent every penny of that money, was flat broke and living with my parents at 33 years of age.

    There is so much more of this story to tell, along with what the first few years of owning RevFit was really like. But I go back to my original statement which is praising my grandmother for giving me this opportunity. Had she never offered those properties to me, had I never accepted the offer and attempted to do something with them, I don’t know that Revolution Fitness and Therapy could have ever existed. It may have always remained a pipe dream. To you, Gram: I love you and I thank you. I know how much of a pivotal role you have played in my life, for my entire life. You are an inspiration and I cannot ever repay you for the life you’ve helped me to build.

    If you’re someone who is having trouble on your wellness journey, remember that the road to success will not always have a pretty bow on it. It may be marred with tragedy, poor decisions and a slew of mistakes. Learn from them. Grow with them.

    There is no amount of orthodox scenarios that will play out that can give you a nice, comfy ride to your destination of a better body or better health. That road will be paved with bad decisions, impulsive behaviors and probably a healthy dose of self-deprecation. Accept it. It will shape the person who you ultimately are aiming to be.

    A final thought: Don’t forget to show gratitude to the people who helped you find the success you have had, even if it was a stepping stone early on. Some people may not even know that they inspired you to greater things. Let them know.

    Then, let them see how much you’ve learned.

    Gram, I hope you’re pleased with how far I’ve come.

    Without you, RevFit would not have been possible.

    15288527_1348352535177278_3196285437236248916_o

  • Revolutionary You! #42-Building Your Ideal Business With Pat Rigsby

    Pat Rigsby is one of the most sought-after business coaches in the fitness industry. He has been so successful that he has managed to relay most of his business philosophies into other industries as well in efforts to help anyone who is trying to capitalize on their ideal business. He joins me this week to discuss many of these principles featured in his new book “The Fitness Entrepreneur’s Handbook.”  Pat has been a big inspiration of mine over the years and after listening to this episode, you’ll soon find out why. To learn more about Pat, please visit http://www.patrigsby.com For more information on your host, check out http://www.jasonleenaarts.com Download, subscribe, share with your friends and please take a moment to leave us an iTunes review!

    iTunes OR Stitcher OR iHeartRadio

    revolutionary-you

  • Everything Counts

    *The title of this post is taken from the Depeche Mode song of the same name*

    And yes, it’s about that time we come back to those pesky calories.

    As the adage goes “Can’t live with ’em, can’t live without ’em!”

    calories

    When it comes to looking into your food plan to see what’s working and what isn’t, there are still so many people who believe “healthy” food is synonymous with “low calorie” food.

    It’s not.

    I promise.

    Or that eating healthy food will automatically create a condition that makes you lose weight.

    It can, but often it won’t.

    Take for example an avocado. By all accounts, avocado has so much going for it:

    High fiber

    High in monounsaturated fats

    Low sugar

    High in Vitamin C and Vitamin B-6

    And depending on what size you get, an avocado can have anywhere from 200-350 calories. On the high end, that is almost equivalent to a meal’s worth of calories for some women trying to lose weight.

    So do I want you to stop eating avocado? Definitely not. Just be aware of how a little can actually be a lot.

    What about yogurt?

    I’m a big fan of yogurt. Over the years, I’ve become more a fan of Icelandic yogurt over Greek but I really like both (assuming you can tolerate lactose.)

    However, once you venture away from most of the standard yogurt brands you can find yourself in some colorful territory. Take for example: Noosa.

    Noosa is a brand of Australian yogurt that has been making waves for how good it tastes. And there’s good reason. Noosa is LOADED with sugar. A 4 oz. serving has 50% more sugar in it than a Snickers bar. And a container of Noosa is 8 oz. so you’re tackling nearly 300 calories of a complete sugar-bomb.

    My safe advice on yogurt: Stick with something that has no more than 15g of carbs and nearly the same in grams of protein per serving. If you stick with Greek or Icelandic varieties, you will find many that fit this bill.

    The list can go on.

    Remember that almost every single thing  you can consume has a calorie attached to it. Even things you may not want to give credence to: many condiments, vegetables (although you would be hard pressed to over-consume them), anything that you add to your coffee or tea (save for the no-calorie sweeteners), and alcohol (sorry, it’s true.)

    And you could argue over the health benefits of things like honey vs agave or coconut oil vs olive oil, etc. Fact of the matter is, they all have calories and if you’re not measuring then you’re guessing. And if you’re guessing, you’re probably incorrect.

    So before you start comparing healthy against non-healthy, remember that “Everything Counts” except basically water and unsweetened coffee/tea.

    Last but not least, keep in mind that no amount of “healthy eating” or “clean eating” will work in a sustainable manner if you hate it. So before you embark on the ultra-greens smoothie and your superfood recipes, make sure you actually enjoy what you’re eating. If you can make that solution work for you, then eating in a deficit to create weight loss won’t be near as unbearable.

    15137465_1340890559256809_1022666702965902247_o

     

  • Gratitude

  • Revolutionary You! #41-Healthier And Happier For The Holidays With Roland And Galina Denzel

    Roland and Galina Denzel return to talk more about their recently released book “Eat Well, Move Well, Live Well.” I get the chance to delve into five separate chapters from the book that piqued my interest and get more feedback from them about their thoughts during the writing process. They also extend a special promotion to the listeners of the podcast to join their 6-week “Chill Holidays” course. Simply use the promo code REVFIT30 for your special pricing. Please be aware that the course started on November 21 so time is of the essence! Go to http://www.eatmovelive52.com/chillholidays for more information. To learn more about the Denzels and their continued great work, please visit http://www.eatmovelive52.com To learn more about your host, please visit http://www.jasonleenaarts.com Download, subscribe, share with your friends, and please take a moment to leave us an iTunes review.

    iTunes OR Stitcher

    revolutionary-you

  • Revolutionary You! #40-The Diet Survival Kit (Holidays, Travel & More) With Erin Schenkenberger

    Registered dietitian Erin Schenkenberger returns to the show to discuss more great tips for surviving food throughout the holidays. We also talk about best tips for eating when travelling, how to handle a salad bar (and win), plus another take on the importance of sleep and how it can affect your diet. Erin always delivers the goods and we’re already planning our next episode together! To learn more about Erin, please visit http://www.nutritionexercisecounselor.com To find out more about your host, check out http://www.jasonleenaarts.com Download, subscribe, share with your friends and if you have a moment, please leave an iTunes review!

    iTunes OR Stitcher

    revolutionary-you

  • A Design For Life

    *The title of this post was taken from the Manic Street Preachers song of the same name*

    I dubbed him “Machine” simply because it rhymes with his last name. When Chris started training with me over a year ago, he had finally decided it was time to get serious about weight loss. He started at 300lbs. As of this writing, he weighs 214.

    When Consuela started training with me, she got serious too. So far, she’s lost 27lbs in less than three months. What’s their secret?

    A design. A plan. Something that they can stick with.

    Some people think the answer to weight loss is in how often, for how long or how intensely they exercise. It’s not. It does help though.

    What began as the secret to Chris’s weight loss success he then shared with Consuela to help her along the way.

    I asked them both to discuss what works for them. Notice the similarities and the differences.

    From Consuela:

    -Find simple go-to things that you won’t get sick of. Measure any snacks by serving size. [The problem is] once you start munching, you’ll want to keep going. Prep anything that needs to be cut:  veggies, fruit, etc. then assort it into snack containers. Do it now!

    -If you like oatmeal, overnight oats are my favorite for breakfast or lunch. The basics are: 1/2 c oats, 1/2 c yogurt, 1/2 c light almond milk, some sort of fruit (it can be frozen and you don’t have to thaw it) a sweetener if you’d like, I don’t. I’ve even added powdered peanut butter. Mix it up in a container with a lid and put it in your fridge overnight… Eat it heated or not… You can actually make 5 days worth… Anything with bananas, eat within 3 days.

    -Steamer sides are great: veggies galore. Need to have dinners prepped and ready but don’t want to cook everything now, want it to be warm and ready? Look up healthy crockpot recipes that can be prepped ahead of time and frozen!! Wake up, dump all ingredients, maybe add water or whatever other minor thing needs added, and go!!

    -Cook your protein ahead of time. Chicken can be cooked then frozen, cut up and then microwaved. Damp paper towels will keep the moisture in when heated. There are cut ready-to-go chicken and steak for fajitas in most deli places, which goes great on taco salads. You can do this with any protein, chicken, fish, steak, etc… Canned tuna is your friend!

    -Prep everything you can ahead of time. Pack it before you sleep!! That way you have no excuse not to grab it before you go, it’s already done! I don’t care how tired you are, do it first. This is why it’s important that you divide everything when you prep. It takes an hour or two for me to prep, but then it takes 2 min for me to pack the night before and 15 secs to grab in the morning. I divvy out everything right down to the kidney beans and sour cream folks.

    -Do it when you have time, and then it’s one less thing you have to do when running around. Nothing like being so hungry that when you pass a Rally’s, have nothing with you and start thinking: “Well, chili cheese fries are kind of a vegetable right??”

    -Some of you only have to prepare breakfast or lunch… But it’s possible to do all the meals of the day… I have to do it Monday through Friday… And when I don’t do it, I really regret it… Something bad inevitably happens, either I eat something bad, or I’m going hungry…

    14924040_10207561801063291_1554477143_o

    1. Green beans and potatoes ( steamer pack)

    2. Drinkable yogurt

    3. Whey and peanut butter powder

    4. Banana and almond milk blend

    5. Tilapia/hadock

    6. Overnight oats

    7. Apple slices

    8. Kidney bean

    Consuela took Chris’s suggestions to heart and got working on a meal prep plan that would work for her and her lifestyle. If this is the first you’ve heard about her, I highly recommend you read this post I put out about her and Tina a few weeks ago for more insight. You can find it HERE

    And the sign of her success? This is Consuela after losing 27lbs. I’d say her plan is working and it will continue to do so. We’ve got more work to do and she has got a ton of momentum right now.

    14991133_1322572811088584_6973510355062045268_o

    From Chris:

    -Sunday is cooking day where I will make meals for the week:  The lunch meal has a carb, protein and veggie component whereby the dinner meal will only usually have a protein and a veggie.  For instance, this week is turkey chili for lunch and boneless pork chops with green beans for dinner.  I look for one pot recipes which can be easily divided up and reheat well.  I have the prep down to about 2 hours which isn’t bad at all.  Some go to favorites:  Turkey chili; 96% beef meatloaf made with oats and salsa; Turkey meatballs with protein or quinoa pasta; chicken breasts; chicken stir-fry made with tapioca starch instead of cornstarch; Ground turkey/zucchini casserole;  We grill all year round which really helps!

    -Breakfast is the same everyday usually:  5 egg whites 1 whole egg fried or scrambled with coconut spray; 1/2 c oatmeal or whole wheat eng muffin and coffee.

    -Have to buy a “food carrier” – this has been a key to success.  I found this great cooler with its own containers and made for people that carry shaker bottles etc.   Called ISO Bag (amazon $99 i think.) You can find it HERE

    – I make protein bites: scoop of powder (choc preferred), 2T sunflower seeds, 1c natural PB, ripe banana, 3/4c oats.  Roll into balls.  I will switch out a serving of ground turkey or beef with veggies for the powder some weeks.

    -I usually cook for 4 days as we tend to carry out on weekends.  But I have found some good choices for to go food.  Aladdin’s has lots of options that are in line with calorie limits.  As does Panera as long as you are mindful about the dressing on salads and the roll that comes with.  If we dine out I will usually get a protein and a veggie and have them substitute extra veggie for the carb that comes with an entree.  Alternatively, I will have a couple of appetizers (at places that have chicken skewers, or brussel sprouts, sashimi etc.) for my meal and a salad.  Love burgers and chicken sandwiches and have found many more places offer lettuce wraps in place of those huge buns.  Just had one at BurgerFi made with lettuce instead of bread and it was awesome!

    -I use the Lose It app to track calories.

    -I love sushi and have found great success adding this to the plan as well as long as one is careful about the sauce they put on top and the types of rolls that are chosen.  I tend to eat just the raw fish (sashimi) and avoid the rolls with rice (very very high sodium) and the rolls as many of those have fried fish/shrimp etc as the protein.   I like the variety at Market District and they have a brown rice and sashimi mix that is on point.

    -Weekends also is when I drink if at all and I will save my calories for instance throughout the day on Saturday knowing I may drink that night.  Also, I have transitioned away from beer to red wine or if liquor is served I go for a no calorie mixer such as club soda or a La Croix sparkling water.   Marc’s has all the flavors of LaCroix and at the lowest price I have found.  It helps fill the craving for pop.

    -Most important I think is still having the foods you love just a little less and then adjusting your daily intake to make room for the treats.

    To see what these two have accomplished is amazing. We had to stall Chris’s weight loss for a few months because he was starting to lose muscle faster than fat. This was not going to be a good route. I got him to start eating at maintenance for awhile and work on more muscle-building strength routines. Once his body got back to a healthier place, we got him back on a weight loss regimen. This is Chris after losing 86lbs.

    15016298_1324914527521079_6005227770885561301_o

    As a trainer, these two are dream clients. They’re focused, planned out, and ready for what life throws at them. Are there detours and hiccups? Absolutely. What Chris and Consuela have figured out is how to get right back on track when it happens. They’re not the only ones. After Consuela posted the meal prep picture you saw above in our closed community, people started talking. They wanted her results. They wanted the secrets to success.

    My take?

    It’s people like Chris who set trends and get results. Those results get people talking. That talking inspires our community. Then the community starts to get results. It’s almost contagious.

    It’s a design for life.

     

  • Revolutionary You! #39-Cultivating Curiosity To Conquer Your Food Plan With Sarah Campbell

    One By One Nutrition coach Sarah Campbell joins me this week to talk about her journey coaching clients to success on their wellness paths. Sarah and I go back a bit to being on a team of like-minded personal trainers, dietitians and wellness coaches across the globe through continuing education with Habitry. This is an excellent episode where we dive into emotional eating, retraining your eating cues and learning how to accept where food is in your life so that you can make progress closer to your goals. To connect with Sarah you can find her at http://www.facebook.com/shepdogmom and http://www.facebook.com/onebyonenutrition To learn more about your host, please visit http://www.jasonleenaarts.com Download, subscribe, share with your friends and please leave us an iTunes review!

    iTunes OR Stitcher OR iHeartRadio

    revolutionary-you

     

  • Election Day

    *The title of this post was taken from the Arcadia song of the same name*

    Tired of political posts? Me too. This won’t be one of them. Not really anyway.

    Rumor has it, today is election day in America. And if my Facebook feed tells me anything, some folks have quite an opinion on that.

    Me? I have an opinion too but it may not be what you think.

    I vote for people who care about taking their lives back.
    I vote for people who value moving as opposed to not moving.
    I vote for people who are ready to take control over their eating habits.
    I vote for people who are kind, decent, caring and compassionate.
    I vote for people who celebrate the fact that others from different upbringings and lifestyles can be successful with their health and happiness.
    I vote for people who can bond together like family to help each other succeed at those goals.
    I vote for people who have decided that rock bottom is no longer the place to be.
    I vote for people who want to transform their bodies into something special, something stronger.

    In short, I vote for people like you and I.

    #Imwithyou
    Make You Great Again

    14876617_1318395634839635_750181823260266983_o

  • Revolutionary You! #38-Finding Your Hidden Why With Leigh Martinuzzi

    I am joined this week by Leigh Martinuzzi, otherwise known as the Hidden Why Guy. Leigh runs the successful podcast The Hidden Why and has turned his own journey of self-reinvention and transformation into a business which helps others do the same. This is a fascinating episode for anyone who is trying to find their purpose and path toward happiness and fulfillment. Leigh offers not only some of his personal anecdotes but the steps that have helped his clients succeed as well. To learn more and connect with Leigh, please visit http://www.thehiddenwhy.com For more information on your host, check out http://www.jasonleenaarts.com Download, subscribe, share with your friends and please take a moment to leave an iTunes review.

    iTunes OR Stitcher OR iHeartRadio

    revolutionary-you