In 1988 it was cold and snowy here in Canada when I had my final Christmas with my Dad. I was only 16 and he was just 42.
Interestingly enough, this is the same year that I had begged and pleaded for a weight set so I could build my guns.
Under the Christmas tree was a box just long enough to possibly hold a weight set and man was it heavy so I was very excited to open it. I frantically peeled off the wrapping paper and dug into the box. I could already feel my biceps growing with just with the thoughts off pumping iron.
When I opened the box I looked in and there was definitely a weight set in there albeit not quite what I was expecting. There in the box was a broom handle and two plastic pails filled with rocks. My Dad was sitting there with the biggest grin on his face (he loved pranks).
I on the other hand had ALL of the wind taken out of my sails and sat there quite confused and not quite getting the humour. My Dad said “Derek, go down to the basement and you may find what you are looking for”. So I went down and there is was my first weight set and bench. You know the type with the cement weight plates covered in plastic. I was in heaven and began my love for fitness. Dad must have been up all night setting it up.
As it turned out my Dad had his 3rd heart attack a few days later and was not able to pull through so I lost him very early in life. Due to poor lifestyle choices, stress, and smoking since childhood he had hardening of the arteries and a bad ticker.
Today, 24 years later I am a Canadian personal trainer and I currently hold certifications in Personal Training, Pre/Post Natal Specialist Training and Holistic Nutrition (CHN).
None of these certifications really mean anything when compared to the intense passion I have to assist others so that a similar situation does not happen to other families.
I firmly believe everything happens as it should and this is a prime example of how life pushes you in the right direction.
Today I want to talk to you about the word “simple” and how it relates to a healthy lifestyle and weight loss.
There is a lot of confusion and misinformation out there that makes losing weight almost impossible for the average person. I have taken every one of my private personal training clients through this same blueprint with excellent results.
So let’s get to it…
Simple Step 1: Take all of the pre-packaged, fast, junk, fatty, sugar laden food/soda out of your pantry. Throw it out, donate it, give it to friends or relatives… whatever you see fit to do with it just get rid of it. Start eating whole foods that are not processed.
Simple Step 2: Increase your water intake. We are going to keep this very simple as almost everyone who I train does not drink enough water until I show them this simple step. Take your body weight and cut it in half. This is how many ounces of water you should take in EVERY day.
EXAMPLE: 200lbs divided by 2 = 100oz per day.
Simple Step 3: Never, EVER skip breakfast. This is the most important meal of the day and gets your metabolism fired up. After fasting all night you metabolism is firing on all cylinders but if you do not put some fuel in your metabolism will slow to a crawl
Simple Step 4: Control your portions in each meal. Look at your hand. Now make a fist. This is a size of a portion for you. Each meal should have a portion of carbohydrates, protein, and veggies or fruit.
Simple Step 5: Make sure to eat 5-6 small meals per day. This means every 2-3 hours. Keep it simple 3 main meals and 2-3 snacks. Eating every few hours will keep your metabolism firing all day long which is conducive to weight loss.
These simple rules will work for any age group. I have worked with people from 18-65 and the rules do not change based on age.
Even if you only follow these simple rules you will see an improvement in your body composition, energy levels and overall health.
The key is to take baby steps and keep it simple.
Yours in health,
The Nutrition Renegade