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The Zig Zag Express

If you want to shed body fat fast, the Zig Zag Express is for you. Of the 3 Zig Zag cycles, this one takes off weight the fastest.

Unlike the “Easy Zig Zag” and “Standard Zig Zag” which alternate low and high-carb days, “Zig Zag Express” alternates two low-carb days against one high-carb day—you’ll burn fat two days in a row. You’ll stoke your body’s furnace (metabolism) on your high-carb day. And you’ll lose weight … vominos! 

Even though “Zig Zag Express” has an extra low-carb day as compared to the “Easy Zig Zag” and “Standard Zig Zag” cycles, it is not a calorie-restricted cycle. Women should not consume fewer than 1,200 calories a day, and men should not consume fewer than 1,500 calories a day. And since you’ll have two low-carb days in a row, you may feel less energetic on the second low-carb day. But this is OK and normal. Low-carb days are powerful weight-loss accelerators!

Here’s what a Zig Zag Express turbo cycle week looks like:

Zig Zag Express The Zig Zag Express

As with my other cycles, you can stay with the Zig Zag Express  as long as you want, or you can change cycles.

The program is tailor-made and customized to you.

Zig Zag Express

Zig Zagging 101

The Zig Zag cycle is the understructure of what I do with every client, because it really works.  I’m going to introduce you to the basics of Zig Zagging, and three different Zig Zag plans—Easy, Standard, and Express.

What is Zig Zagging? 

It’s pretty simple: Zig Zagging is a food plan which alternates high-carb and low-carb days. Depending on the plan you follow, it also has built in reward days, or reward meals. This way, you can still eat your favorite foods on a regular basis while still losing weight.

  • Each week has a slightly different mix of high-carb and low-carb days, but each day basically follows the same pattern:
  • Eat five meals — no more, no less.  (A “meal” is really an “eating opportunity”)
  • Every morning, eat a high carb breakfast that includes protein within 30 minutes of waking 
  • The remaning four meals should be eaten at regular 3 hour intervals
  • Choose foods from my Zig Zag smart food list.  (Sign up here to receive a FREE printable food guide!)
  • Drink a gallon of water.

How does it work? 

To lose body fat, our bodies need the right combinations of proteins, carbs, and healthy fats.

Proteins build and keep our muscles strong, and muscles burn calories like a furnace. Always keep your protein intake up to an appropriate level, because proteins break down more slowly than carbs and fat, and make you feel fuller longer.

Carbs are your body’s preferred fuel source, and they come in healthy versions (veggies, whole grains, legumes) and evil “high glycemic” versions (fudge, juice, candy, donuts, soda pop, cakes, and many processed foods).   Healthy “low glycemic” carbs keep your blood sugar and energy levels stable so that you can continue to burn more body fat.

Healthy fats (unsaturated) keep energy levels stable by preventing you from feeling hungry. Consumed in moderation, they can also help the development and function of your eyes and brain, preventing heart disease, stroke, depression and arthritis.

Why the Zig Zag mechanism? 

To simplify things, the reason for alternating between “Zag Up” (high-carb) days and “Zag Down”  (low-carb) days is because the pattern “tricks” your metabolism into burning a lot of calories — on high-carb days, you’re stoking your metabolism so that on low-carb days, your body burns fat.

What benefits can I expect? 

There are so many benefits to Zig Zagging:

  • No matter where you are, Zig Zagging fits almost any lifestyle
  • You’ll learn how to shape your body by making smarter choices.
  • You’ll have more energy
  • You’ll sleep better
  • Your digestion will improve
  • You’ll get to eat the foods you love
  • You’ll build lean muscles
  • You’ll transform on every level:  physically, mentally and spiritually.

I’ve touched only briefly on Zig Zagging, learn more about my three Zig Zag plans to find your best fit, and let the Zig Zagging begin!

Easy Zig Zag Cycle

Standard Zig Zag Cycle

Express Zig Zag Cycle

Looking Back at 2013

 

When you’re focused on moving forward, it is ever more important to take a moment to look back to acknowledge and say, “Actually, I did some cool stuff!”

And professionally, I did: from working with a wave of new Sam Page Fitness clients, to fundraising for AIDS Project Los Angeles.

From successfully launching “PocketSAM” my mobile app, to co-leading a new year’s climb up Mount Echo.

From consulting on the $15,000 studio remodel at the Hollywood Production Center, to training to become a certified executive protection agent.I’ve kept pretty busy!

But 2013 wasn’t just about professional milestones.

These past 12 months, I’ve been constantly reminded of the truly impermanent nature of … everything.

We are all in a state of transition, even our relationships.

Nothing is fixed or solid.

Everything is tentative — or as I prefer to think: “just about to become something!”

Really acknowledging this on a soul level — that nothing is static — has helped me become a more open-minded, easygoing human being.

I’ve grown more comfortable with ambiguity, and shifted my thinking to a space where belief (in anything) is not necessary or required for admission.

I’m more flexible, ready, aware & open to see what’s actually unfolding, moment by moment.

I’m a even a better listener.

These awakenings I attribute in part to a growing identification with Buddhism, developing a closer relationship to the nature of my own fear , and my fascination with practical neuroscience.

I’m profoundly grateful for this year, for my practice, and if you’re reading this … for you.  :)

I hope that your happiness is increasing and your suffering is decreasing.

Be well this holiday season.

peace + love + lunges,

sam

Sam Page at Trebek Open Space December 2013

How to Stay Lean Over the Holidays: 10 Awesome Tips

“Parties are more than just eating and drinking. The whole point of holiday ‘get togethers’ is to see people, not food— so enjoy the social aspect. Forget about eating and drinking, and try ‘being in the moment’ with the people in your life.”

Read more
Sam / Christmas 2013

The Best Organic Hangover Remedies

DEAR SAM:  What’s the best way to cure a hangover? 

Keep in mind a couple things. The first one is to resist the temptation to use over-the-counter medications, such as aspirin, acetaminophen or ibuprofen, because they can amplify serious side effects from alcohol (ranging from stomach bleeding, liver damage or thinning blood).

The most important thing is to hydrate, hydrate, hydrate to clean out the toxins. So drink plenty of water before, during and after drinking. Before bed, drop 50ML of milk thistle liquid extract into a large glass of water. The morning after, do it again, and add the milk thistle extract to the water your drink throughout the following day.  (Tomato juice with cayenne pepper, sugar, and lime is a good choice because it helps replenish electrolytes and return your blood sugar to normal).  If you don’t have tomato juice, you could also use a glass of water with a dash of sea salt and sugar before bed and immediately upon waking up.  Don’t forget to add the milk thistle extract.

Use Tiger Balm to help your headache. Tiger balm, a bled of camphor, menthol, cajuput oil and clove oil, is probably one of the best topical headache cures in existence. Dab a little bit on the back of your neck and temples, massage it in and wait a few minutes.

Use wasabi or mustard baths.  (Yes, wasabi as in sushi) Because about 1/3 of toxic body waste is cleared through the skin, wasabi increases blood circulation through the organs and promotes oxygenation of the cellular tissue, helping to clear cells of metabolic waste.  Soaking in a wasabi bath will help clear toxins through your skin. You can also try using a regular mustard bath.  If you can’t access these products, make your own by pouring 2TB of pure mustard powder into warm running bath water. Sit for about 20 minutes, then dry off, take a nap and let the mustard take effect.

Move your body.  Other well-proven organic ways to relieve hangover include reflexology )(i.e., rubbing your feet) especially the outer edge area on the right foot, halfway between the middle of the foot and the little toe.  Also some yoga experts believe yoga can relieve a hangover. The main pose I recommend is to perform the seated twist which some yogis say squeezes blood out of the organs, thereby bringing fresh blood in.

Finally, don’t underestimate the power of the green — taking a couple shots of wheatgrass or a glass of green juice is immensely helpful. This delivers powerful antioxidants and enzymes to support your body inside and out.  If possible, I recommend a glass of green juice at the end of the night, and another first thing in the morning.

Don’t Take Anything For Granted

Life can change in a flash. So while you still have it, make sure you take the time to really appreciate what you have. We often don’t think about the things we have until they’re gone. Health. Money. Loved ones. Family. Work. If you’re young, you might think your parents are going to be around forever. They’re not. You might fantasize about getting back in touch with an old friend or flame, but unless you make it happen, it’s likely you won’t. You might think you have some money to spend on something but you never know what will happen tomorrow. Nothing, absolutely nothing—is guaranteed to be there for you tomorrow. And that includes those people you love. It even includes yourself. Don’t take ANYTHING for granted.

IMG_8422

Four Ways to Improve Your Balance

If you, or someone you love, has difficulty with balance, here are a few easy exercises which will help your confidence and prevent falling.  It’s important that you feel safe when you work on balance, so that you don’t fall. If your balance isn’t good enough, stand behind a sturdy chair.

  1. March gently in place, lifting only your heels off the floor. When that becomes easy lift the heels and toes off the floor very slightly as you march in place. As your balance improves, lift your feet higher off the floor.
  2. Raise slowly up on your tip toes, then go back on your heels. The knees are kept straight, but not locked.
  3. Step to the side with your right foot, then bring the left foot next to the right foot. Step to the side with the left foot, then bring the right foot next to it. Repeat several times. As your balance improves, take a larger step to the side.
  4. Stand up tall. Keeping your torso straight up and down, and your feet flat on the floor, bend your knees and hips slightly, sinking downward. Then straighten your hips and knees and stand back up straight. Repeat several times. As your balance and strength improve, bend you knees a little more. (If you have knee pain, stop the exercise.)  ~Sam Page

Balsamic Strawberries with Ricotta Cream

Balsamic Strawberries with Ricotta Cream

Serves:
4 servings

Ingredients

1 cup part-skim ricotta cheese
2 tablespoons honey
1/2 teaspoon vanilla extract
3 tablespoons balsamic vinegar
1 1/2 tablespoons brown sugar
1 (16-ounce) container strawberries, cleaned and quartered
2 tablespoons fresh basil leaves, cut into ribbons (optional)

Directions

Put the ricotta cheese, honey and vanilla extract into the small bowl of a food processor and process until smooth, about 1 minute. Transfer to a small bowl and refrigerate for a couple hours.

In a small saucepan combine the vinegar and sugar and bring to a boil. Simmer over medium heat for 2 minutes, stirring occasionally. Allow to cool completely.

In a medium bowl, toss the berries with the basil and the balsamic syrup.

Divide cream among 4 glasses, top with the berry mixture and serve.

Per Serving:

Calories 180; Total Fat 5 g; (Sat Fat 3 g, Mono Fat 1.5 g, Poly Fat 0 g) ; Protein 8 g; Carb 27 g; Fiber 2 g; Cholesterol 20 mg; Sodium 80 mg

Excellent source of: Vitamin C, Manganese. Good source of: Protein, Vitamin K, Calcium, Phosphorus, Selenium

Balsamic Strawberries with Ricotta Cream; Ellie Krieger

How to Stay Healthy When You’re On the Road

For nearly a decade, I’ve specialized in training entertainment execs and celebrities, so I know that staying in shape while traveling is one of the biggest challenges they face.

It’s also the single most important thing they can do for themselves. Why? Because exercise enhances performance. It sharpens your game. By putting in a concerted effort to take care of your body on the road, you’ll reap countless rewards: better sleep, more energy, boosted mood, less jet lag, more mental acuity. Oh, and you’ll look better, too.

Here are 11 practical ways to help you stick to your fitness goals when you travel:

KEEP WORKOUT GEAR PACKED AT ALL TIMES.  Producers and crew often keep their toiletries in a separate, ready-to-go bag, so they don’t have to re-pack for every shoot. Do the same thing when it comes to your workout gear. A pair of gym shoes can double as running shoes, a shirt made of moisture-wicking fabric, some shorts and a light jacket will usually do the trick. Pack a jump rope for a great cardio workout. If you feel more adventurous, throw in some resistance bands.

PACK WORKOUT CLOTHES IN AN EXTERIOR POCKET of your bag, so you don’t have to dig around looking for it when you arrive at your destination. This sets you up for success.

WORK OUT FIRST THING IN THE MORNING when possible. An early workout accomplishes two things: it sets the tone for the rest of your day, and it ensures that exercise gets on your schedule. Because you can’t always predict those last-minute meetings and business dinners. Personally, I know that the longer I wait to work out—the less likely it happens (unless you have a trainer).

CHOOSE HOTELS WITH GYMS.  One of my favorite websites, http://athleticmindedtraveler.com gives expert recommendations on hotels in cities around the world based on their gyms and fitness offerings. If they do not have a gym on site, ask the manager if the hotel partners with a local gyms for guests.

SET UP SESSIONS WITH A TRAINER IN ADVANCE.  Call the concierge ahead of your check in date to set up a session with a qualified fitness professional. If you’re going to be in a city for a week or more, booking some sessions with a great trainer can shake up your routine and keep you motivated while you’re on the road.

FIND OUT ABOUT GYM PARTNERSHIPS. Your home gym may allow you to work out at affiliated gyms around the world (e.g., If you’re a YMCA member, you’re usually welcome at other Y’s for free). If your gym doesn’t have clubs in other cities, ask the local gym if they have guest passes.

PRE-SHIP THE FOOD YOU NEED. Eliminate the option of eating poorly by packing or pre-shipping protein bars or shakes ahead of time. Fedex and UPS have ground and “super saver” options to make this less expensive than checking a second piece of luggage. For an extended trip, throw in some of your workout gear (a set of TRX straps, or resistance bands). That way it won’t take up space in your luggage.

REWARD YOURSELF at night with a tasty, healthy dinner. That way, when you have those crazy days, you will be looking forward to a delicious meal at night that’s both healthy and enjoyable. Red wine is encouraged!

ALTERNATE ALCOHOL WITH WATER. When you drink alcohol, you can automatically cut your consumption in half simply by alternating each alcoholic beverage with a large glass of water. Alcohol works against more than your waistline—it also interrupts sleep patterns, making the sleep you get less restful. And the importance of good sleep when traveling is huge.

TRY NOT TO EAT YOUR FEELINGS. Moving is life’s second most stressful event—and travel is stressful for many of the same reasons. When under stress, we turn to food that’s familiar and comforting. Resolve ahead of time to stick to your healthy routine. At a restaurant, make healthy meal choices—you can do it with a little extra effort.

DRAW BOUNDARIES. When you’re at the top of your game, there’s a lot of pressurestill, you’re a human being, and there comes a point where you’ll say: “Fuck it—my life starts with me.” Don’t be afraid to ask for what you need. I’ve often observed that my most successful clients are those who draw boundaries and enforce them. Don’t respond to e-mails or text messages after a pre-determined time. And unless it contains your music playlists, leave your smartphone behind for the duration of your exercise time. The world won’t come crashing down. And you’ll feel better because you took charge of your life.

Sam Page, CFT 

How to Tighten + Tone Your Inner Thighs

HEY SAM: Wondering if I could get some advice from you on the troubling “inner thigh” — I really want to slim my inner thighs, but they seem to keep bulking up.  I’m getting to the point of wanting lipo. Help me, buddy. ~James, Salt Lake City, Utah

I have found that repetitive motions, using only body weight, to be very effective in toning up the inner thigh. For example, try squeezing a very small rubber ball tightly between your upper thighs, with feet raised off the floor at a 90-degree angle. Perform 25-30 crunches, then drop your arms and neck back, and just pulse the ball with your upper thighs over and over again. You will begin to feel the inside of your thighs burn. Keep going for about 30 seconds past the “burning” point. Don’t use ankle weights. In fact, I recommend using only your own body weight and isometric movements.

Another tool you might like are a series of DVD’s from a fitness studio in Los Angeles called Pop Physique, which is all the rage among ladies here in Hollywood. The principles behind their uber-targeted workouts are to tone the stomach, inner thigh, transform your arms, and lift your butt. My friend Lisa treated me to a month of Pop Physique classes for Christmas. As a dude wearing dance tights, surrounded by 20-30 ladies, I found the PopPhys workouts in the Silverlake studio to be both challenging as hell, and fun. I’m sure the DVD’s capture some of this while offering a great workout targeting these areas!  ~Sam  

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