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Q: I'm not a breakfast person, how do I make myself eat before 8 a.m.?
A: Being hungry in the morning is a sign that your metabolism is becoming
more efficient at using food. If you have eaten five times according to the
"authorized food list" the day before, then try getting up 30 minutes earlier
for cardio work to see if that boosts your 'hungries.'
Q: I am having a hard time fitting daily cardio-exercise into my hectic
schedule. Can you help?
A: Try "scheduling" your cardio workouts into your day, just like you would
any other important appointment. Start out with an achievable goal of one or
two twenty minute sessions a week. Then, promise yourself to try 30 minutes,
three times a week, and progress to forty-five minutes, five times a week.
Finally, select a fun cardio activity, include your family, or meet with a
friend. Once you see your body's improvement, you'll actually look forward
to cardio.
Q: What does "clean" eating mean?
A: Clean eating is following the Parrillo Performance principles for nutrition
to avoid eating too many saturated fats, complex carbohydrates, etc.
Q: How do I know how many calories I need per day?
A: This is a great question to handle one on one with your trainer. Parrillo
performance provides several formulas to help us calculate your calories
based upon your individual goals. According to the web site of Michael
Jordan's personal trainer, you can take your desired weight and multiply
it by 13.
Q: How can I get all my meals in each day?
A: Planning and preparation are the keys to eating cleanly and consistently.
Simply deciding what you will eat for each meal ahead of time will provide
you with a plan to make sure you get all necessary calories in each day.
Planning a daily or weekly menu will help keep your grocery costs down
as well. We have blank formats for planning purposes as well as suggested
weekly menus, just ask your trainer. Remember to check you schedule each
day to decide when you need to have 'foods to go' ready. Cooking food in
bulk and storing as meals in a plate type container will allow you to eat
when a hectic day gets the most of you!
Q: How should I eat when I'm feeling stressed?
A: It is important to understand what triggers your eating habits, besides
being hungry. According to Cliff Sheats, author of Lean Bodies..."Proper
nutrition during stressful times does much to minimize the stress. The first
health habit that seems to be discarded during stress, however, is good
nutrition. Many people either stop eating or start overeating. Both
aggravate stress. When under stress, preserve your healthy eating habits.
Proper nutrition is one of the best forms of stress management."
Q: I have a sharp pain that seems to get worse after I exercise. What causes
this?
A: Delayed onset muscle soreness or pain from strength training should be a dull,
achy type pain. Not sharp. A sharp pain may be an indication of an injury and
should be checked out by your family physician. Make sure you let your trainer
know how and where you are tender prior to each session.
Q: What portion of protein, carbs, and fat do I need?
A: The Parrillo Performance nutrition program suggests of your total calories
20 – 40 % come from Protein,
50 – 60 % come from Carbohydrates
10 – 20 % come from Fats
Your trainer would be happy to show you how to calculate your percentages
using the Parrillo authorized food breakdowns or log it into our food
composition software to break out the percentages. Food nutrition compositions
are also available on the United States Department of Agriculture web site shown
below under “resources.”
Q: Why doesn’t the Parrillo Performance plan include breads or fruit?
A: Breads & fruits are converted more quickly into sugar. Sugar
makes you fat! The sugar in foods can be measured through their
glycemic index. Foods with a smaller glycemic index have less sugar.
As you reach your weight loss goals, some breads & lower sugar
fruits can be included into your diet in moderation. Ask your trainer
for more information if you still have questions.
Q: What are all these supplements & should I be taking them?
A: You should be able to meet ALL your dietary goals through ordinary
table food. Supplements are available to provide extremely clean options
when hectic schedules make food preparation more difficult. Remember,
it is always your choice of what you put in your mouth. Multi-vitamins
are very important to ensure an overall balanced diet.
Q: How can I make sure that I continue the progress I’ve made at
Fitness Layne after I leave?
A: It takes about 12 weeks to establish a new habit. So go easy on yourself!
Think about how hard you worked to make the changes your enjoying now to
motivate you to continue your new habits for ever. Check out our at-home
work out & progress tracker. Before your sessions are complete, your trainer
can put together a work out plan designed just for you.
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