Ultimate Health

UFQ Re-Cap & “What’s Next”?

Why the UFQ is NOT a Diet

Part 1: The purpose of the UFQ 30-day challenge is to hit the ‘Re-Set’ button on healthy eating and daily exercise.

As my good friend and UFQ fitness expert, and former Mr. America, Tom Terwilliger, says, “Losing weight (releasing body fat…getting lean) is 80% what you consume (eat). The remaining 20%: Exercise and resistance training (weight lifting) supports losing body fat and promotes a lean body.”

The goal of the UFQ 30-day challenge is to prove to yourself that YOU control your health.

 

Part 2: Maintenance—How NOT to go back to where you were

So you’ve been eating healthy and exercising again for 30 days…and you are seeing results, right? How do you make sure u don’t drift back? Well of course there is the UFQ Maintenance Plan. Keep doing what you’ve done during the UFQ Challenge but add 1-3 “free meals” each week (Kay likes to call them ‘cheat meals’). Remember, 80% of success in this realm is what you eat so eat healthy most of the time but allow an indulgence a couple of times a week. Continue to exercise at least 30-minutes 3x a week. Remember, exercise (both cardio and strength training) burn calories … thus allowing you to eat more! Hmmm, interesting concept!
Monitor your weight (and clothes fit!) weekly and adjust as needed! Simple, huh? One final note…actually a saying… “What you track (monitor) tends to improve!”

Part 3: What If…

As we reach the end of this year’s UFQ 30-day challenge, here are a few ‘What if’s’:

  • What if we used what we’ve learned about healthy eating and exercise to make some lifelong adjustments that keep us on track v. the yo-yo of back and forth.
  • What if, going forward, we were willing track our progress knowing that ‘what gets tracked tends to improve’. Suggestions include a weekly (or by-weekly) weigh-in. If you are ‘off track’, go UFQ for a week. Or use one of the many free apps to track daily food consumption and exercise (MyFitnessPal and LiveStrong come to mind). By honestly recording what you eat, you’ll quickly learn the difference between foods that support your continued good health v. high calorie-low value foods. It’s ok to indulge from time to time but let’s do so with full knowledge.
  • What if we continue to help and support each other towards success and what if we brought others into the circle of support?
  • What if we took some of what we learned here about setting a goal (our vision for our health and physical appearance), developing a plan of action, and executing that plan (adjusting as required) until we get the result we desire … And applied what we learned to other goals for our life…say our finances? Or our relationships?
  • What if YOU were to join me in adding a few ‘What If’s’ of your own?

Understand that we have no limits except those we impose on ourselves. And banning together in a circle of support, we can raise up an entire community!

What’s Next?

Ultimate Fitness Quest 2016

2016 Challenge Results

Ultimate Fitness Quest 2016Ultimate Fitness Quest Final Report:  “Anatomy of a Goal, Revisited”.

Most highly successful people are very goal oriented so I wanted to set a personal goal and have readers follow my progress so they could see one in live practice.  On April 4th, I launched the Ultimate Fitness Quest 30-Day Challenge where I set a goal to lose 15 pounds of body fat in thirty days.  I outlined my ‘action plan’ and posted what I ate and how I exercised each day on Facebook.  Several hundred people joined our group and many launched a fitness quest of their own.  Over the thirty days I lost thirteen pounds and one and a half inches at my waist.  I fell two pounds (and one-half inch) short of my thirty-day goal…so should I consider this a success or a failure?  The answer provides a good lesson in goal setting.  Too often we are too hard on ourselves when setting and measuring results of our goals and my experience is that goals often take longer than you think.  I say I was successful because I made substantial progress towards my goal and I don’t intend to give up.  I’ll keep going until I lose the entire fifteen pounds.  In fact, my success has inspired me to go further and I plan to lose even more body fat while also focusing on gaining muscle and tone.  Whatever your goal is, what is most important is that you have a clear vision of the results you want to achieve; develop and execute an action plan; monitor your progress and make adjustments as dictated by your results; and don’t give up until you reach your pre-determined destination.

Stu

Stewart’s UFQ Fast Start Strategy

Stewart’s ‘FAST-START’ Strategy

StuCongratulations and Welcome to the 2016 Ultimate Fitness Quest 30-Day Challenge. We are delighted that you will be joining Stewart in his quest to take control over his health and fitness and achieve optimal health. By bringing together a team of world-class health and fitness experts, we’ll have the coaching and expertise needed to create a successful outcome.  Before you do anything else, join our Private Facebook page where resources and access to our experts will be made available to you: 2016 Ultimate Fitness Quest.  We will post resources here, and you will be able to interact with other members, experts, and here we will hold you accountable and you will be able celebrate your successes.

You’ll also have instant access to resources straight from the web site: CLICK HERE.

Please remember that the concept behind the Ultimate Fitness Quest is to make health and fitness your #1 priority for 30-days….to see what transformation you can create by doing things the correct way. The focus of this program is to release body fat, take inches off of your waistline and move to a healthier lifestyle. 80% of the focus will be devoted to proper nutrition which will be reinforced by exercise to support the acceleration of fat elimination.

That’s enough for now…Let’s get started!

Step 1. DECIDE on your Intention. Take a moment and fast forward to day 40 of the UFQ. What is it that you intend to accomplish? I like to keep things simple and while I do have multiple goals, the overarching one is to eliminate 20 lbs. of body fat and take three inches off my waistline…all while increasing muscle mass. We’ve created a My Commitment Form to help you ‘write’ your goals. Print out the Baseline Measurements Form and start a UFQ Notebook with this being page one, and add print out 30 copies of the Daily Journal to add to your notebook and track your progress.

Step 2. Determine your BASELINE. You’ll need to know where you are on what I call ‘Day 0’ so that you can monitor your progress.  Stewart had a lot of measurements taken because I wanted to ‘learn’ from this experience about how proper nutrition and exercise would affect my ‘whole’ body. I recommend you do the same. However, the 2 measurements you MUST do is waist measurement and your current weight. Stewart also had a full physical exam complete with a battery of blood test. If you have not had a physical in the past 12-months, we highly recommend you do so before you start this program. As with all programs related to your health, check with your doctor or health professional before starting to determine if this program is appropriate for you.

Step 3. Download the your MEAL PLAN and shopping list … if you are a male, start with the plan created for Sam Strong; if you are a female, start with the plan create for Sue Strong. Proper nutrition will be the most important ingredient to your success. The goal here is to eat healthy, not go hungry. In fact you’re going to find that you will never be hungry on UFQ plan. The key to a healthy body is feeding it the right fuel at regular intervals. We’ve made this easy for you by creating a UFQ Quality of Foods List. My suggestion is for you to save the list to your desktop computer, delete the foods you don’t like, then print out the list. As you learn to build your meals you can use it as your grocery list. Nice and simple! You may also want a copy for your UFQ Notebook.

If you have questions about your Meal Plan, you can “Ask the Experts” by posting a question on the Private Group Facebook Page, or you can private message our Nutrition Expert, Kay Rice.

Step 4. Design and commit to a minimum of 30 minutes of exercise per day.  You will need to decide what is appropriate for you based on your current health & fitness level.

  • STRENGTH TRAINING. The goal is to build muscle since muscle, even at rest, is a fat-burning machine. So not only are you burning fat while you are working out, you’ll be burning more fat 24/7. If you are new to strength training, we’ve created a couple of routines that we will provide. We will be posting these on our Facebook Group Page.
  • CARDIO TRAINING. A little bit of cardio goes a long way towards helping you release fat from your body. If you are not currently exercising, begin by walking at least 30 minutes per day.

Step 5. WATER – Make certain you drink at least HALF your body weight in ounces of water per day. This means a 150# person should drink a minimum of 75 ounces of water per day.  You should drink even more if you consume any caffeinated beverages, and your need for water will increase with more exercise.

Step 6. MONITOR your results and CELEBRATE your success. There’s a saying, “Wherever attention goes, energy flows and results show!” We’ve developed 2 ways for you to monitor your results. The first is the UFQ Daily Journal that will allow you to track your nutrition program. There’s one for each day so print out 30 copies. These will go in you UFQ Notebook just behind your UFQ Baseline Form. The second is on your UFQ Baseline Form. Every 10 days we want you to measure your results including your waistline measurement and weight. By following this program, we certain that you’ll be happy with the results!

Well, there you have it. It’s not complicated. If fact it’s pretty simple.

If you have not already done so, go to the Private Facebook Group Page and ask to JOIN; all the resources mentioned above as well as others will be posted there, and can be found under the “File” tab on the page. We will ask you to check in daily, and you can post questions, challenges, and successes here. Our experts will be monitoring the page and you can get their input. This is also where Stewart will post his updates. To be taken directly to the Private Facebook Group click on the button below:

 

Drinking Water is Important

Drinking Water is Important for your Health

The Most Underestimated Nutrient—Water

Drinking enough water is vital to your health and your nutrition plan.  While individual needs vary, a “rule of thumb” is to divide your weight by ‘2’ and that’s the MINIMUM amount of water a sedentary person of that size should drink in ounces each day. Water is easily THE single most important nutrient for our body. We can survive for several weeks without food but only a few days without water. Water aids in cell metabolism, helps remove toxins from our body, and helps to regulate body temperature. Keep a water bottle handy and sip generously throughout your day.

If you are not drinking enough water you can impair every aspect of your physiology.  Dr. Howard Flaks, a bariatric (obesity) specialist in Beverly Hills, California, says, “By not drinking enough water, many people incur excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness and water retention.”

Next to air, water is the most necessary element for our survival, yet it is likely the most underestimated of the essential nutrients. We can live without eating food for several weeks, but we can only survive a few days without water.  The typical adult body is made up of 60 to 70 percent water.  Water provides the body with form and structure, known as turgor; it provides the fluid environment for all cell metabolism, and it regulates the temperature of the body.  Water is essential for elimination, breathing, digestion, and joint lubrication among other things.

Is there a link between Hydration and Hunger?

Studies say yes, thirst can be mistaken for hunger.  There is evidence of a correlation between the thirst and the hunger drives in the brain.  Even in cases of mild to moderate dehydration sugar and food cravings have been observed.  In addition, if you are trying to lose weight drinking adequate amounts of water is essential for efficient fat metabolism.

Not drinking enough water can cause water retention because the body will try to hold onto water to compensate.  Often drinking more water will solve the problem and your body will release the excess water.

Other effects of even mild to moderate dehydration are increased back and joint pain, daytime fatigue, headaches, and a decrease in motor skill abilities, concentration, and memory retention.  Chronic dehydration can even lead to an increased risk for kidney stones and some forms of cancer.

How much water should you drink?

Surprisingly few people know how much water they need to consume on a daily basis for optimal health.  It is estimated that a significant percentage of our population, as much as 40% or more, is chronically dehydrated.

Daily requirements to stay hydrated will vary based on the size of the individual, their activity level, as well as the temperature and humidity of the environment.  The higher the relative humidity or the more moisture that is in the air, the more difficult it is for the body to regulate its temperature during exercise.  You will actually perspire more when the humidity is high.  Consequently, you will need to drink more water to stay hydrated.

A more accurate estimate of daily water requirements would be to drink ½ to ¾ of an ounce of water for each pound of body weight.  The lesser amount would suffice for an inactive person, and the greater amount would be appropriate for someone who is active. So an active 150 pound adult should consume a minimum of 75 ounces of water per day.  Add 16 additional ounces for strenuous activity and another 16 ounces if it is hot and the relative humidity is high.  So this brings the total up to 107 ounces per day!  Divide this amount by the number of hours you are typically awake to find out how much water you should drink each hour since you should consume your water intake through out the day.  In our example, this individual should drink approximately 9 ounces of water each hour they are awake.  Still, this is just a guideline, actual requirements can vary.

The key is to drink water often and throughout your day.  Keep a container of water with you wherever you are. Generally I have a “favorite” water bottle. I do avoid purchasing individual, disposable water bottles. Purchasing water that way is expensive, and all those disposable plastic bottles are not good for the planet, either. I do purchase filtered water by the gallon (in refillable plastic jugs). Then I fill up my favorite water bottle throughout the day.  Make certain you are well hydrated before exercising and remember to drink water during your exercise sessions.  Be sure to re-hydrate when you have finished your exercising.