Ross
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Posts by Ross
Simple Nutrition For Fat Loss
Dec 9th
Simple Nutrition Made Easy
I do 95% of my shopping at Whole Foods and get almost everything I need there, but, you can head to a farmers market like Dekalb Farmers Market and get everything you need for even cheaper. Keep in mind, everything I’m about to share with you can be purchased at your local Whole Foods. It is just super convenient for me because it’s so close to my house.
There will always be a local farmer there selling every kind of meat you could ever want. The best part is it’s all grass fed, free roaming, drug, hormone and disease free, top quality meat. Any type of meat you buy on the cheap at the local supermarket is laden with drugs, grains, diseases and poor fatty acid profiles. Ingesting that type of garbage is not a good idea if you’re interested in staying healthy and performing at your highest level.
So stock up on enough local, organic meats and eggs to get you through to the following week. Next, load up on fresh, organic fruits and veggies. Since these don’t keep as well it’s best to only buy a few days worth and then restock midweek. I average 2 trips per week but they are very quick and easy.
Most farmers markets have a stand that sells nuts and seeds as well. Whole Foods has really good variety too. These are a great part of a healthy diet and an easy way to get high quality calories so I recommend getting a few bags for the week.
Everything You Need For a Simple and Healthy Diet
With one quick and simple trip to the farmers market or Whole Foods, you have just about everything you need to eat for the week- meat, eggs, fish, vegetables, fruit, nuts and seeds.
If everyone ate nothing but what they could buy at a farmers market a lot of doctors and hospitals would go out of business and people with REALLY good looking abs would be as common as the oxygen we breath.
What if You Want to Have a Cheat Meal or Day?
First of all, it’s gotta be scheduled. When it’s scheduled you have to earn it. Plus, you have something to look forward to. A few weeks ago my cheat day consisted of some pure awesomeness from Whole Foods. I had some of their delicious pizza with 3 of my favorite toppings, chicken, bacon, and pineapple. While I waited for the pizza to be made I had some incredible ‘cookies n cream’ gelato and a double shot of espresso 
If you bring cheat food in your house, do NOT keep it there. Get rid of it. Give it to someone else. If you keep it around it will be staring you down every time you open the fridge or cabinet and sooner or later you’ll give in or get knocked down. Never have cheat food sitting around the house. Buy just enough of it on the day you plan to consume it. Re-Up next week and repeat every seven days.
Exactly What To Stock Up On:
In The Fridge
Variety of Vegetables
Variety of Fruits
Organic, free roaming eggs
Grass-fed Beef
Free range, organic chicken
Wild Caught Fish
Aged Cheese
Greek Yogurt
Real Butter
Real Cream (for those of you that like something in your coffee)
Animal Fat (for cooking)
*I recommend organic for all of these, especially the meats and dairy products.
In The Pantry
Extra Virgin Olive Oil
Extra Virgin Coconut Oil
Unprocessed Palm Oil
Spices
Apple Cider Vinegar
Seeds
Nuts
Nut Butters
Legumes (High Carb – Include ONLY if you’re at your ideal body fat percentage)
Wild Rice (High Carb – Include ONLY if you’re at your ideal body fat percentage)
Steel Cut Oats (High Carb – Include ONLY if you’re at your ideal body fat percentage)
Green Tea
Organic Coffee
Omega-3 Fish Oil
Multi Vitamin (for those of you that don’t eat many fruits and vegetables)
*I recommend organic whenever possible.
I promise you this approach to nutrition, similar to what our grandparents or great grandparents probably followed, will be far better for your wallet, mind and body.
Why YOU Should Be Doing Kettlebell Swings
Apr 12th
Today I’m going to talk a little bit about the kettlebell swing. After that there will be a video waiting below for your viewing pleasure.
Kettlebells blend strength, cardio, and mobility into one super-efficient workout. The kettlebell swing is the foundation of kettlebell training. It is an explosive movement that works the posterior chain (glutes and hamstrings) like no other. Ladies (and yes, guys too) this is one of the BEST exercises to perform if you want to have an amazing butt… or to make your already amazing booty even better. Please keep in mind this is not a magical exercise – if you do lots of swings but still don’t have your eating on point, you’ll still have a flabby rear end. :/ Remember, the nutrition should be simple: Get rid of processed foods and eat fruits, veggies, and lean proteins. Okay, before I get carried away on the nutrition front – back to the swings!!!
Here are a few cool facts about the kettlebell swing:
1. Kettlebell swings are an awesome conditioning and fat burning tool.
2. They develop back endurance which Dr. Stuart McGill, a leading spine/back expert, says helps with the reduction of back injuries.
3. They are the foundation of the kettlebell snatch which was shown to burn at least 20.2 calories per minute during a recent study in which the participants performed a 20 minute snatch workout!
4. Swings work the abs and strengthen the core muscles.
5. They work the all the muscles of the posterior chain including the glutes, hamstrings, and entire back. It is extremely important to develop all these muscles, especially if you do a lot of sitting. This will also help out with your posture.
6. Did I mention they’ll make your butt look WAY better?
If you want to learn how to burn twice as much fat in half the time by using kettlebells, come check out our indoor boot camps. We offer a RISK-FREE 21 day trial!
Watch this video to learn how to do a kettlebell swing:
What Does Harold And The Purple Crayon Have To Do With Weight Loss?
Mar 4th
Are you someone that has struggled with weight loss in the past? More importantly, are you struggling with it now?
I’m going to share a story with you that’s going to change that. I’ll keep this as brief as possible so that you get the meat ASAP.
A few months ago, I was struggling to get some of my daily goals accomplished and it left me feeling beyond frustrated. I asked a mentor of mine for some help and she asked me about my goals and WHY I wanted to achieve them. We concluded that I didn’t have a compelling reason why I wanted to accomplish my goals. My homework was to go read one of my childhood books, Harold and the Purple Crayon, and come up with a compelling vision.
This brought back some memories of when I had 45 pounds of fat to lose. I didn’t think of it like this at the time, but there was a HUGE reason why I lost all 45 pounds in only 12 weeks. My girlfriend broke up with me right after I took her out for Valentine’s Day dinner. Then she gave me one week to find a new place to live. This was a life changer for me. I was extremely depressed, had a terrible self-image, and zero confidence. There was no way I would EVER find a new girlfriend looking and feeling the way that I did. THAT was WHY I wanted to get rid of a lot of fat.
I guarantee if you have a compelling reason why you want to get rid of your fat, you will lose it….and you will lose it quickly.
I’ve had multiple clients work with me because their doctor said it was time to go on one or more pills for the rest of their life. I’ve worked with divorced women and women that have never been married who didn’t have the confidence to date. Their compelling reason why was because they were absolutely sick of being lonely.
Maybe your reason why is because you want to be healthy as you grow with your spouse and children. Maybe it’s because you want to be around to meet your grandchildren. Maybe it’s because you want to find a girlfriend/boyfriend.
God has blessed each of us with an incredible body. If you have the ability to exercise and eat healthy foods then you have no excuse for not taking care of such an amazing gift. Talk about a COMPELLING reason.
Are you STILL wasting your time doing cardio?
Feb 23rd
If you love steady-state cardio and fat loss is of NO importance to you, then DO NOT watch this video.
21 Day Rapid Fat Loss Boot Camp
Feb 17th
TOP 11 REASONS YOU SHOULD SIGN UP FOR OUR 21 DAY RAPID FAT LOSS BOOT CAMP
1. GET TWICE THE RESULTS IN HALF THE TIME!!
2. BURN STUBBORN FAT & BUILD MUSCLE
3. RECEIVE NUTRITION COUNSELING
4. LEARN TO USE FITNESS EQUIPMENT THAT
YOU’VE NEVER EXPERIENCED BEFORE
5. RECEIVE ACCOUNTABILITY FROM TRAINERS & PARTICIPANTS
6. WORKOUT IN A POSITVE & UPLIFTING ENVIRONMENT
7. GET WEEKLY MEASUREMENTS
8. LEARN FROM TRAINERS THAT
“HAVE BEEN THERE, TRIED THAT”
9. HAVE A BLAST!
10. EACH SESSION IS DESIGNED TO BE
FUN, CHALLENGING, AND EFFECTIVE
FOR ALL FITNESS LEVELS!
(Yes, even if you’ve NEVER exercised before)
11. IT’S AN INDOOR BOOT CAMP!
THE WEATHER WILL NOT STOP US!
21-Day Rapid Fat Loss Boot Camp — ONLY $67
Click Here For Location And Times!
DIET, SHMIET!
Feb 12th
A calorie is a calorie is a calorie! Or is it??? Can 50 calories of spinach REALLY equal 50 calories of french fries? Can 200 calories of freshly squeezed orange juice REALLY equal 200 calories of Coke? It is hard to believe, but the answer is yes! The difference is that the spinach and freshly squeezed orange juice are full of vitamins and disease fighting antioxidants, whereas the fries and Coke are not.
Hellllloooo Vitamins
My point with all of this is that it does not matter how you get your calories. (Not true exactly, so read on!) What matters is how many calories you consume throughout your day, your week and your year. In order to lose weight, you have to cut out calories and create a caloric deficit. It is that simple!!! If you were to pick out and follow 3 popular diets over the next 3 months, I guarantee that you would be successful with each one! Throughout the diets, you might limit various types of foods such as sugars, fats and carbs in general, but all 3 of them would create a caloric deficit which would lead to fat loss. The word “diet” and the thought of going on a “diet” bring out a lot of negative emotions in most of us. If you want to lose weight by following a specific diet and that works for you, then go for it! BUT, if you prefer not to follow a diet, then learn how to monitor calories and cut out unnecessary calories. If I could make the decision for you, I would say DIET, SHMIET! I would tell you to enjoy the foods that you like and your beverages of choice, JUST CONSUME LESS OF THEM!
Mmmm, Antioxidants...NOT!
Food journaling is one of the most effective ways to monitor your caloric consumption. I highly recommend that you begin logging in all of your foods and even your beverages on a daily basis. At the end of each week, review your journal to see if there is something obvious that you can cut out. Example: You see a Starbucks Nonfat Grande Caramel Macchiato 5 days out of the 7. You do the math to see that you’re getting in 950 calories for the week. (5 days x 190cals) Then, you do the math to see that you’re getting in 3,800 calories for the entire month. (4 weeks x 950 cals ) There are 3,500 calories in one pound of fat, so you realize that you will be gaining one pound of fat each month at the rate you’re going! So what do you do?? Cut down to 1-2 macchiatos per week.
Another effective way to monitor your calories is to ask yourself questions right before you eat: Am I hungry? Is my body telling me that I’m hungry? Do I want food because I’m __________ (bored, tired, angry, frustrated, sad)? Am I about to eat food(s) that will enhance my life or take away from my life? (The spinach and orange juice from above would enhance your life because they are nutritionally dense, and they would help your immune system fight off harmful toxins and free radicals. The coke and French fries would take away from your life because they increase your risks for cancer, heart disease, diabetes and other diseases.)
Weight loss is not complicated! Cut out unnecessary calories and reach for foods and beverages that will enhance your life!
BRAND NEW Indoor Fat Loss Bootcamp: Location Secured!
Feb 10th
Hey everyone! I hope you’re having an awesome day!
Check out the latest news: (I said 2-21-10 in the video, but the actual start date is Monday 3-1-10)
Give Thanks!
Feb 3rd
The greatest thing is to give thanks for everything. He who has learned this knows what it means to live. He has penetrated the whole mystery of life; giving thanks for everything.
-Albert Schweitzer
At one point or another, we have all struggled with motivation as it relates to working out and eating healthy. It is very easy to talk yourself out of the best and healthiest choices and say “I’ll start eating healthy tomorrow” or “I still have 5 days left in the week to get in my workouts” or “I’m tired, so I’ll just run through the drive through.” Unfortunately, these excuses and choices do not get us very far! In fact, they pull us away from our health and fitness goals. They keep us from being our best and reaching our full potential.
In the last few months, I have been able to overcome my lack of motivation and excuses by giving thanks for everything! Giving thanks allows me to see all of the things that I take for granted in my life, including exercise and nutrition. Every single time that I pray, I thank God for blessing me with a healthy, able body and for giving me the ability to exercise. I thank him for providing me with every bite of food, and I also thank him for the varieties of food that I get to choose from. I thank him for giving me plenty of water and fluids so that I can hydrate my body.
The next time that you struggle with motivation, think of your life without the options that you have and give thanks! Think of yourself as a starving child in Africa who isn’t guaranteed a meal, much less a healthy and delicious one. Then give thanks that you CAN eat veggies, fruits, eggs, lean meats, nuts, dairy products and whole grains! Think of yourself as a man who has major limitations and is living life from a wheel chair! Then give thanks that you CAN walk, run, climb stairs, jump rope and lift weights. Think of yourself as a single mom with 3 small kids that’s holding 2+ jobs. Then give thanks that you DO have time in your week to exercise your body and keep it healthy!
You’re so blessed to have the options and abilities that you do! Now get moving, eat healthy foods and GIVE THANKS FOR EVERYTHING!
Hello world!
Jan 29th
Welcome to Higher Purpose Fitness! We are so excited that you found us! We are getting set-up right now so please bear with us
In the very near future you can expect some amazing fitness/nutrition content.
We’ll also be offering very unique fat loss boot camps and personal training services.
We can’t wait to get to know you!
