2012 Resolutions

Happy New Year everyone!!

2012 is upon us and it's definitely time to put a few thing into focus. What are the top three things that are constantly on your mind. If you are like any one of us it's probably: Health, Family, Money! (In no particular order). How have you been treating yourself this past year? Have you kept a fight going with someone out of spite? Have you spent a little more than you should? Have you put on a few extra lbs over the past while?

I hear you! Its time to take a step back and make some true resolutions for 2012. Almost 90% of us will keep a resolution alive for about four weeks until we slowly start to see it burn out like cheap vanilla scented candle. Instead of joining the masses, put yourself into that 10% that stays focused on you. Don't let the office employees drag you down, don't let social media get in the way or influence you in any way. Be you, be yourself and you will slowly see yourself start to shine.

It all starts with the morning stretch as I like to call it. When you wake up in the morning, sit up in bed, take a deep breath in, raise your arms in the air, stretch well and when you breath out, say to yourself "Today will be better than yesterday". Keeping a positive outlook on everything is 60% of the battle. The other 40% is truly up to you to decide where to put it or take it from.

Make a resolutions list. Don't take too much on at one time, most of us try to "octopus" ourselves and try to take on to many things at once. Focus on one thing at a time. Your list should consist of the three most important achievements, goals, or outcomes you are looking to reach this year. Take one challenge on at a time and focus on each one specifically. Maybe even set yourself a time line and really push yourself to hit those target dates. Take it from me that nothing feels better than hitting that target date, accomplishing that goal and staying with the resolutions you have set for yourself.  Maybe even challenge yourself or have your significant other take the challenge on with you, and don't be afraid to reward yourself for hard work. Maybe your goal was to loose 10lbs in three moths, and you hit that goal, maybe you should go out and buy those jeans you know you were looking at and new you couldn't fit. Maybe you wanted to be noticed by your boss for all your hard work, and finally they called you into their office and told you how well you are doing or maybe you have cut your personal debt by 20%. Whatever it may be you focus on and decide to accomplish, remember that its all for you and your loved ones at the end of the day. Stay focused, stay on track and you will see yourself feeling more confident, Happy and posotive.Don't be affraid to ask for help!!

Have a fantastic day!! Eat well, excersise daily, and #FOGR  (focus on getting results)



- Adam Wiener






 

Boot camp kicked my but and I love it!!!

Well a few weeks ago, I decided to head of to a boot camp that my sister in law was attending. Let me tell you how amazing it was. I have never worked like this before. Training with a team of people determined to accomplish their goals really helps you push yourself as hard as you can. I would deffinetly reccomend this training camp to anyone who needs to shed those last few pounds, wants to turn over a new leaf in life or just wants to stay fit and healthy.

Having a great instructor and teacher, helps keep you motivated, and knowledge really shows when you are in the middle of "suffering"!!. I will continue to push on and will try to help anyone who needs it a long the way.  Maybe it's time for you to set some goals, get motivated and get out there and do something to help yourself. I'm always available for nutrition consults or even to help anyone achieve any goals they want.

DON'T LET JACK FROST BRING YOU DOWN...DON'T HIBERNATE THIS WINTER!! Get out, Get fit and enjoy life!!




CHEF

The facts about FAT!!

We always talk about how we want to lose weight, trim down, or look like the model on the front of that magazine in the rack at Wall-Mart. . But that's not really what we mean. When we talk about losing weight, we're really talking about losing fat, getting rid of the spare tire, turning the keg into a six-pack. More importantly, it's about having a healthy amount of body fat so we don't put ourselves at risk for myriad diseases. After all, our bodies need some fat. Fat is responsible for regulating our body temperature, insulating our insides and organs and it stores energy our bodies draw on to function. So what exactly is a healthy amount of body fat?

1. What is body fat percentage? It's simple enough. It's the amount of adipose tissue (body fat) we carry compared to our weight. A 160-pound person who is carrying 32 pounds of fat would be said to have 20 percent body fat. We all want to be working toward an ideal body fat percentage, staying within a range where we carry enough fat to feel and look healthy, but not so much that we develop the health issues associated with obesity, including hypertension, type 2 diabetes, heart disease, stroke, and cancer. So what are the ideal ranges, and what are the best ways to get rid of unwanted excess adipose tissue, aka body fat?
   
   Most organizations classify a healthy body fat percentage as 20 to 25 percent for women and 8 to 15 percent for men. Women who have more than 30 percent body fat and men with more than 25 percent are generally classified as obese. There can be some variations that are still considered healthy. Athletes will tend to have less body fat, for example; however, below a certain point, low body fat can be as dangerous as high body fat.
   
   There are various ways to calculate body fat percentage, with varying degrees of accuracy and expense. Many clinics offer what they describe as the only truly accurate readings, derived from water displacement, ultrasonic, or X-ray tests. Much simpler than that are many home body fat scales. While simple, they are fairly inaccurate. The best home device is an inexpensive and simple test using skin fold calipers. These calipers measure folds of skin at various parts of the body and provide an estimate of body fat percentage based on those measurements.
   
   Inaccurate or not, most trainers recommend using some sort of body fat calculation in addition to being weighed on a scale. For most of us, though, true accuracy isn't that important, just as long as we're sure our body fat percentages are going down. We can starve ourselves and lose weight to reach that goal, but a lot of that loss will be muscle loss and won't give us the healthy look or feeling most of us seek.

2. Muscle burns fat. The more muscle you have, the more calories you will burn—even when you're resting! So it's important to follow an exercise program that combines resistance activities, like weight lifting, that build muscle with aerobic cardio activities that burn calories.Constant motivation and activity keep the metabolism at a high working rate and will constantly burn your calories you intake during the day.
   

3. The really good news is that when you exercise, your body begins turning stored fat into glucose for fuel before it begins breaking down muscle for fuel. This is why high-level athletes can eat so much and still stay sleek. One popular exercise myth is that if we're trying to lose body fat, we should just do lots of cardio and sweat and burn fat, then build muscle later. That's a sort of "lose weight now, get in shape later" approach. There's some truth there. The more we exercise, the more calories we expend and the sooner our bodies tap into our fat stores for energy. But by building up muscle, in addition to doing cardio activity, we can burn a lot more calories, even while we're at rest, and maximize the calorie burn during cardio. Plus, when the stored fat begins to melt off, there will be lean, sexy muscle in its place.
   
4. How diet affects body-fat composition. Something we've discussed before is the myth that dietary fat contributes to body fat. This is only half true. The fact is that body fat, or adipose tissue, comes from stored calories. Your body fat doesn't care whether the calories come from fat, protein, or carbs.
   
   Fat does have more calories per gram than either carbohydrates or protein do, so it's wise to monitor the amount of fat in your diet, but if it's healthy fat, like the kind found in avocados, olive oil, fish, or nuts, there's no reason to exclude it from your diet. It's wise to avoid saturated and trans fats, but that has more to do with lipids in your blood, not the composition of adipose tissue.

REMEMBER: Focus on healthy eating, staying active. Set goals for yourself and keep the mindset that if you can accomplish this, you can accomplish anything. Love who you are and focus on being healthy and the best you can be.....

Chef

(Joe Wilkes /Beachbody.com)

Nutrition Simplified!! My five simple rules

Well we all are aware that "obesity" and the "Convenience food era" are slowly overwhelming our population. In a society where people are so job focused, they find it easier to grab something quick on the go, rather than take the time and effort to really make sure what they "are eating" is what they "should be eating".

How many of us stop for fast food more than twice a week?? and by fast food I mean anything that comes from a drive through / a restaurant where you walk in and have to look up to order/ or even a sit down restaurant where the meal takes less time to make than it does to eat. If you are in any of thees categories, I think you need to have a reality check.

Here are my five rules to live by when it comes to nutrition:

1) Portion control: Although hunger may overwhelm you at some points of the day, make sure that you don't over eat. Eating 5-6 times throughout the day will help keep your metabolism constantly working. Eating three big meals a day or even dare i say "skipping breakfast!!" can put your body into starvation mode. Once the body is in starvation mode any food items that we consume will most likely be stored as fat. By eating often and no more than 400calorie meals during the day, you will find you are less "starved" throughout the work day and also could help you start to shed the excess weight.

2) Sweat once a day: GET UP OFF THE COUCH AND DO SOMETHING!!! Physical activity is a must. We get home from a long day of work and the last thing on our mind is exercise. Lets just flip on the TV and find the next best "weight loss" management system!! WROONGG..... Go for a walk, ski, skate, snowboard, jog, anything. The body needs physical activity. No one will ever loose weight by sitting on their ass and being lazy...

3) Fibre is your friend: The body needs at least 25 to 40 grams of fiber daily. Most of us fall very short of this goal. Fiber is the indigestible part of plants and helps our digestive systems in the " cleaning process". Without fibre our bodies could carry pounds of excess cargo that can pollute our bodies and cause extra ponds to be stored. Eat whole fibre cereals, add berries and nuts to desserts (low calorie and low sugar desserts of course). Always choose fresh over cooked fruit. Check the side of the box, cereal is a great way to get your daily intake up and really doesn't taste bad at all....

4) Fresh always: Fresh fruit, fresh vegetables are the way of life. Our bodies can break down almost everything we put into it (except corn?? wonder why.......anyways). Never choose processed anything, if you cant pronounce the ingredient list, then you don't need to eat it. Fresh is best. Fruits and vegetables contain high amounts of fibre, natural sugars and vitamins our bodies need. Cooking or peeling may lead to the loss of essential nutrients and fibre. Fresh frozen vegetables are fine because they have been frozen at their freshest.

5) Set your goals: Don't get lost in this saying! Everyone through your whole life probably told you "you have to set goals", i remember by co-op teacher in high school used to say this to me every time i saw her....Well we are not in high school anymore and time is flying by us at the speed of light. Set small goals that are easy to accomplish like "today I'm going to jog for 20 minutes while watching Top Chef" or "This whole week I'm dedicating to fresh fruit and vegetables". Once you get in the habit of sticking to these goals, then start to set ones that need hard work to accomplish. Self gratification is the best feeling and if you find yourself struggling, just scale back and remember that there are always people there to help you and guide you in the right way....


Live by these rules and you will find yourself on the right track to a healthy lifestyle...



Chef

The Winter Blues

Well it's been a while since my last update. The cold and snow of the winter blues is here. Most of us during this time tend to hibernate and stay home. Sitting on the couch watching T.V, eating chips and thinking about what the summer will bring. All of a sudden by Feb 14Th, (Valentine's Day) we realize that we have put on 10lbs. Blame it on the Holidays, blame it on the weather, blame it on you. Don't beat yourself up, it happens to us all.

Let me be the one to help you out. Call me today and setup a consultation for a full nutrition program, exercise regime and a full life change. I have done it myself. Set goals, achieve them, set more goals and surpass them too. Let me be the one to help you acheive your goals today. Whatever they may be, weight loss, muscle buuilding, tonning that stubborn tummy or just cleanin up your diet to help with general health.
As a Chef in the industry and a fitness and exercise motivated person, I can help you put together a full day to day program that is easy to follow, easy to keep and hopefully one that will change you, your life and your future for the better.

(905)474-2220 Call me today to talk!!

Adam Wiener

Summer Fever

Its never a bad time to throw the perfect party. From elegant sit down dinners, to casual backyard BB Q's. Adam Wiener culinary occasions has the answer to all those party questions. Culinary Occasions is now offering clients the opportunity to become the best hosts possible. Culinary Occasions make the stress of the party melt away with easy planning and execution. With our highly trained staff and custom menu offerings, we can make the event planning aspect of your life the easiest and least stressful part and make your next private event, whether big or small one to remember.
Call us now for you free consult with our event planners or even Chef Adam himself. Adam prides himself in his offering of custom events, new food trends, and that family feel to all his clients. Mention that you have "Summer Fever" and culinary occasions will give you a 10% discount on your event.

Just remember; when family or friends, are coming and your not sure what to make? Just call Adam Wiener Culinary Occasions, and make your next event an Occasions to remember!!

Stay Cool!!

Chef

The Warm weather is here!!!

Well everyone, the sun is finally up and shining bright. What better time then now to book your own private event in your home. If entertaining is your thing then I am sure that AWCO will be the perfect addition to any event, party or get together. June is filling up very fast so get your bookings in now!!

Adam Wiener Culinary Occasions is now offering the "Summer BBQ" package, for $15.00 person, we will offer you a full BBQ package with all the trimmings. Call now for our special offer!!

Chef