Throughout my Mom’s battle with cancer, I downed more comfort food and bottles of wine than I care to admit. Take my 35th birthday for example: dad grilled steaks and mom arranged for the most amazing cupcakes. Bronson and I went out later for margaritas. And boy, did I ever feel the full brunt of it: the acid reflux dragon reared its angry ANGRY head. I told mom about it the next day. “You’ve got to eat right, son.” she warned me matter-of-factly.

It would be one of her last admonishments.

It wasn’t the first time the reflux beast had gripped me. Five years ago, (on my 30th) we gathered at El Coyote Mexican Cafe with the same gruesome result. Back then, I didn’t know tacos and tequila were GERD’s best friend, but in the wake of Mom’s warning this year, I knew something had to change. (more…)

I ran across this article by Martha Beck (O Magazine, June ’09) while waiting in the hospital with my mom.

It’s by far the most helpful, accurate article on losing weight I’ve read in 5 years as a trainer.

I’ve personally seen clients do these things, so I know they work.

p.s.  Beck also has a book: The Four Day Win, which I’m ordering from Flashlight Worthy asap.

I HATE THIS TIME OF YEAR. I love Girl Scout cookies (who doesn’t?) and I am often guilted into buying them by my office co-workers. This year I have 8 boxes of Thin Mints and 3 boxes of Samoas—11 boxes total!! WTF!? What am I supposed to do with all of these cookies? —Sick of Samoas

I LIKE THEM TOO, but let’s face it: ever since the Girl Scouts took the trans-fat out of the recipes, they don’t taste nearly as good. Sort of like how you expect the bride’s wedding dress to be freakishly white, but instead she comes down the aisle wearing a “neutral gray.” The same holds true for the taste of the new Girl Scout Cookies. So your first line of defense when you’re under pressure to buy: Remember: they don’t taste as good anymore.

Second, you’re getting ripped off. I don’t understand how a “box” of Samoas can equate to 15 TINY cookies. And is it just me, or do the cookies themselves seem to be shrinking each year? My point is, you’re getting much less cookie for your money. If you’re addicted to Thin Mints, a better value would be had by trying the Keebler brand Grasshopper cookie, which is nearly identical in shape and flavor.

If you’ve already caved, then rationing is one way to put some control on your inner cookie monster. If you’ve already purchased the cookies, take one or two boxes of your favorite cookies and put them in the freezer and limit yourself to one every other day, or whatever you feel is reasonable. If you have problems controlling your consumption of the cookies, try my concept of Zen Cheating.

Give away the cookies to your local food bank, church, or community center. Send them overseas to our military personnel. Take them to an expecting mom. Or the next time you fly, bring a box for the flight attendants. They almost never receive anything nice from passengers, and it might just get you bumped up to first class.

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. (more…)

I DIDN’T EAT TODAY.

It was by choice — I wanted a break from my often constant eating and preoccupation with food.  Yes, I did the “cleanse” thing.

If you talk to my clients or friends, they’ll tell you that I enjoy eating. I preach the consumption of  prepared foods: chicken, fish, brown rice, broccoli, lean meats, egg whites, veggies.  I typically eat 5-6 small meals a day. One or two of these meals is usually some type of protein bar or meal replacement drink.

On the other hand, if you talk to Bronson, he’d rat on me. It’s true I’m a sucker for a good chocolate chip cookie and Krispy Kreme. The last time we had them (Sunday) I ate most of the dozen. Okay, two dozen. But it was cheat day.  I also have a less-than-ideal relationship with sugar, (with Red Vines being my chief weakness in that department) and caffeine (a.k.a. my iced coffee, the “old school way” from the Coffee Bean).

But I’m giving all of this a rest—hopefully a long rest—as I embark today upon a sunrise-to-sunset fast called The Master Cleanser, which you can read more about in one of my earlier posts.   If you’re interested, you can also buy the book here.  Here’s what happened on my day in the fast lane… (more…)

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. (more…)

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.

“HEY SAM:  How do you manage your daily nutrition, and are there any websites or programs that you think are good for tracking your daily calories and meals?”  —Matt, San Diego

Because of Resolution #2, I’ve necessarily been approaching different ways of to getting a handle on my daily nutrition. To lose a pound of body fat per week by June 20, I need to shave 800 calories off my daily 3,800 caloric number.

Today, my friend Eric told me about MyNetDiary which easily tracks your nutrition, with easily navigated pages free from banner ads, for about $5 a month. They make an integrated iPhone application that syncs with your online diary automatically, too.

So far, I’m hooked.

Hey Sam: Do you have a good exercise to get rid of fat on top of the knees? —Jennifer, Orlando, Fla.

You can’t really spot reduce the fatty tissue on the top of the knees. I would recommend strengthening the underlying muscle tissue and connective tissue by doing leg extensions once or twice per week with a heavy enough weight that you can manage 3-4 sets and 12-15 repetitions.  This will build stronger, more attractive quadriceps (the muscle directly above the knee).  To reduce fatty tissue, you will need to follow a program of cardiovascular exercise combined with a proper meal plan. More information after the jump. (more…)