Showing posts with label Lifestyle. Show all posts
Showing posts with label Lifestyle. Show all posts

Monday, 30 April 2018



ANNOUNCEMENT!


I am happy to announce that after being in the business of coaching clients I’ve been CHOSEN as 1 of the Top 10 Trainers in Canada to participate in the @EFXSports #TrainerOfTheYear challange with @muscleinsider!

Follow me on all social media channels as I work with my amazing clients to achieve their personal best just in time for summertime.


https://www.facebook.com/TheFitLife247/
https://www.instagram.com/gracebukowsky/


A special thank you to @EFXSports and @domenicmauro at @muscleinsidercanadafor this awesome opportunity to represent Canada’s best in the fitness industry!

Who doesn't love a little challenge?!
📷 @ramirez.creative.photography





Tuesday, 12 November 2013

One of my favourite supplements...and it will come in MANGO flavour!!!




Pharma-Greens
Whole Food & Cleansing Herb Blend. Increased Energy Activation
  • Increases energy and reduces stress
  • Cleanses and purifies the digestive system
  • Promotes an alkaline environment (pH balance)
  • Supports immune function
  • Enhances focus and concentration
  • Enhances physical performance
  • Enhances general well being and cellular health
  • Equivalent nutrition value (per serving) of 6-8 servings of whole vegetables and fruits
A super convenient source of antioxidants, herbs, enzymes, co-factors, vitamins, scarce nutrients, adaptogens, trace elements and minerals, plus prebiotics and probiotics.
Potent Full Spectrum Green Nutrition featuring 28 natural ingredients in optimal amounts that make it easy to avoid nutrient deficiencies and ensure total body health. Just one serving of PhD Pharma-Greens increases the body’s ability to digest and absorb nutrients.
Superfoods like those found in Pharma-Greens support the body's cells for optimum energy, superior well-being and peak performance.

PhD Pharma-Greens was formulated for:
  • Serious athletes
  • Anybody with an inadequate diet or low intake of vegetables and/or proteins
  • Anybody looking for a performance edge
  • Anybody who wants more energy or stress relief
  • Anybody who wants optimal performance

Green foods increase body alkalinity. Disease thrives in an acidic internal environment. A high acid internal environment is caused by:
  • A diet high in sugar, processed carbohydrates, alcohol, soda, coffee and animal protein
  • Stress
  • Free radicals
  • High blood pressure
  • Production of lactic acid during muscle contraction

A healthier, energy promoting, alkaline environment can be created by:
  • Consumption of dark leafy greens, vegetables, legumes and phytonutrients
  • Exercise
  • Stress relief
  • Optimal vitamin and mineral intake

Whole Super Food Nutrition and Cleansing Herb Blend
  • Increases energy and reduces stress
  • Cleanses and purifies the digestive system
  • Promotes an alkaline environment (pH balance)
  • Supports immune function
  • Enhances focus and concentration
  • Enhances physical performance
  • Enhances general well being and cellular health
  • Equivalent nutrition value (per serving) of 6-8 servings of whole vegetables and fruits

Pharma-Greens contains:
  • No artificial sweeteners, colours or flavours
  • No corn, preservatives, MSG or synthetic chemicals, lactose, sucrose, dextrose, egg, cholesterol or yeast
  • A full measurable dose of each ingredient, just like all PhD products do!

Nutrient Rich Super Foods
Barley Grass, Alfalfa Grass, Wheat Grass, Whole Leaf Kamut Grass, Spinach, Non-GMO/Hypo-Allergenic Soy Sprouts, Carrot Powder, Organic Red Beet Root
  • This combination of nutrient rich super -foods delivers vitamins, essential minerals, live enzymes, fibre, phytoestrogens and high-ORAC antioxidants in their natural biological form.
  • Green super-foods contain high levels of alkalizing chlorophyll, which supports blood health and is a powerful deodorizer and detoxifier.
  • Super-food grasses are rich in enzymes, especially superoxide dismutase (SOD) a detoxifier and anti-aging nutrient.
  • Spinach is especially rich in Vitamin C, beta-carotene, potassium, magnesium and calcium.
  • Carrots and Whole Red Beets are a source of carotenoids with powerful antioxidant and anti-inflammatory properties. They facilitate digestion as well as stimulate the kidneys and the lymphatic system.
  • Non-GMO/Hypo-Allergenic Soy Sprouts are a source of antioxidants and phytoestrogens.

Green Micro-Algae
Spirulina, Cracked-Cell Chlorella
  • Green Micro-Algae are packed with chlorophyll, vitamins, essential fatty acids and rare trace minerals.
  • Spirulina provides abundant concentrations of complete vegetable protein, essential fatty acids, absorbable natural iron, carotenes, chlorophyll, and vegetarian Vitamin B12, as well as phycocyanin, a powerful antioxidant and rhamnose glycoside for sustained energy.
  • Chlorella is a powerful detoxifier that removes PCBs like mercury and cadmium from internal organs, and boasts 20 times the chlorophyll of alfalfa. Chlorella is high in easily digested vegetarian protein, RNA/DNA and is a rich source of iron, zinc and 18 other vitamins and minerals.

Cruciferous Vegetables & Legumes
Broccoli, Mung Beans
  • Broccoli contains a number of powerful agents including sulforaphane, glucosilonates, and indole-3, which stimulate the natural detoxifying enzymes in our bodies.
  • Mung Beans are a rich source of amino acids, and are high in fibre, iron, folate, copper, magnesium, manganese, phosphorus and potassium.

Non-GMO Soy Bean Lecithin (Phosphatidyl Choline)
Lecithin is essential to every cell in the body.
  • Phosphatidyl Choline is changed into acetylcholine, which is a compound essential for the transmission of messages from one nerve ending to another.
  • Lecithin helps with the absorption of Vitamins A, D, E and K and helps prevent cholesterol and other fat from accumulating on the walls of the arteries. It is also necessary for beautiful hair and nails.

Phytonutrients
Acerola, Blueberry (whole fruit - standardized 20% Anthocyanins) and Elderberry Extract (whole fruit - standardized to 6.5% Anthocyanins), Green Tea Extract (20:1- standardized to 90% Polyphenols), Grape Seed Extract (Resveratrol- standardized to 95% Proanthocyanins=300mg) Tomato Juice (Lycopene), Pomegranate Seed
Pharma-Greens phytonutrient blend is loaded with free radical fighting antioxidants.
  • Acerola is the best source of natural Vitamin C and bioflavonoids.
  • Anthocyanins are protective against cardiovascular disease and some types of cancer and may aid in preserving vision.
  • Green Tea assists digestion and the proliferation of 'friendly bacteria' in the intestines. It has become quite popular due to its antioxidant abilities, cholesterol lowering effects and may be protective against cardiovascular disease. Green Tea can increase metabolism, help promote weight loss and balance blood sugar levels.
  • Resveratrol is a powerful antioxidant 50% stronger than Vitamin E and 20% stronger than Vitamin C. It strengthens blood vessels, improves skin and aids in circulation.
  • Tomato Juice (Lycopene) is rich in vitamins and minerals believed to defend against major diseases and enhance vital active life.
  • Pomegranate Seed is a rich source of Vitamin C, folic acid and Vitamins A and E. One pomegranate also contains three times the antioxidant, properties of red wine or green tea.

Standardized Herbal Extracts
Astragalus Root Powder, Milk Thistle Extract (Silybum Marianum- standardized to 86% Silymarin), Siberian Eleuthero Root Extract (standardized to 0.8% Eleutherosides- 28:1 = 1,680mg), Ginkgo Biloba (24% Extract)
  • Astragalus is the most potent immune system enhancing herb known; increases phagocytosis, interferon production, and the number of macrophages; enhances T-cell formation; functions as an adaptogen to relieve stress-induced immune system suppression.
  • Milk Thistle contains bioflavonoids that have a beneficial effect on liver function; strengthens liver and stimulates new cell growth; liver detoxifier and protector.
  • Siberian Ginseng is a powerful adaptogen that helps your body cope with stress and fatigue.
  • Ginkgo Biloba improves and protects vascular health and enhances mental function by increasing oxygen flow to the brain.

Probiotic-Greenbiotic Complex
Lactobacillus rhamnosus, Lactobacillus helveticus, Lactobacillus plantarum, Lactobacillus salivaruis, Lactobacillus casei, Bifidobacterium breve, Bifidobacterium bifidum, Bifidobacterium longum
  • For our bodies to reap the full benefit of the nutrients contained in the foods that we consume, those foods must first be digested and broken down into more easily absorbable forms.
  • Pre- and probiotics help to establish and maintain healthy intestinal flora by restoring the balance of microflora necessary for a healthy gastro-intestinal tract.
  • Each serving of Pharma-Greens contain prebiotics (FOS) plus 12 billion active probiotic cells per gram, from 8 different strains, which help digest foods as well as help make B vitamins and absorb minerals.

High Fibre Nutrition
Apple Pectin, Oat Fibre, Barley Malt
  • Soluble and insoluble plant source fibre.
  • Promotes regularity and alleviates/prevents constipation.
  • Moderates appetite and stabilizes blood sugar levels.
  • Accelerates the rate at which waste material passes through the digestive system, reduces the build-up of toxins including cholesterol and heavy metals.
  • Barley malt soothes the intestines and gives moisture to stool.






newsevents

Pharma-Greens
Whole Food & Cleansing Herb Blend. Increased Energy Activation
  • Increases energy and reduces stress
  • Cleanses and purifies the digestive system
  • Promotes an alkaline environment (pH balance)
  • Supports immune function
  • Enhances focus and concentration
  • Enhances physical performance
  • Enhances general well being and cellular health
  • Equivalent nutrition value (per serving) of 6-8 servings of whole vegetables and fruits
A super convenient source of antioxidants, herbs, enzymes, co-factors, vitamins, scarce nutrients, adaptogens, trace elements and minerals, plus prebiotics and probiotics.
Potent Full Spectrum Green Nutrition featuring 28 natural ingredients in optimal amounts that make it easy to avoid nutrient deficiencies and ensure total body health. Just one serving of PhD Pharma-Greens increases the body’s ability to digest and absorb nutrients.
Superfoods like those found in Pharma-Greens support the body's cells for optimum energy, superior well-being and peak performance.

PhD Pharma-Greens was formulated for:
  • Serious athletes
  • Anybody with an inadequate diet or low intake of vegetables and/or proteins
  • Anybody looking for a performance edge
  • Anybody who wants more energy or stress relief
  • Anybody who wants optimal performance

Green foods increase body alkalinity. Disease thrives in an acidic internal environment. A high acid internal environment is caused by:
  • A diet high in sugar, processed carbohydrates, alcohol, soda, coffee and animal protein
  • Stress
  • Free radicals
  • High blood pressure
  • Production of lactic acid during muscle contraction

A healthier, energy promoting, alkaline environment can be created by:
  • Consumption of dark leafy greens, vegetables, legumes and phytonutrients
  • Exercise
  • Stress relief
  • Optimal vitamin and mineral intake

Whole Super Food Nutrition and Cleansing Herb Blend
  • Increases energy and reduces stress
  • Cleanses and purifies the digestive system
  • Promotes an alkaline environment (pH balance)
  • Supports immune function
  • Enhances focus and concentration
  • Enhances physical performance
  • Enhances general well being and cellular health
  • Equivalent nutrition value (per serving) of 6-8 servings of whole vegetables and fruits

Pharma-Greens contains:
  • No artificial sweeteners, colours or flavours
  • No corn, preservatives, MSG or synthetic chemicals, lactose, sucrose, dextrose, egg, cholesterol or yeast
  • A full measurable dose of each ingredient, just like all PhD products do!

Nutrient Rich Super Foods
Barley Grass, Alfalfa Grass, Wheat Grass, Whole Leaf Kamut Grass, Spinach, Non-GMO/Hypo-Allergenic Soy Sprouts, Carrot Powder, Organic Red Beet Root
  • This combination of nutrient rich super -foods delivers vitamins, essential minerals, live enzymes, fibre, phytoestrogens and high-ORAC antioxidants in their natural biological form.
  • Green super-foods contain high levels of alkalizing chlorophyll, which supports blood health and is a powerful deodorizer and detoxifier.
  • Super-food grasses are rich in enzymes, especially superoxide dismutase (SOD) a detoxifier and anti-aging nutrient.
  • Spinach is especially rich in Vitamin C, beta-carotene, potassium, magnesium and calcium.
  • Carrots and Whole Red Beets are a source of carotenoids with powerful antioxidant and anti-inflammatory properties. They facilitate digestion as well as stimulate the kidneys and the lymphatic system.
  • Non-GMO/Hypo-Allergenic Soy Sprouts are a source of antioxidants and phytoestrogens.

Green Micro-Algae
Spirulina, Cracked-Cell Chlorella
  • Green Micro-Algae are packed with chlorophyll, vitamins, essential fatty acids and rare trace minerals.
  • Spirulina provides abundant concentrations of complete vegetable protein, essential fatty acids, absorbable natural iron, carotenes, chlorophyll, and vegetarian Vitamin B12, as well as phycocyanin, a powerful antioxidant and rhamnose glycoside for sustained energy.
  • Chlorella is a powerful detoxifier that removes PCBs like mercury and cadmium from internal organs, and boasts 20 times the chlorophyll of alfalfa. Chlorella is high in easily digested vegetarian protein, RNA/DNA and is a rich source of iron, zinc and 18 other vitamins and minerals.

Cruciferous Vegetables & Legumes
Broccoli, Mung Beans
  • Broccoli contains a number of powerful agents including sulforaphane, glucosilonates, and indole-3, which stimulate the natural detoxifying enzymes in our bodies.
  • Mung Beans are a rich source of amino acids, and are high in fibre, iron, folate, copper, magnesium, manganese, phosphorus and potassium.

Non-GMO Soy Bean Lecithin (Phosphatidyl Choline)
Lecithin is essential to every cell in the body.
  • Phosphatidyl Choline is changed into acetylcholine, which is a compound essential for the transmission of messages from one nerve ending to another.
  • Lecithin helps with the absorption of Vitamins A, D, E and K and helps prevent cholesterol and other fat from accumulating on the walls of the arteries. It is also necessary for beautiful hair and nails.

Phytonutrients
Acerola, Blueberry (whole fruit - standardized 20% Anthocyanins) and Elderberry Extract (whole fruit - standardized to 6.5% Anthocyanins), Green Tea Extract (20:1- standardized to 90% Polyphenols), Grape Seed Extract (Resveratrol- standardized to 95% Proanthocyanins=300mg) Tomato Juice (Lycopene), Pomegranate Seed
Pharma-Greens phytonutrient blend is loaded with free radical fighting antioxidants.
  • Acerola is the best source of natural Vitamin C and bioflavonoids.
  • Anthocyanins are protective against cardiovascular disease and some types of cancer and may aid in preserving vision.
  • Green Tea assists digestion and the proliferation of 'friendly bacteria' in the intestines. It has become quite popular due to its antioxidant abilities, cholesterol lowering effects and may be protective against cardiovascular disease. Green Tea can increase metabolism, help promote weight loss and balance blood sugar levels.
  • Resveratrol is a powerful antioxidant 50% stronger than Vitamin E and 20% stronger than Vitamin C. It strengthens blood vessels, improves skin and aids in circulation.
  • Tomato Juice (Lycopene) is rich in vitamins and minerals believed to defend against major diseases and enhance vital active life.
  • Pomegranate Seed is a rich source of Vitamin C, folic acid and Vitamins A and E. One pomegranate also contains three times the antioxidant, properties of red wine or green tea.

Standardized Herbal Extracts
Astragalus Root Powder, Milk Thistle Extract (Silybum Marianum- standardized to 86% Silymarin), Siberian Eleuthero Root Extract (standardized to 0.8% Eleutherosides- 28:1 = 1,680mg), Ginkgo Biloba (24% Extract)
  • Astragalus is the most potent immune system enhancing herb known; increases phagocytosis, interferon production, and the number of macrophages; enhances T-cell formation; functions as an adaptogen to relieve stress-induced immune system suppression.
  • Milk Thistle contains bioflavonoids that have a beneficial effect on liver function; strengthens liver and stimulates new cell growth; liver detoxifier and protector.
  • Siberian Ginseng is a powerful adaptogen that helps your body cope with stress and fatigue.
  • Ginkgo Biloba improves and protects vascular health and enhances mental function by increasing oxygen flow to the brain.

Probiotic-Greenbiotic Complex
Lactobacillus rhamnosus, Lactobacillus helveticus, Lactobacillus plantarum, Lactobacillus salivaruis, Lactobacillus casei, Bifidobacterium breve, Bifidobacterium bifidum, Bifidobacterium longum
  • For our bodies to reap the full benefit of the nutrients contained in the foods that we consume, those foods must first be digested and broken down into more easily absorbable forms.
  • Pre- and probiotics help to establish and maintain healthy intestinal flora by restoring the balance of microflora necessary for a healthy gastro-intestinal tract.
  • Each serving of Pharma-Greens contain prebiotics (FOS) plus 12 billion active probiotic cells per gram, from 8 different strains, which help digest foods as well as help make B vitamins and absorb minerals.

High Fibre Nutrition
Apple Pectin, Oat Fibre, Barley Malt
  • Soluble and insoluble plant source fibre.
  • Promotes regularity and alleviates/prevents constipation.
  • Moderates appetite and stabilizes blood sugar levels.
  • Accelerates the rate at which waste material passes through the digestive system, reduces the build-up of toxins including cholesterol and heavy metals.
  • Barley malt soothes the intestines and gives moisture to stool.

Friday, 19 July 2013

It's breakfast time: Sweet Celeriac Root Hash

Sweet Celeriac Root Hash


I have been loving all of the winter root vegetables, so I tried to get creative this morning. I created this sweet and savory breakfast hash and threw a dollop of it on top of a spinach and mushroom frittata. The final picture didn't come out too beautifully, but it tasted fantastic. The recipe below will serve two people, and you can make a really delicious mash with the leftover half of the celeriac root. It is an awesome potato substitute with way more flavor and great nutrients.

Ingredients:
- 1/2 celeriac root, peeled & shredded
- 1 small sweet potato, peeled & shredded
- 1 small apple, peeled & diced
- 1 small onion, diced
- Olive oil
- sea salt, pepper, and garlic powder to taste

Instructions:
1. Heat olive oil over medium heat
2. Add diced onions and cook for about 5 minutes until soft
3. Add shredded celeriac, sweet potato, and apple (use a cheese grater or food processor for these)
4. Season with a little sea salt, pepper, and garlic powder
5. Cook for 15-20 minutes until it fully cooks through and gets a little crisp like hash browns. I stirred it quite a bit at first but then let it sit for a few minutes at a time so the bottom would brown.
6. Serve on top of your favorite frittata or topped with poached eggs.


   
  
Source:
Sooo Paleo: Sweet Celeriac Root Hash: Happy Sunday people. Today was an interesting and informational day for many reasons: 1. (I thought) I bought a rutabaga for today's r...

Thursday, 4 April 2013

2013 BC Provincials are just around the corner.....


It’s been a while since I have written to share what’s been happening...

To be honest not much....

All in all things are plugging along nicely. Main focus right now is my hubby's show. Saturday will mark 3 weeks until we arrive in Winnipeg for 2013 IFBB World Qualifier (Canadian Natural Nationals)
This has been an exciting time to watch him prep for the show with such dedication and focus after taking a few months to bulk up...I must say loosing those shredded abs was harder for him than me...lol

I love food so I was enjoying every bit of this adventure with him but once the time came it was like a light switch for him….Eyes on the prize focused 100%.

Honestly I don’t know how he can switch like that…I can’t it took me a few weeks to get in the zone.
I am 8 weeks behind him…thank goodness. Phew!

We are doing our cardio together which is nice to be on the same schedule. It feels like our first prep which was last year for Kelowna Western Canadians. We still reminisce over our gym double dates. We really had a great time and its so much easier to prep together…At least it was for us.

For a while it was all three of us prepping as Veronica our daughter was prepping for Western Canadians this upcoming May but decided not to proceed and put her focus on school and getting a summer job.

The nice thing is she still actively trains with us and has received huge support from our local Popeye’s in Surrey for her vitamins and supplements to prepare her for possible future show.
Her physique has changed so much over the last 6 months and I am very proud of her especially knowing how much work goes into shaping your body without looking at yourself as if you have flaws. It’s hard for teenage girls in the first place to deal with their body image so to see a young woman not to be affected by it makes me feel proud. I can’t help it…

 Unedited Photo BAM Studio Photography

Unedited Photo by BAM Studio


As we continue to train together and monitor progress, she will decide what show she will make her first…
For now school, summer job and fun with friends is on the books as well as the anticipation of getting those braces off before her 15th Birthday…Oh my I can’t believe my baby is going to be 15 in just over two months. Her Birthday is the day before my show so we decided to celebrate after…I can’t wait for a slice of the birthday cake…

This Saturday will mark 11 weeks until the 2013 BC Provincial Championships….

How exciting!!!!

I have worked very hard on developing my glutes of course not without a lot of support from more than one person…Honestly I feel so blessed to not only have one person helping and believing in me but I have a TEAM of supporters… So, feeling blessed is an understatement. I will share my thank you’s with my progress pictures…

My meal plan although tight has not been crazy. I feel fulfilled and mentally happy. I have not had any mood swings or down times…I know I am still 11+ weeks out but this being my 4th show pressure gets to me week on week. That hasn’t happened for which I am grateful. My cardio is minimal compared to what it was for SWFC 2012 which I am thrilled with considering my BF% now is much lower than it was 12 weeks before that show….Its all about smart choices and balance.

Unfortunately I don’t have the time to spend 3 to 4 hours at the gym with half of that on some machine nor do I want to. That simply is not a realistic lifestyle for me and I will not starve myself. I want full muscles, beautiful curves and a healthy outlook on life all at the same time…Nothing less!!!

I work full time and have a business on the side and have to prioritize and not only that but just be more efficient, effective and SMART with the types of workouts I do and how much time I spend on them.

Don’t get me wrong…I feel the gym is my escape and a second home…but when it feels like you HAVE TO DO IT and a CHORE because you wont be ready…I don’t know how it would feel for others but for me I loose interest…I dislike doing anything because I have to…

Loving your lifestyle is the first step to keeping it….and i really want to keep it and be fit and healthy for life.

I am very excited for this show…To step on stage with some of BC’s best is going to be a proud moment but to bring my best package yet is another. Competing against others is challenging for sure, however competing against yourself is so much more at least for me…It's mental because I want to do better than I did last show…and I remind myself everyday that as long as I am better than I was  yesterday I am going in the right direction.

Well I think that wraps up my lil update and I hope I have time to write weekly until Show Time!

Thank you for reading…
Grace xo

Wednesday, 16 January 2013

Lean Turkey Burgers


Ingredients:
1kg Lean Ground Turkey -2 packages
(Costco sells 4 pack totaling 2 kgs) 
The other half (2 packages) I just cook off for lettuce wraps (fajita or taco style)
4 egg whites
30gr of nutra-cleanse or oatmeal or ground flax
3 sticks of celery
1 medium zucchini
4 medium mushrooms
1 small onion
4 garlic cloves
1 cup of chopped parsley

Note: Recently I got a meat grinder attachment for my Kitchen Aid so I have been buying whole organic turkey breasts and grinding the meat myself. I find it has way less fillers and salt

In a bowl place turkey, egg whites, nutra-cleanse or oatmeal (or flax) and finely chopped parsley do not mix (yet).
melt a little coconut oil in frying pan and place finely chopped celery, zucchini, mushrooms, onion and garlic and sear until moisture evaporates and the veggies slightly brown (caramelize) and cool down.
Add cooled veggies to the prepped raw turkey and season with your favourite low sodium spices. I like oregano lots of pepper and paprika or cayenne pepper for extra spice.
Use a ½ cup measuring cup to portion the burgers and shape them cook in frying pan until browned on each side. Preheat oven to 350F and bake for 15-20 minutes. Do not bake too long as they may dry out.

In the summer I just BBQ them. I love the smoky flavour.

Nutritional Info
(per burger) meatballs would be ¼ of each (so 4 meatballs)
150 calories
58mg sodium
Fat 7.0 gr
Saturated 1gr
Carbs 5.4gr
Fiber if nutra-cleanse is used is 4.0 gr
Sugar (from onion and zucchini) less than 1gr

*As a side note I use the same mixture and omit oregano and shape into small meatballs and coat with hot sauce once baked or cooked in tiny bit of coconut oil and put on a tooth pick for a wing substitute appetizer usually football Sunday.

Wednesday, 26 December 2012

A New Year’s Resolution

A New Year’s Resolution


Fitmark Ambassador, Andrew Bukowsky, gives advice on achieving your goals. 
A New Year’s resolution is a commitment that a person makes to one or more personal goals, projects, or the change of a habit. A key element to a New Year’s Resolution that sets it apart from other resolutions is that it is made in anticipation of the New Year and most of all, the anticipation of new beginnings. People committing themselves to a New Year’s resolution generally plan to do so for the whole following year.
This lifestyle change is generally interpreted as advantageous and most often, if not always, is a failure. Why would I say that you ask? Because majority of people just say they are going to do something without actually planning ahead and then acting on their words. As the end of the year approaches the resolutions come to surface and it’s when I hear; “On January 1st I am starting a diet, I will lose weight, I will eat better, or save money,” however most often than not, when asked people never have an action plan, just a goal and sometimes maybe a vision.
I started my journey of transforming my lifestyle about two years ago in this same manner…With a goal, somewhat of a vision, but no plan of how I will actually do it.
It’s easier said than done to say eat clean, exercise and results will follow. As I started my journey with my wife, we were far off from knowing what “Clean Eating” really was.
You think you know, you exercise every day and little is happening.
You can read all the books and on-line feeds but until you commit to consistency it really means nothing.
Finally 6 months into our so called clean eating and exercising with minimal results we got help from a husband/wife team of personal trainers who taught us how, when and what to eat to lose weight, get fit and stay fit. The guidelines were strict, direct and to the point. We were committed, determined and stuck to it. We told everyone of our VISION, not so much of our goal, but the vision itself. This is after all, a journey and not a quick fix. Here is a list I recommend for everyone that has a vision, or is in the process of creating one, or wants to set a goal and needs a plan. In addition, I don’t recommend planning further ahead than 90 days or 12 weeks.
This applies to everything not just diet, eating and losing weight. These principles can and should be applied in everything we do from relationships, our work, fitness level and friendships. I will apply the list toward the fitness category:
  • Vision: Share this with as many people as you can, especially those who will be your support circle….if you don’t how will you be held accountable and how will other know what your needs are and trust me you will need the support.
  • Outline your goals and be as specific as possible and are measureable.
  • If you can afford it…GET A COACH! Someone who really knows their stuff for meal planning and a workout program. At least for the first 90 days of your journey.
This is not a sales pitch, since I have become a personal trainer and a nutrition coach. It really was the foundation to my success. I highly recommend it. It will keep you focused and stress free knowing you are in good hands and having the freedom of following a well-designed program and seeing changes was huge for me and my wife.
  • Define what an effective meal plan is for you by either doing extensive research or talking with your coach.
  • Rid your home of anything that will not support that.
  • Start ridding your diet of junk food (candy, fast food, sugars) immediately
  • Enlist the aid of a workout partner who’ll be in it for the long haul. For me it was my wife. This was and continues to be a joint effort day in, day out.
  • Make a list and shop in advance to buy all of your food for meal planning.
  • Purchase supplements and protein powder, based on advice specific to your personal goal(s).
  • Outline your training regimen for the entire 12 weeks.
  • Start building endurance by including cardio, especially if you have been inactive aerobically.
  • Cook the night before, pack the next morning. THIS IS A MUST!!! Fail proof!!!
  • Start writing down everything you eat.
  • Write down your workouts and details about them. Include details of your progress.
  • Get extra rest. This is so important!!!
  • Share your success! You will be surprised, but chances are you will find you will inspire others around you, without even knowing it.
I’ll finish by saying, why wait until January 1st to start your journey to a healthy lifestyle. There is no better time than now, to get fit and feel great.  If you need help or advice, please feel free to contact me with any questions, or comments.  I will be happy to share my experience and offer any assistance I can, to help you begin your journey, or work towards achieving your goals.
Stay fit,
Andrew Bukowsky
Fitmark Ambassador 2013
Follow Fitmark Bags on Facebook and Pinterest.An Exclusive Brand of Sport, Fitness and Work Bags for Fitness Enthusiasts

Please Visit link below for an exclusive Givaway from the Fitmark Team!!!



OK, let’s get after it. Giveaway time!
Click the image and you’ll be directed to our Facebook page where you can leave your comment and enter the contest to win a Fitmark Bag. We’re asking everyone, what’s your 2013 goal and how will you achieve it? Good luck!
fitmark bags contest
Win a Fitmark Bag

Stay fit,
The Fitmark Team
Follow Fitmark Bags on Facebook and Pinterest.An Exclusive Brand of Sport, Fitness and Work Bags for Fitness Enthusiasts