NOW LISTEN UP, RECRUIT. If you want a leaner, harder body in time for summer, you must take action right now.  Here are a few basic building blocks to cleaning up your diet and shedding that fat. (I’ll add to this list often, so check it for updates).

Eat often, and listen to your body (eat when hungry) but get into the habit of eating 6 small meals a day and NOT 3 squares. A “meal” is considered 1 serving of carbs and 1 serving of lean protein. If you don’t eat both, it’s not a meal.  A “serving” is about the size of the palm of your hand.

Eat breakfast. Don’t ever skip it. It truly is the most important meal of the day.

Practice Zen Cheating™ (a Sam Page Fitness original). If you absolutely must cheat, I want you to get a chair, and sit in front of a mirror. Then, watch yourself while you eat or drink whatever it is you must have.  Become fully conscious and fully aware of each bite, and watch your Adam’s apple as you swallow.  This is a remarkably effective way to curb addiction.  You can cheat as often as you like, but you must practice Zen Cheating.™

Consume a meal-replacement drink containing high quality protein within ONE HOUR of weight training.

Food is fuel. Before you eat, ask yourself: “Self, what am I going to be doing for the next 2 hours?”  If you’re going to be sitting around in the house, don’t eat so much. If you’re going to be going to the gym, eat accordingly. You should think in terms of fueling your body for what you’re doing next, not eating for what you’ve already done.

by CONNY VAN DYKE

The #1 thing that I have learned when accepting the custom Zig-Zag meal plan from my trainer, Sam Page is that, when you are given the plan, don’t question it; do it.  Do not start substituting foods or asking Sam if you may substitute foods.  You have engaged a professional and it makes no sense to augment, delete or substitute information which you have decided to follow.  No more than you would second-guess your auto mechanic, your doctor, your lawyer or your accountant.  If you adhere to the plan, you will see a marked change in your health and in your body contour/shape.  After only 10 days, I began to see difference in the way my clothing fit me.

Conny Van Dyke is an accomplished actress, singer and songwriter whose career has spanned 20 years. Her guest starring role on CBS’ “Cold Case” last fall marked her return to prime time.

Although looking at the numbers on a scale can be helpful, it is also noticing the change/shift in your body shape.  Muscle mass develops and body fat decreases. Both things are necessary to achieve a healthier and more physically attractive you.  I have adopted the plan sincerely enough that it has changed the way in which I perceive food and it has broadened my understanding of how my body is happier.  Even on my “Cheat Days” (Wednesday and Saturday), there are so many things that I would have eaten last year which I now wouldn’t think of eating!  This includes the portions of these things.  If you pay attention to your body, you will notice that it is repulsed when you even think of consuming a huge lump of something heavy and laden with sugars and starches. Your body has begun to respond to the right things it has been given and no longer wants to break-down for utilization the junk with which it was once forced to work.

Yes, I have lost 27 pounds. It has made a huge difference in my appearance but, and more importantly, it has made a huge difference in the way I carry myself, my ability to think more clearly and to be present.  I do not have the same pain intensity in my back because I am not carrying the same load around.  That means a lot to someone like me who has had 2 back operations and has some arthritis.

by BRONSON PAGE

For the past four years, I’ve spent a total daily average of $12 on breakfast and lunch from the cafeteria at work. This translates to about $3,000 a year, for four years… you get the picture.  Plus we all grazed on snacks provided by the company.  With the financial downturn, they were the first perk to go.  If I went to lunch off-site, with coworkers, I would spend $20 instead of $12.  So given the national belt-tightening, and the effect of company-sponsored Danish butter cookies on my waistline, I challenged myself to find an alternative to the self-indulgent work time nosh.

Choosing from Trader Joe’s selection of ready-made meals and other non-refrigerated goods, I assembled the following meals for about $50: breakfasts and lunches for two work weeks, with only three items that need refrigeration, and the rest fitting into a standard desk drawer.

I chose 10 different entrees: ready-made Indian, Spanish, Thai and quiche selections.  They range in price from $1.49 to $2.19, and only the quiche requires refrigeration.  I increased the protein with almond butter in place of peanut butter, and by mixing a can of tuna into the ethnic food selections before warming it in the microwave.  The spiciness masked any heavy tuna flavor, and it tasted great.

Next time, I’ll try it at Von’s and let you know how it goes.

Borne of her desire not to “subsist on lemon water in the middle of winter,” Actress Gwyneth Paltrow asked her physician, a detox diet specialist, for an alternative to the Master Cleanse, (which is so two years ago). Says Gwyneth:

“[My doctor] actually thinks that the Master Cleanse can be dangerous because the liver is not supported by the nutrients it needs. What it came down to was this: you can detox easily and effectively while you continue to eat as long as you are cutting out the foods and other substances that interfere with the detoxification process.”

The cleanse itself focuses on antioxidant heavy smoothies and lots of spicy soups (like the watercress miso) and steamy herbal tea. Clients who have actually done the cleanse enjoyed the cucumber mojito and miso soup.

You can find the complete weekly menu (and obligatory medical warnings) here.

I’m just starting a cardiovascular exercise program and am about 140 pounds overweight. Should I start this exercise program now, or should I try dieting and wait to lose some of the weight first, and then start the program? I’m having difficulty keeping up in the classes and the movements seem really difficult. —Pamela, Redondo Beach

You’ll lose weight more rapidly if you combine calorie restriction with exercise rather than just restricting calories alone. If you’re having trouble with the classes, try non-weight bearing activities, such as bicycling on a stationary bike, swimming, or working on an elliptical machine which will protect your joints, ankles and wrists while you begin to lose the weight.