Diet Archives - TFW ATHENS GA

October 24, 2017August 16, 2019

Step Two To A Healthier You

Good Nutrition (Eating Right) Goes A Long Way (Step 2 of 3)

It’s as simple as exercising, eating right, and living a healthy lifestyle.

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This is the second step in a three part series to help give you the knowledge to reach your goals.

Step 2: Nutrition (female and male)

Avoid Dieting
Cut out sugar, refined grains, and processed foods
Cut back or eliminate alcohol
Watch your portion sizes
Eat whole foods

You don’t have to be a dietician to begin taking control of your nutrition. Try the five things above and you will be well on your way to a healthier YOU.

Stay tuned for step three in the next week.

Step 1 (in case you missed it): Training (exercise)
Step 3: Lifestyle (coming soon)

Do you want to learn how to drop 10-15 pounds?
Need help with your nutrition?
Looking to start a fitness program?
We have just the thing for you. Click the button below and learn more about our 28 Day Transformation Challenge today!

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April 27, 2017August 16, 2019

If not for your health, how about your wallet?

The Rising Costs of Being Obese

Let the following statistics (https://www.hsph.harvard.edu/obesity-prevention-source/obesity-consequences/economic/), about the increasing costs of medical expenses faced by obese individuals, sink it.

“Several investigators have evaluated the cost of obesity on an individual level. Finkelstein and colleagues found that in 2006, per capita medical spending for obese individuals was an additional $1,429 (42 percent higher) compared to individuals of normal weight. (7) Cawley and Meyerhoefer, meanwhile, found that per capita medical spending was $2,741 higher for obese individuals than for individuals who were not obese-a 150 percent increase. (1)

Thompson and colleagues concluded that, over the course of a lifetime, per-person costs for obesity were similar to those for smoking. (10) In middle-age men, treatment of five common obesity-related conditions (stroke, coronary artery disease, diabetes, hypertension, and elevated cholesterol) resulted in roughly $9,000 to $17,000 higher costs compared to normal-weight adults.”

Most people don’t make great decisions when it comes to their health. This is best evidenced by the nurse taking care of you at the hospital that is far too heavy and prone to smoke breaks during her shift. S/he knows they aren’t modeling healthy behavior for their patients, or themselves; but that doesn’t keep them from ingesting thousands of empty calories, smoking, and/or not exercising.

I have found that speaking to someone about their poor health now, or the future, is often met with dismissal. There is always a litany of excuses about why a person is unable to start on a path to health and wellness. These take the form as follows:

Too busy taking care of others
Too busy working
Don’t know how to get started
Don’t know how to eat healthier
Afraid of going to a gym because they are heavy
Fear of being judged because of their weight
Don’t have the money to invest in a gym membership
etc., etc,…

Keeping in mind the difficulty I have faced over the years speaking to someone’s sensibility, I would like to take a different approach. Forget for a moment the physiological toll being obese takes (this list is long), the monetary toll is astounding.

Being obese is going to bankrupt you. Being unhealthy in general is expensive. Reread the first two paragraphs again. The amount of money an obese person will spend in a year/lifetime is staggering.

I’d like to share a quick story with you. My brother, Adam, was diagnosed with Type-2 Diabetes a couple of years ago. He ate himself into that condition and at the time of his diagnosis was around 70 pounds overweight. As a provider of health and fitness (and co-owner of SBG Athens with me) he was far from a good role model. This was something he knew but seemed somewhat powerless to remedy. I believe he battled with it on a daily basis.

Learning that he had diabetes and finally having a doctor tell him he was at risk of losing his sight and his life, he decided to do something about it. Not all people are like Adam though. His IQ and intellect allowed for him to study and research his disease (as well as his stunning knowledge of strength and nutrition) to the point that his doctor consults with him on his own treatment. I don’t believe for a second my brother is the only person ever to walk into a doctor’s office and be told they were on a path which ended in death.

I understand that most people aren’t willing to do the research and learn about how to be healthy. It can be pretty simple though. You can get out and walk, stop snacking, eat smaller meals, and drink water instead of soft drinks just to name a few. As a one time business mentor told me, “You either do it yourself, or pay someone else to do it for you.” What that means is, you either cure yourself by learning about proper nutrition, weight loss, strength training, etc.; or pay someone else to do it for you.

Think about how much money you will spend on hospital visits, cardiac surgeries, increased insurance fees, and on medications. Don’t forget the money lost due to absence from work (as well as lost time with your family and loved ones), and long term disability. These are the costs you will pay for being unhealthy. Why instead wouldn’t a person choose to invest their money in a fitness program that can alleviate those expenses over time? If you aren’t willing to make a decision with your head, maybe I can get you to make a decision with your wallet. It certainly can’t hurt any more than you are presently hurting yourself.

CLICK HERE TO LEARN MORE ABOUT THE 28 DAY TRANSFORMATION CHALLENGE

March 24, 2017August 16, 2019

Diet Problems Solved With One Question

Do you have difficulty selecting the right kind and amounts of food to eat throughout the day? If so, you will want to read this article from TFW Founder, Martin Rooney about the secret question he discovered to solve all your nutrition and diet issues. Answer the question correctly and watch your life change.

As a “fitness guy,” you might think working out and eating right is easy for me. Maybe you believe I spend my time in between multiple workouts a day eating Brussels sprouts and grilled chicken with nothing but a smile on my face because of some enhanced ability to delay gratification.

Perhaps you imagine I am also impervious to the confusion caused by the latest diet fad and just munch on celery sticks while dreaming up my next warrior workout.

I wish I could say you’re right, but I can’t.

Just like you, I face daily challenges in terms of my health and fitness. My biggest health challenge isn’t getting to the gym.

To be honest, my toughest health obstacle has to do with my eating.

Click the image below to download the 5 TFW Weight Loss Myths

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But just like I love to train, I also love to eat.

When it comes to eating, however, satisfying my body and mind is not so easy. I have learned overloading your plate isn’t as positive as overloading your deadlift.

If you also have some challenges with your eating, I have great news!

I have a way to help. Before I give you the answer, I want to ask you 10 QUESTIONS about your past diet practices:

Have you ever eaten too much to only ask “Why did I just do that?”

Have you ever found it difficult to stop eating until your plate is empty?

Do you ever select a restaurant according to how much food you get per serving?

Do you ever eat so fast you didn’t even notice the taste or texture of the food?

Do you care less about the quality of your food as the amount increases? (Buffet anyone?)

Do you find yourself snacking at work because food is there?

Do you ever eat out of boredom?

Do you find yourself eating for entertainment or out of emotion?

Do you ever feel bad or guilty about the things you ate?

Is your family or social life centered around food or drink consumption?

If you answered “yes” to any (or many) of the QUESTIONS above, you are just like me.

I have been a culprit of eating too much, thinking consistent exercise was a license to eat whatever I wanted, eating when I was distracted, inhaling jars of “natural” peanut butter because I thought it was healthy, and racing up for seconds to make sure I got as much food as possible before I got full.

I have realized I have some mental programs that create challenges with my eating. If you answered “yes” to some of the questions above, maybe you have some bad eating programs too.

Why do you have these mental programs about eating?

You can blame your post-Depression era parents or grandparents.

You can blame the marketers and the fast food companies.

You can blame the starving people from around the world you were warned about as a child.

Go ahead. Blame the carbs.

Blame the fats.

But that won’t help you.

You need to do something to “change the program” and I have one

QUESTION that can help.

This is the QUESTION I now ask before every meal and it is helping me.

This QUESTION helps me to take and eat less food.

This QUESTION allows me to leave something on my plate.

This QUESTION taught me not having seconds is ok.

This QUESTION stops me from stuffing myself when I am no longer hungry.

This QUESTION has been so powerful for me, I want to give this gift to you.

Here it is: “AM I FEEDING MY BODY OR MY MIND?”

How does it work?

Right before you are about to eat, ask yourself the QUESTION. If you decide you are feeding your mind, make the appropriate changes, omissions or additions to your meal.

Answering honestly will help you to determine whether the food choice is right, the amount of food is right, and if the timing of the food is right for your body.

Face it, you already have all the answers.

You know what is and is not good for your body and when you need to eat. Use the QUESTION so your mind doesn’t allow you to act confused. Fruits, Vegetables, Lean Meats, Water. Start there and feed your body before your mind worries you about the difficulty with going gluten-free.

Food is a drug.

People who have overcome challenges with drugs still face those challenges every day. The plan to stay drug-free is simple:

Use effective strategies to avoid bad habits and take it one day at a time.

For your challenges with food, take one meal at a time. The effective strategy is to ask, answer and adapt to THE QUESTION.

Now I know you may have one QUESTION of your own:

“Is it ever ok to feed my mind?” My answer is, “of course.”

Whether you want to call it a cheat meal, a treat or a sweet indulgence, I think you need to keep your mind happy too.

But this is not a license to allow your mind to destroy your body.

Constantly indulging your mind at the expense of your body is not the answer.

If you have a sweet tooth, have a taste of chocolate, not the whole bar.

If you like steak, cut it in smaller pieces and save some for later.

Want some ice cream? Have a small cone, not the whole gallon.

But which ever you choose, when you are treating your mind, do not forget to ask yourself the QUESTION.

Can it be that simple?

Give it a try and see for yourself.

Are You Feeding Your Body Or Your Mind?

The answer could set you free,
Martin

CLICK HERE TO LEARN MORE ABOUT THE 28 DAY TRANSFORMATION CHALLENGE

March 24, 2017August 16, 2019

Can Exercise and Broccoli Save Lives?

If you are like most people, you know what to do when it comes to exercise and nutrition, but you may also find it difficult to do what you know! At TFW Athens we understand this and this is why you get a motivating coach during every TFW session to help you take action. The following is an article from our Founder, Martin Rooney and covers the challenges you may face and how to solve them.

Did you ever get excited about a new workout or diet program only to find it too complex or confusing to follow? Even though you started with great intentions, you probably learned an important truth about yourself and other people:

When people are faced with too many options, they usually choose to do nothing at all.

If you have to be Einstein to figure out today’s Russian-inspired plyometric workout or a nutritionist to understand your meal plan has to be grass-fed, organic and or raw, it will probably be easier to skip the gym, hit the couch and keep eating Cheetos.

Just like your fitness program or diet, you have probably found other aspects of your life will also stall when there are too many “moving parts.” Maybe you have had business plans fail when there are “too many cooks in the kitchen.” Or you went to a restaurant and after seeing over 100 different choices on the menu you defaulted to “burger and fries.”

If you have ever found it hard to decide on a movie or article of clothing and just walked out of the store after taking no action, you know what I am talking about. In any of these cases, again you should have learned the lesson that too many choices are not always a good thing.

Many times, too many choices ultimately get you nowhere.

Why then do we have to make things seem so hard in fitness and nutrition? Maybe you like the attraction of new and exotic training ideas and food, but know that same exoticness also often paralyzes you from doing anything.

And if you don’t do anything, you can’t get results.

So next time you want to try to add the gogi berry or some other new fruit they found in a country you never heard of, think again.

Over the years, I have realized you don’t need to give a person a rocket ship when all they needed was a rowboat. Training can still have some “sizzle” without having to be confusing. You just have to get excited again about the basics.

Last week I visited a few TFW gyms in the Chicago area.

I met people that had lost hundreds of pounds and others that were now off medication for the first time in years. But for each person I met, I knew there were others out there choosing to do nothing due to either fear or confusion.

Meeting the people training at the TFW facilities only strengthened the message: You Have To Start Somewhere!

And at TFW Athens, we make it pretty easy for you. You just have to start with two simple things: DEADLIFTS and BROCCOLI.

At TFW we teach people to get “started with the simple.” Warriors in our program are brought back to the basics. And two basics I know work are deadlifts and broccoli!

Why Deadlifts?

It is a functional movement that most people can easily perform. You will have to pick stuff up during your day, so why not get better at it? Deadlifts work a high percentage of your muscles from the bottoms of your feet to the tips of your fingers.

And people love watching his or her numbers increase. And few photos get more internet “likes” than when you are standing with a bunch of weight in your hands. TFW Athens Why Broccoli?

Well maybe you don’t know as much about the “green warrior” as you should! Broccoli, which has been called “one of the world’s healthiest foods,” is a great source of Vitamins C and K which can help healing, collagen formation and protect you from free radicals.

Broccoli has also been cited for anti-inflammatory and detoxification properties as well as a great food in the battle against cancer. And above all, when people eat it, they know they are doing something good for themselves.

How do I know we are getting the broccoli message out there? When people dress up as broccoli at TFW events, you know people are taking the idea seriously.

Are both of those the be all and end all for training? No, but they get you started which can lead to even more good habits. Give someone 1,000 choices and they will do nothing. Give them 2 and they can get started.

How can you get started with Deadlifts and Broccoli?

Simple: Add more weight on your bar, add more broccoli on your plate. If you do both, you will not only be stronger and healthier, but you have also done the most important thing: you will have started.

Want to get started with an exercise routine?

My advice is to stop looking for the new and shiny idea and find something you believe in. As I have always said, “stand for something or fall for anything.” Two things I know for sure. As a result of the 260 TFW affiliates around the world, more people deadlift and more people eat broccoli. And it is making a difference.

What are your two positive things?
What are two things you believe in?

Once you discover them, I challenge you to make the world a better place by getting people to do them.

Click The Image To Download The Warrior 20 Whole Foods Guide TFW Athens

Eat your broccoli,
Martin

CLICK HERE TO LEARN MORE ABOUT THE 28 DAY TRANSFORMATION CHALLENGE