I went overboard with my calorie intake yesterday.

 

It was only my second time celebrating one more special day in a year apart from my birthday, Christmas and New Year. Growing up, Father’s Day was a simple time to get together as a family, have a nice Sunday lunch and appreciate having an awesome Dad in our midst. My wife’s family is big in celebrations and traditions, which is not a bad thing at all. She literally prepared a feast yesterday!

My wife, toddler and I had a ‘Surf and Turf’ for lunch, and we had a few relatives and friends come over for dinner with lasagna, pizza, ribs, and everyone’s favorite ‘tuxedo cake.’
After dinner I had a few minutes of time to myself (because I didn’t have to wash the dishes as usual) and decided to log in my intake using the app MyFitnessPal. Lo and behold, I ate 788 calories more than my daily allowance!
The whole point why I’m sharing this to you is to show that it happens to ALL of us.
It’s easy to over-eat calories and go overboard our daily allowances.
But it’s not the end of the world. 
Here are THREE (3) things we can all learn from eating and celebrating on special days:
1) Live First, Count Later. 
I didn’t restrict myself to eating only 3200 calories (my current daily allowance with physical activity) yesterday. The first thing in my agenda was to spend time with family and have fun with them at the table. I believe that getting fitter and healthier through exercise and healthy eating is meant to improve our lives, and not overcome it.
Everyday in social media you’ll see a ‘fitness guru’ with 6-pack abs working out 7 days a week and eating only carrots and kale. How does their life outside of Instagram and Facebook look like? How is their social relationships? These people basically work and live in the gym. Sure, it’s good to be inspired by them but people like you and I have our own lives to live.
If you have a party coming up, go for it. If you’re too stressed out from work and you tend to stress-eat, let it be. My point is to not the restrictions in your “Fitness Journey” affect whatever is happening in your life. Let life happen.

“Getting fitter and healthier through exercise and healthy eating is meant to improve our lives, and not overcome it.”

2) You Won’t Know Until You Count. 
I still did count my calories AFTER I knew that I probably ate a lot than I need to fuel my body. And it does not matter. I didn’t count my calories to bring myself down and feel bad after. I only counted for ONE PURPOSE: Awareness.
After logging in the estimates of what I consumed, I had an idea that I ate almost 800 (I probably under-estimated) extra calories than my daily allowance! It’s a big number, but I also know that I keep an average of 300 calorie deficit on most days because I’m currently trying to cut down. This means that my WEEKLY caloric allowance is still on point. I have dropped over 15 lbs. the past three months and I know that one day of going overboard won’t get me off-track. There’s no pressure. I didn’t stress about restricting myself to a certain number.
Know your numbers daily AND weekly. If you do, you don’t have to put the pressure on yourself every single day to maintain your daily allowance. Does it mean you have to count everyday? No. But at least do it ONCE to get an idea of how much calories you really eat on an average day.
One more thing, I don’t care if you say ‘I already eat healthy‘ or ‘I don’t eat too much‘ — healthy foods doesn’t always mean less calories. Less food volume doesn’t always equate to fewer calories.
Here’s what I mean: two handful of strawberries have less calories than a scoop of ice cream. Almonds are considered to be a healthy snack, but a fist size (100g) would already contain 575 calories.
Main point: if you haven’t counted calories yet or haven’t done it for more than 6 months, do it at least once starting now.

“Healthy foods doesn’t always mean less calories. Less food volume doesn’t always equate to fewer calories.”

3) Food with Purpose.
I honestly can’t remember the last time I had lasagna before yesterday. Pizza, maybe 3 to 4 weeks ago. Those sumptuous, fall-off-the bone  ribs, probably a month or so.
For me, I look at these types of foods as “special”: They are specially more flavorful and they specially have more calories, so they are meant to be eaten only on special occasions!
The problem with most people nowadays is that our consumer-culture makes ANY kind of food readily available to us, and everyone can be an instant “foodie.” I think this is what takes away the “special-ness” of certain food items, it is easy to have these special foods take over what is supposed to be healthy, wholesome, staple foods in our regular diets. Are you following where I’m getting at?

Believe me, I have met a young female gym member recently who confessed that she eats chocolate cake for breakfast every single day. I have also met a guy in his 50’s who snacks on deep fried prawns almost every night. I have nothing against these types of foods. I eat them myself! But not treating them as ‘special’ foods and instead making them part of your regular diet won’t do any help.

 

Think about all the food and drinks present in your daily diet. List them down on a piece of paper. Then see if each item is specially flavorful and calorific and could be dedicated for special occasions. The rest should be nutritious, wholesome foods that you eat to fuel your body properly everyday.

“Some Foods are specially more flavorful and they specially have more calories, so they are meant to be eaten only on special occasions!”

Looking at food and how it plays a part in our lives will take away the stress of not keeping up with your calories and macros, and removes the fear of gaining extra pounds the day after.

 

What do you think? Let me know in the comments below!

Advertisements

It’s hard to write something related to Spring when there’s still snow on the ground here in Canada, but the season has officially started and it means another fresh start for a lot of us!

The warm breeze, radiant sun in the daytime, and blossoming trees just supercharge and motivate us to become more active. As it’s only a natural thing to clean out the old ways of Winter to make way for the new sunny days of Spring, so it’s also a great time to face our excuses for not getting fit and healthy! These excuses pile up just like the clutter we accumulate in our houses, garage, and even our cars during winter, but now it’s time to clean up!

What’s your excuse?

I don’t have the TIME.
Trust me, this is the most common one, and if you make this excuse, you’re definitely not alone!
You are busy, you tend to kids at home and bring them to school, you have meetings to attend, calls to make, social events to show up for, on top of doing the groceries, cleaning the house, mowing the lawn, changing your tires, and the list goes on.

Who’s got the time to exercise???

The question you should be asking yourself should not be “When will I have the time to exercise?” but “How can I MAKE TIME to exercise?” Trust me, I train people from different walks of life – from the company CEO who spend 12 hrs a day in the office, to the busy student dumped with schoolwork, to the super Mom with four growing kids.

The point is, everyone will have a reason to be the busiest person in the world. And it’s all about making time for what matters to you.

I don’t have the ENERGY.
I catch myself making this excuse as well! As a Personal Trainer, I start as early as 6:30am in the morning and end my morning shift around 12nn, take a few hours of break, and continue to my evening shift sometimes from 4 to 8pm.  You probably have a different schedule, but we both feel tired and exhausted after a long day of work!

The good thing is that Exercise improves your stamina and energy levels in the long run. You only need to take the first step. Start small and simple – add a couple of exercises to start off your day like jumping jacks or squats. Be consistent and see how your energy level spike up after a couple of weeks! Make sure you fuel your body of the right food and water, as well as get enough sleep to recover.

It will be tough in the beginning, but you will get tougher!

I don’t have the DISCIPLINE.
I did a simple Facebook survey in the past and this excuse makes it to the top three. When people make this excuse, it usually leads to a dead end. I mean, where can you get Discipline? You can’t just eat or drink something do be more disciplined. Maybe you can attend a 5-day seminar to be a more disciplined person, but it’s another time consuming thing.

Read this:
You don’t need DISCIPLINE to start a fitter lifestyle. You need a STRATEGY.”

The common problem is that people set too high of a standard for themselves to make a change. They want to reach a Big Goal, and they want to take a Big number of Big Steps when they start. If you do this, you will only feel overwhelmed, you’ll feel lost searching for the best big thing to do, and you’ll end up not doing anything at all and procrastinate.

The answer is to make a strategy with simple, doable steps that you can take to reach your goal. For example, instead of aiming to go to the Gym 5 times a week with a hectic schedule, start with committing to two, or plan a home workout in the weekend, or 10-minute walk during lunchtime.

Reaching these “mini-milestones” helps keep you motivated, which is another factor in maintaining your self-discipline. It’s not aiming low at all.
It’s about determining your steps toward your goal, making consistent daily efforts to overcome each step, and setting yourself up for success.

Long-term goals are great, but it’s the smaller, short-term milestones that will get you there.

NO MORE EXCUSES.
Accept that these things are only excuses. Make a clean sweep and toss them out! Everybody can make these excuses for avoiding a healthier and fitter lifestyle. The fit and healthy people you see around you chose to give up ANY excuse and just do it! That doesn’t mean it was easy for them. It just means that they figured out what was important for them, they took the first step to get stronger than their excuse, and they follow a strategy of small, doable steps that brings them closer to their goal.

You can do it, too!

>>> If you are done Spring Cleaning your excuses and are ready to start a fitter and healthier lifestyle, take the NEXT STEP here:
https://coachbillygoco.com/online-fitness-coaching/

wwr.jpeg

In a fitness enthusiast’s ideal world, this would be the every-day checklist forever:

> Wake-Up
> Workout
> Repeat

Unfortunately, that world doesn’t exist.
ca_468x60_giftcertificates

Our schedules get messed up, we get sick, projects take longer than expected, injuries and emergencies happen, and so on. It doesn’t even have to be a negative reason to miss workouts.
I have had clients who miss weeks and months of training due to work promotion or because their business is booming, or because they have to welcome a new family member, or simply because they have to go on a nice vacation on a sunny island.

There could be numerous reasons for this fantasy checklist to not exist.

Sometimes it gets frustrating especially when you were keeping up a pretty impressive routine, then it suddenly had to stop.

Thankfully, you don’t have to sulk in despair – it won’t do any good, anyway. If for any reason you had to take a recess from training, here are some things to keep in mind when it’s time to get back on track:

1.) Go Easy.
I know, you want to jump straight to when you left off. You weren’t away for so long anyway, so why not?
You may be familiar with the Training Principle called “Progressive Overload” which states that your strength and conditioning increases slowly and gradually as you keep overloading the stimulus (exercise). Well, you may not have heard of the Principle of Reversibility, which as it name implies, means that any adaptation that has taken place as a result of your training will be reversed once you stop training!
The speed at which reversibility happens depend on a lot of factors, but even pro-athletes are not exempted! On average, training loss occurs at about one-third the rate of the gains. Some sports skills can be lost in one to two weeks.

The good news is, reversibility stops once you get back to training! But the best way is to take the Principle of Progressive Overload into consideration.

Start easy but challenging, then go from there.

2.) Build your Base.
Base strength refers not just to how much your muscles can lift, or how long your heart can keep pumping, but also includes your ligaments, tendons, joints, and bones. These guys take a little longer time to adapt and recover to the stresses of training, and are more subtle. Avoid high-intensity movements that involve a lot of jumping, plyometrics, fast movements, or heavy maximum lifts. If you took the time off because of an injury, you should even be more careful.

3.) Take your Time.
The longer your break was, the more time you need to give yourself to come back to where you left off. Unless you have an upcoming competition, or a deadline to show your six-pack, you don’t need to rush! Other factors such as fitness level, age, body type, health history, and so on affects the time it will take for you to get back. Remember that exercise is also physical stress to your body, and doing it too much too quickly can cause more harm than good.

Make small progressive increments. Consistency is the key to success, and patient hard work pays off.

********************

It happens to everyone.
Even elite athletes fall off their training.
Life just has its ups and downs.
ca_468x60_giftcertificates

Remember that the goal of your training is to improve your quality of life. If life happens, then so be it. Get back to training and you know that you’ll reap the rewards of a physically active lifestyle in its time.

“Squats are like life.
It’s about standing up when something
heavy keeps you down.”

squats.jpg

Before anything else, watch this 77-year old woman lift heavier than you do!
“I never used the words “I can’t”…I would just say “I will try.” That’s how I lived my life, just trying to do my best – everyday.
 
I can do what I need to do, and I’m proud of it…
…I can shovel my own driveway when it snows, thanks to the power-training.
…my grandchildren, I can lift them up without any problem.
…and the best of all, I don’t need any help when I carry my groceries.
 
That’s what [lifting] is about – it’s about life.”
 
>>>>>>>>>>>>>>>>>>>>
 
Who says you have to stop lifting after hitting a certain age?
 
Willie Murphy, the strong woman on the video, started lifting weights at age 50.
One of the largest determinants in quality of life and functional independence is STRENGTH. Unfortunately, a lot of people who were once strong suddenly stop when they hit 70, 60, 50, and some even 40 or younger.
A lot of functional everyday movements which are relevant especially as we age are based on STRENGTH:
– walking, climbing stairs, etc.
– sitting down and standing up.
–  carrying groceries, kids, etc.
– keeping our balance.
At the gym I work at as a Personal Trainer, I focus on helping people with muscle or joint pains be able to exercise pain-free. Most of these people – both men and women- are aged 50 and over. They come to me with these Top 3 goals in mind:
1) To get stronger.
2) To improve stamina/endurance.
3) To lose some weight.
I’ve had people who just started going to the gym later in life. I’ve had people who had been active before, maybe played some sports when they were younger, but had an injury or life just happened and stopped, but wanted to get back.
It is possible to ‘get back’ to being physically active.
It is  beneficial to be active and get stronger especially later in life.
Just like Willie, always keep a perspective of ‘trying.’ Try to do your best everyday. Try to be better most days. Just try.
You will not know what your body is capable of until you try. With proper guidance and training, you can succeed to be better and get stronger, even over 50.
Lifting is not just about losing weight, or looking good… it’s about improving your quality of LIFE.

Christmas arrived early!

Posted: November 27, 2017 in Uncategorized

Christmas came early! 🎄🎊

A couple years ago, I finished a beta-course on Online Training 💪 with the hopes of being able to provide effective, affordable and customized training programs to more people around the world. I launched my own Online Fitness Coaching company shortly after finishing the course, training a number of clients 100% online.

That same course evolved into a recognized certification for Online Training – the first in the world – and soon I’ll be Certified . This would allow me to fully expand my reach and provide various Online Fitness Coaching services that are effective and cost-efficient, to people like you all over the world.

My Online Fitness Coaching spots are currently FULL, but I’ll probably open up more by the start of 2018. If you want to get in the waitlist, send me a PM and I’ll hook you up! 💪 

Happy New Year to every one!

It’s the time of the year again when people get busy starting anew with their fitness goals. Get ahead of the pack and start off with Online Training! Train Smarter this year and reach your fitness goals FASTER.

You don’t want to be like a firework: start working out to get fit in January, but quickly fading away the next few months!

Trust me, as a Personal Trainer, I’ve seen lots of those. I’ve talked to lots of gym members who seemed pretty motivated at first, optimistic about what they want to achieve, but eventually falling off simply because they didn’t have a plan to follow!

I want to help YOU get ahead and commit to an effective training plan. Don’t waste your time and money signing up in a gym if you would eventually fall off. Answer the quick form below so I could get to know you better, and I’ll email you back to get you a spot in my Online Fitness Coaching:


Train hard, but train smarter. Talk to you soon!

It’s the time of the year for giving!

If you have been good the past year with your fitness goals, and have consistently made gains from your training, then don’t miss time to share the gift of fitness. Fitness is not just about abs and arms, but about improving your health and overall quality of life. If you have exercised regularly enough, you probably have felt more energetic, alive, and just happier about life. This is something that you would want your family and friends to have, right?

As a Personal Trainer both in-person and online, I know it could be tough most of the time to motivate other people to get into fitness, especially family and friends. But like what I always say, “Consistency is the key to success” and I’m sure eventually they will agree with you and might even come with you to the gym!

So start them off by giving them something inspiring and useful this Christmas from my list below that would hopefully get them to think more about their fitness. Maybe you could even get one for yourself! Simply click the links below to lead you to an Amazon page where you can easily order your gifts. Amazon offers FREE SHIPPING for orders over $25.00!

Here’s my Top 5 Fitness Gift Ideas for Christmas 2016:

1.) Ab roller – the ab roller is a small but absolutely effective equipment to work the abs. When used properly, it could target not just every muscle of the “core” but also the arms, shoulders,and even legs! I personally like the dual ab roller, because it provides more challenge to shoulder stabilizers and core, but better give a standard uni-wheel ab roller for beginners and intermediate exercisers.

ab-wheel_dumbbellClick the link to get it from Amazon:
SKLZ Core Wheels Dynamic Strength and Ab Trainer

fitness-depot-ab-wheel

Click the link to get it from Amazon:
Fitness Depot Ab Wheel

2.) Exercise Bands – yet another small but tough fitness equipment to have, exercise bands are very portable and could be used almost anywhere! There will be no excuse left not to workout with these ones! Exercise bands promote eccentric contraction when used in a controlled manner (vs. jerky, fast movements) which is great for building strength and muscle tone. This is a good choice if the person you’re thinking of giving a gift to is someone who is not confident of their body and overall strength, and needs something simple to get started with. You can also give them an exercise band manual to compete the package.

synergee-exercise-bands

Get it from Amazon:
Synergee Exercise Bands with Guide

3.) Suspension Trainers – suspension training have been a hit a few years ago, but like any fitness trends, the hype about them has subsided. Whether it’s still an “in” thing to do or not, it’s effectiveness remains unchanged! This is an option for people who have a significant base strength and are looking for a challenge. As long as they have something to anchor it to, suspension Trainers can be a fitness friend for frequent travelers or out-of-gym exercisers. There were a few types and brands that came out during its peak, but below is my personal choice:

trx

Get the TRX Suspension Trainer Full Workout Kit from Amazon.

4.) Nutrition App – the notion “abs are made in the kitchen” is true. For tech savvy individuals who are looking to eat healthier and/or lose weight, surprising them with a nutrition app installed in their phone could be a simple but thoughtful gift. Below are apps that I recommend, some of them I even used with my clients:

Eat this much

My Fitness Pal

Fitbit App

5.) Fitness Tracking Device – some people say they don’t work because steps aren’t measured accurately. What I say in response is, how can you expect it to measure accurate steps if it’s strapped in your hand?? I don’t intend to start a group of people wearing anklets of fitness trackers, but the point of wearing one is not to measure how many steps a person does in a day exactly. Wearing a Fitbit myself, I realised how it’s very motivating to ‘put in steps’ each day and just keep being active. They are a great tool to motivate people to move and be active, and even ‘compete’ with their family or friends for more fun and challenge! Here’s a couple of choices of awesome fitness trackers you could get:

fitbit-charge-2

Fitbit Charge 2

samsung-gear-fit-2Samsung Gear Fit 2

If the person you’re thinking about is seriously considering committed training whether in the gym or at home, then signing them up for Online Training is the best choice! As a treat, I’m offering a 12-Days til Christmas special: Sign up on or 12-days before December 25 2016 and get a 25% off on any Fitness Coaching Package offered from Fitness Coaching for Me. Simply answer the form on the Services page here, and we’ll get started.

Don’t miss the opportunity, sign up NOW!