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Consider These Ideas The Next Time You Try To Lose Weight


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Happy Tabata Tuesday!

As you know by now, the tabata protocol is a solid and efficient way to shed unwanted weight. I have a special post to excite and inspire you today!

Shedding pounds and health aren’t always tied together. The creation of muscle increases the density of weight within an individual and can even cause a person to gain weight, given that they are building more muscle than they are burning fat. It’s important to learn the ways to lose weight correctly; losing muscle can be very harmful in its own right. Learn the tips and tricks to lose weight without losing muscle in this article.

An important part of proper weight loss is to eat at least three times per day. Skipping meals only lowers your metabolism and therefore causes you to gain weight, or lose it more slowly. Make sure that you eat a healthy breakfast  in the morning and then another meal with a solid snack for the day.

In an effective weight-loss exercise routine, it can be very helpful to schedule your workouts as early in the day as you can. Exercising first thing in the morning provides you with increased energy levels throughout the day. It also helps your mood, because all day long you can be proud of the fact that you already got your workout done.

Ignore what your scale says. A lot of people find themselves easily discouraged when their scale does not indicate that they are making immediate progress. If you are exercising and dieting properly, just ignore the scale entirely. Keep up what you are doing. It might take a little while, but eventually you will begin to see results.

When you arrive at work, park your car as far away from the entrance door as possible. The calories burned by this extra walking every work day can really add up and help you lose weight faster. If you use public transport, get off the train or bus a stop before your destination and walk the extra distance.

Reduce the amount of carbohydrates that you eat throughout the day. Also do not eat any carbohydrates late in the afternoon or in the evening. You can increase the amount of good fat and protein that you eat to compensate for your lost calories when you cut out the carbohydrates.

Get rid of clothes that do not fit you anymore. Motivate yourself to keep the weight off by only buying clothes that fit your body now. Remove any clothes that are now too large for you from your wardrobe. You can donate them to charity or sell them for a tidy sum.

A key tip for anyone embarking on a weight loss program is to shift focus away from the number on the scale. Weighing oneself on a daily basis can seriously undermine weight loss efforts, because the normal fluctuations that will surely register on the scale can have a devastating impact on motivation and morale. A better strategy is concentrate on positive changes in body shape and muscle tone, rather than on actual weight in pounds.

Eliminate soda to lose weight. You would probably be shocked to know how many calories a day you are getting just from your sugared sodas. If you trade one super-sized soda for a no-calorie water instead, you can cut 400-500 calories. Multiply that over several drinks a month, or a week, and you can see how quickly that adds up.

Avoiding obvious anorexic behavior sounds easy but can easily tempt the amateur exerciser with its surprising results. Making sure to perform weighing tests with regularity and eliminating other factors can help regulate this behavior. Additionally, solid knowledge and application of the many other details listed in this article can help an individual realize their true progress into getting their goal body.

Take these tips and convert them into a winning strategy! Talk to you again soon!

Yours In Success,

Jeremy LaRochester

Stop falling for weight loss myths


Happy Monday to you!

I hope you had a great weekend and are ready to kick butt this week. I was a bit troubled over a conversation I had with a friend over the weekend about trying to lose weight and eating better. She was talking about a wrap that would allow her to slowly begin to eat better, but immediately be able to wear a dress she hadn’t been able to wear in over six months to go to a party. It left me no option than to tell her what I thought about her situation and to also write this post for you.

it works biz

Salons, spas and affiliate marketing companies have been offering body wraps for years. Now they have become the newest way to lose fat. The truth is, you may lose weight and inches but the loss is temporary. It may last up to a week but the loss is entirely water weight and will be regained. This article will discuss the pros and cons of body wraps.

Exercise can be pretty boring. When trying to lose weight, make sure you have some entertainment during those long cardio sessions. Get a book to read or even an audio book to listen to. Create a music playlist that is fast and high-energy and will keep your body moving.

A vital step in weight loss success is understanding portion sizes. Get in the habit of reading the nutrition label before you eat or drink anything. As I always say, if you don’t know what it is….DON’T EAT IT! Although the carbs and calories may look fine at first glance, you will often be surprised to find that there are two, three or more servings in that one bag or bottle.

A great weight loss tip is to pack your lunch. No matter how carefully you make your selections, food choices at restaurants are always going to be higher in fat, calories, carbs and sodium than what you can make yourself. You can still treat yourself to a lunch out on occasion, but make a habit of taking your lunch with you most days.

It may seem hard to find time to exercise when trying to lose weight, but you can burn calories by doing your regular household chores. Vacuuming, washing dishes, and doing laundry are all regular chores that burn fat. Since everyone finds time to do housework, it is easy to do some exercise every day. If you are more ambitious, you can get a solid workout in first thing in the morning taking no more than 20 minutes.

A simple way to stay on task when it comes to weight loss is to have an accountability partner to do these things with you. Having a friend that is also eating healthier and exercising along with you can motivate you to keep going, even if its under the obligation of your promise. Also, this way, not everyone around you is eating the fatty foods you can barely resist.

Adjusting your bedtime ritual can help you be successful on your weight loss journey. Adding an extra hour of sleep time has been shown to help people make better decisions when it comes to the food they eat. Feeling more alert also helps to reduce stress-eating.

Try sucking on an ice cube as a means to curb a craving. This trick works well because the desire to eat is often sated just by having some sort of foodstuff in your mouth.

The benefit of a body wrap is really softer, smoother skin. During the treatment, you will sweat and remove some toxins from the body but, like water weight, the toxins will eventually return. Body wraps are probably best for someone who wants to look a bit slimmer for a special evening or weekend. Regular body wraps are not dangerous as long as you remain hydrated.

Do you want temporary and more expensive, or permanent and life changing?

Thanks for reading.

Jeremy LaRochester
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Tabata Workouts And Best Options For Beginners


Tabata Tuesday!!!

I did my Tabatas today….did you?

Tabata workouts are a type of HIIT – high intensity interval training- where you put your body in full power drive for twenty seconds, rest for twenty seconds, and then do it again—seven times over. But, it is actually much more intense than HIIT as it requires that you do the 20 second intervals at maximum level of intensity. This is of utmost importance and will include gasping for breath, extreme muscle burn, sweating and the ultimate push with the most exertion.

It’s a super-efficient way of getting your body in shape. Tabata exercises may target various parts of the body because there is a vast amount of moves to choose from and so you can use different exercise for the 20 second intense intervals based on the muscles you want to concentrate on.

Exercise Bike Tabata

If you have an exercise bike, the most basic Tabata exercise is simply cycling. But rather than sit there going at it for the typical boring hour, you’re going to do a carefully timed workout for the Tabata protocol.

Get out a stopwatch, or set your smartphone somewhere where you can reach and see it. The regular stopwatch will work, or you can download one of the many Tabata timing apps freely available.

For twenty seconds, pedal as fast as you can. During this entire high intensity period, your speedometer should read at least 35 RPM.

Another good way to turn up the intensity meter is to up the resistance or incline levels.

When your stopwatch shows twenty seconds or your Tabata timer bleeps it out to the world, stop. Just rest. Hang out there for exactly ten seconds, and then start again, using all the breath and energy reserves you’ve been gathering in the last ten seconds.

Do twenty more seconds of your fastest possible pedaling—again, going at least 35 RPM—and then rest again for ten more.

For a Tabata training session, you need to do 8 sets of twenty seconds each, spaced by ten minute rest periods. When it’s finished you may want to cool yourself down a little by some gentle cycling. It is also important to do a 5 minute warm up to get the muscles ready for the intense phases.

That’s one example of a Tabata exercise session. But it is only one. You can make up your own Tabata exercise sessions by putting together sets of exercises that target the muscles you need to work on.

More Tabata Regimens

For instance, if you feel you need some focus on upper body strength, push-ups are a great way to workout without any extra equipment. To do a push-up, you lie on your stomach on the floor and then get into plank position; hands slightly more than shoulder width apart.  Your toes should be biting into the floor, your body in neutral position. Keeping yourself in a completely straight line, lower yourself so your chest touches the floor.

Exhale, but keep your core muscles engaged, and then push up with your hands till you’re back in the starting position— keeping yourself in a straight line the whole time.

That’s the basic push up.

A Tabata push-up session means you have to be really, really, intense about your push-ups for twenty seconds. Do as many repetitions for twenty seconds as humanly possible, all while keeping perfect form.

Then, you can relax and play dead for ten seconds. As soon as the ten seconds are up, though, go all out again—high intensity, working as fast as you can go.

When 8 rounds are completed, your Tabata push-up session is done. You might feel dead, but your body has completed an important milestone on the road to better health.

Tabata Mash Ups

There are more than 25 different moves that can be used in Tabata training. You can mix and mash them together in one session, or simply the same one over and over.

For example, you can do Russian Twists for 4 of the intense 20 second sessions and then Mountain Climbers for the other 4 sets.

You can also do a low and high impact mash up, by doing Sit Ups for the first four 20 second intervals, then take it up a notch and do Box Jumps for the other four.

No matter which you choose, you will never be bored, and you will keep the body at peak level of fitness because you are constantly keeping it guessing and challenged.

Final Thoughts

 Tabata is intense and highly effective. Make sure to learn the moves you plan to do and keep perfect form to eliminate the risk of injury.

If you are new to fitness then you should start slower and build up, using the exercise bike for Tabata will be your best bet until you can work up to the more intense full body moves, like Burpees, Mountain Climbers and Lunge Jumps.

 

****ATTENTION ALL WOMEN****

 

If you would like to see an increase in gains through your tabata workouts, A trainer I know named John Barbin, graduate of UF, has a product called Venus Factor, an advanced way of coordinating your eating habits and fitness routine into a systemized process to maximize fat loss. If you know me, I don’t do many endorsements, however, John is someone I know and trust and this product rocks! Besides, it’s just for you ladies. You can check it out here.

Yours In Success,

Jeremy LaRochester

P.S. – Here’s the link again for Venus Factor

21 Days To Make You Accountable


I’d love to work with you, motivate and inspire you. To help you achieve your goals faster.

But paying hundreds of dollars a month for a fitness coach is out of your budget?

Good news for you – As you well know, It takes 21 days to develop a new habit… and I want to help you get over the first hurdle on your way to a new you!

You can rest easy: there’s no catch and there’s no hidden fees. I have established this service to those individuals looking for a real, long term solutions. This program is designed for those needing a coach to get them started.

It’s a very simple win-win situation.

As the client, you get:

One on One fitness & nutrition coaching to include 4 scheduled phone consultations and unlimited email correspondence from me each month.

How does fitness coaching work?

In the same way that a soccer coach helps you get better results in soccer, or a voice coach helps you improve your singing, my fitness coaching programs help clients produce fulfilling results in their personal and professional lives.

How do l as your fitness coach do this? I listen, question, support and provoke. I suggest possibilities that you may not have considered. I help you find solutions and strategies that will work for your unique situation.

Most coaching is done over the internet, email and telephone. Although the idea may seem strange at first, it’s very effective and you’ll enjoy the convenience and efficiency that this allows. That means that you don’t have to limit your goals due to time constraints.

How Do We Get Started?

I am waiting for you contact me for a short consultation to discuss how I can provide your fitness coaching needs and help you tackle your first 21 days to a new you. The initial consultation will last anywhere from 15 to 30 minutes.

You can receive fitness coaching at my special 21 day accountability rate of $49 a month! This offer will be available until Friday March 13, however it may not make it to Saturday at this rate!

Would you like to hire a fitness coach?

You can start today. Click here now.
If not now, when?

Sign Up Now!

Talk Soon,

Jeremy LaRochester

Are You Slowly Sinking?


Hey, I wanted to send this to you because…

…well, maybe someone needs to hear it.

I know that some of you are in a position
where you have to do something.

You need good news and good fortune.  You just can’t afford to keep sticking your foot in the door again and again and not advancing your situtation.

You feel like you’re slowly sinking.  You research plan and try everything you know to do for hours trying to find
that one special program that will work for you.

You can’t afford to lose again.

I know what that’s like.

I was so frustrated with my fitness business when I decided to serve the diabetes community. I previously failed in my business and felt to take the failure as a semester of fitness education and try again.  I honestly wondered if focusing my efforts on type 2 diabetes was even smart for me and my business.

I even thought about giving up a few times.

Boy, am I glad I didn’t.

So, here’s my reason for emailing you today.

It’s not to sell you anything.
It’s not to tell you that you need to join me on my quest to eradicate the world of diabetes…this is about you…
For You.

It’s to say this:

Don’t give up.
Hang in there.
You can do this.

No matter what anyone says, as long as you believe in you and you take action in that direction it can happen.

I’ll help you.

Let me know if I can answer any questions for you about how this can be a different experience for you.

And most of all…don’t give up.

You’re more powerful than you think you are.

To Your Success,

Jeremy LaRochester

Jeremy.larochester@gmail.com

Discovering Your Passion And Purpose


“I can’t seem to discover why I’m on the planet.”

“What is my purpose here? I know there’s something I’m supposed to be doing, but I don’t know how to find out what it is.”

“I don’t seem to be passionate about anything.”

I’ve heard these complaints over and over from my clients.

Discovering our passion and purpose is vital to our joy and well-being. The problem is that many people have lost touch with any sense of their passion and purpose and have no idea how to access this information.

The blueprint for this information lies within our core Self, our essence, the true Self that is often buried during our early years. If our true Self was not seen and validated by our parents, teachers, or other caregivers, it is likely to have gone underground. The self many of know as our “self” is generally our wounded self, our ego, the self we created to get love and avoid pain. Our wounded self has within it all of our fears and false beliefs, and does not have access to what is true for us.

How, then, do we discover our passion and purpose if the blueprint for this information is long buried? The good news is that while it is buried, it is not lost. Anyone can reclaim this information if you are willing to do the inner work of healing your wounded self.

I’ve worked with many of my clients who, as they practice the Mental Fitness process that I teach (email me for my FREE coaching course at Jeremy.larochester@gmail.com), gradually heal their fears and false, limiting beliefs to the point where their true Self comes peeking out. This is the vital, alive aspect of ourselves, the aspect of us that just wants to joyfully express ourselves in the world. As you allow this aspect to emerge, you will gradually discover what truly brings you joy.

In our society, we tend to ignore our special talents and choose our careers according to what will give us a sense of security. Too often, however, what makes us feel safe does not fulfill us spiritually. For example, a client of mine, Roger Klinger who worked for many years as an attorney, but he never enjoyed it. He made lots of money, yet when he consulted with me he was suffering from anxiety and depression. He had become an attorney because his father had been an attorney and wanted Roger to follow in his footsteps. Roger had gone along with what his father wanted for him because he didn’t know what else he wanted and now, in midlife, he was miserable. He yearned to discover his passion.

A few months after starting Mental Fitness, Roger remembered that he had really wanted to be a teacher. He had never seriously considered teaching because he felt he couldn’t make enough money, but now he was willing to make far less money because he was so unhappy with his present work. Roger went back to school and got his teaching credential and is now a high school social studies teacher in Escondido, CA. The last time I spoke with him he was radiant! He loved working with adolescents, and he felt he was making a real contribution to their lives. For the first time ever, he felt alive and passionate about his life. His wife decided to take up some of the financial slack by doing something she had always wanted to do: design children’s clothing. She started her own mail-order business and is thrilled with it. Their marriage and family life is flourishing because both of them are happy and fulfilled within themselves.

While it may not always be possible to change your work immediately to something you love, if you follow your passion, it will often lead you there. And even when you have to earn money in ways that do not express your soul, you can seek volunteer opportunities and hobbies to express who you are. Often these can lead to the work that you will eventually do.

Your soul has a deep desire for you to express yourself in ways that brings you joy. It is your job to discover what that is and to bring it about.

Yours In Success,
Jeremy LaRochester

Jimmy Hoffa in Jacksonville…


This went out today. Enjoy!
Press Release





For immediate release                 For Further Information contact: 
                                      Jeremy LaRochester
                                      Phone: 904-497-4472
                                      email: Jeremy.larochester@gmail.com

Fitness Professional Vows To Help 1000 People Eradicate Type 2 Diabetes

Jacksonville, Florida
Jeremy LaRochester, fitness professional and NESTA member has
taken a bold move seldom seen in the fitness industry by
challenging the pharmaceutical therapies utilized for diabetics.


"No person suffering from diabetes has ever been cured of 
diabetes through pharmaceutical medications - ever." Jeremy 
LaRochester continued, "It's never happened in the history of
medicine. However it has been cured through natural means
and proper supplementation"




Conventional medicine continues to insist that diabetes is incurable. 
The approach of the medical community is that of 
extremely toxic chemical medications and processed dead foods.
Of this, Mr. LaRochester says this system, "simply doesn't work."

Jeremy further states that big pharma and conventional medicine
remain silent on the natural healing processes because it 
certainly does not enhance the greater agenda which is the bottom
line. Utilizing what Jeremy calls a 90/10 rule of nourishment 
90% live plant based proteins and 10% meats allows the body to heal
itself to a great extent with additional supplementation.

Jeremy adopted a vegan eating strategy at the age of 10. His 
father died when Jeremy was 9 from a heart attack due to 
complications from diabetes. Jeremy's older brother also suffered
a fatal heart attack at just 34 years old - also related to
diabetic complications. "It's at home with me. I've experienced 
up close and understand the devastating effects it can have 
on a family and children. I have two small children and I teach
them the value of not just good fitness habits, but outstanding
eating choices which translates into excellent eating habits
as they get older. My goal of 1000 people to help eradicate 
their diabetes is small. I'm attempting to give someone their
life back so they have years to share and do whatever with 
family and friends, or just themselves."

 


"It's very unfortunate and sad that diabetics in some form feel
like the medications being taken are maintaining them.
They're actually causing further complications - such as severe liver
disease. This is one of many untold truths that diabetes 
medications are well known for liver and kidney disease."




For more information on Jeremy LaRochester and his mission to
eradicate type 2 diabetes, visit www.larochesterfitness.com



                              ###

Achieve Goals Faster with a Personal Fitness Coach!


image

I’d love to work with you, motivate and inspire you. To help you achieve your goals faster.

But paying hundreds of dollars a month for a fitness coach is out of your budget?

Good news – I am offering a Level 1 fitness coaching option. Now you can hire me as your personal fitness coach for a very affordable $50 a month. Yes, you read that right! Only $50 for phone consultations and unlimited email support each month.

Interested? Click here to select Now!!

You can rest easy: there’s no catch and there’s no hidden fees. I have established this service to those individuals looking for a real, long term solution. This program is designed for those needing a coach to get them started.

It’s a very simple win-win situation.

As the client, you get:

One on One personal fitness coaching to include 2 scheduled phone consultations and unlimited email correspondence from me for $50 a month.

How does fitness coaching work?

In the same way that a soccer coach helps you get better results in soccer, or a voice coach helps you improve your singing, my fitness coaching programs help clients produce fulfilling results in their personal and professional lives.

How do l as your fitness coach do this? I listen, question, support and provoke. I suggest possibilities that you may not have considered. I help you find solutions and strategies that will work for your unique situation.

Most coaching is done over the internet, email and telephone. Although the idea may seem strange at first, it’s very effective and you’ll enjoy the convenience and efficiency that this allows. That means that you don’t have to limit your goals due to time constraints.

How does Fitness Coaching work?

It’s very simple. First, click here to see short profiles of all the fitness programs and packages.

I recommend that you contact me for a short consultation to discuss your fitness coaching needs and get a sense of the style and layout of the programs. The initial consultation will last anywhere from 15 to 30 minutes.

After you decide which coaching program you’d like to start, I will explain all the details about how to get started. Then we’ll set up your first appointment and complete all the administrative work to include payment. I accept credit cards and debit cards for online payments.

You can receive fitness coaching at the special $50 a month rate until February 28th. You can stop any time by providing email notification with two week’s notice.

Would you like to hire a fitness coach?

You can start today. Click here now.
If not now, when?

Bonus- For those that act now I will include 4 additional phone consultations.
Thats a savings of $160!

Sign Up Now!

Contact: Jeremy LaRochester
                  LaRochester Fitness
                  904-497-4472
  Email:  jeremy.larochester@gmail.com

One Step Toward a Healthier Life


January is the start of a new year and a time when many people make New Year’s resolutions to be healthier. Maintaining a healthy weight and staying active can help prevent or delay a number of chronic diseases, including type 2 diabetes. Small changes – such as losing a small amount of weight and becoming more active – can go a long way toward improving your health. But even if you know what to do, figuring out how to do it and fitting it into your daily routine can be a challenge.

Change begins with just one step. This New Year, make your resolution stick by taking the first step toward a healthier life. My Elite Coaching Package  will help you take the first of many small steps that can lead to big rewards.
Once you have taken the first few steps, I can help you make a plan to help you reach your health goal:
Think about what is important to you and your health. What are you willing and able to do?

Decide what your goals are.
Choose one goal to work on first.
Decide what steps will help you reach your goal.
Pick one step to try this week.

The key to reaching your health goals – and keeping your resolutions all year long – is to set a goal and I will make a step by step plan for you. Resolve to make the first step at LaRochester Fitness Coaching then I’ll be in touch with you to get dialed in.

Yours in Success,
Jeremy LaRochester

Need your opinion on this…


Happy New Year!

This post will be a little bit longer than usual for a great reason.
My fitness coaching programs are growing so well I thought
it would be a good idea to do a short ten minute survey
to learn how people really think about fitness.

If you decide to take my ten minute survey over the phone,
I’m going to give you $100 credit toward my Online Coaching Program.

So if you have a few extra pounds that ya want to lose, reply
back to this email with the best number to reach and the
best time to call you for the ten minute survey.

Ok, just to recap:
Take a ten minute phone survey.
Earn $100 credit towards online coaching program.

Just email me with the best number to
reach you at the best time to call.

Talk to you soon,
Jeremy LaRochester
Jeremy@larochestercoaching.com

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