LABL Me Fit
Think you know health and fitness?
Many people think they know a great deal about nutrition and
fitness, based on media and what they hear. According to a recent poll, taken of more than 1,200 American adults, close to 9 out of 10 said their diet was either “very,” or “extremely” healthy. Later the results found that of those 1,200 adults, 43 percent drank at least one sugary soda or sweetened drink every day, and 51 percent said they were limiting their fats (which isn’t necessarily a good thing). Only 30 percent said they eat five or more servings of fresh fruits and veggies per day. What was shocking was that of that same poll, 33 percent said they were a “healthy,” weight when it turned out that they were actually overweight or even obese!
The truth is, much of the mainstream information on health and
fitness is simply wrong; that is, if you actually care to be healthy. If you do want to get fit quickly and do not care about the longevity and true health of your body’s inner and outer organs, then feel free to listen to what mainstream media has to say about health. If you want results that will work, and keep working, even long-‐term, you need to be looking in other places than mainstream media for what is and what isn’t healthy. Let’s look at the facts: the U.S. is one of the only countries in the world that eats “low-‐fat” and “sugar-‐free” foods. “Why is that?” we must ask ourselves. The answer is: our “new” technology, which has improved the fashion in which we live, and is a blessing in many aspects, has told us that we no longer need to eat foods that are natural and
organic. It is almost as if we have figured out a “better” way to get nutrients than has been used for the last 6,000 years. Plain and simple, “low-‐fat,” and “sugar-‐free,” foods can be detrimental to our health!
If you are serious about improving your health and learning what it takes to significantly increase your way of living and your level of happiness than please continue to read the few pages that follow! First I would like to discuss some of the myths that you have come to know as fact in the fitness and health world. Many personal trainers and nutritionists will advise you to follow these myths. Remember that time you saw a nutritionist eating that “low-‐fat” bar or meal? And, remember that one time you saw a personal trainer drinking that “diet coke”, like it was the cool thing to do? I am not bashing on personal trainers, nutritionists, or health professionals. I am simply suggesting that the faulty information they pass down to you may not be the best advice you need to live a long and prosperous life. Throughout this, please ask yourself if you honestly thought these were facts or myths. Nutrition MYTHS: 1. Saturated fat causes heart disease. Debunked-‐ This is not the truth; saturated fat are what your body needs in order to function properly. Artificial trans fats are the fats that will kill. 2. Eating fat makes you gain weight 3. Artificial sweeteners are safe sugar-‐replacements for diabetics, and help promote weight loss.
4. Your body cannot tell the difference between sugar and fructose. 5. Soy is a health food. Debunked-‐ More than 90% of all soy crops in America are genetically modified. 6. Eggs are a source of unhealthy cholesterol. 7. Whole grains are good for everyone. 8. Milk does the body good. Debunked-‐ Only if it’s RAW! Once milk has been pasteurized its physical structure is changed in a way that can actually cause allergies and immune problems. 9. Genetically engineered (modified) foods (GMO) are safe and comparable to conventional foods 10. Lunch meats make a healthy nutritious meal. 11. Diet foods will help you lose weight. Debunked-‐ When you consume artificial sweeteners, your body craves more of them, as well as real sugar, because your brain is not satisfied at a cellular level by the sugar imposter! By the way, craving sugar is one of the surest ways to add extra calories to your diet. So avoid artificially sweetened "diet" foods if you care about keeping your weight in check. 12. Diet and exercise are equal when it comes to losing weight. 13. Eating fewer calories will help you lose fat! 14. Eating healthy tastes bad! Debunked-‐ This is a clear myth and only stated by those whose taste buds may not be working properly. We can teach you how to eat in such a way that you will love eating even more than you do currently! Exercise MYTHS: 1. You’re destined to gain weight, as you get older.
2. It doesn’t matter what time of day you exercise. 3. Long cardio workouts are the key to weight loss. 4. When it comes to exercise, more is better. 5. You need to take supplements to build muscle. 6. You need a sports drink to replenish your body’s electrolytes when exercising. 7. Stretching before exercise will prevent injury. Debunked-‐ in the warm-‐up stage stretching too much or in the wrong way can actually cause, rather than prevent, injury. Mild stretching is okay, but keep each stretch brief. Five to 10 seconds per body part is usually sufficient; keep your repetitions below six. 8. If you don’t exercise when you’re young, it’s dangerous to start when you’re older. 9. All calories are equal so it doesn’t matter what you eat. 10. Low-‐intensity exercise burns more fat. Debunked-‐ the more intensely your exercise, the more carbs you burn, and when your body has burned up all the carbs, it starts burning fat. Why is nutrition important? So why is nutrition so important for each of us to obtain our full potential? Without the proper fuel for our bodies, we will not perform the way we were designed to perform. It is pretty much the same concept as putting diesel in a sports car that needs 93-‐octane gasoline; the car will quickly break down and will not run. It simply doesn’t matter how nice a car you have, if you are fueling it with the wrong fuel, it will not run! Many Health professionals out there will recommend the
same plan for everyone they speak with. The only problem with that is that we were all designed to be different. No one plan can work for every single person. That is why we see varying and widespread diet plans. Everyone is trying to come up with the “miracle plan,” and cannot create it because it doesn’t exist. According to Dr. Mercola, “While exercise is important and crucial for weight loss, the foods you choose to eat are THREE times more important for controlling your weight than is your exercise. For example, it's very easy to sabotage yourself with sugary foods and beverages, especially those that contain fructose. This includes so-‐called "healthy" beverages like "vitamin water," energy drinks, and similar types of sports and recovery drinks.” You will not get the results you want by having a poor diet plan. Feeding garbage to your muscles really will get you “junky” results. As the quote goes, “you are what you eat!” The bottom line is, you NEED a plan. It is hard to achieve a goal if you do not know where you are headed. That is why we took the initiative to design personalized plans. There is one for you and your dreams! Contact us when you are ready to start transforming how you live. Benefits of a healthy diet and fitness plan Many have asked: does eating healthy have any other benefits for me than just looking better? The answer to that is a resounding YES! With the right meal plan and nutrition for your body, you will likely see an increase in happiness, stamina, energy, and confidence! Having an unhealthy diet can lead to all kinds of disease. One of the side affects of
belly fat has been linked with the inflammation and hardening of the arteries (atherosclerosis), which is directly related to heart attacks and strokes. Additional happiness in your life is a given, when you work for and achieve the body and health that you have worked so hard to gain. No longer having to buy XXL shirts or size 44 pants because you are overweight is a feeling that will transform your life. I have had many friends who have experienced large losses of fat due to the right diet, and not one of them would tell you it wasn’t worth it. With the loss of weight and the additional muscle you have gained with proper nutrition, you will most likely experience far more stamina in daily activities. You will be able to do more in life and will not have to say, “I cannot do that because of my size.” You will feel lighter on your feet and your body will have far fewer aches, without being under the pressure of additional weight its structure was not designed to carry. After getting on and sticking with one of our customized plans designed for you and your goals, it is very likely you will see your body shedding the fat. In return, confidence will exude from your pores! Why “lifestyle plan,” and not “diet plan?” LABL does not simply design a “diet plan,” we design “lifestyle plans,” for those who have the courage to live a better life! We do not support going on a diet for a few months just to get “kind of lean,” only to go right back to being severely out of shape right after you took all the time to get in better shape. We are all about small changes over time to achieve MASSIVE results. We call it the slight edge principal of daily disciplines. Many of us don’t like to be uncomfortable, and therefore we
live a very comfortable life. Well my friends that has earned us the results of roughly 70% of us being overweight in the United States. I agree that at first it is uncomfortable to start eating healthy, and to start working out. Heck, it is still uncomfortable working out from time to time. But that is what makes the difference. In order to make the uncomfortable something that becomes comfortable, we must repeat the uncomfortable over and over until we reach that point. Many out there will tell you that there is a secret pill to help you go from a beer belly to six-‐pack abs in only two months’ time. This is information that you should not only ignore, but also put on your running shoes and sprint from! Someone who is telling you that getting in shape is easy, “with this one trick,” is someone who is looking to make a quick buck, then disappear. Here at LABL we truly care about you and the results we achieve together. Many dieting plans are looked down on, and people say they don’t work because once the person completes the program, they rejoice and celebrate, and two weeks later are right where they were before they started. Some diet plans do work, but they are not designed for long-‐term health. Many times they do more harm than good. We ask the question, “why live fit for only a season, when you can live healthy and fit for the remainder of these wonderful days to come?” Nutrition and Fitness Tips 1-‐ Week Challenge • For the next week we challenge you to keep track of how many times per day you are eating and what you are eating. If you really want to take this seriously, write down how you feel after you eat
each meal. One example would be, “after I ate rice and beef, I felt tired and drowsy.” There are different body types, as we discussed previously and you may experience certain symptoms after eating certain foods. Do not discount certain veggies or fruits either! Even they can be culprits for making you feel either very energetic, average, tired, or even sick. 2-‐ Week Challenge • For two weeks we challenge you to do your workouts in the morning before your daily activities begin (if your schedule allows). Remember to keep close count of your nutrition you are taking in on a daily basis. At the end of these two weeks, evaluate your thoughts with this checklist: -‐feeling overwhelmed -‐not knowing what you are doing -‐feeling afraid -‐it seems to you as though you are not getting the right nutrition in your diet -‐ if you are tired If any of these describes what you are experiencing, we recommend that you schedule a one-‐on-‐one consultation with us so that we can design you a personalized plan for your busy lifestyle. We are here to help you build confidence in who you are as a person, and for who you wish to be!
Recipes; Gluten-‐free and allergy specific: • Baked Salmon with Avocado Mango Salsa Recipe-‐ INGREDIENTS Olive oil 4 6-‐ounce salmon fillets Salt Freshly ground black pepper 2 small or 1 large mango, not overly ripe (1 to 1 1/2 pounds of mango) 2 just ripe avocados 1/4 cup minced red onion 1 serrano chile, minced (with seeds for more heat, without for less) 2 limes, juiced (about 4 Tbsp lime juice) METHOD 1 Preheat oven to 400°F. While the oven is preheating, prep the mangos. Either peel and then cut away the mango flesh from the core seed, and then cut the mango into 1/3-‐inch cubes 2 Line a roasting pan with aluminum foil. Spread some olive oil on top of the foil. Coat the salmon fillets with olive oil and lay, skin side down, on the foil lined roasting pan. Sprinkle with salt. Place in the 400°F oven and cook for 10 minutes. 3 While the salmon is cooking, prep the other ingredients. Cut the avocados in half. Remove the seeds. Score the inside of the avocados with a small knife in a cross hatch pattern. Scoop out the avocado pieces and add them to the bowl with the cut mango pieces. Add the minced red onion, serrano chile, and lime juice to the bowl. Sprinkle with a little salt. Gently fold the ingredients together. • Beef Stroganoff Recipe INGREDIENTS 6 Tbsp butter 1 pound of top sirloin or tenderloin, cut thin into 1-‐inch
wide by 2 1/2-‐inch long strips 1/3 cup chopped shallots (can substitute onions) 1/2 pound cremini mushrooms, sliced Salt to taste Pepper to taste 1/8 teaspoon nutmeg 1/2 teaspoon of dry tarragon or 2 teaspoons chopped fresh tarragon 1 cup of sour cream at room temperature *I use olive oil in place of butter, better for you. Just use 3 tablespoons. • Greek Meatballs Recipe INGREDIENTS 1 tablespoon olive oil 1 clove garlic, minced 1 jalapeño, seeded and minced 1 large shallot, minced 1 pound ground lamb 4 ounces salt pork, ground or finely minced Zest of 1 orange 2 tablespoons chopped mint Freshly ground black pepper METHOD-‐ mix in large bowl and mix into meatball size then place in pan with olive oil and stovetop cook. • Quinoa and Black Beans 1-‐teaspoon vegetable oil, 1 onion, chopped 3 cloves garlic, peeled and chopped 3/4 cup uncooked quinoa 1 1/2 cups vegetable broth 1 teaspoon ground cumin 1/4 teaspoon cayenne pepper salt and pepper to taste 1 cup frozen corn kernels 2 (15 ounce) cans black beans, rinsed and drained 1/2 cup chopped fresh cilantro 1. Heat the oil in a medium saucepan over medium heat. Stir in the
onion and garlic, and saute until lightly browned. 2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes. 3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.
F.A.Q.’s • Will eating healthy cost more than eating poorly? The answer to this question is NO. Eating healthy, when done the right way, will cost you the same, if not less. • Will eating healthy take more time than eating poorly? The answer is again a NO. Eating healthy and preparing meals in advance is perhaps one of the most effective ways to gain back a few hours of time in your week, when done correctly. • Will you have the ability to consult one-‐on-‐one with our staff during the process of designing your plan and speaking about any fears or excitements you may have about starting a plan? Yes, you will have access to one of my teammates or to me! • Is eating healthy and exercising daily a fun lifestyle? It is the best lifestyle! With more energy and more confidence, the boundaries are limitless to what you can achieve! • Will you be able to get a plan that teaches you how to maximize your time doing what you love, while helping you eat as healthy as possible, and train for daily life? Certainly! That is what we specialize in.
Medical Disclaimer Ethan J. Tegtmeier is not a physician and this book, and any information contained in it, is not a substitute for medical advice. Consult your health professional before beginning an exercise or nutrition regimen. Products and services offered by Ethan J. Tegtmeier and LABL LLC are not intended to cure, prevent, or treat any disease or condition. Ethan J. Tegtmeier and LABL LLC are not liable for any harm incurred from product or service use. Exercise always carries an inherent risk. Dietary supplements are not currently regulated by the FDA and may cause harm, side effects, or interactions with certain drugs. Health and fitness advice in this book may be based on personal experiences or publicly available information and should be confirmed with your health professional before adding to your regimen.