Blog Archives

I’d like your feedback please…


Hello Everyone!

Wow, I’ve been blown away by the emails and comments I’ve received on my trainings and messages about diabetes strategy sessions. It’s been insightful, inspiring, enlightening…

And – I know there’s always room for improvement, and that’s something I’m committed to.

So I’d like to ask for your help. Would you be willing to give me some feedback about your experience?

Everyone sees something different and I’d like to know what you see, what worked and what didn’t – so I can continue to master my craft, and serve you even more.

So here is how you can help: Please schedule a 15 minute conversation to give me your feedback here

You’ll be talking with me of course! I’ll be happy to take you through a few brief questions or just listen if you have a

lot to say. At the conclusion of our session, I will send you a brief follow up survey for you to let me know where I need to focus on to improve my coaching practice.

As a thank you, I will give you my new portable workout system: “7 at Home Workouts” free, plus exclusive access to one month of lifestyle mastermind (how to master your life through fitness, nutrition and lifestyle) program as a token of my appreciation.

Thank you again for helping!

Jeremy LaRochester

P.S. You can book your 15 minute conversation here.

Structure Your Meals


It’s a lot easier than you think!

When structuring each meal, the easiest strategy is to follow the simple 4 step plan:

Step one – begin each meal by meeting your protein requirements. Remember that most people will need about 20-30 grams of protein per meal to meet their daily total requirements of one gram per pound.

Step two – Load up on the vegetables and fruits. As for a general rule, since fruit typically increases blood sugar levels consume fruits either early in the day or post workout when blood sugar levels are typically lower.

Step three – keep the meal within you per meal caloric budget (as calculated in phase 1). If and only if you are still within your caloric budget, then you can moderately add “Quality Carbs” to fill the remaining caloric demands.

Step four – do not allow fat content to exceed 30% of the caloric value of the meal. Of this, fats should be consumed from non animal source “healthy fats”

Keep this in mind as you continue to refine your eating strategy.

Have a great day!

Jeremy LaRochester

Starving Your Body Can Make You Gain Weight


No, that title is not a typo.

One of the things that makes people not get the weight loss results that they want is that they may occassionally be starving their bodies. There are two basic ways that this can happen. One is for it to be done inadvertently—like when you just get busy and forget to eat. Another is when you purpose deprive your body of food to try and “speed up” your results.

Regardless of how it happens, either scenario in this case is equally damaging. Although you will decrease the calories that you take in which may lead to some short-term weight loss, the kicker here is that you will be slowing down your metabolism. What this means is that after the starving is over, your body will hold onto the next meal you eat for dear life, expecting be be starved again. If you allow starvation to become a habit, you will actually be contributing to your own weight gain in the future. Therefore, make sure that you are keeping your meals no more than 4 hours apart. As long as you do this, you will be supporting the healthy metabolism that you’ll need to lose the kind of weight that you’ve committed to.

Yours In Success,

Jeremy LaRochester

Another Year…Greater Expectation


Hi, how’s it going?

I know it’s late for some and early for others (like me!). I just wanted to spend my last day at a round even number saying thank you to all that read, support and give me the feedback and attention that pushes me to continue doing what I love! That said, I’ve set some pretty lofty goals for this year and so far it’s been exactly as I thought – hard! It’s more than worth it because when I stop and think, I am helping someone because someone helped me. My mother…many years ago, made a choice and sacrifice that every woman makes when you give birth – you put someone else ahead of yourself. As I parent, I understand that with children, however I understand the aspect of parenting, not bearing children.

All things considered, I will continue to develop strong solid information and provide it for those that really want to make a change in your lives. You can always reach me – I’m committed to your success regardless of everything else.

With tomorrow being my birthday, I will thank my mother, for truly if not for her I would not be here. No, really…the cord was wrapped around my neck and my heart stopped beating. I almost didn’t make it, had it not been for the courage and strength of my mother this blog post would not be. As I get older, the expectation of my legacy grows larger and larger. Each year isn’t about a resolution, it’s about becoming the best – better than last year but better each and every day. How will I know when I get there? ETG is what I do (embrace the grind), helps focus, education and mindset. What I do now with my passion of eradicating diabetes is one of the reasons I am alive today. I WILL accomplish that portion with great effectiveness.

That said, enjoy your night and Sunday. Think about your purpose in life. Why are you here? What is your contribution to society? Leave me a comment below, I’m interested in what motivates you in a positive direction this year.

Thanks for Reading,

Jeremy LaRochester

904-497-4472

Food For Diabetic Thought


How’s it going!

So something a little different today. I wanted to give you some food and snack ideas if you have diabetes. The following is a list that I have compiled that may help select healthy alternatives rather than negative feel goods!

Guava– Diabetics who received guava juice for four weeks experienced a reduction in glucose of nearly 25 per cent.

Figs– Figs are higher in fiber than any other fresh or dried fruit per serving, containing about five to six grams per portion of three figs. The type of fiber found in figs may reduce the risk of developing type 2 diabetes by slowing down the digestion and absorption of sugars in foods.

Asparagus– Just one serving of asparagus supplies almost 60 per cent of the daily recommended intake of folate, one of the B vitamins. Folate helps reduce levels of homocysteine, a substance in the blood, which at high levels can increase the risk of heart disease.

Additionally, one serving of asparagus significantly increased the action of insulin, which helps mop up excess blood sugar.

Potatoes – I know you’re saying “Come on Jeremy….potatoes?” Yes Potatoes!
A piece of “tater” peel can reduce blood sugar levels. While about 50 percent of the nutrients is actually in the potato itself there is also a little known secret. Want to know? Well alright, washing your face with cool potato juice clears up blemishes. Potato contains a high concentration of sulphur, potassium, chlorine and phosphorus which cleanses the skin. I bet you Madeline won’t tell you that!
Strawberries– Strawberries help control type 2 diabetes by reducing blood glucose levels after a starchy meal as well as block the enzymes responsible for promoting inflammation in the body.

Walnuts– Walnuts contain a powerful antioxidant melatonin, which promotes restful sleep. A U.S. study found eating walnuts increased blood levels of melatonin three-fold. Also, it is widely believed that Walnuts might improve insulin resistance in those with type 2 diabetes.

I hope that you find this useful and can incorporate some if not all into your daily routine. As always, make sure that you maintain an active lifestyle if just walking for at least 30 minutes a day, playing with your kids! If you would like to learn more to eradicate diabetes and beat type 2, email me at jeremy.larochester@gmail.com
Thanks for reading and have a great weekend!

 

5 Ways Of Defeating Plateau


Happy Humpday!

I hope you are doing awesome! Today I want to share some tips and strategy on getting over the exercise and results hump… otherwise known as Plateau. That dreaded word that you do not want to hear, let alone experience. Especially if you have been diligently exercising in an attempt to get fit or lose weight. We have all experienced a plateau at some time all of a sudden you stop losing weight or you just can’t seem to run any faster. When you hit a plateau, don’t panic. It doesn’t necessarily mean you need to work harder or spend more days at the gym.

Here are five ideas that may help you break through in record time.

Take an Active Rest

If you have hit a plateau, it may be time for an active rest. Take a week off from structured exercise, and instead take leisurely walks, play ball with the kids, or take a yoga class. Active rest rejuvenates the mind and the body and allows for overworked muscles to rest and rebuild. You will return to exercise stronger and ready for new challenges.

Time to Eat

As you increase your fitness level, your body’s metabolism may increase and so will your calorie needs. If you hit a plateau, evaluate how much you are eating. You may need to eat more than you have in the past for your body to continue to increase its fitness level. If you find you are often hungry, this is a clear sign you need to eat more to sustain your exercise program.

Mix it Up

If you do not vary your workout routine your body will eventually run on cruise control, and you will experience a plateau. Try new cardiovascular activities, bodyweight variety, or use free weights if you always use machines for strength training. Changes in your routine will surprise the body and force it to adapt, bringing you to new levels of fitness.

Different Day, Different Intensity

Varying your activities, or cross-training is important to avoid or break through a plateau. While cross-training the type of activity is often recommended, it is also important to cross-train the intensity of your workouts. Specify different days of the week as low, moderate or high-intensity days. Try interval training work at a low intensity for a couple of minutes and increase to a high intensity for a couple of minutes, and repeat. If you use a heart rate monitor, be sure your average heart rate for your exercise sessions vary from day to day.

Sleep It Off

Be sure you are getting enough sleep. Getting the right amount of sleep for your body will allow time for your muscles to recover from exercise. This will ensure that you can come to your next exercise session with enough energy and at full strength to take on a challenging workout.

If you are still frustrated, find inspiration in the story of Chris Witty, winner of the Gold Medal in 1000 meter speed skating in the 1998 Winter Olympics. A month before she was to compete in the Olympics, she was diagnosed with mononucleosis. Of course she had to cut back on training, and at the time that she should have been preparing to peak for competition. Not only did she win the Gold Medal, which nobody expected, she broke the world record! Imagine what a little rest might do for your workouts!

If you find you still cant break through that plateau, then make the decision to ride it out. Sometimes a plateau is necessary to allow the body to catch up with a new body weight or fitness level. Rest assured your body knows what is best and will break through the plateau at the right time!

Keep Training Hard and Smart!
Thanks For Reading and have an Awesome Day! Please fill out my form.

Balance Life and Win


As you develop your fitness and nutritional plans, your specific needs are your own. However,there is no doubt that if you want to win at physical activity, you need your mind and body to be and remain in balance. You probably have
heard this many number of times, but it is the same as day one.

You need to ensure your eating strategy contains a balanced variety of whole foods (vegetables, whole grain, etc) to be successful.

The intake of living foods will provide your body with all the essential building blocks that it needs. This includes vitamins, minerals, fats, carbohydrates, and proteins. Each of these elements plays their own role, one that is crucial to your overall success.

Think of food as a team effort. You know that you are only as good as your team is, right? When you do not provide all of the right nutrients to your body, to limit them, they can not perform as a team and then the overall whole suffers.

How many times does the star athlete go down in a game and the team crumbles around them? Or, how many times does someone that is a smaller asset and the star can not longer hold the team up? The same is true for food.

The body needs each one of these pieces for the whole to work. The goal that you have is to learn what it needs and how it needs them to get the whole working well.

Thanks For Reading

Have an Awesome Day!

Visualize…


Hey what’s up everyone!

I spent the day going over a few things, nothing too serious because I wanted to spend some time with my kids and just be dad and have fun. I learned why they like clowning around and are becoming excellent practical jokers…thanks dad!

The reason for my post this evening is to share a concept that many seem to have a little bit of a problem with. Whenever you decide to do something new, like learn jiu jitsu, it can be a very fun and exciting time. Anyone that has taken martial arts understands that as a beginner you are going to be handled. Blue belts can make a new and eager white belt feel like they should have left their Gi at the door when leaving. The thing to always keep you centered on your goal is to visualize what you wish to accomplish. In Jiu Jitsu, maybe you just learned a sweep from the guard and can’t wait to try it out. The more you visualize sweeping your partner or opponent, the easier it becomes when you are “in the battle.”

Life is the same way…always visualize whatever is in front of you. It’s like a form of mental practice. A calming mechanic to allow you to relax in sometimes stressful situations. Most would agree that your thinking is clear, clean and pure when totally relaxed so why wouldn’t you always want to be this way?

“Who put this thing together?….ME…Who do I trust…ME!” – Al Pacino Scarface

This should be your moment of clarity because the only person that can get you to commit mentally to something is you. Another form of visualization is meditation so if you are into that, by all means practice and believe in it.

I hope this little tidbit gives you another tool to place in your toolbox of mental fitness and toughness.

Have an Awesome Night!

Thanks For Reading.

Death By Sugar…


Refined Sugar is killing you and those you love!

The recent research on ‘Added Sugar’ (Ref: Cardiovascular disease JAMA Feb, 2014) was very clear. The higher the added sugar content of your daily calories consumed, the greater your risk of dying from Heart Disease.

As Dr. Chauncey Crandall, one of America’s top cardiologists, covered in his recent ‘Heart Health’ newsletter, glucose (along with e numbers in prepared and packaged foods), causes chronic inflammation in the arteries and this causes the fat to ‘take hold’.

Heart disease and cancer are now equal first in America as causes of death, comprising over 50 per cent of the total.

The most common sources of ‘added glucose’ are soft drinks, from Coca Cola to Ribena (37%), grain deserts (puddings) at about 13.7% and categories such as ice cream and dairy desserts (6.1%), smoothies and supermarket fruit juices (8.9%), and chocolate and biscuits (5.8%) following well back.

But it doesn’t stop there. Such ‘added sugar’feeds cancer cells, which (unlike healthy cells) are inflexible. They need glucose, without which they wither and die (although there is some evidence that an amino acid, glutamine, in protein may be used sometimes as a fallback).

Chronic inflammation is also a factor in cancer, both in cause and in metastases and, as with Heart Disease, insulin lies behind these as it affects COX-2 which drives bad localized hormones called eicosanoids. In 2010 Tian Xu of Yale concluded these localized hormones turned on two cancer-causing genes.

What is also apparent is that people with the highest levels of plasma glucose develop more cancers; while those people with cancer that do not control their plasma glucose levels, survive least.

In the face of all the mounting evidence on the damage glucose causes, is it not time to ask why hospitals continue to serve sugar-ladened ice cream, have drinks machines selling the leading culprits outside every ward, and even supply patients having chemotherapy with booklets on diet suggesting they eat cheeseburgers, doughnuts, milkshakes and sugary drinks?

Of course, no one wants patients dying of cachexia – but this affects only 7% of the total at most. Should the other cancer patients be exposed to the risks inherent in encouraging them to eat cancer-stimulating foods? And why not follow Professor Seyfried of Boston, and others, who point out that there is clear research that omega-3 in fish oils can dramatically reduce the risk of cachexia.

Glucose is a dangerous chemical toxin that pervades our lives and damages our health. It is time Governments, and especially our health service providers, got a grip on the reality of these everpresent dangers.

Thanks for reading!
Have a Great Day!

Jeremy LaRochester (CPT)
904.762.7664
Email Me

Great Workout…in 10 Minutes!


Let’s face it…while we all would love to hit the gym an hour a day, five days a week, our lifestyles often won’t allow that to happen. Just because you’re hard-pressed for time doesn’t mean you can’t be active. Here’s a simple, at-home or at the gym, 10 Minute Total Body Workout to get you going when time isn’t on your side.

A pair of 10 to 20 pound dumbbells (lighter if you aren’t as strong), some floor space, yourself, a mirror (optional).

This workout is designed for two things:  to maximize your output in a small amount of time, and to hit all of the major muscle groups. Not only do total body workouts compress your workout time, but they can also help boost your overall metabolism and help you achieve overall fitness.

Directions: Perform each exercise for one set consisting of as many repetitions as you can for 45 seconds. Then rest for 15 seconds before beginning the next exercise.  Once completed with all exercises, rest for 45 seconds then complete two more sets of each exercise.

Exercise #1: Dumbbell Push-Up to Plank Rows

Begin in the pushup position, using the dumbbells as grips, much like a push up machine. Perform a regular push up then hold the top of the pushup position. From this position, perform alternating straight rows by pulling the dumbbell towards your chest.  Alternate arms and repeat for the set.

If you don’t feel comfortable using the dumbbells, you may perform a regular pushup, then rotate your torso towards the ceiling, extending one arm towards the sky. Return to the original position, then alternate arms.

Max this move’s effectiveness: engage your core muscles–pretend like you’re about to take a punch to the gut…feel that? Core engaged!

Exercise #2: Dumbbell Squat to Shoulder Presses

Take an overhand grip on the dumbbells (like you’re holding the handlebars on a bike), standing with your legs nearly shoulder-width apart. Hold them at shoulder height with palms facing forward. Perform a regular squat. (Note: You should imagine that you are sitting down on a chair to achieve the optimal squat form. Remember to keep your back straight, bent slightly forward at the waist.) In one fluid motion, return to your beginning position and press the dumbbells overhead, fully extending to achieve maximum range of motion. Return dumbbells to shoulder height and repeat.

Be explosive during the shoulder press portion of the exercise. You should feel like you’re pushing your feet through the floor, practically coming up on your tippy-toes. Take a tip from Exercise #1: engage your core the whole time!

Exercise #3: Shadowboxing

Cardiovascular endurance can help maximize your performance in a lot of places: the gym, work, or even the bedroom! A great way to get high intensity, interval cardio is through shadowboxing.

Stand approximately an arm’s length away from your mirror (if you’re using one). The point of this exercise is to stay moving the whole 45 seconds. Practice throwing punches towards your doppelganger (in the mirror) or a spot in space where your “opponent” would be. Throw punches in combinations of 1, 2, 3, and 4 punches. To maximize the effectiveness of the exercise and to gain that total body workout, practice bobbing and weaving: move your torso in a “V” direction, to bob move your torso left to right and vice versa like in a windshield-wiper like motion. Stay active for all 45 seconds of the exercise.

So there you have it, short, powerful and motivating!

Have an awesome day!