Discipline is the Key to Success

Day 4

Discipline: The single word and character trait that separates the doers from the do nots.

Well, I’m clear through my first 4 days of fasting and cleansing, and today was awesome. I organized a golf outing with a few personal business contacts and friends, something I planned before I committed to doing the master cleanse. When I originally decided to organize this outing I thought it would be great to play golf, network, and have some good cheat food with a few beers. It turned out to be an outstanding day of golf, great conversation and lemonade mix for me. My contacts and friends ate hot wings, mozzarella sticks, grilled turkey burgers and sweet potato fries. In addition to all that good greasy, heart attack food they washed it down with cold dark beer. I share these details with you because I was cool with just hanging and talking. I didn’t have the hard cravings to indulge one bite. Yes, the food looked good, but my stomach never made a noise. I sat there and had a warm glass of Mint tea, and 8 oz of lemonade mix. I started this post with the word discipline, well that’s exactly what you have to have and develop to stay true to the master cleanse. It’s not superhero discipline, just set your goal to complete it and don’t allow temptation or cravings derail your success. I feel stronger, I have more energy, I wake up with total ease, and most importantly I know I’m doing something great for my body. If you’re on the fence about trying the master cleanse, get off the fence and give it a go, you’ll be happy you did by day 4. Talk to you tomorrow. By the way I played very well in temperatures that would make a desert man ask for a fan. This is power, get started today.

Day 5-Friday

Boredom vs. Hunger

Do you know the difference between boredom and hunger? During this amazing experience I’m learning this lesson daily. We tend to eat out of boredom and one of my personal opinions is that’s why America is so overweight. We’ve become emotional, boredom eating machines. I am proud to say today wasn’t hard at all. I’m going to keep this post quick and short because I think the weekend just might have a few surprise for me. I’m heading into day 6 and 7 and my first weekend doing my Master Cleanse and I expect it to be a little challenging because I’ll have less activities to occupy my time. Time and what to do with it is that difficult part of fasting because we’re so program to use food as a time consumer in our lives. Boredom creates craving and temptation. I’m sure I’ll have a few of these tempting moments but I know I’ll stay strong. Till Saturday be well, and start your master cleanse today.

Day 6

Four days remain in my first 10 day cleanse, and I’m getting a little tired of lemonade and water. I woke up today feeling good, no challenges or detox symptoms. I felt a bit tired later during the day, but I think that is due to my workout on Friday. If you’re trying to save money get started on the master cleanse today, I haven’t spent more than $3 dollars all week and that was for a water at my golf outing. I’m excited to do some cardio tomorrow and then chill. Sunday is my chill and relax day. I’ll weigh myself Monday to see what my 7 day release is and check my body fat. I don’t expect it to change too much because I know much of the weight I will release on this detox will be water and a little muscle. The goal for me is to slowly come off the detox on Thursday and Friday and continue a RAW FOOD experiment for 7 days following my master cleanse. The energy and clarity I have right now is amazing. My body feels better than it has in a long time, and I’m really excited to continue to explore this new way of living. Health is my life and I believe you have to experience different ways of living in order to find what works best for you. I personally encourage anyone seeking answers about detoxing or just becoming healthier to get started on something today. Find a mentor or a professional health coach to assist you and guide you in the right direction. My mentor was Peter Glickman because after reading his book, I was intrigued to find out more about the master cleanse and learn for myself the effects on your body. I hope that my ten days of chronicling my experience sheds some light on the master cleanse program and inspires you to find out more for yourself too. Speak with you tomorrow…Happy Cleansing!

Day 2

Hello and welcome to day 2 of my master cleanse experiment. Today was a little challenging do to work obligation. I found it a little difficult to concentrate, but after having 8 oz of the lemonade mix I was good for another few hours. The toughest part has been the salt water flush first thing in the morning. After work I went home and got an energy burst, which happened the first day too. Weird because you would think because I’m not eating I would be beat. I decided I would go workout because I felt the need to get some physical activity in, and I had plenty of energy to get through a low level intensity workout session. I didn’t push it to the limit because I wanted to test how I would feel after.

I’m getting my required amount of water each day, which is 82.5 oz per day. Daily requirement as explained by Peter Glickman is half your body wight in oz. Sleep isn’t too bad, I feel I’ve been tossing and turning a little more than usual, not sure why just yet. So that is my second day in a nutshell. I have to say this isn’t as hard as I first thought, and I’m really enjoying the challenge. I even watch Man VS Food and was able to control any cravings. I did watch while drinking my laxative herbal tea before bed.

Talk to you guys tomorrow, Day 3 I’m ready for you!

Day 3

Today was smooth sailing and went by really easy. I didn’t do the salt water flush today and it was a time challenge. I had to be at a meeting and didn’t leave myself enough time to allow the flush to work, and I didn’t want to run into any challenges. I didn’t experience any real issues, but I will say I was a little irritable at the office. Just short with my assistant and partner, not sure if that is a lack of carbs or just part of the detox process. Peter Glickman says that irritability is your body dealing with the toxins being released and usually after the next bowel movement you’re fine. I’ll let you know tomorrow, because I have a lot of projects and meetings with my staff and I don’t want to bite their heads off every five minutes. No real cravings and I don’t feel hunger like I though I would. It’s really amazing how programmed we are to think we need to eat whenever we feel hunger. I’ve clearly discovered the difference between cravings, boredom, and true hunger. Learning this has been such a huge bonus, and I can’t wait to share this experience with my clients and friends. I did my workout again and I felt strong, and had plenty of energy. I did a TRX, and body weight program mixed with a little free weights. Total workout was about 48 minutes. I did not do any aerobic work today, but I will be rowing on the concept 2 for 2 miles tomorrow day 4. Here’s my take on energy, it’s all in your state of mind and what nutrients you put into your body. I’m going to step out on the limb here, but eat crap and feel like crap. Period. See you tomorrow for Day 4.

Are detox programs valid or not? Robin Quivers, Howard Stern’s sidekick, swears by the Master Cleanse while Beyonce recently admitted to following the Maple syrup diet. With all these celebrities jumping on the Master Cleanse diet band wagon, I had to weigh in and see for myself what all the talk is about.

As a professional health coach I feel it is my obligation to the people I service to be in the know on all things dealing with health and fitness, within reason of course. We all know there are tons of products, diets, exercise equipment gimmicks, and fake health professionals just trying to make a quick buck. After learning that a good friend had completed the Master Cleanse several times and spoke highly of the results he experienced, I was intrigued to learn more about this program and go through it for my own personal research. After I read Peter Glickman’s book, Lose Weight, Have More Energy & Be Happier in 10 Days, I was pumped for my 10 day discovery into the mystery of the now growing fad called the Master Cleanse.

Night before Starting

As instructed by Peter Glickman the fast starts with a glass of laxative herbal tea. I don’t mind the tea because I usually enjoy a nice cup of tea before I go to bed. I have to admit this tea doesn’t taste like my Earl Gray or premium green tea.

Day 1-Monday, June 21, 2010

Woke up at 5:30 am and prepared my first of 10 salt water flushes. I didn’t realize 1 quart was 4 cups, and this didn’t go down so easy. I waited 30 minutes before having my first lemonade mix of the day. The fun began again when I mistakenly added 1/4 teaspoon of cayenne pepper instead of 1/10 teaspoon, needless to say it hit me like a ten ton bomb exploding in my mouth.

After training my first client of the day and figuring out the right amounts to add to my lemonade mix, I was off and running.

I experienced slight headaches throughout day 1, and some light food cravings. I really thought it was going to be much worse that it was but it is only day 1 and I have 9 more remaining.

My only question is should I workout or not? This is a mystery, but my gut says no. Maybe tomorrow I’ll try a quick full body hyrid workout just to burn a few calories and get a little pump. So till tomorrow, it’s laxative tea time and a few minutes of downtime.

Thermic Effect of Food

There are three components that make up our total caloric expenditure within a given 24 hours:

1. Resting Metabolic Rate (which we talked about in the past couple of posts)-responsible for about 60-70% of total calories burned in a day

2. Thermic Effect of Food-responsible for about 10% of total calories burned in a day. This is energy required to digest, absorb, transport, and store food

3. Physical Activity-responsible for about 20% of total calories burned in a day.

The main focus will be on the Thermic Effect of Food. Most people I coach with didn’t even know that existed or that their resting metabolic rate played such a huge role. But when it comes down to the science of the body, the combination of foods we eat play a good role in our total calories burned.

Let’s examine the 3 macronutrients and their thermic effect:

1. Fats: Dietary Fat is so easily processed and turned into body fat that there is little thermic effect, perhaps only 2 or 3%.

2. Carbohydrates: The amount of energy required to process carbohydrates falls between that of protein and fat ranging between 5-10%

3. Protein: Processing protein requires the greatest expenditure of energy, with estimates ranging as high as 30%

So as you can see that combining the right foods can play a good role on how many calories you burn in a day. A eating lifestyle of low fat, mid protein and carbohydrate intake is key for a consistent fat loss result and overall improvement in health.

Of course we can go much deeper in breakdown of different levels of macronutrients but I want to keep this very basic. There are advantages in playing with the percentage of fats, proteins, and carbs, but it all depends on your goals, commitment level, and urgency of reaching them.

Don’t be afraid of carbs, fats, or protein. They all play a vital role in your health.

Now that you understand resting metabolic rate and thermic effect of foods, we will focus our attention on physical activity and metabolism boosting exercises and workout to ignite the burn, excite the metabolism, and liquefy the fat.

If you are local within the Long Island region, we extend the opportunity to get your resting metabolic rate tested. Unlike years ago where it was super expensive, you can get your RMR tested for $97. It takes about 25 minutes of your time. On top of that we will create 2 meal plans created specifically to your likes, personal goals, and customize to meet your health requirements.

Just give our office a call at 516-203-4534 to schedule an appointment. Stop guessing and start testing. This is a proven method that assists our clients in burning up to 25 pounds of fat in 12 weeks and keeping it off.

Dedicated to your results,

Rahsheen Slaughter

Breakthroughs To Fitness

Roslyn Personal Trainer

If you have been following our recent posts, we have really been focusing on the impact nutrition has with your results. We are not speaking of diets, crash programs, or boring programs. Basic nutrition guidelines is all you require on a consistent basis.

Roslyn Personal Trainer, Coach Frank Hatsis, did just that. Most fighters or martial artists will go on crash diets to make weight. However, Coach Frank trained hard and ate smart for a 90 day time period. By the time of his fight he weighed in at 157 lbs and 7.2% body fat.

Now some would label this as, “it was easy for him to do because he’s a fitness professional and a fighter” What most people do not realize is that Frank comes across similar challenges we all face. One of the major ones is TIME!

We make excuses that time holds us back or doesn’t allow us to prepare food, train during the week, or focus on ourselves.

Well Coach Frank holds 3 jobs, maintains a strict workout routine, and has to prepare his meals in advance to ensure his body builds and recovers properly. He travels to Manhattan from Long Island 3 days a week, coaches kickboxing classes, and trains clients one on one throughout the week.

It is evident that Coach Frank is very busy, but the difference is he prioritizes what’s important to him and sets time in his days to follow through with those priorities.

Here are some of the practices Frank followed throughout his 90 day training period:

1. Trained 6 days a week

2. Prepared meals in advance to support his training. He never missed a meal or starved himself

3. Made water a staple in his plan

4. Got rid of alcohol

His focus, determination, and sacrifice is what earned him his victory. I hope you realize you to can be victorious with your health as long as you recognize your excuses and make small sacrifices in the beginning to achieve your goals. Below is a short clip of Coach Frank’s fight:

Dedicated to your results,

Rahsheen Slaughter

Breakthroughs To Fitness

Roslyn Personal Trainer

P.S. If you want to learn how to master your metabolism and get as lean as coach Frank, visit www.WhatsYourMetabolism.com to pick up your free copy of “Mastering Your Metabolism”

If you haven’t watched the first Nutrition Coaching session with this young man’s nutrition challenges, you can watch it by clicking the link below:

Nutrition Coaching Video Part I

This next part below covers the actual nutrition program angel will be following. Seeing Angel’s challenges of preparing his week out and using his excuse of not having time, we prepared his done for you meal plan to be as simple as possible with quick and easy meals to prepare. We will keep you up to date with Angel’s success over the next 12 weeks.

Dedicated to your results,
Greg Kalafatic
Breakthroughs To Fitness
Roslyn Personal Trainer

P.S. Grab your complimentary copy of “How to master your metabolism”

We all slip up when it comes to nutrition. The key is how do you respond to the situation. You can either ignore your actions that caused the slip up or recognize them and get right back on track.

Below you will see a closed door nutrition coaching session with a young man who has ignored his health for the past year and is looking for the solution to recapture his health. He has agreed to release his coaching sessions to hopefully inspire others who may face similar challenges he has.

You will notice that the success behind the B2F Nutrition Coaching program is connecting with a client on a deeper level and listening. There is no fad diet, starvation techniques, miracle pills, etc.

Part 2 of week 1 nutrition coaching will be posted soon. Hope this video inspires you to make those changes in your life:

Dedicated to your results,
Greg Kalafatic
Breakthroughs To Fitness
Roslyn Personal Trainer

P.S. Grab your complimentary copy of How to Master Your Metabolism at www.whatsyourmetabolism.com

Five Health Treats to Give your Love One on Valentines Day

Love and Health

February is a great month, and it’s the month we celebrate the special love ones in our lives. Of course I’m talking about Valentines day. This is a wonderful day to show the one we love just how special they are to us. The problem is that this special day has become the bodies worst enemy. Well I’m here to share with you Five special healthy treats that won’t explode your calorie count or your Butt.

1. Heart Shaped Whole Wheat Pancake
2. Strawberries and Low Fat Whip Cream
3. Sushi for Two
4. Green Tea and Crackers
5. ” My Favorite Rice Crispy Treats Limited marshmallows

Till Next Time, Love , Eat, and Stay Healthy

Dedicated to Inspiring, Educating, and Empowering people to create the bodies and lives they deserve…

Breakthroughs To Fitness,

Wishes everyone a Healthy and Loving Valentines Day…..

Breakthroughs To Fitness can not fix the economy but we can give you the Top 10 foods to stimulate your metabolism. Nutrition is the foundation to creating the body you desire. If you’re not eating to stimulate your metabolism to burn more fat and then you’re not going to receive the results you’re seeking to see in the mirror.

If you just start eating these ten foods you’ll be on your way to creating the body you deserve.

Top Ten Foods To Stimulate your Metabolism

And they Taste Great Too!

1. Water : Minimum of 1 96 oz Per Day
2. Oatmeal : Breakfast of Champions
3. Apples : 2 per Day…
4. Grape Fruit : Wonderful Treat
5. Multi- Colored Peppers Red, Green, Yellow
6. Green Tea: Great Antioxidant and Help Boost Metabolism Naturally
7. Food High in Fiber: Beans are Great
8. Broccoli and Cabbage
9. Celery
10. Fish: Not Fatty Fish

If you want the secret to looking great and feeling even better all you have to do is ask my client Connie who I would like to highlight here because she gave me this list of food she eats. She’s really amazing because the lady just never stop going. She’d working 30 hours per week, Personal training 3 times per week, Dancing 2 times per week, and baby sitting her grand children a few night per week. If you’re seeking the Fountain of youth Just ask Connie, and she’ll tell you it’s all about eating Right, exercising Daily, and Staying Positive.

The B2F Exercise Stimulus plan is simple EAT MORE, Move More, and Concentrate on where you want to be not where you’ve been…

Go be Great,

Caoch Rahz Slaughter, “The Breakthrough Specialist”

Coach Rahz’s 18 Ways to Unleash The Power Within

and Create The Body and Life You Deserve

Breakthrough To Fitness

The Next Evolution in Wellness

1. Set Written Short, Medium, Long Term Goals
2. Surround yourself with Positive People
3. Schedule Reflection Time into your Life Daily
4. Implement The 80/20 Rule into your Life
5. Find someone to Model your Success after ( Mentor )
6. Learn to Discipline you disappointments
7. Focus on you Strengths
8. Eat 6 Meals per Day every 3 Hours
9. Exercise/ Move Daily
10. Read from a Positive or uplifting book Daily
11. Do something everyday that stretches or Scare You
12. Eat or Drink Green Vegetables
13. Schedule Recreation Relaxation time into your Week
14. No TV/ NEWSPAPER/ OR MEDIA FOR 21 days
15. Give a sincere Compliment to 5 People per Day for 21 Days
16. Practice Smiling throughout your Day
17. Turn your Car into a Moving University ( Listen to Uplifting Music and Talks )
18. Thoughts are Things: Write 5 Personal Positive Affirmations

You can unleash your power when you start working on yourself and becoming everything you desire. If you want to release 10 pounds then you have to create a plan to make that a result. Set serious committed goals that stretch and get you out of your current comfort zone. I look forward to sharing more content that will assist you in unleashing your power.

Till next the entire B2F Team wishes you all the Best.

Dedicated to your Result,

“The Breakthrough Specialist”

Rahsheen D. Slaughter

Long Island’s Premier Wellness Coach