Not All Calories Are Created Equal?!?

      Not all calories are created equal. Or are they? By definition a calorie is the energy needed to raise a gram of water 1 degree C or a quantity of food capable of producing such an amount of energy. That being said, a calorie is a calorie right? WRONG!

     Let's take a look at the difference. Below is roughly 250 calories worth of food. Everything is equal right?

 

                                                                             VS.

 

 

     Because not everything is equal, I wanted to share some insight on the world of Macronutrients, or macro tracking. Tracking just calories alone is sometimes not enough to get help you achieve your goals. But tracking macros can be the missing piece of the puzzle in you road to being fit.

 

     What exactly is a macro? Quite simply it is the protein, carbs and fats in every food. This is what you will be looking for on any food labels for tracking.

 

     I am not going to attempt to tell anyone just how many calories they need daily. Everyone's needs are different based on how active they are, how much they weigh and what type of exercise they perform. There are plenty of online calculator out there or if you are using a Beachbody product, there are clear nutrition guidelines included as well.



    Once you know your caloric need, we can break it down to macro percentages to help you achieve your specific goals. Based on the type of training you do, your breakdown will be different. Allow me to share a few examples:

If you are a weightlifter trying to bulk up you may have 25% Protein 50% Carb and 25% Fats

A weightlifter trying to cut body fat may have 50% Protein 40%Carb and 10% Fats

A person doing an at home program trying to shed fat may have 45% Protein 35% Carb and 25% Fats

     To go further we are going to perform some math, not my favorite subject, but necessary for accurate tracking. We will base it off a 2000 calorie diet with a 50/40/10 split. For this we need to know one more thing.....

50% Protein or 1000 calories divided by 4 grams = 250 Grams protein per day

40% Carbs or 800 calories divided by 4 grams = 200 Grams carbs per day

10% Fats or 200 calories divided by 9 = 21 Grams fat per day

(Keep in mind this example if for cutting or fat loss)

     If you consistently go over in a certain category you may hurt your chances of achieving your goals. Eating unhealthy carb like white sugars and breads as opposed to complex carbs like whole grains and sweet potatoes or unhealthy fats compared to nuts, olive oils or avocado will also make a difference.

    As you can see, all calories ARE NOT created equal. Choose wisely to achieve your goals. If you need help figuring out your calorie/macro goal, I would be happy to help. Email me at sbelangerfitness@gmail.com or Like our Facebook page here. I'm always happy to help someone start their journey or achieve their goals.

When Life Takes Over

Imagine this if you will.....

You wake up at 7am, fresh off of 8 hours of deep sleep. You come into the kitchen, a healthy breakfast is prepared and waiting for you. At 9am you head to the gym, or pop in your favorite work out DVD, and you nailed it today!

Then imagine a nice relaxing shower, heading off to work, home after 8 hours and settling down to a nice family dinner.

Now wake up from this fantasy, because real life just took over!

If your life is anything like mine, this is nothing more than a fantasy. My life seems like as soon as my feet hit the floor, its is pedal to the metal until I sleep at night.

I do not tell you this for sympathy or even for a pat on the back. This story is about how I manage to maintain a healthy lifestyle, all while being surrounded by chaos.

Allow me to introduce you to chaos.......

My three boys, Ryan 6, Mikey 4 and Joey is 1. I know what you are thinking, how can something so cute cause so much chaos?

Honestly, I am blessed. My family is amazing, my wife Jessica keeps this brood in check every day. The kids are some of the nicest and most polite boys you will ever find.

However at any given moment cute turns into chaos.......

Allow me to shed some light on my "normal" day and how I adapt to stay healthy among the chaos.

3:45 AM Wake up. I get up this early for necessity, not because I enjoy it. If I want "me" time, it happens now

4:00-5:30 AM Me time. This is where I have my first meal, a chocolate protein or Shakeology mixed with cold coffee (Who has time to wait for the coffee to brew?).

This is where I get my personal development time in, a minimum of 10 minutes reading every day.

Next is workout #1. I am currently starting PIYO for round 2. I find this to be one of the best workouts as I get older. It helps my aching joints and my flexibility.

At this point I pack my cooler for the day and hit the road.

5:30 AM Workout #2. I enjoy old school weight training routines just as much as my at home DVD's. This is the time of the day when I can "drown out the noise" as I like to say. No one talks to me, no one bothers me, and the stress of life disappears for an hour.

7:00 AM Off to work! I am a Service Manager at a busy plumbing and HVAC company. I also run service calls during high demand times, which seems like everyday. Every day is different, some are 8 hours, some are 12.

I bring everything I need to eat throughout the day with me. Three meals, 2 snacks, a shake and "emergency food" (Cans of chicken) just in case the day goes extra long. I would rather pack extra than have to stop for fast food.

6:00 PM This is where the real chaos begins! From the minute I walk through the door, its family time. Bombarded by 3 running and crawling boys trying to capture my attention (and loving every second of it). These days will quickly be replaced by teenagers that no longer think Dad is cool, so I think I will enjoy this as long as possible.

Dinner, clean up, cuddle time, bath time, story time and bed time all follow. I can't stress how blessed I am to have a wife that keeps our crazy household together. It is such a seemingly thankless job of being a full time mom and wife, yet to her it is the most fulfilling.

 

 

8:00 PM Phew! We survived another night! Now is the time where I prep my meals for tomorrow, spend some time catching up with my Beachbody challenge group participants and finally spend some much needed time with Jess. This is probably the only time we can have an uninterrupted conversation and we try to use our time wisely, but some days we want nothing more than to kick back and just relax together.

 

     This is a typical weekday. Now add the weekends filled with soccer (I coach 1st grade soccer), basketball, family functions, grocery shopping, holidays and fun adventures and there is enough to make your head spin!

 

 

 

     Life takes over. There is always SOMETHING. Unforeseen circumstances can change the course of any given day.  Do I expect people to attempt to live this way? HECK NO! This is just plain crazy......... but it is what works for me. I share this because just when you think your life is overwhelming, chaotic, or just plain crazy, think of my story.

 

 

     Also, if you find yourself up 4am, wondering if you should get out of bed to start your workout...... Message me or find me on Facebook, I will be right there working out too.

 

 

Are you ready for the challenge?

   If you read my transformation story you would know that joining a "Challenge Group" became a defining moment in my continued success. You may be asking, what is a challenge group? Allow me to shed some light on the subject.

A Challenge Group is a small group of like minded individuals all working TOGETHER to help each other achieve their fitness goals! 
A group can last as little as 21 days or as long as 90. Though typically the average group is a 30 day "Accountability and Support" Group. These groups are mainly Facebook based, allowing anyone from anywhere to participate. Everyone chooses a workout and nutrition plan, free to choose your own, or I will help choose a Beachbody program to suit your needs.

We begin with finding out about all participants, everyone is encouraged to open up about themselves and their fitness goals. The best was to achieve your goals is to make them known to individuals that can help you achieve these goals. Everyone needs a push or some encouragement to know it isn't a huge task to start a path to a healthier lifestyle. It is a series of small consistent changes that will affect your life in a positive way.

This is where Challenge Groups come in handy. Let’s face it we all need a little PUSH now and then… and a little motivation goes a LONG way! The main focus is to keep everyone accountable, but to make it FUN too. We have lots of daily participation, ranging from posting of meals, recipes and even the famous "Sweaty" post workout pic. The support that you receive from the group, as well as my coaching, will get you past the normal speed bumps that life throws our way.
Nothing seems to motivate me more on a day that I do not want to push play, much less get out of bed, than to see 3 "sweaty" pics from group members that have already done their PIYO, Insanity or P90X workouts.  

Are you ready to join a group to motivate you? Are you ready to be held accountable to your fitness goals? Are you ready to take the first step to a healthier life?
If the answer is YES to any of these questions, I have just one more question. What are you waiting for?

There is a contact tab on my Blog, just fill in the info and I will contact you via email at a convenient time to discuss your goals and which group would work best for you.

Protein Pancakes

Sunday is the kids favorite day in my house. For the past 4 years running, Sunday is known as "Pancake Day". There is no shortage of different creations that we make on Pancake Day. From standard buttermilk, to Cinnabon style and every concoction in between, but that is a blog for another day.

Sunday is the toughest day to stay on the healthy path, especially when the kitchen smells like carbs and syrup!! That is why I am sharing my Protein Pancake recipe today. This is the closest I could get to pancakes with out blowing all my hard work for the week. As they say the hardest work is in the kitchen, not the gym.


Protein Pancakes (Base)

1/2 cup of oats or oat flour, I grind quick oats into flour.
1 TBS Coconut flour
1 tsp baking powder
3/4 cup liquid egg whites
1/4 cup unsweetened vanilla almond milk
1 packet of sweetener (I use Truvia or Sweet n Low)
1/4 cup blueberries
Dash of salt

Directions

1. Put egg whites, oats, baking powder, almond milk, salt and sweetener in blender
2. Blend for 30 seconds on med-high speed.
3. Spray a pan or griddle with non-stick cooking spray, pour batter on pan into 4-5" pancakes and divide blueberries evenly among pancakes.
4. Cook like a regular pancake
5. Top with your favorite sugar free or natural maple syrup

Nutrition Facts
Makes 1 serving
Calories: 326
Protein : 26g
Carbs: 35g
Fat: 6g

Optional variations (instead of blueberries):

1/4 cup raspberries & 1 TBS white chocolate chips

1/2 Banana & 1 TBS dark chocolate chips

1 TBS Almond Butter and 2 slices cooked and crumbled turkey bacon (I call this the Elvis)

Comment below if you have any other flavor ideas

Turkey Chili

September in New England means colder weather, Patriots football, apple picking and fall foods. One of my all time favorite healthy fall foods is Turkey Chili. My recipe is easy to follow and only 8 ingredients.

Turkey Chili (5 Serving) 

275 Calories per serving

Macros P24/C31/F6

1 LBS ground turkey

1-14.5 oz can black beans

44oz of diced tomatoes, I use 1-14.5oz and 1-28oz can

1 TBS chili powder

1 1/2 TBS cumin

1 large green pepper (chopped)

1 small onion (chopped)

1 TBS olive oil

In a large saucepan heat the olive oil over med/high heat. Add onions and peppers and cook 1-2 minutes until onions are translucent. Add peppers and cook 2 minutes. Add ground turkey and cook until browned. Add spices (add more or less to taste), black beans, and tomatoes and stir well. Reduce heat to a low simmer and cook 1-2 hours. 

Serve with a pinch of fat free cheese or sour cream if desired. Or add your favorite hot sauce to kick it up a notch

Stuffed Brownie

How many times have you started to eat clean and then it hits you........ The chocolate cravings!

Well this is my situation today. Luckily I am armed with some healthy versions of popular treats to curb my cravings without any of the guilt.

I present to you my Stuffed Brownie, a twist on the popular "Slutty Brownie" recipe. Instead of being stuffed with a whole Oreo, my version is cookie base with an almond butter center. They are also gluten free (and pretty darn tasty)

Here is my recipe:

Makes 4 Brownies

Preheat oven to 350 F

Ingredients:

Cookie Base:
1/4 cup almond meal
1 TBS melted coconut oil
1 TBS honey
1/4 tsp baking soda
1/2 tsp baking powder
12 chocolate chips (Carob chips may be used as well)

Filling:
mix 1 tsp coconut flour with 1 TBS melted almond butter

Brownie Topper:
1 TBS almond flour
1 TBS cocoa powder
1 tsp baking powder
1 TBS warm honey
2 TBS canned pumpkin
pinch of salt

Mix each batter well in 3 separate bowls.

 

Place 4 paper cupcake wrappers in a muffin/cupcake pan.

Evenly distribute the cookie base in each and press into the base

 

 

Add 3 chocolate chips to each

 

 

Top with almond butter filling, evenly distributed in each

 

 

Place equal amounts of brownie batter on top and press down

 

 

Bake for 16-19 minutes. Remove and allow to cool.

 

 

Enjoy!!!

 

Total calories per serving 141

Macros: P3/C12/F9

My Transformation

        Allow me to introduce myself. My name is Steve and I am a dad to 3 energetic boys. Ryan is age 6, Mikey is age 4 and Joey is age 1. My wife Jessica and I maintain a pretty hectic lifestyle. Between my work schedule, school, sports, and after school activities it never seems to stop. In order to understand how we try to maintain a healthier lifestyle now, you need to understand where it all began for me.

       It was after the birth of my second child where my fitness journey truly began. The older my boys got, the more I had to move. At over 300 lbs this was not an easy task. I was becoming frustrated with my perpetual attempts to "diet" or starve myself, only to put it all back on and then some. I guess you could say my couch potato lifestyle is what saved me from obesity. Who knew being too lazy to change the channel from an infomercial would be my best decision?

       I remember making the announcement on Christmas morning 2010. "I made a family investment on P90X, you know that thing on the infomercial?" My excitement was met with the rolling eyes of my wife, probably thinking this was the next fad I was wasting money on. This time was going to be different I assured her, I was ready to commit. I actually had no choice but to commit. My doctors warned me that I was pre diabetic. I previously had 2 herniated discs in my back and I had dislocated my knee, just by bending over (Apparently my body's way of telling me 305 lbs is too much)

      On December 28th I took the fit test as instructed in the guide. Man was I out of shape! I could do 14 push ups, 11 in and outs, and a whopping zero pull ups. At least now I had a starting point, someplace to grow from. Then in a cruel twist of fate, two days later I dislocated my knee for the second time.

      This time I was not discouraged. This time I was committed to succeed. This time I had already taken my "before" pictures and that was more than enough to motivate anyone! So 2 weeks later I was ready to start the program.

      Week one started and it lived up to the hype! Every muscle ached, every joint was sore, and I was exhausted! But I actually seemed to enjoy it. I was hooked and I was going to see this thing to the end.

      After 90 days I had lost 51 lbs and over 6 1/2" on my waist! I was in decent shape at this point and people were taking notice. It felt great being able to tell people how I lost the weight. It was at this point that I took advantage of the free Team Beachbody Membership that was advertised with P90X. I was surrounded by people just like me in this online community. People that struggled as I had and they were succeeding too.

      Round 2 and 3 came and went in a blur! Being cheered on by my Beachbody coach Markus, I managed to shed a total of 85 lbs with P90X. Having a coach that knew the programs and the process really help me achieve my goals.

     I moved on to other programs like Insanity and T25. But when it was all said and done, I had lost a total of 105 lbs in just over a year! I went from a size 46 pants to a size 34 and from wearing XXL shirts to a size Large. One would think that I had finally arrived and could just coast now. Unfortunately that is when the really hard work began.....

     By December 2013 I found that I had slowly put on 25 lbs again. I had become complacent with my workouts and didn't push myself like I used to. It was at this point that I decided to join my first Beachbody Challenge Group.

 

    I was intimidated at first when I joined "The 25 Days of Fitmas" group. I was worried that I would be surrounded by these outrageously fit people or fitness model types. But during the introduction phase I realized that I was surrounded by people just like me! All different levels of fitness, everyone having a different goal they were trying to achieve.

 

 

 

        This group I was in seemed to bond instantly. We supported each other during rough days, motivated each other when we didn't want to work out, and even gave one another some "tough love" when necessary. Everyone makes their goals known to one another and you are held accountable daily to help achieve those goals. It was a great feeling knowing that when others were motivating me, I was also a source of motivation for them. It is a wonderful feeling to know you always have support from people that struggled daily just like I do.

 

        This brings me to why I'm writing this. I am now an Independent Team Beachbody Coach, helping others the way Markus helped me. I have this wonderful opportunity to help people achieve their goals and enjoy a healthy, fulfilling life.

 

        Life is crazy....... Life is hectic....... If you do not take care of yourself, you will struggle to keep up the pace. Join me as I share my struggles, my successes, and even a few laughs along the way.

 

        Hopefully my story inspires you to take your first steps to your goals, whatever they may be. I promise you that you will not have to walk alone.