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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.            

LABL (Live A Better Life) Nutrition and Fitness  

This ebook gives you a rundown on what true health is, why you are having a hard time getting the body you want and why what the media is te...

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