Blog Archives

If You Eat More Than Your Husband…

Hey what’s up, recently ……..

several women have told me they eat more than their husbands and want some help?

If there is any question about it: Men are supposed to eat a little more than women due to higher muscle mass. But I usually just adjust the protein intake about 2 extra ounces.

Don’t be ashamed if you do eat more than your partner. It’s quite normal and there are a few things you can do to fix it.

I think there are several factors that cause the phenomena

“No eat, long time”  Some women say they are just too busy to eat but I think many women tend to have the misconception that eating less is better so they take it up another level and try not to eat at all or skip meals to lose weight.

While this might have worked for you in high school and early college years, this will always cause you to gain weight in the long run and could damage your metabolism.

Lack of water intake- the mechanism in the brain that lets you know you are hungry and thirsty are closely related and most of the time you reach for snack foods (especially salty ones) when you are really just thirsty.  Water is the medium for all biochemical reactions in your body including fat loss.

Stress- The American Physiological Association says Women are more likely than men to report that they eat as a way of managing stress (31 percent vs. 21 percent)

Similarly, women also report having eaten too much or eaten unhealthy foods because of stress in the past month far more often than men (49 percent of women vs. 30 percent of men)

Too many frozen meals- Frozen dinners are a common culprit lunch among women in the office. One of the main problems (other than preservatives, and being carb based meals) is LACK of fresh fruits and vegetables which expand in your stomach and make you feel more full. Processing depletes nutrients and preservatives can make you even more hungry.

If you’re going to eat frozen meals, do it rarely and make sure you accompany the meals with a salad or vegetables.

A few things to help you level out your hormones:

Eat every 3-4 hours. It doesn’t have to be chicken and broccoli every time but something small (Greek yogurt or almonds) will help you from getting ravishly hungry and over-eating at your next meal.

Drink water and then….drink some more. Easiest way to get in your water intake is use bigger bottles, its too hard to keep up with how many cups or bottles you drink. I recommend getting liter water bottles (drink 3 per day)

Workout for stress and don’t be a drama queen. Be proactive vs reactive. Don’t let your emotions control you, control them to your advantage.

Only use processed meals when its just the only thing around. Less the better.

If you are having trouble preparing healthy meals/ fat loss meals- email me at

My mission:
Helping Members get better results,
with sound nutritional habits.

Have a great day!

Jeremy LaRochester
(904) 762-7664


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


Working out but not seeing results on the Scale?

First off, congratulations on getting your weight loss program off to such a great start! You’ve lost both inches and fat your very first week if you have been working at a minimum of 85 percent of your maximum energy output. What? You say you haven’t lost any weight? I didn’t say you lost weight, I said you lost fat, which is even more important. Let me explain a few details about “weight loss” programs, and why you might want to ignore the numbers on your scale, at least for a while.

Although most people say they begin a fitness program to lose weight what they really want to do is change their body composition by losing fat. Losing fat pounds and also replacing a percentage of those pounds with lean muscle. Body composition is your fat to lean mass ratio (lean mass includes muscle). Typically a woman’s body fat ratio should be 22–25% and a man’s should be around 15–18%. Ideally, the majority of pounds you lose should be fat pounds, with only a minimum of lean mass loss. You want to keep your muscle mass — in fact, you should want to add more. Muscle adds strength and is what gives you tone and definition. Also always remember that muscle is denser than fat, so it takes up less space for its weight… which leads us to what you perceive as a problem, but really isn’t.


In the short time you have been working out, you’ve lost fat mass but you have also gained the same weight in muscle mass. But because the muscle is denser than fat, you are getting smaller and your clothes are getting looser. This is a good trend. A pound of muscle can burn 25 times the amount of calories as a pound of fat, so the more muscle you have, the more calories you will burn, even when you aren’t working out. If you keep exercising and sticking to a reasonable diet, you will continue to drop dress sizes, and the lost fat pounds will start to show up as smaller numbers on the scale. That said, there are a couple of things you should watch out for.

Divide your time between cardio and weight training unless you are participating in a boot camp or cross fit programand make sure it’s all quality time. Do your cardio hard enough to put your heart rate in the fat burning zone or higher — most of machines at your gym probably have diagrams that list the proper heart rate according to your age range. As for the weight training, make sure you’re using a heavy enough weight to challenge your muscle. By the time you do 10 or 12 reps of an exercise, you should feel like you can’t complete another one with good form. If you feel like you can still easily keep going, then use a heavier weight. Many women have a bad habit of using weights that are too light and then not fatiguing the muscle. Doing this is a waste of time. Make sure those 30 minutes in the weight room count!

Now for the all important eating strategy! Consuming too few calories will keep you from building any significant muscle mass. In fact your body, in an attempt to survive, will start to eat away at your already existing muscle mass. That’s right — instead of burning fat, it’ll burn the muscle instead and save the fat as emergency fuel. That’s one of the reasons why a person’s metabolism slows down during “dieting”— less muscle mass means less calories burned. Adopting an eating strategy involves balancing your activity and the amount of calories you consume – you do want a calorie deficit, but not so much that your body goes into starvation mode and your metabolism grinds to a halt. You may need a bit of trial and error to get it just right, and once you do you will have to adjust your diet as you go along and your body changes.

If you have any questions about eating strategy, workouts or anything relating to fitness or this post, leave me a comment.


Thanks for reading and have a great day!

Nutrition and Supplements

Good Day!

A proper training program must consider the health implications involved with reaching your goals. Your first goal should always be to improve your health before your appearance; this is the cornerstone of a good fitness philosophy. You may have seen or heard of people who have lost dozens of pounds in a matter of weeks, however that does not mean that these people are following a healthy lifestyle. Same goes with gaining weight and building muscle mass. It should go without saying that steroids are not part of a healthy lifestyle. People often begin to rely on supplements as well in order to achieve their desired physique. It is important to remember that supplements alone will not allow you to reach your goals; they are simply a way of backing up the hard work you are completing in your workouts. The bottom line is that you cannot substitute eating clean, healthy foods for supplements; the two must complement each other. This way, you will be supplying your body with much needed nutrients on a regular basis and you will also be able to fill in the gaps of your eating strategy through supplements. It is difficult to take in all of your required daily nutrients with limited time and resources in the kitchen- this is where supplements should come in.

I hope you enjoyed the information.

Thanks For Reading!

How To Safely Lose 20 Pounds

Good Morning! So I have some concepts to help your eating and exercise habits to provide a meaningful way of losing weight. Don’t focus on everything at once, but pick a couple of weak areas and work on those. Here are some ways to help you lose 20 pounds. Enjoy!

Check your attitude
Ask yourself whether this is a good time to start a plan or program. Are you really motivated? The people who are most successful at losing weight have a “wow” or “light bulb” moment, when something clicks and they decide they don’t want to live this way anymore. Motivations vary. Some people are worried about diabetes or heart disease. Others are going to a class reunion, attending a wedding or approaching a hallmark birthday such as their 40th or 50th. Some people might have difficulty fitting into airline or movie-theater seats, are not able to wear most of their clothing or are breathlessness when they walk up a flight of stairs.

So you want to lose 20 pounds and you need some extra motivation? Well I have listed below some items that are equal to 20 pounds to give you some perspective.
Twenty pounds is equivalent to:
480 slices of bacon
2.5 bowling balls
24 cans of soda
9,072 paper clips
1,599 quarters

Weigh in
Weigh yourself and have someone photograph you in tight-fitting clothes. This is so you can compare your before and after photos in a few months.

Pick a plan
One diet doesn’t fit all. There’s no shortage of ways to lose weight, but you have to find something that works for you. I tailor programs to individuals for body type and fitness goals.  There are many other commercial programs and diet books that offer help.

How much should you eat?
A general guide to the number of calories you should consume if you are trying to lose a half-pound to 2 pounds a week:
Starting weight (pounds)     Daily calories
Under 180                                             1,500
180-215                                                  1,600
216-250                                                  1,800
251 or more                                          2,000

Write down every bite
Studies show that dieters who keep a daily food record usually lose more weight.  So write down what you eat, how much and the calories, fat grams or carbs.

Pay attention to portions
Some people underestimate the amount they are consuming. Keep in mind that your caloric requirements are related to your size.

Play the numbers game
Count calories, carbs, fat grams or steps, but count something, nutritionists say. You have to burn 3,500 calories more than you consume to lose a pound. If you usually eat 2,200 calories a day to maintain your weight, you need to cut back by 500 calories or increase exercise by that much to create the 500-calorie deficit to lose 1 pound a week.

Plan ahead
Set aside some time every day to decide what you will eat for meals and snacks, when you will prepare them, what you will eat if you go out and when you will exercise.

To figure out ideal portions, let your hand be your guide.
A fist: About the size of a cup of cereal, pasta or vegetables.
Your index finger: One ounce of cheese.
Your palm: About 3 ounces of meat, fish or poultry.
One handful: One ounce of nuts.
Two handfuls: Two ounces of pretzels
Many dieters want someone to hold them accountable, making sure they stick with their program. Commercial weight-loss programs and health care professionals can help. Or simply check in with family, co-workers, neighbors and friends. They can offer support by taking walks with you at work or in the neighborhood. They might be willing to listen to you talk about what you’re eating —— or not eating. Or they can call you daily to see how you’re doing.

Dine out without pigging out
Some pointers: Choose your restaurant with care. Don’t go famished or you’ll overeat. Don’t drink your calories. Order no-calorie or low-calorie drinks. Skip the bread basket. Start off with a low-calorie soup like minestrone or won-ton. And order salad dressings and sauces on the side. Try the “dip and stab” method. Dip a fork in a cup of dressing, then spear your salad.

Plan for a splurge
If you are going to a big party or out to dinner, conserve calories for the big meal without starving yourself. At the other times during the day, eat more low-calorie foods such as simple soups, raw or cooked vegetables and light bread and popcorn

Pile on the veggies
Add vegetables, salads and low-calorie soups to your meal plans. Research shows that people eat the same weight of food each day, so experts believe that increasing fruits and vegetables so that meals are higher in fiber and water will help people lower their calories without feeling deprived.

Move it to lose it
Ideally, people who are trying to lose weight should exercise for 30 to 60 minutes a day. A recent study showed that many types of exercise help with losing, and in fact, walking on your own can be as effective for weight loss as going to the gym.

Pick up the pace
Start making small changes to your daily routine. Take a 10- to 15-minute walk before work in the morning, at lunch and then when you get home at night. Build from there. Or buy a pedometer and try to work up to 10,000 steps a day.

Watch the liquid
Many people consume hundreds of extra calories a day with sodas, juices, alcohol and other high-calorie drinks.

Get a B mentality
Consider yourself a B student when it comes to your diet and follow the 80-20 rule. About 80% of the foods you eat should be lean protein such as poultry, fish and beans; fruits and vegetables; low-fat dairy; high-fiber grain products; and healthier fats such as olive oil. The other 20% can be foods that are not as healthful.

Plan some 300-calorie meals
Some examples: a BLT without mayo; one-half bagel with 1 ounce of cream cheese and a half-cup of orange juice; two poached eggs on an English muffin; a Wendy’s junior cheeseburger. You can use meal replacement bars and shakes to help control calories.

Downsize your dishes
People take less when they use smaller serving dishes and tall, narrow glasses instead of short wide ones, a study showed.

Indulge your sweet tooth
If you allow yourself occasional treats, you’re less likely to feel deprived, nutritionists say. Here are some ideas: a frozen chocolate kiss; cappuccino made with skim milk; individually wrapped mint; bite-size candy bar; gingersnaps.

Keep it off
People who have lost weight and kept it off limit their daily calories to about 1,800 a day and walk about 4 miles a day. A survey of  a group of 5,000 people who lost an average of 73 pounds and kept off at least 30 pounds for more than six years.


Thanks For Reading!

%d bloggers like this: