Archive for October 2008
I think this is one of the reasons why I have such a passion for helping moms. I don’t think men (me included) have any idea how hard mothers work taking care of the kids.
I created MamaTone Fitness www.dustinmaherfitness.com for the sole purpose of getting moms to take time for themselves and not only worry about the well being of their kids.
Here is a short video I found on youtube that gives us men a taste of what mothers go through, and mothers, you will be rolling on the floor laughing… It is hilarious!
I get asked all the time what I eat and what my clients eat who get such great results. I documented my weekly trip to the grocery store and shared my secrets to fat loss foods.
I have completed 3 weeks of my diet and dropped 12 lbs. I will update my progess on Monday again.
Enjoy the video and please comment on this post!
Yesterday I decided to do my low calorie day (1000 cals). I was a bit nervous going into it, but having gone through it I swear I have never felt better. It was amazing. I think part of it was that I drank over 2 gallons of water and before that I hadn’t been drinking enough (shame on me for not practicing what I preach).
Here is what I ate.
7 AM
1/3 cup of oats 100 Cals
1/2 scoop of protein powder 60 Cal.
8-11 AM 1 gallon of water
1 pm (still not feeling hungry)
1 very small cookie (whoops) 100 Cals
3/4 cup of homemade hominy chili with chicken (Yum!) 200 Cals
5 pm
25 Almonds 200 Cals
1-8 pm Drank another gallon of water
7 pm
3/4 cup of hominy chili 200 Cals
9 pm (not hungry but wanted to get to 1000 cals)
Salad: Spinach, peppers, tuna, tomato, low fat dressing 200 Cals
Total 1060 Cals and 2 gallons of water
Like I said, I felt amazing all day and had boundless energy and focus. I look forward to next weeks ultra low calorie day now!
Weight Loss Tips
Posted on: October 21, 2008
Since I work with moms a lot, one of the questions I get asked it how young is too young to lift weights. I have attended national workshops in youth fitness and the growing consensus is that kids can weight train at any age (as long as they have the attention span) But weights should be kept light (lots of bodyweight exercises) and good form emphasized.
Here is a little boy who has incredible form and has been taught well. This boy is 2 years old. I generally wouldn’t recommend kids this young starting out in intense weights, but it works for him!
Yesterday I finished the 9th day of my diet leading up to the competition. I have 36 more days to go. I am now down about 7 ish lbs so far and happy with the progress. I will take bodyfat again on sunday. Here is what I ate yesterday.
5:00 AM
Handful of almonds 200 cals
6:30 AM
protein bar 160 cals
9:45 AM
protein bar 160
11:15
Protein Drink 300 cals
12:45
Big salad with tuna and kidney beans: 400 cals
3:30
Apple with lots of all natural peanut butter (went a little overboard) 350 cals
8:45 pm (hungry)
3 slices of deli roast beef 150 Cals
Homemade vegetable soup (had 10 different veggies in it with some kidney beans) 100 cals
Low fat popcorn 200 cals
Total 2020
Today was a good day, still a little low on cals, but not too bad. Energy was good for most of the day. I should have had another snack at 6 or 7 pm, but I had clients and was teaching for many straight hours.
I hope that helps you, feel free to comment!
Keep moving,
Dustin
I have finished the first 7 days of my diet and I am down about 5.5 lbs. I have been quite disciplined the last week (with the exception of Saturday), turning down going out to eat with friends, and avoiding Camp Randall Food. My body is coming along well and am happy with the progress.
On Saturday I let myself have a cheat day. I am still 6 weeks out of the show so I still have some leeway, but I let my flesh and my desires get the best of me. I planned on eating one caramel apple and one brat as my cheat foods for the day. Because I didn’t plan ahead and had no food with me during the day, I caved in a had two of each.
Sunday I worked VERY hard at going low carb from my big carb day. It took 36 hours to lose the 3.5 lbs (mostly water) that I had gained on Saturday, but I am back to my pre saturday weight.
Lesson for you: When you have a cheat day or a period of time where you are not making the most responsible food choices, acknowledge what you did and get right back on to eating healthy again. So often I see or hear people who eat bad for a few days and then continue to and justify it by saying they already ate some bad foods and might as well continue.
This mentality will sabotage you so quickly and will guarantee you poor results. The same thing goes with exercise… just because you miss a couple days, doesn’t mean you should stop altogher. Evaluate why you stopped, make some changes and start up again.
From this weekend, I was once again reminded that I need to be prepared ahead of time and not get myself into tough situations. I packed a few protein bars in my car now, so if I feel like caving in, I can grab one of them.
Talk to you soon!
Dustin
Female Fat Loss: Day 2 of diet
Posted on: October 8, 2008
Yesterday I finished day two. It was a busy day. Started work at 5 AM and was finished at 8:30 PM. I find on days where I am on the go, I keep my energy up by eating frequently… keeping busy also decreases the amount of time I spend thinking about food.
Here ya go:
5 AM
Banana 100 cals
7:30 AM
Hot Chocolate mix 150 cals
1 cups skim milk 90
¾ Cup oatmeal 1 scoop of Protein powder 110
11 AM
Handful of Raw Almonds 200 Cals
1:15 PM
Salad: organic mixed greens, tomato, 1.5 chicken breasts, vinegarette dressing 300 Cals
4:15 PM
Protein Drink: ½ banana, 1 scoop of whey protein, frozen berries, ½ cup skim milk 300 cals
6:15 PM
Protein Drink: Same thing as above 300 cals
8:45 PM
6 inch black forest ham sub (it pained me to only get a 6 inch!) Guessing 500 cals
9 PM
Small cup of Wendys Chili Not Sure maybe 300 Cals
Total Cals 2250
This is right where I want to be for the first of 7 weeks. I will see how my body responds in the next 10 days and adjust accordingly… the low carbs haven’t been too bad yet, but I do get a few tired spells. As of this morning I am down 4.5 lbs.
I have been asked what to do if you are a women and you should only consume maybe 1500 cals. This is by no means perfect eating, but most of it is good, just make the serving sizes 30% smaller and you will achieve your calorie goals.
Feel free to leave a message!
Dustin
MamaTone Fitness 