PJ's Fitness Blog

A blog about a fitter you. Come find out what is on the cutting edge of fitness science and be a part of the ongoing conversation.
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My newer, betterer, fantasticer blog

pjfit.com will stay here as my virtual “pamphlet” on the web, but I’m now using beegeandpeege.com for my new activity because through combining the marketing talents of Beege (aka Bev), and the content creation of Peege (me), we will be able to help way more people together than I can alone on this blog.

If you are a subscriber to this blog, just go to beegeandpeege.com and subscribe there to get even betterer and fantasticer content than you ever did here, like new recipes, blog and vlog posts, and more!

See you there!

And here’s a sample of something I just posted over there:

All Calories Are NOT Created Equal

proteinI have been singing this tune for years, but sometimes it helps to hear it from someone else in their own words. Dr. Sears is very good at explaining things in simple terms, so I just cut and pasted his message on the subject below. Please enjoy!

I was reading The New York Times recently and came across an article, “Calories Do Count.”1 Doctors, public health officials, restaurant chain executives… are all jumping on the bandwagon about how much calories matter.

“Good old calorie counting is coming back into fashion,” the reporter wrote.

When it comes to your health, forget the fashion.

Your body treats calories differently depending on the source. A carbohydrate calorie is not the same as a protein calorie is not the same as a fat calorie. Your body “counts” them in completely different ways.

These three “macronutrients” provoke varying biological responses, some of them good, some not so good, depending on a number of factors.

You probably already know that carbohydrates kick your body’s (more…)

Is All Sugar Evil?

fat_devilI was recently asked by an X Gym member to post a blog on the different kinds of sugar and their effect on fat loss. He commented that while I am always on my soapbox about the evils of sugar, it can get confusing because sugar is listed on food labels without any explanation between the kinds of sugars.

I do claim to be “sugar free” but even broccoli has sugar, so what is the difference between that sugar and the sugar found in Sugar Daddy candy? There are indeed good sugars that can actually burn fat off your body as well as bad sugars that put you into a fat storing mode, so understanding the difference is vital.

It really comes down to the good old fashioned (more…)

Good Nutrition Without a Plan

Wake up!How many times have you awoken in the morning only to realize that you don’t have any food prepared, are going to be too busy to cook, and you really have no plan? This hardly ever happens to me, but it did yesterday (Saturday). I almost always make food for 3 days or more in advance, but alas, I found myself in a bind and with a relatively empty fridge at home, so my options were certainly limited.

Similar situations arise for many of us when traveling, but I’ve written on that before in other articles and in my book Cracking Your Calorie Code, so this post is more about what to do in your own home and on your own turf when you find yourself unprepared, super busy, and without a plan.

When I woke up at 5 am Saturday morning to get ready to take my 14 year-old daughter to her volleyball tournament in Olympia (over an hour drive), I realized I had left all my food in the fridge the Belltown X Gym. My first thought was “crap!” My second thought was (more…)

If You Have a Big “Butt”, You Probably Also Have a Big “But”

hippoExcuses are often the biggest reason for the size of your butt. I have heard them all, ranging from “I’d like to exercise, but I just don’t have the time” to, “I have tried it all, but nothing ever works.” There is always a “but” stuck in there somewhere when folks with big butts are trying to explain why their butts are so big.

Your “buts” are based largely how you were raised. You learned somewhere that excuses make life easier for the moment, but in the end, they just grow your hind end. You also learned that buts are a handy way of passing the blame onto external factors instead of accepting the responsibility for your own butt. Until you get rid of your buts, your butt won’t get any smaller.

Using “buts” are also a way to keep you within your comfort zone. Staying within your comfort zone often means staying within the parameters of your identity. Everyone has a certain way they see themselves, and and this mental picture or “mind’s eye” controls all your conscious and unconscious actions, keeping you that way.  Even if you do get results with a diet or fitness program, but your mind’s eye hasn’t changed, the “buts” come back and so does your butt. This is the reason for the diet yo-yo. Change your mind’s eye and you will stop this yo-yo once and for all.

There are many techniques I teach to my X Gym members about changing their minds eye, and some of the best ones are in my book, Cracking Your Calorie Code. One of these techniques is (more…)

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