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Recent Posts in Nutrition

Top 6 Supplements to Optimize Weight Loss

Posted by: Angela Nichols on November 03, 2016

Article Summary

  • Confused about supplements? It's time to clean out your cupboard and re-fill it with only the proven, essentials.

  • Weight loss advertising works and it can suck you into spending a bunch of money on products that offer empty promises about your dream bod.

  • Supplements are meant to supplement your food and activity, not substitute or replace them.

  • There's no replacement for effort and habit change.

  • Of the thousands available, there's actually a short list of proven supplements that aid in optimizing your health, performance and body composition (and they don't have ridiculous names like Lean Dreams or Phuck Fat either <-- true story). 

  • We recommend just 6 supplements to participants starting our 8 Week Transformation: A greens supplement, krill or fish oil, protein powder, gut health supplementation, MCT oil and apple cider vinegar.


Ready to lose those love handles? Tired of pulling your pants up over your ab flab? Try our groundbreaking weight loss supplement!

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Protein Alone Cannot Build Muscle: 6 Reasons to Eat Your Veggies

Posted by: Angela Nichols on October 11, 2016

On behalf of your mother … “Eat your god damn vegetables.”

Veggies and salads, they get a bad wrap.

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Top Reasons You're Not Losing Weight: Diet Issues

Posted by: Angela Nichols on August 10, 2016

Still staring at those jeans you want to fit back into?

Wondering how you are "eating healthy", yet still not losing any weight? 

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Can You Drink Alcohol and Lose Fat?

Posted by: Stanley Dutton on July 15, 2016

Originally, this blog post was supposed to go into the nitty-gritty of how alcohol affects fat loss, as well as muscle gain.

But then I realized that the issue goes much, much deeper.

You can switch the word “alcohol” out with whatever you may like — pizza, pasta, sardines — it really doesn’t matter.

 

The Real Question is This:

Can I still drink (and eat) the things that I want to eat/drink while still losing fat?

But, in order to answer that question, we first have to face the harsh truth.

Fat loss isn’t as simple as we all like to pretend that it is.  For 99.9 % of us, “eating less and moving more” is just scratching the surface of what actually needs to happen.

For the vast majority of us, myself included,  it’s something more like this:

“Make fat loss as easy as possible – because I actually do a decent job already.”

Never have I ever had someone walk into UpLifted and tell me that they eat McDonalds 5x / week, Burger King 4x / week, and Wendy’s for every other meal.  The vast majority of the time, there are already salads, fruits, and other “healthy foods” being eaten on a daily basis. But for some reason, they still can’t quite lose that stubborn fat.

 

A Reality Check…  

(Most people have their heads in the sand about this.)

"All I wanted was to have a glass of wine with my dinner at night.  But my old trainer wouldn’t let me"

How many times have I heard something like this?

At least 5, maybe even 6 times in the last 2 months. That’s about 7 times too many.

Whether you’re a “fitpro” (another name for a personal trainer), or someone who just wants to have a beer (or any other “bad” food) with their dinner and still stay fit, the fact of the matter is this:

 

If your diet doesn’t account for things that make you feel good, why are you following it?

 

Once again, this could be all of the gluten-filled foods, beer, wine, anything.

The amount of guilt that comes along with most nutrition programs is absolutely despicable.  I’m not just saying this because the people that write these programs are being extremely hypocritical, but instead because most of us respond to guilt by engaging in self-sabotage.

Speaking from personal experiences, I know that I’m not alone when I say that I if I fail – I fail hard.

One meal that I eat outside of “what I’m supposed to” creates a domino effect and all of a sudden I wake up in a bathtub filled with doughnuts.

Okay maybe that was a lie, but you get the point.

I realized this about myself when I tried paleo for a few months in early 2012.  I told myself that I’d have “just one” cheat meal every week, yet for some reason it never quite worked that way. I’d beat myself up over “ruining my diet” and it would take at least 3 days to get back on track after the one cheat meal.

 

Can You Drink Alcohol and Lose Fat?

As I said before, it is completely possible to drink your wine and lose your fat.  You just have to follow the rules.

Rule #1: Plan ahead

  • Are you planning on having some beer or wine with your dinner tomorrow night? Earn it.  Drinks that contain alcohol have a fair number of calories from carbohydrates. Create a carb/calorie deficit beforehand by consuming less in the 24 hours prior, so you can savor that Heffeweizen at night.

Rule # 2: Make it 20%

  • This ties into the whole “not feeling guilty” part that I just talked about.  Try to have no more than 20% of your calories come from junk food (This works out to about 5 drinks per week).
  • According to this math, the average person gets to eat approximately 2,800 calories of junk food every week. That’s like, plenty of beer and pizza.

Rule #3: Strive for progress, not perfection.

  • Before experimenting with Paleo, old me would have smacked myself for saying this:

"In my opinion, losing 10% bodyfat while still drinking beer or wine is far more awesome than losing 10.1% and missing out on the food/drink that I want to eat."

  • My job is literally to produce results. I create results that augment a person’s lifestyle, not deprive them of it.

 

For example, one of our members just got back from an amazing weekend in P-Town (aka the Massachusetts version of Vegas) and he’s down 9 pounds this month. Want to know what else he did?

He had a great time.

Fitness has to be something that adds to your life, but doesn’t subtract. Have fun with it and don’t let some hypocritical photo-shopped “trainer” tell you what you can and can not drink.

 

Ready to make your belly fat disappear for good…

And still eat what you want without any guilt?

 

Find out how people like Diler, Kenia, Kristina, Jeff, and James changed their bodies in a matter of weeks. 

  

Are you ready to #BecomeUpLifted?

It's time to take Helen's advice and jump in! Join us in our upcoming 8 Week Transformation.

 

Let's Do This!

 In Strength,
Stan Dutton

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How to Indulge on Vacation and Still Stay Sexy

Posted by: Angela Nichols on June 27, 2016

It’s that time of year. Sunshine happiness, relaxation, putting your feet up, enjoying life! This (I hope for you) means that you’ll be doing a little (or a lot) of traveling. 

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Choose Your Own Adventure Trail Mix

Posted by: Angela Nichols on June 27, 2016

I love nuts.  

Like reeeeallly love them. And while I could be completely satisfied with just eating them alone and without any salt, spices, herbs, dried fruit and so on ... it's always nice to mix it up for your taste buds. 

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The Best Ways to Prepare Cauliflower

Posted by: Angela Nichols on April 05, 2016

The world is cauliflower crazy and we don’t blame them. The almighty cauliflower detoxifies, reduces inflammation, lowers the risk of oxidative stress in our cells and works in the prevention of a number of chronic diseases.1

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Childhood Obesity: The Best Way to Make a Difference

Posted by: Angela Nichols on January 18, 2016

If Health is Wealth, America is Broke.

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Shop the Perimeter: Your Roadmap to Healthy Eating

Posted by: Emily Mailloux on November 29, 2015

Today I’m going to take you on a healthy shopping trip, which I like to call “shopping the perimeter.” What this means is that despite the massive size of most grocery stores with numerous aisles, the vast majority of the store can be skipped right over to maximize efficiency and ensure that you’re filling your cart with healthy options. Nearly everything on this shopping list can be found along the perimeter of most grocery stores, eliminating the need to venture into the entire center aisles of the store.

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Top 10 Superfoods for Vibrant Health and Weight Loss

Posted by: Emily Mailloux on September 17, 2015

As a coach, I'm frequently being asked by clients which foods to eat to burn fat, lose weight, and have more energy, so I've compiled a list of the top 10 superfoods that I recommend to all my clients and are staples in my regular diet. These 10 super foods are not only fantastic for managing weight and promoting fat loss, they also provide a wide range of other health benefits including eye and skin health, cancer prevention, strong bones and teeth, and a healthy and robust immune system.

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