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Elite Miami Personal Training

Dubail Fitness Institute - Brickell/Miami Personal Trainer

Grocery Shopping Guide to Clean Eating

A big problem I find members have with reaching their fitness goals is food.  So today, I am going to explain how I shop and get all my groceries. A solid food program is the bases of any good fitness program.  Train hard, eat the right food to recover and you will be reaching your fitness goals in no time.

If you’re just starting a fitness journey or you just need a little refresher course on eating clean, the best place to start is with your grocery list. Don’t let all of your hard work in the gym go to waste. Stack your home with food that helps you reach your goals.

There are 2 ways to shop for food. First, let us discuss the new way to grocery shop.

1) The New Way:  I hate grocery shopping and I hate to cook, so I have taken advantage of the great things the internet has to offer.

A. Instacart:  This is a cool new way to buy groceries and it is easy and convenient.  I pick my favorite foods and add them to the cart. It’s that simple. This includes proteins (eggs, fish, chicken and turkey), fiber (lots of frozen veggies) and carbs (oatmeal, brown rice, potatoes, Ezekiel bread, and high fiber wraps). Then I click place order and my groceries are delivered within 2 hours for $5.99.

B. Do not forget to order spices, hot sauce and salsa to add flavor your foods. The great thing about shopping this way is one, it saves me a lot of time.  Two, I am never tempted to buy processed or fatty foods that are not part of my fitness plan.

C. Amazon:  This is where I order PB2, Kodiak Pancakes, and a few other items that may be hard to find in stores. Also, buying online is cheaper.

D. www.CleanPlanetFoods.com  I love this company.  Like I said earlier, I hate to cook.  I order 80% of my proteins from this website. This company sells cooked chicken and other meats that are individually wrapped and the food is never frozen. Proteins are moist and taste great.  Since the food is vacuum wrapped, it makes your chicken last at least 40 days in your refrigerator. Just so you know; you have to order at least $100 worth to get free delivery and it arrives to your door step in just 2 to 3 days.

NOTE: After reading this, it may sound like I am a sales person, but I do not make any money or profit from this company. CleanPlanetFoods.com has made it so much easier for me to stay on track with my food plan.  This is how I am able to eat clean and stay lean.

2) The Old way.  Going to the Grocery Store:

I still go to Publix once in a while, so if you still go to the grocery store, I am going to give you the low down on how to shop and eat clean. When shopping, do not go hungry and try to get in and out as quickly as possible while making the healthiest and most cost-effective choices. When you don’t have a plan, you end up rolling up and down the aisles and grabbing food you don’t need. Not only does that often mean a higher probability of walking out with some unhealthy choices, but it means you will be paying more to make yourself fat.  So buy only what you need, not what you want.
There are Two types of people 1) Variety.  2) Boring.

I am ok eating the same things every week. But I also know that people who eat the same food every day are going to struggle to stay on track with their nutrition.  Start with changing your protein – fish, chicken, pork, lean steak and include two different vegetables per week.  The most important thing for variety is adding spices and flavoring.  Go crazy with it so you are not tempted to use butter or creamy sauces.

Here are some options to add variety to your diet:

Seasonings: garlic, oregano, paprika, rosemary, ground black pepper, sea salt, shredded coconut, low sodium soy sauce, low sodium teriyaki sauce, parsley, paprika, mustard and cinnamon.

Fats: MTC oil, Almonds, almond butter, peanuts, peanut butter, cashews, cashew butter, walnuts, chia seeds, coconut oil, extra-virgin olive oil, grapeseed oil and hemp oil.

Here is a list of additional proteins, carbs, veggies, and fats

Protein: Boneless, skinless chicken breast, cod, eggs, egg whites, lean ground chicken/turkey/beef/pork, salmon, flounder. Ground meat should be 90% lean and 10% fat or even leaner.

Complex carbs:  White/brown/jasmine rice, Ezekiel bread, low carb high fiber wraps, traditional oatmeal, quinoa, whole wheat pasta, steel-cut oats,  Legumes: Black beans, kidney beans, garbanzo beans and pinto beans.

ADD color to your diet, TONS of Vegetables, some fruits: Apples, asparagus, avocado, beets, broccoli, blueberries, cranberries, carrots, celery, dates, garlic, green onions, green beans, dates, kiwi, lemons, oranges, pineapple, kale, mushrooms, red bell peppers, romaine lettuce, spinach, strawberries, tomatoes and zucchini.  This is great way to add color to your diet.

3. No liquid Calories or Junk

You already know you should avoid cakes, cookies, chips, ice cream and soda if you want to get lean. But what about those so-called “healthy” items that are really diet busters in disguise? Watch out for juices made from concentrate (get 100% juice or make your own), frozen vegetable blends with sauces, and packaged rice blends. Some frozen vegetable blends with sauces pack a bunch of unnecessary preservatives, sugar, and carbs.  Since you now know how to shop, this is the last thing you need to do…

4.  Clean out your kitchen.   Throw it away or DONATE !

Okay, it’s time to take a hard look at what’s already lurking in your refrigerator and cabinets. If your goal is to be lean and healthy, you shouldn’t have any foods in your possession that threaten your new goals. Go back to the above list. If you see items that do not fit into these categories, throw them away or donate them to a local food pantry. Just get them out of reach!

If you like to set up a consultation to review your food plan or training program, email me at [email protected] or call me at 305-859-2345.

Live Elite,

David Dubail

Should You Read Fitness Magazines?

Should You Read Fitness Magazines?

Earlier this week, I had a conversation with an Elite Miami Personal Training client about all the misinformation in the health and fitness industry.  She told me that in her old life, meaning before she was a member of my Brickell personal training gym, she would read magazines and try to piece together a diet or workout plan.

The only problem was that each magazine, and sometimes articles within the same magazine, contradicted one another.  In one, she would read that Paleo was the way to go, and yet another told her that being vegan was the only true answer.

It was the same with exercise.  She’d piece together routines from different exercises she found, but in the end the routines were ineffective and dare I say “unsafe”?

Magazines must keep you interested in reading month after month. They purposefully go out of their way to create controversial topics and provide half-hearted solutions to tough problems.

After all, we all want a lean body and rock hard abs in just 15 minutes a day, right?

You see, if magazines really gave you the answer they’d be out of business.  They’d basically say to eat as many real, whole foods as possible.  Limit sugars as much as you can too.  Basically the more “real” you can eat – the better.

As for working out… be active every single day.  If you want a specific routine then focus on functional exercises – ones that mimic every day activities like a row or squat.

Magazines can’t tell you the whole answer because it’s not really that complicated or sexy.  So they sell you the sizzle instead of the steak and hope you don’t mind.

My job as a Miami personal trainer is to get you results.

That’s a huge difference.

I know a few fitness models who have graced covers of fitness magazines and I can tell you that they do not look like the cover you see.  They go into prep mode and once they get the shot… they go into recovery mode.  Meaning they go back to doing healthy things like drinking water.

It’s a weird world, my friends.

The point of this article is one thing: most of us spend time and money trying to piece something together for our health.  The results are non-existent in most cases.  This leads to burn out and frustration and the dreaded yo-yo’ing of the number on the scale.

So as with anything, if you want to see results in the fastest, most efficient, and safest way possible then the answer is to work with an expert.  Get on a plan or program to help you reach your goals.

If we haven’t had the chance to meet yet, then let’s get something scheduled.  You can call me at 305-859-2345  to book a private 30-minute consultation with me.  There’s no hard sell and no pressure to join.  We just spend some time together chatting about your goals – what is it that you really want from life?

I’ll share what we do here, answer all of your questions, and show you around.  If you like what you see and hear, then we can talk about the services I provide.  If not, that’s ok too.  Like I said, it’s just a conversation and I’m looking forward to it.

Live Elite,

David Dubail

 

 

“We Had Too Much Ice Cream”

“We Had Too Much Ice Cream”

Last week, one of my clients at my Miami personal training studio came in and told me about her weekend.  She and her family had some out of town guests and because of that their routine was a bit atypical.

When my client, let’s call her Kate, was younger she ran a bunch of marathons and was generally a fit person.  She naturally had a thinner frame and well… when you train for a marathon you burn a lot of calories.  So she looked fit and healthy to many people – including herself.

Kate never really worried about healthy eating like most of us.  She just ate what she wanted and she was happy with her weight.  Her weakness was sugar.  She loved to eat cereal and would often snack throughout the day on candy.  Her favorite was M&M’s.

But as she aged things changed a bit.  For one thing, Kate had ovarian cancer a few years back and had to undergo chemotherapy.  This damaged her immune system for quite some time and because of the type of cancer she had it was best for Kate to have a complete hysterectomy.

This essentially threw Kate into menopause overnight.  One minute she had healthy hormone levels and the next… well… she was all over the place.

This radical change in her health and in her body had many last effects, but the one Kate struggled with the most was her weight gain.  Kate was no longer able to run marathons and with her hormone levels out of whack… she was not able to simply eat as she always had.

Suddenly her low immunity, her lack of physical activity, and her lifetime of eating what she wanted and when she wanted had her feeling out of control.

These days Kate is back to running and managing her hormone levels.  She has had to learn a lot about nutrition though and finally got off the sugar diet.

It was easier than she thought it would be.  I remember when I first met Kate and her biggest worry was not that she couldn’t do a workout program, but rather that she wouldn’t be able to quit sugar.

But she did.  She learned to eat healthy foods that were as close to all natural as possible.  She was able to manager her weight and make this her new lifestyle.

So when she came to me last week and explained that she had too much ice cream with her out-of-town guests… neither of us worried about it.  We knew that she was dedicated to her health and that she did the work of putting boundaries in place.

We also knew that by telling me this bit of news that she had some accountability.  It’s not that splurging on ice cream every now and again is a bad thing – it’s only bad when that “sometimes” becomes an “all the time”.

Having someone in your corner that holds you accountable is important when you’re on a journey to health.  Lots of my clients at Elite Miami Personal Training start with me because they have a specific goal in mind and they’re looking for someone to deliver a specific plan to help them reach that goal, but many of my clients stay with even after reaching their goal because they know the power of a coach.

Visit DubailFitness.com to schedule your free 30-minute consultation with me.  I’d love to go over your goals, your journey so far, and what you’re specifically looking for in a program.  My goal is to be the person that shows you that your goals are possible when you have the right support and guidance along the way.

 

Live Elite,

David Dubail

Music Makes It Better

As a personal trainer in Miami for over 20 years, I remember a time when working out to music was quite difficult.  Your choice was basically whatever the gym decided to play over the speakers.  As time passed, we could bring in a Walkman or a Discman, but they were too clunky and quite infuriating to use while trying to life weights.  The cord always seemed to get caught just as I was doing some overhead presses.

Apple kind of changed the game when they introduced the IPod.  It was a magical little device that allowed us to create our own mixes and bring our music wherever we wanted.  It seemed like overnight everyone’s gym bag included not just a sweat towel and sneakers, but also an IPod.

But if you’re old enough to remember this time, then you also remember the frustration of having to buy all the music that you wanted.  And our playlists were awesome at first, but after about 2 weeks, we were craving other songs – which meant more money to buy new songs.

Despite all of this, one thing remains true – music makes working out easier.  There’s something about listening to songs that make us move a bit quicker or inspire us to go a little longer.  For some people, it’s listening to sweet 90’s R&B and others it’s all about the Rocky Theme song or the current Top 40.

Music motivates us to keep going and it takes the bland feeling out of the treadmill like nothing else can.  There are many days that I feel as though my cardio would simply cease to exist without my music.

What about the tempo of my music?

One of the things that you will want to keep in mind when you’re working out is how fast your music is. While you want something that’s faster in pace, you don’t want to choose anything that’s so fast that you can’t keep up or you over-exert yourself. Some techno music can be a little too fast for light cardio workouts or strength training.

Pace your workout to your playlist

On the other hand, you’ll want to make sure that you’re not including songs that are too slow either. Generally speaking, you will want to start with slower music for your warm up and stretching, then slowly build up the tempo of your music and then bring it back down again for the cool down.

Having almost constant access to free Wi-Fi or data plans means that we can now use services like Sirius XM, Pandora, or Spotify. Now you can listen to playlists that are never the same and are totally free, or very inexpensive. That’s why at our Miami personal training studio, we use Pandora. We play whatever music our client likes.

It seems as though technology and music have teamed up to make working out even more fun. Music also makes the time go by quicker than ever before.  Tunes can set a mood, a tone and even make or break the workout. Music is a large part of our lives and our culture so if you’re not yet using it in your workouts, give it a try!

Visit DubailFitness.com to schedule your free 30-minute consultation with me.  I’d love to go over your goals, your journey so far, and what you’re specifically looking for in a program.  My goal is to show you that your goals are possible when you have the right support and guidance along the way.

Live Elite,

David Dubail

The Art of Losing Weight

The Art of Losing Weight

As an owner of a Miami Personal Training studio, we know some things in life are nothing more than facts and figures – budgets, engineering, construction, algebra, blueprints, taxes, and other really fun and exciting things (insert sarcasm here).

And most people think that weight loss is nothing more than facts and figures.  If they just have a certain number of calories, then they’ll lose weight.

And add to that, the lower the amount of calories… the better.  Right?

Maybe not.

It’s the old saying “calories in vs calories out.”

Well, weight loss isn’t quite that simple.  Don’t get me wrong, weight loss is about some numbers, but it’s also an art form.  Remember the term “body sculpting”?

For example, simply eating less calories isn’t always the answer.  Did you know that if you eat too few calories that you’ll be tired, sluggish, and eventually destroy your metabolism?

It’s yo-yo dieting at its finest.

As a Miami Personal Trainer for 15 years, I hear this all the time. First you swear that this time you’ll eat less (and better).  So you do for a few days or a week.  Then you can’t handle it anymore.  You’re craving foods, you’re running low on energy, your head is feeling fuzzy, and… well… you grab whatever is nearby and that’s usually something processed, filled with sugar, and loaded with empty calories.

Now, you feel a bit defeated because you “cheated” on your diet.  And you know this feeling because you’ve felt it many times before.  Before you know it… you’re back to eating whatever you want whenever you want it.

Weight loss is about numbers, but we often forget about the art.  We forget about the stuff that goes along with learning how to eat healthy for a lifetime. We forget about the roller coaster of emotions.

We forget about the white knuckling to make it through a dinner party without “messing up”.

But here’s the great news – many of us forget how great it feels to succeed.  And many of us simply don’t know what it feels like to actually, literally, feel healthy.

That last line is a big one.  Many of us have never, ever felt healthy.

The art form is simply this journey from where we are now to where we want to be.

And that journey is filled with numbers (calories, macros, sugars, etc.) but also emotions (frustration, ups and downs, and triumph).

I specialize in partnering with people on this journey.  I know what it takes from the science to the art form so that your goals are realized.

This is the difference with my service.  I care.  I walk with you on the journey.  I’m there for it all.

Visit www.EliteMiamiPersonalTraining.com or call 305-859-2345 to schedule your free 30-minute consultation with me.  I’d love to go over your goals, your journey so far, and what you’re specifically looking for in a program.

 

David Dubail, Owner

www.EliteMiamiPersonalTraining.com

 

10 Reasons You’re overweight!

Over the years, I have worked with hundreds of clients and I have come up with a top 10 list of why people are overweight! 

  1. YOU SKIP BREAKFAST.
    After a seven- to eight-hour fast, you need energy! Food is fuel and by eating breakfast, the right breakfast you will jump start your metabolism. Instead of just grabbing fruit to go, make sure you add some protein. A protein rich breakfast (eggs, Canadian bacon, protein smoothie) will help keep/build muscle and help keep you satisfied longer.
  1. YOU EAT HEALTHY, BUT TOO MUCH AND DON’T BALANCE IT OUT WITH MOVEMENT.
    I am glad you are making healthy choices, but keep in mind that although these certain foods are good for you, they still have calories! When a magazine article says avocado, nuts, olive oil or almond butter are healthy fats, they are right. Eating these products are good for you and they are healthy fats, but that does not mean you can eat as much as you want. Your daily fat % should be between 20-30% of your total diet. The same goes when you read an article that says red wine is good for you (the studies were done with 4 to 6 oz., not a whole bottle: 500-600 cal) or that dark chocolate is healthy, 2 oz. not the whole bar. Remember these foods are dense with calories and can add up very quickly. Another example, 20 raw almonds have around 12 grams of fat.
  1. YOU DON’T EAT ENOUGH VEGGIES.
    I have said this before and I will say it again. Veggies are the key to permanent weight loss. If you eat more veggies, you will get more nutrients in your diet. Fiber will keep you full longer in between meals.  Vegetables are very low in calories, approximately 30-50 calories per a cup of broccoli.
  1. YOU DON’T SLEEP ENOUGH AT NIGHT.
    (This is something I need to work on) Not getting enough shut-eye at night can increase your appetite. Not only that, but it affects your recovery, energy, and focus, add that equals bad workouts. Try to get at least seven hours of sleep a night. 
  1. YOUR FOCUS IS ON CARDIO.
    Cardio will help you burn calories, but it doesn’t help RE-shape your body, build muscle, or improve definition. Weight training should be the focus of your time spent in the gym. The more muscle you have, the faster your metabolism will be! Hit the iron and turn your body into a fat-burning machine.
  1. YOU AREN’T EATING ENOUGH.
    If you are working out, you need to eat. The worst thing you can do when trying to lose weight is to starve yourself. Not only will it mess up your metabolism and prevent you from gaining muscle, it can also lead to overeating at times because you are so hungry. I recommend spacing your meals out and tracking your calories and macronutrients. Try myfitnesspal.com (FREE) to make sure you are taking in enough fuel throughout the day.
  1. YOU EAT OUT TOO MUCH.
    Going out to eat with friends is a lot of fun, but eating out more than you are cooking at home can make it difficult to drop body fat. Not only is the temptation there to order drinks, appetizers, and desserts, but the main dish is likely cooked with sauces and oils, which can add hundreds of calories that you are not aware of. Let’s not forget about the free bread you love to eat with that meal. I suggest that you make more meals at home and if you do go out, try ordering healthier options with sauces on the side.
  1. YOU LOVE DRESSING/CONDIMENTS.
    Throughout the day, the “extras” that you add to your meals could be the reason you aren’t seeing results. Think about the creamer in your coffee, cheese in your omelet, dressing and bacon bits on your salad, and the BBQ sauce on your chicken at night. All of which add hundreds of calories to your day. Try almond milk in your coffee, salsa on your omelet, balsamic vinegar on your salad and mustard instead of ketchup. Stop eating mayo, it’s garbage.
  1. YOU CHOOSE LOW-FAT/FAT-FREE FOODS.
    When you choose foods that have a lower calorie count or lower fat, typically they are filled with extra sodium, sugar, or chemical additives. Not only that, but when the calories are lower, we tend to eat more of it and end up consuming more calories than we would if we just ate a regular portion of the real thing.
  1. YOU AREN’T PREPARED.
    Cook your meals in advance and always plan two meals ahead. Being prepared will prevent you from grabbing the quickest and most convenient food choice (which usually isn’t the healthiest).

This can be a lot to take in.  Remember take it one day at a time, plan in advance and be consistent. It may take you months to make these changes and have it become a habit.  Cook more at home and eat real whole foods.

If you need help getting back into shape, call me at 305-859-2345 or send me an email and we can set up a consultation and discuss your fitness goals.

David Dubail

Owner, Dubail Fitness Institute

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P.S. Look, I get it. There is so much info out there and too many health and fitness magazines with mixed messages. Each month it is different method. No wonder people are confused!

Anybody can write a calorie restricted diet and allow you to lose weight fast.  But what will happen when you stop and go back to the way you always eat. You will gain the weight back, especially If it’s a food plan or diet you do not plan to follow the rest of your life.  The thing is, diets work—to a point.

You need to find a program (nutrition and training) that YOU can stick to for life!  In the meantime, there could be other reasons you are not losing weight. There are things you may not have thought made much of a difference in the big picture. However, this could be the reason you are not reaching your fitness goals.