by JayBird | Nov 17, 2013 | Blog, Body By Fadi, Exercise, Fadi Malouf, Fitness, Motivation, Nutrition, Wellness
Once again I sit here listening to music getting into the mindset of writing my thoughts, when a particular song comes to mind. Home by Phillip Phillips. In this song the lyrics are “Settle down, it’ll all be clear. Don’t pay no mind to the demons. They fill you with fear. The trouble it might drag you down. If you get lost, you can always be found. Just know you’re not alone. Cause I’m gonna make this place your home. “
I have been doing the Body By Fadi Fast Track program now for an incredible 9 months. In those 9 months my coach Fadi Malouf has has taken me from a world of the unknown to a world of Health Nutrition and Fitness and made me feel very much at home. I have been sober for nine months now. Free of smoking for three months. I am so far from that person I was just 9 short months ago.
Back in September if someone told me I would be having a complete home gym in my home I would have said that would be awesome. But 9 months ago if someone told me I would be at a gym working along side the same people who scared me, I would have assumed you were drinking heavily at that moment. But that is exactly what I am doing. When I wrote a blog here 6 months ago I was so afraid of walking into a gym. I joined one and after several “I can do this” to myself. I Love it. Using the Virtual Trainer is fun and easy. Yep! Easy!!!! I track my progress with every exercise Fadi assigns. This virtual trainer is one cool phone app.
Fadi has taken this once under achiever in life and shown through this amazing Body By Fadi Fast Track program. Anything is possible. Goals can be and will be met. I started this program weighing in at 129 lbs. with a goal of making it to 150lbs with his nutritional guidance I achieved that. Eating healthy clean foods. No fast foods, no junk foods, no chips or sodas or anything processed. I struggled along the way but never once gave up. I was going to get there. Now that I am there I still have high goals to reach.
One of my biggest enemies was myself, my self-esteem, my self-worth, always targets by “haters” trying to burst my bubble along the way. Fadi, the big brother type made sure I never lost belief in myself, by keeping me motivated with Facebook posts. His own words of encouragement and making sure no matter what was happening, no matter how hard things were, I was never going to be left alone to lose sight of the “big picture.”
Along with helping me understand fitness and nutrition, Fadi has shown me a path I of all people never saw coming. The want to help others who were in the same boat as I am (or was at some point) in. I am now enrolled in getting my sports nutrition certification. To teach others what I was taught. Simply eating right is the ONE factor (of many) you can control in staying healthy and fit. It’s all a matter of knowing whats going in your body. If you can’t pronounce the ingredients there’s a pretty good chance your body won’t make due with it. I hope to be working along side Fadi after this process is done.
So you see now why this Song “Home” is so fitting to me and the Body By Fadi Fast Track Program. This Amazing man has shown me a home that I was once afraid of. A lifestyle to which I have become so accustomed to. He has made me know I have to fight off the demons of the way I was. All I have to do is look forward and know I have come such a long way and fought through so much. His words that’s started it all ” You can go back to the way you were, or move forward and never look back,” is still standing strong in my mind.
One last thing. If a year long program seems a bit long. Trust me in 9 months from now you’ll be saying “Dang only 3 months left but I am having too much fun”
Thank You for listening and well WELCOME HOME!
JayBird 🙂
by Coach Scott | Sep 16, 2013 | Blog, Health, Motivation, Nutrition, Supplements, Weight Loss, Wellness
Formula 5/3/12 is your fat loss success formula: Eat 5 meals a day every 3 hours with a 12 hour fast.
This formula is not only good for fat burning but those seeking muscular gain can also benefit from eating 5 or 6 meals every day.
Reasons To Eat 5 or 6 Meals Each Day
- Speeds up metabolism.
- Long term consumption of hard to digest large meals that are poor nutrient dense meals causes your body to “shut” down and hibernate. When this occurs the body stores more of your consumed meals as fat and stores toxins that are hidden inside of the processed foods you consume inside of your fat tissue.
- Diminishes the desire to overeat.
- Puts less stress on your colon.
- Easier for your body to digest.
- Stabilize blood sugar levels.
Success Tips
- Use a timer: your watch, smart phone, tablet, computer or other timer and set it to beep every 3 hours. Eat when it tells you to eat.
- Pre cook and pre package your food and keep it on hand.
- Carry easy to eat foods everywhere you go: Boiled eggs, healthy supplements, fruits and vegetables are good examples.
by Andrea Bagley | Aug 29, 2013 | Blog, Body By Fadi, EatFadiFoods Recipes, Fadi Malouf, Health, Motivation, Nutrition, Wellness
Homemade Granola Bars For The Kids (Or You!)
Apricot Granola Bars
Apricot Granola Bars
The ultimate satisfaction is when I make something nutritious for my kids and they gobble it up and ask for more. I knew this would be a winner just by looking at the recipe; my kids were standing in front of the oven waiting for these babies to come out. I got the original recipe from Vanilla & Spice. I didn’t change much either, just the type of fruit I used , type of salt, and type of sweetener. These bars are chewy, crunchy, and sweet. Oh and they make the house smell divine!
Ingredients:
1/2 c. raw almonds
1/4 c. dates, chopped
1/4 c. dried apricots (make sure there’s no sugar or sulfur added)
1 c. quick oats
2 tbsp. dry millet
1/4 c. mixed seeds (half pumpkin and half sunflower-unsalted)
1 tsp. cinnamon
1/4 tsp. pink himalayan salt
2 tbsp. ground flax seed
1/2 c. almond butter
2 ripe bananas, mashed
1 tsp. vanilla extract
1 tbsp. honey (optional)*
Preparation:
Preheat oven to 350. Prepare an 8 x 8 pan by lining with parchment paper. Place almonds, dates, and apricots in a food processor until roughly chopped). Transfer to a bowl and add oats, millet, seeds, cinnamon, salt, and flax. Use a whisk to mix thoroughly. Place almond butter and mashed bananas together in a small bowl and microwave for 30 seconds. Stir. Microwave for 15 more seconds. Stir until smooth. Stir in the vanilla and honey. Pour wet mixture into the dry ingredients and stir with a rubber spatula until evenly coated. Pour mixture into prepared pan and press down firmly with spatula. Bake for 22-27 minutes, until edges are brown and top is firm to the touch. Cool completely, then slice into 8 bars.
*If I was making these for myself, I would leave the honey out to make them less sweet. Macros below include the recipe WITH the honey.
Macros per bar: 285k cals, 15.9g fat (1.1g sat, 3.2g poly, 6.1g mono), 31.7g carbs (6.9g fiber, 12.5g sugar), 8.3g protein, 62.2mg sodium, 205.2mg potassium
References:
Vanilla & Spice – Healthy Treats and Vegetarian Eats
Fadi Malouf – Nutritionist and Personal Trainer
by Andrea Bagley | Aug 23, 2013 | Blog, Body By Fadi, EatFadiFoods Recipes, Fadi Malouf, Health, Motivation, Nutrition, Weight Loss, Wellness
Drink Your Fruits and Veggies
Blueberry Mango Smoothie
Blueberry Mango Smoothie
I can’t believe I let the whole summer go by without posting a smoothie recipe. What was I thinking?! Well, better late than never. This one is worth the wait. There’s lots of fruit and veggies in this drink; along with healthy fats, anti-inflammatory and detox properties, and an energy boost. It’s so refreshing too. I’ve had one three days in a row and honestly, its been the highlight of my day. You might say I need to get a life if this drink is the highlight of my day or you may just need to try it yourself and see if it doesn’t have the same effect on you. For real, do it. Now.
Ingredients:
1 c. unsweetened almond milk
1 c. kale, chopped and packed
2 c. spinach, packed
2 leaves romaine lettuce, chopped
1/2 lemon, peeled
1.5 c frozen blueberries
1 c. frozen mango chunks
15 g raw ginger
1/4 avocado
Preparation:
Using your food processor or blender (I have a Ninja), begin by adding the almond milk and the greens. Blend until liquid. Continue adding ingredients and blending along the way until you’ve added everything. Be sure not to overheat your machine; stop every little bit to give your machine a break and to scrape the sides. This makes two servings and looks even more appetizing in an adorable mason jar. Drink one immediately and share the other with a friend. Or do like I do, and save it for later by stashing it in the back of the refrigerator where nobody else will find it.
Macros per one out of two servings: 170k cals, 6.2g fat (.7g sat, .6g poly, 2.1g mono), 33.5g carbs (8.9g fiber, 19.2g sugar), 4.4g protein, 132.1mg sodium, 659.8mg potassium
References:
Fadi Malouf – Nutritionist and Personal Trainer
by Coach Scott | Aug 23, 2013 | Motivation, Nutrition, Supplements
by Andrea Bagley | Aug 5, 2013 | Blog, Body By Fadi, EatFadiFoods Recipes, Fadi Malouf, Motivation, Nutrition, Weight Loss, Wellness
Something Light And Vegetarian For Summertime
Red Cabbage Sesame Delight
Red Cabbage Sesame Delight
I used to season my food with a little bit of pepper and a whole lot of table salt. And I would add salt to everything, even my salads. I’ve since learned a few tricks in the kitchen to creating food that is flavorful by experimenting with different spices and herbs instead of using so much salt. Oh and I haven’t used regular iodized salt in forever. You’ve probably noticed I use pink himalayan salt in a lot of my dishes. The sodium content isn’t as high in pink himalayan salt and you don’t need to use as much of it to get that salty taste. And the best part is, it hasn’t been chemically processed like table salt and contains a ton of minerals (unlike table salt which contains only one mineral, iodine, which gets added back in after all that processing reduces it to nothing beneficial). Now that you’ve learned something new, here’s a dish that is high in flavor and will probably introduce you to some new spices you’ve never had before. Delish!
Ingredients:
1 tsp. evoo
3 garlic cloves, minced
1 bunch scallions, chopped
1 large carrot, sliced
1 head red cabbage (medium), shredded or cut into thin strips
1/2 tsp. paprika
1/2 tsp. pink himalayan salt
pinch of black pepper
1 tsp. turmeric
1/4 tsp. red cayenne pepper
1/2 tsp. celery seeds (or 1/4 celery stick, chopped)
1/2 tsp. marjoram
2 tbsp. sesame seeds (toasted)
Preparation:
Heat evoo in a wok and saute garlic, scallions, and carrots for a few minutes. Add cabbage, paprika, salt, and pepper and saute over medium heat for an additional 15 minutes. Add turmeric, cayenne pepper, celery seeds, marjoram, and sesame seeds and continue to cook for 5 more minutes. Serve. Enjoy and to your health!
Macros per one out of four servings: 119k cals, 3.2g fat (.5g sat, .2g poly, .9g mono), 22.1g carbs (7.2g fiber, 8.9g sugar), 4g protein, 0mg cholesterol, 316.3mg sodium, 200mg potassium
References:
Tania Funduk – Food and Fitness Guru
Fadi Malouf – Nutritionist and Personal Trainer
