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I Wish I Had Your Metabolism

Posted on January 30th, 2012 by Matt Schoeneberger

A friend of mine brought up a good topic on Facebook the other day, something I’ve had to deal with quite a bit over the years. I guess it’s mostly been because I haven’t reached a ripe old age yet, unlike my distinguished colleague Mr. Thiboutot. The issue is this: while a client is discussing their poor state of health accompanied by an extra X0 lbs, they say “I wish I had your metabolism.” I’ve always dodged the statement by moving the focus to something more productive, like a good coach, by saying “well, you just have to do what works for where you’re at now” which of course is true.

But what I really wanted to say is Read more »

Weight Loss is NOT Simple!!

Posted on January 28th, 2012 by Jeff Thiboutot M.S.

Weight management is often presented in the following way;

Intake of calories – energy expenditure = X (maintain, gain, or lose weight)

Based on this equation, to lose weight you need to decrease intake and/or increase expenditure.

Let me illustrate the point;

2,000 intake – 2,000 expenditure (BMR + activity) = no change in weight

1,500 intake – 2,500 expenditure (BMR + More activity) = decrease in weight, if this is maintained, then a person would lose 2 lbs a week (there would be a potential 7,000 calorie deficit accrued during the week and each pound of fat = 3,500 calories, it is usually not that simple or linear, but for now let’s go with it)

This basic, or simple equation of weight regulation is TRUE. Read more »

You can find EVIDENCE to support ANY view?

Posted on January 24th, 2012 by Jeff Thiboutot M.S.

There seems to be a fairly common view that virtually any idea or concept can be supported with “evidence”. I have had a couple of recent comments that have highlight this view.

One of the recent comments was;

“All scientific research is based on controlled studies, all of which can be arranged to “prove” any outcome that you want. I can setup a viable study to have it demonstrate that protein is bad and whole grains is good, even if that is not the case.” Read more »

Your Protein Shake is No Longer a Protein Shake

Posted on January 18th, 2012 by Matt Schoeneberger

Client: I started drinking a protein shake to get a little more protein in my diet.

Me: Cool! Are you using a pre-made shake or making your own?

Client: Making my own. I use 1 scoop of protein, a banana, 2 tbs peanut butter

Me: That’s not a protein shake.

Client: It has protein in it.

Me: So does a Double Quarter Pounder With Cheese.

413 calories, 17 grams of fat, 36 grams of carbohydrate, and 33 grams of protein does not equal a protein shake.

The take-home lesson here is be careful that your protein shake isn’t turning into a meal replacement shake. There’s nothing wrong with meal replacement shakes, except when they’re not replacing but instead adding a meal, know what I mean? Know which one you need and know how to make it.

By the way, the shake above is actually pretty damn good with chocolate protein powder and ice :)

Carbs & Exercise?

Posted on January 15th, 2012 by Jeff Thiboutot M.S.

First, a bit of background information is needed, so that certain aspects of this post make sense. This information was presented to other fitness professionals so there is a bit more jargon than usual and there will be wording that depicts a “trainers” point of view. Read more »

Scrapple – It’s just so damn tasty.

Posted on January 15th, 2012 by Matt Schoeneberger

Growing up in Lehigh Valley area of Pennsylvania exposed me to cool things that other parts of the country have never heard of, like quoits and Yuengling Lager. Quoits is a lawn game. It isn’t horseshoes. Don’t say that it is or you’ll likely get a 1 lbs rubber washer hurled at you. There are variations, but ours goes like this:

This is a popular outdoor variation played principally in and around Pennsylvania, USA. This game uses two one-pound rubber quoits per player, which are pitched at a short metal pin mounted on a heavy 24x24x1 inch slab of slate.

Players take turns throwing a quoit at the pin. The quoit nearest the pin gets one point. If one player has two quoits nearer the pin than either of his opponent’s quoits, he gets two points. A quoit that encircles the pin (called a ringer) gets three points. If all four quoits are ringers, the player who threw the last ringer wins the game; otherwise, the first player to make 21 points wins the game.

From Wikipedia:

Here’s an action shot taken by Bruce Winter: (I swear it’s coincidence I’m wearing a SPEED shirt)

Action Shot: Quoits

Perfect form, including Yuengling Lager in non-throwing hand

Okay, enough about all that. Here’s what I really wanted to talk about – Scrapple. It’s a food and you might guess what some of its ingredients are. Yup, scraps. The scrapple I’m cooking in the pictures below is from Schreiner’s Sausage here in Phoenix and it’s pretty good stuff. The best scrapple I’ve had, by far, is from R&R Provisions. The difference? Buckwheat vs cornmeal. Buckwheat wins every time.

Scrapple is typically sliced from a loaf and fried until it’s brown on the edges. You’ll see that in my kitchen slices weren’t exactly achieved and the reason for this is that it was frozen before I made it. Once thawed, scrapple has a tendency to fall apart when being sliced. It still browned up nicely so all was not lost. Here it is being fried with 3 eggs in bacon grease. The bacon was also from Schreiner’s and was the best I’ve had since being in the Lehigh Valley. The first sign of great bacon is that it’s being sliced to your liking right in front of you.

Scrapple and Eggs

3 eggs and Schreiner's Scrapple

The ingredients of Schreiner’s scrapple are as follows: pork snouts, pork tongue, corn meal, bacon ends, ham ends, water, onions, salt, spices, sugar, sodium nitrite. I have no idea what the calorie or macronutrient content of this meal is, nor do I care. Here it is on the plate with bacon and eggs:

Eggs, bacon, and scrapple

Breakfast on a Saturday Morning

I’m no food artist, that’s for sure. In fact my pictures probably make all this look completely unappetizing. Good, more for me.

Quick, Light, Low-Carb Meal – RO*TEL Rescue

Posted on January 11th, 2012 by Matt Schoeneberger

I bought some thinly sliced steak over the weekend from the “manager’s special” section of the butcher counter. It is, after all, my favorite section of the store. For various reasons I didn’t get around to using the steak until last night and when I opened the package it smelled kind of funky. There I stood, in my girlfriend’s kitchen with no steak and a pretty empty kitchen. Read more »

Out of My Inbox: Vitamins

Posted on January 6th, 2012 by Matt Schoeneberger

Sometimes we get email from our coaching clients that could help the rest of you out. So, with their permission, they get put on the blog for all to enjoy. This one happens to be about how a multivitamin fits into a paleo-style, SPEED enhanced, fat loss plan.

Read more »

In Case Your Hatred of Ancel Keys Keeps You Up At Night

Posted on January 3rd, 2012 by Matt Schoeneberger

Denise Minger has a nice little (that’s not true) summary (not true either) of Ancel Keys’ early work and some arguments that have been levied against him and it.

It’s long, but the take home message I’ll quote here:

Correlation isn’t causation. Correlation isn’t causation. Correlation isn’t causation. Correlation isn’t causation. Correlation isn’t causation. Correlation isn’t causation. Correlation isn’t causation. Correlation isn’t causation. Correlation isn’t causation. Correlation isn’t causation. Correlation isn’t causation. Correlation isn’t causation. Correlation isn’t a cucumber.

Have fun reading!

The First Few Days of 2012

Posted on January 3rd, 2012 by Matt Schoeneberger

If the first few days are a sign of what’s to come, I’m going to have one kick-ass year. My girlfriend and I spent some time hanging out with my dog. Check out the sign from above…

Spent some time in the Superstition mountains hiking one of my favorite trails. I’m rockin’ that hiking hat like it’s my job…

When you can hike in shorts and a t-shirt on January 2nd, there’s really not much to complain about.