First off, a quick story as to where and how this post idea was originated........ A client of mine who also goes to planet fitness in West Springfield, Ma for their superb expertise and dedication to results......HA! NOT! Okay, I am kidding here but seriously they do go to Planet Fitness to use the equipment and they meet with myself for 1-1 personal training.

Anyway, they were telling me a little story about them trying to use the CORE room at Planet Fitness in West Springfield and there was a couple in there hugging and giving each other occasional kisses.  The woman was also playing with her hair and they were standing around. I mean, planet fitness is a totally rad gym so this makes sense.  HA! NOT!, kidding again. Sorry, hard to resist.  My client was frustrated b/c they were taking up space and just groping each other instead of working out.  I found this to be hilarious and that is where the idea to write about KISS came about.  Only at Planet Fitness......where apparently you can workout and get some SWEET ACTION at the same time. No wonder why so many people go there! 

So on with some useful information here........

I am sure you have heard of the expression KISS.  In case you haven't, it stands for Keep It Simple Stupid.  Many people over complicate their workouts and their nutrition so much that they have a hard time getting to the next level in their fitness or making it over that 1st plateau.  When you are first beginning to workout in the first month or so from being sedentary, the truth is that no matter what you do, if you add a workout 3-4 times each week, you are going to see positive results.  It is simple math....more calories out than calories in and you lose weight so by adding that workout, bam!.....your burning calories, feeling good and that's fantastic!

I am now going to talk about the second step( which could technically be your first step alongside your exercise routine) in order to get to that next level.......NUTRITION. When I say nutrition I mean simple general steps to see some good results.  I am not going to talk about the 3rd, 4th, 5th or 6th.... just the second.  See the second step to keep seeing those results is still very simple and quite general for most.  It is when you really want to start getting BIG results and hitting BIG goals when you really need to fine tune your nutrition and workouts.  Too many people look at those later steps when they should be focusing on where they are now.  As you know, fitness and a healthy lifestyle is just that, a lifestyle, so don't go full throttle and burn your motor out. Take your time and follow some simple steps below.  When your ready and fully committed, then we will fine tune your engine.  

Here are some simple steps to take in order to keep those results in your fitness routine rocking and rolling.  KISS away! 

1.  Deciding Who You Are: 

Now this may sound complicated.  How do I decide who I am?  It took me nearly 30 years to figure that out and I am still not sure who the heck I am or what my life purpose is.  Well, if you haven't figured that out, I totally hear ya, but that's another topic for another day.  For now, we are going to stick to who you are in terms of the type of body and physical appearance you have.  There are 3 main types you should choose from...... Ectomorphic, Mesomorphic, and Endomorphic.  Ectomorphic body types have a fast metabolic rate and a higher carbohydrate tolerance.  People who are ectomorphic tend to be skinny, maybe tall and have a hard time putting on muscle.  Generally speaking this type should have about 25% of nutrition come from protein, 55% from carbs, and 20% from fat.  Mesomorphic type are your naturally muscular and athletic type. They have a moderate carbohydrate tolerance and are usually the ones that can see quick results in the gym in terms of lifting weight.  These guys or gals usually look good...... lucky for them, jerks! Recommended ratio splits for this type is 30% protein, 40% carbs, and 30% fat.  The last type is Endormorphic which means you are naturally broad and thick, sometimes overweight.  These types have a slow metabolic rate and low carbohydrate tolerance.  They usually need to lose body fat in the abdominal and central region.  Ratio splits for this type is about 35% protein, 25% carbs( low) and 40% fat.  

I am not going to go over what is a good fat, bad fat, good carb, bad carb. If you do not know this, do some research or ask a professional to touch on this for you. Eating the right kinds of macro-nutrients is crucial to your success so make sure you understand the 3 basic types (proteins, fats, and carbohydrates) and the differences in the quality that you are eating.  Furthermore, everyone's bodies respond differently to nutrition and we are speaking in general terms here.  Along the way, you should also be using some trial and error as you get into your program to make adjustments.  As of now......KISS baby, KISS. 

2.  Calculating Your General Calorie Range

I am going to keep this simple here, remember, KISS  .Follow this chart taken directly from a book by Precision Nutrition called " The Essentials of Sport & Exercise Nutrition by John Berardi and Ryan Andrews. Keep in mind a calorie range is just a starting point and can and usually will be adjusted as you see what results take place. In order for this to work, you must be consistent and track what you have been doing. How are you going to........... 1. See if you are getting results? 2. Adjust what you are doing ..........if you don't know exactly what you have been doing and haven't been tracking it. 

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3.  Follow These 5 Habits

Habit # 1 : Eat slowly and stop at 80% full

Habit #2 : Eat protein dense foods with each meal

Habit #3 : Eat vegetables with each meal

Habit #4 : For fat loss, eat majority of other carbs after or around exercise

Habit #5 : Eat healthy fats only

4. Eat 2 Types of Meals 

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5.  Eat Your Superfoods

Superfoods are foods that are high in nutrients and energy controlled.  I have categorized them here for you for simplicity......

Proteins: lean meat( grass fed preferred), salmon, eggs( omega-3 and cage free preferred), plain greek yogurt, cottage cheese, coconut milk, protein supplements( whey)

Vegetables & Fruits: Spinach, Kale, Tomatoes, broccoli, cabbage, cauliflower, mixed berries, oranges

Other Carbohydrates: Mixed beans, quinoa, whole oats

Good Fats: raw & unsalted mixed nuts, avocados, extra virgin olive oil, fish oil( or algae oil), flax seeds( ground)

Drinks : green tea, liquid exercise drinks( with BCAA's), greens( vegetable concentrate) 

**Don't forget to drink about 1/2 your bodyweight in ounces for your water intake each day. Maybe more depending on activity level.  

 Now, there are obviously numerous other kinds of delicious healthy foods out there but this is a general list to get you started. 

So, in planning your meals, make sure you shop each week, plan out your days for the week so you are prepared and set aside some time to do prep work.  Understand that eating healthy does take some effort. If you are the type of person that gets overwhelmed, start with 1-2 things at a time to accomplish. Maybe it is simply going shopping the first week.  Once you have that down, then move on to another task and keep building on that.  Don't do too much, too soon and burn yourself out.  Remember, Rome was not built in a day.  

I am happy to help if you need me, just leave a comment.  Here's to KISSING!  












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