Below is a picture from those that showed up in the rain on Saturday or the SuperBowl BootCamp.  (plus a portion of the workout that we did)

GOAL LINE TO GOAL LINE

Step ups x 10

Pushups x 10

Step ups x 10

Tuck Jumps x 20

Step ups x 10

Lateral Skiers x 30

Step ups x 10

Atomic Flutterkicks x 40

Step ups x 10

Dips x 50

Step ups x 10

Knees to chin x 40

Step ups x 10

Donkey kicks x 30

Step ups x 10

Squat Thrusts x 20

Step ups x 10

Dive Bombers x 10

Touchdowns x 100

METHOD EVOLUTION

Pearland & The Woodland’s Body Transformation & Fitness Experts

Personal Training Studio & BootCamps

These foods will derail your fitness and weight loss efforts every single time.

In addition, I will suggest a healthy substitute for each of these off-limits foods.

By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.

Do-Not-Eat #1: Anything Fried
Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers.

Try This #1: Broiled
If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.

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Do-Not-Eat #2: White Bread
White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.

Try This #2: Sprouted Grain Bread
If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.

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Do-Not-Eat #3: Creamy Salad Dressing

You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.

Try This #3: Vinegar Dressing
Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.

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Do-Not-Eat #4: White Rice
I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.

Try This #4: Brown Rice
Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.

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Do-Not-Eat #5: White Sugar
Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.

Try This #5: Fruit
Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.

Eating right, along with challenging exercise, is the formula for a toned, lean body – so guarantee your results by teaming up with Method Evolution.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Call or email our body transformation studio today to get started.

NOW SERVING TWO LOCATIONS – PEARLAND and THE WOODLANDS

Personal Training Studio & BootCamps

Today we wanted to share a modified evolution that you can enjoy.

Start with 15-20 reps of each exercise moving from one to the next without minimal rest between exercises (by minimal we mean 2-3 seconds). After you complete one full circuit rest for 60 seconds then repeat.

The first 6 exercises are for beginners and intermediates. The last 6 are for intermediates to advanced. Choose your set of exercises according to your current fitness level and not what you think you should be able to do.

BEGINNERS / INTERMEDIATES

Pushups

Bodyweight Squats

Jumping Jacks

Opposite Arm Opposite Leg Extensions

Lateral Stabilized Kicks

Plank (aka Alligator)

INTERMEDIATE / ADVANCED

Standing Chest Press with Cables

Sumo Deadlift High Pulls

Jump Rope

Modified Pullups

Monster Walks with Bands

Belly Blaster

METHOD EVOLUTION

The Woodlands & Pearland’s Body Transformation & Fitness Experts

Personal Training & BootCamps

For instance ==>  Take the grocery sales flyers from the Sunday newspaper, along with all your favorite lowfat cookbooks, a sheet of paper split into six rows down and 7 columns across and your planner. 

Mark days that are especially busy and make sure that those days are the days you use my trusty ole’ crockpot. 

For each day plan out every meal including your 2-3 snacks.  Have another sheet of paper next to you to slowly put together your shopping list. 

As you add a meal, add the ingredients you need to your shopping list.

METHOD EVOLUTION

The Woodlands & Pearland’s Body Transformation & Fitness Experts

Personal Training Studio & BootCamps

Servings: 1 Here’s what you need…

1/4 cup Greek Yogurt, plain, fat free
1/4 cup low fat cottage cheese
1 scoop high quality strawberry or vanilla protein powder
1/4 cup fresh berries
1 Tablespoon pecan pieces, toasted

1. In a small bowl use a whisk to combine the yogurt, cottage cheese and protein powder. Mix until well incorporated.
2. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans.

Nutritional Analysis: One serving equals: 260 calories, 6g fat, 307mg sodium, 11g carbohydrate, 4g fiber, and 38g protein. <—Doesn’t get much better then this!

Try it out tomorrow and let me know how you like it!

JC Guidry

METHOD EVOLUTION

Pearland & The Woodlands Leading Body Transformation & Fitness Experts

Personal Training Studio & BootCamps

But I know it can be tricky to get it in, especially when you’re hurrying off to work or school. 

Breakfast cereal can be a good option, but only if you pick a healthy kind. 

Here’s the formula:  when you check the label, the cereal should have at least 5 grams of fiber, and no more than 10 grams of sugar. 

That’s the winning combo.

(EZEKIEL, Post’s Grape Nuts, Kellogg’s Bran Flakes, and Kashi Go Lean are a few good choices.) 

Add in a 1/2 cup of berries, 1 T. wheat germ or ground flax seed, 1 oz. of plain nuts and skim milk.  Dig in for a yummy (and healthy) breakfast.

Here’s to your Healthy Daily Kick Start!

JC Guidry

METHOD EVOLUTION

Pearland and The Woodlands Fitness & Fat Loss Experts

Personal Training Studio & BootCamps

Guys!  I have found that I don’t like drinking water!  This sounds ridiculous, but everything seems tastier than drinking  water (except after a workout). Anyway, a while back I asked for tips to drink more water since my percentage is always low. I’ve heard others struggle with this so here are my new-found tips!
1. Buy a cute cup you like!
2. Super giant water bottles made me feel I would never finish drinking and it was too big in tow with the girls, diaper bag, etc. others were too small and made me feel I was drinking every minute. This is 17 oz.and seems just right!  For my weight I have to drink 5 of these cups a day. Not that daunting
3. My new goal: drink 5 of these glasses each day before I’m allowed to drink anything else!! (exception: coffee in the morning)

Great job Betsy!  As always you rock with your enthusiasm and continual processes towards your goals!!!

JC Guidry

METHOD EVOLUTION

Serving the very best in Body Transformation & Fitness to Pearland & The Woodlands

Personal Training Studio & BootCamps

JC Guidry & the Method Evolution Team

The area’s leading experts on body transformation & fitness

Personal Training Studio & BootCamps

It’s easy to be excited about getting results, and right now, while your resolve is fresh, you probably want to give your exercise program everything you’ve got. 

But in order to go the distance, give yourself a chance to build up the intensity. 

Injuries are the primary reason that people give up on exercise.  And too much, too soon is the main reason for injuries. 

Be excited about what you’re doing.  Give it your all.  But be smart, be strategic, and stay in for the long haul.

JC Guidry

Method Evolution

Serving the very best in Body Transformation & Fitness results

He’s talking about strategy. 

When you you want to accomplish anything, including creating a healthy life, creating a plan is your best bet. 

It doesn’t have to be complicated. 

In fact, the more simple, the better. 

But make a plan and write it down.  Make it as specific as possible and make it realistic.

Here’s an example:  I will go to the gym 3 times this week; I will pack my lunch 4 days this week; I will get to bed by 10:00 PM every night this week; I will drink at least 8 glasses of water every day; and I will call the doctor’s office and schedule my annual physical by next Monday. 

Nothing too difficult – simple things that will add up and make a profound difference.

JC Guidry

METHOD EVOLUTION

Pearland Personal Training Studio

The Woodlands Personal Training Studio