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Upcoming Beta Program

Good Morning!

I wanted to get this link out to you so you can help me tweak a program I am working on. If you are interested, leave me your information and I will be in touch. Oh, by the way, the beta program is completely free for you! Click the title link above to sign up. Thanks again and enjoy your weekend!

Jeremy LaRochester



Challenge the Fitness Pro

What’s up everyone!

You know, it is very easy to post articles and nutrition plans, exercises and mental fitness drills to better you in your daily lives. I thought to myself – “self, why don’t you hand the content postings to your audience?” You read that correctly…I am giving you the ability to dictate what posts you see at LaRochester Impact Fitness Blog. I would like your feedback on what fitness matters are most important. Leave me a comment for content, nutrition and exercises and I will be in touch with every action taker. For all of your detailed submissions, email me at All submissions will start to run on April 2nd and will continue until May 27th.

This should be fun and very informative!

Take care and talk to you soon.

Have an Awesome Thursday!

Alright, Enough Mr. Nice Guy…

Happy Tuesday…or at least it should be!

So I thought that opening up and allowing some of my readers, followers and fellow fitness associates would grab the reins for a new adventure and give me content and topics that they felt were important. Well, to my dismay, I received zero submissions. ZERO…kinda surprising to me considering that all that was required was a topic. In a way, I’m glad that there were zero submissions. Why you ask? Well let me tell you…

That mental hard-wiring in us that allows fear, self-doubt and just a lack of ambition to dominate and control us is very evident in your actions. Think of it this way: Would the world need dieticians if everybody ate the way they were supposed to and fitness professionals if you kept yourself in tip-top condition? Obviously not but since we are in great need and demand it proves yet again that many in the world and especially in Jacksonville are still sleepwalking! Think I’m kidding huh? Let me give you a statistic that demonstrates what I am speaking of.

In 2009, Jacksonville Florida was ranked 8th among the countries fattest cities. That is not the top ten you want to be proud of! The sleepwalking has to stop. Take action on your health and fitness. As fitness professionals we have a duty to give you all of the tools and support you need to accomplish and achieve. Your intensity and desire must not only match ours but it should exceed our expectation. A fitness coach should never want more out of you than you want for yourself.

I am a really open and understanding kind of guy, even when it comes to fitness and eating. I realize that it is easy to fall off the horse and get lost in the shuffle of fast foods, partying and bad snack decisions. All can be forgiven if you remember what your goals are, focus and commit yourself to not be side-tracked and realize that goal. One cheat day a month will give you something to look forward to…make that day count. Bust your ass for the month and reward yourself for a day. Make those permanent life changes for your health and fitness and be prepared for your body and mind to give you something that you would not otherwise have at its optimum: Peace of Mind and Satisfaction.

I will leave you with a quote from one of my all time favorite movies, Dune. This is a reminder that all that you see and do each day is a shell of who you can be and ultimately should become. Do not flee from yourself any longer! Break the cycle of self-sabotage and dedicate to real meaningful change in your life!

“I’ll miss the sea, but a person needs new experiences. They jar something deep inside, allowing him to grow. Without change something sleeps inside us, and seldom awakens. The sleeper must awaken.” – Duke Leto Atreides

Dune, 1984 film by David Lynch based on the 1965 Frank Herbert novel.


Have a great week and remember what I told you! Change is Good!


Best Cardio Routines To Lose Weight

What’s Up Everyone!
Among the best ways to accelerate weight reduction would be to do cardio routines. Cardio gets your heart rate up, has got the blood flowing, raises body temperature and heightens calorie consumption. Cardio also strengthens your heart and lungs, improve circulation and other bodily functions. If done properly, cardio routines can prove to be a valuable asset in your health and weight loss program.

Wondering which cardio routines might perform best for you?

Here are a few common cardio routines arranged from the most to the least effective when it comes to weight reduction:

1. Running – Running is really a massive cardio routine since it gets all of the body moving. Running can be a high intensity workout simply by itself. If you do run, make sure to swing your arms and really get your system in to the motion. Try not to run should you experience knee or back pain. Try running on a soft surface such as grass or sand and minimize the time you take on asphalt. Should you have suffered any sort of injuries previously, consult your doctor before running.

2. Cycling – Bicycle riding (so long as it’s done outdoors) is a superb cardio routine. Obviously you need to be experienced in riding a bike, but it can definitely get a heart pumping. Ensure that you ride only in safe places. Steer clear of the side of busy roads. Stay with bicycle lanes whenever possible.

3. Row Machine – This  is really a personal favorite of mine as it’s not only a cardio machine but also an excellent strength builder for the back and biceps. The one downfall of this machine is that you’re seated while doing the work. But pumping the rows back and forth gets you sweating in a minute. Of course, rowing a canoe, in the event that can be done for you, is even more effective. (If you don’t have a gym membership for this, email me at and I will give you an awesome alternative for this cardio option at home with some resistance bands!)

4. Walking – Walking is another great cardio routine. Don’t stroll, do brisk walking and get your arms into the motion. For additional difficulty, you can try walking with small dumbbells or wrist-strap-on weights. Try combining interval running with walking for accelerated weight reduction.

5. Swimming – Swimming is a great body building cardio routine as it strengthens the entire body. However, it is not easy for normal swimmers to have their heartbeat up while swimming and looking after that heartbeat for a long time.

6. Elliptical – The elliptical is great for people who suffered knee injuries as it doesn’t jar your legs. However, it’s almost zero resistance in most cases does not get your upper body into the motion. It can be incorporated into cool down routines for some added calorie burning.

7. Gym bicycle – I dislike the gym bicycle because you usually relax and just pedal away. The act of seated makes this a much less effective routine.

So there you have 7 routines that are great weight loss exercises. Some tend to be more intense than the others but try the ones you can to determine which routine works best for you. Make sure to enjoy your cardio routines. Enjoying yourself will also accelerate your weight loss.

Thanks for reading and Have A Great Day!

Weight Loss Difficulty

Happy Tuesday! I decided to write this post up after one of my readers commented on an article that dealt with the difficulty of losing weight. So I decided to fulfill that request.

Difficulty with weight loss is a common occurrence, but planning and perseverance can help you accomplish your weight loss goals.
Figure out what is causing your weight loss difficulty. Is the reason medical, genetic, a lack of exercise or consuming too many calories? If your reason is not medical or genetic, you may need to further reduce your calorie intake and burn more calories through physical activity to lose weight. Keeping a food and exercise log can help you determine the amount of calories to reduce or signal when it is time to change your workout routine.

Know Your Number: Calories
Since there are 3,500 calories in a pound of fat, make sure that you are reducing your normal calorie intake by 500 calories per day to lose 1 lb. per week. Reducing your normal calorie consumption by 250 calories per day and increasing your physical activity to burn an additional 250 calories per day is an effective strategy to reach your calorie deficit. You can cut 250 calories out of your diet by drinking water instead of most 20 oz. regular sodas. A 185 lb. person can burn an additional 250 calories by exercising on a stair step machine for a half hour.
Exercise and Intensity
Some of the factors that determine the amount of calories a person burns through exercise are the frequency, intensity, time and type of exercise performed. If you are currently exercising regularly and have trouble losing weight, you may need to increase how many days per week you exercise or the length of time you work out to increase your calorie burn. Increasing the intensity of your workouts or trying different exercises may also help you burn more calories. If you are not currently exercising while trying to lose weight, now is a good time to start.
Weight Loss Time Frame
Be patient with your weight loss. You should aim for weight loss of 1 to 2 lbs. per week, which equals 52 to 104 lbs. lost in a year. A slow and steady pace may not be as exciting as losing 30 lbs. in 30 days, but losing weight gradually and developing healthier habits in the process is more likely to result in permanent weight loss than a more aggressive strategy.

Things To Consider
Always check with your health care provider before beginning exercise or modifying your eating strategy. If you are reducing your calorie intake and exercising regularly and still not losing weight, speak to your health care provider, a registered dietician or personal trainer for additional assistance with your weight loss.

While losing weight can be difficult, it is not impossible. Make a commitment, be aware of your portion sizes, read nutrition labels, progressively make your workouts more challenging, hold yourself accountable and don’t let obstacles discourage you from reaching your weight loss goals. People can lose weight using a solid eating strategy as long as they follow it and the strategy provides fewer calories than they normally take in.

I will tell you a little known fact about a major cause for difficult fat loss
In order to properly digest fats, the body needs and enzyme called lipase. Deficiency of lipase can be a contributing factor in obesity. With the proper level of lipase in the body to aid in the breakdown of fats, obesity can be counteracted and regulation of weight management would be attainable for those wishing to lose pounds without drastic steps like starvation strategies that do more damage than good.

Lipase is the enzyme responsible for proper digestion of fats and balancing of fatty acids.

For more on Lipase, click here.

Hope you enjoyed and learned a little bit.

Thanks for reading and have a great day.

Eating Strategy

Hey Guys and Gals!

So as many of you know I can not stand the word diet or what it represents. If you have become used to using the word…forget it. Why? Because it is a temporary fix to a more permanent issue. While what you eat can change overnight, your bodies response is not always immediate. Low Carb, Starvation, HCG, whatever else they are called stop doing that stuff! What you should focus on are more effective strategies to promote better self image, eating habits and overall mental clarity. From now on, use the term eating strategy to define your change in food intake. This is a more accurate description of what you are doing. You are training yourself and body at the same time to provide more nutrition (and hopefully less processed foods) and whole foods into your daily routine. I have outlined about 8 ideas and concepts that will give you a solid foundation to start with. Additionally, I have also provided some tips that may help ease the transition.

1. Commit to consuming 4 – 6 small meals and snacks everyday.

2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.

3. Keep it simple. Don’t get too caught up on the specifics or your diet. Start by simply just counting calories.

4. Eat your foods slower.

5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.

6. Avoid foods that are high in fat and calories.

7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy. (If I could give up Twizzlers you can do it!)

8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.
* let go of old patterns and habits that do not work
* gauge your progress by the healthful habits you are adopting rather than by the numbers on the scale
* identify the emotions and stressors that cause negative behaviors such as eating when you are not hungry
* stop the “should do’s” and do what is right for you
* think positive thoughts about yourself like “I can,” “I am,” “I will”
* make healthful food choices, eat lots of vegetables and grains and
* make exercise part of your life, not just a way to lose weight

This is just to get you started with some ideas. If you would like some suggestions in planning and even in some cases substitutions for snacks and meals, email me at: and I’ll be glad to help you!

Thanks for reading!

Is Saturday Your Cheat Day?

What’s up everyone! Hope you are having an awesome day! I was wondering who out there has been working their butt off and has done so with a cheat day coming up? Saturday perhaps? Well, I thought that I could help you get your cheat day started with a healthy but very tasty breakfast! No filler and no substitutions if you can help it. It’s an awesome way to start the day and your kids might even enjoy eating with you on this day a little bit more!

Apple and Oatmeal Pancakes

1 1/4 cups buttermilk
2/3 cup quick-cooking oats
1 large egg, beaten lightly
2 tablespoons firmly packed brown sugar
2/3 cup grated, peeled apple
3/4 cup all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
2 tablespoons extra virgin olive oil
Use fresh fruit as a topping
Maple syrup as an accompaniment
  1. In a bowl whisk together 1 cup of the buttermilk and oats. Set aside for about 15 minutes.
  2. In a large bowl whisk together the egg, brown sugar and apple. Stir in the flour, baking soda, salt, cinnamon, oil, the oat mixture and the remaining 1/4 cup buttermilk and mixing well.
  3. Preheat a greased griddle over moderate heat. (Remember you can not allow olive oil to burn! Watch your griddle) When hot, ladle scant 1/4 cup batter for each pancake. Pancakes are ready to turn when bubbles appear on top and the sides appear “dry”. Continue cooking until the bottoms are golden.
  4. Serve pancakes with fresh fruit topping or maple syrup.

Makes about twelve (4-inch) pancakes.

I’m getting hungry just thinking about that! Until Later, have a great day!

Thanks for reading

Diabetics and Food Strategy

Happy Monday To You! Today I wanted to shed some light and give you some helpful information about eating with diabetes. Managing diabetes with simply a healthy food strategy will help you control your blood sugar. In this blog post I am going to help you get started, from meal planning to exchange lists.
First, let me say at the outset, what I am proposing here is an eating strategy which is long term and not a “diet” which is designed for short or intermediate time frame. Managing diabetes is developing an active lifestyle as well as understanding and knowing what food are being consumed and what they are doing for you — medically known as medical nutrition therapy (MNT) for diabetes — simply translates into eating a variety of nutritious foods in moderate amounts and sticking to regular mealtimes.

As a diabetic, your food strategy should be one that is a healthy-eating plan that’s naturally rich in nutrients and low in fat and calories, with an emphasis on fruits, vegetables and whole grains. In fact, a diabetes food strategy is the best eating plan for most everyone.

If you have diabetes or prediabetes, your doctor will likely recommend that you see a dietitian to guide you on dietary changes that can help you control your blood sugar (glucose) level and manage your weight.

When you eat excess calories and fat, your body responds by creating an undesirable rise in blood glucose. If blood glucose isn’t kept in check, it can lead to serious problems, such as a dangerously high blood glucose level (hyperglycemia) and chronic complications, such as nerve, kidney and heart damage.

Making healthy food choices and tracking your eating habits can help you manage your blood glucose level and keep it within a safe range.

For most people with type 2 diabetes, losing pounds also can make it easier to control blood glucose and offers a host of other health benefits. If you need to lose weight, a diabetes food strategy provides a well-organized, nutritious way to reach your goal safely.

A registered dietitian can help you put together a food strategy or meal plan based on your health goals, tastes and lifestyle and can provide valuable information on how to change your eating habits. This is one of the things that I like to do during consultations to establish an understanding of what is being consumed and where the transition of food uptake should begin (i.e. fruits, vegetables, protein).

When developing a food strategy, quality is much more important than quantity. You want to make your selections count with these nutritious foods:

* Healthy carbohydrates. During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on the healthiest carbohydrates, such as fruits, vegetables, whole grains, legumes (beans, peas and lentils) and low-fat dairy products.
* Fiber-rich foods. Dietary fiber includes all parts of plant foods that your body can’t digest or absorb. Fiber can decrease the risk of heart disease and help control blood sugar levels. Foods high in fiber include vegetables, fruits, nuts, legumes (beans, peas and lentils), whole-wheat flour and wheat bran.
* Heart-healthy fish. Eat heart-healthy fish at least twice a week. Fish can be a good alternative to high-fat meats. Cod, tuna and halibut, for example, have less total fat, saturated fat and cholesterol than do meat and poultry. Fish such as salmon, mackerel and herring are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides. However, avoid fried fish and fish with high levels of mercury, such as tilefish, swordfish and king mackerel.

* ‘Good’ fats. Foods containing monounsaturated and polyunsaturated fats — such as avocados, almonds, pecans, walnuts, olives, and canola, olive and peanut oils — can help lower your cholesterol levels. Eat them sparingly, however, as all fats are high in calories.

Diabetes increases your risk of heart disease and stroke by accelerating the development of clogged and hardened arteries. There are always foods you should avoid. Foods containing the following can work against your goal of a heart-healthy diet.

* Saturated fats. High-fat dairy products and animal proteins such as beef, hot dogs, sausage and bacon contain saturated fats. Get no more than 7 percent of your daily calories from saturated fat.
* Trans fats. These types of fats are found in processed snacks, baked goods, shortening and stick margarines and should be avoided completely.
* Cholesterol. Sources of cholesterol include high-fat dairy products and high-fat animal proteins, egg yolks, shellfish, liver and other organ meats. Aim for no more than 200 milligrams (mg) of cholesterol a day.
* Sodium. Aim for less than 2,000 mg of sodium a day.

There are a few different approaches to creating a diabetes food strategy that keeps your blood glucose level within a normal range. With a dietitian’s help, you may find one or a combination of methods that works for you.

Counting carbohydrates. Because carbohydrates break down into glucose, they have the greatest impact on your blood glucose level. It’s important to make sure your timing and amount of carbohydrates are the same each day, especially if you take diabetes medications or insulin. Otherwise, your blood glucose level may fluctuate more.

A dietitian can teach you how to measure food portions and become an educated reader of food labels, paying special attention to serving size and carbohydrate content. If you’re taking insulin, he or she can teach you how to count the amount of carbohydrates in each meal or snack and adjust your insulin dose accordingly.

When I talk with someone about a food strategy I always provide a sample plan and I firmly believe in using the exchange system. This is a process that groups foods into categories such as carbohydrates, meats and meat substitutes, and fats.

One serving in a group is called an “exchange.” An exchange has about the same amount of carbohydrates, protein, fat and calories — and the same effect on your blood glucose — as a serving of every other food in that same group. So, for example, you could exchange — or trade — one small apple for 1/3 cup of cooked pasta, for one carbohydrate serving.

I would also like to talk to you a bit about glycemic index and it’s relationship here. Some people who have diabetes use the glycemic index to select foods, especially carbohydrates. Foods with a high glycemic index are associated with greater increases in blood sugar than are foods with a low glycemic index. But low-index foods aren’t necessarily healthier, as foods that are high in fat tend to have lower glycemic index values than do some healthier options.

I have taken the liberty and provided a sample strategy below. Your daily meal plan should take into account your size as well as your physical activity level. The following menu is tailored for someone who needs 1,200 to 1,600 calories a day.

* Breakfast. Whole-wheat pancakes or waffles, one piece of fruit, 1 cup of low-fat milk.
* Lunch. Chicken kabob, 1/2 cup of steamed broccoli, 1/2 cup of cooked rice, 1/2 cup of juice.
* Dinner. Pasta primavera prepared with broccoli, carrots, zucchini, yellow squash and Parmesan cheese, 1 cup of low-fat milk.
* Snacks. Six homemade crispy corn tortilla chips, 1/2 cup fresh vegetables with a seasoned garlic sauce.
Embracing your healthy food strategy is the best way to keep your blood glucose level under control and prevent diabetes complications. And if you need to lose weight, you can tailor it to your specific goals.

Aside from managing your diabetes, a diabetes food strategy offers other benefits, too. This strategy recommends generous amounts of fruits, vegetables and fiber, following one is likely to reduce your risk of cardiovascular diseases and certain types of cancer. And consuming low-fat dairy products can reduce your risk of low bone mass in the future.

If you have diabetes, it’s important that you partner with your doctor and dietitian to create a food strategy that works for you. Healthy foods, portion control and scheduling are necessary to manage your blood glucose level. If you stray from your prescribed strategy, you run the risk of fluctuating blood sugar levels and more-serious complications.
If you have any feedback or questions about this post, email me or comment below and I will be happy to respond.

Thanks For Reading!

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