The Disheveled Fitness Chef – Josef Makes a Low-Carb Mock Danish
July 30, 2009 by admin
I can’t believe how yummy this simple recipe is!
One of my clients, Paula (not Dean), was kind enough to share this mock Danish recipe with me. So, now everyone asking for breakfast ideas beyond bacon and eggs has a new and easy option.
Oh, and while I am disheveled on the video I always shower before I meet with clients:-).
The Mock Danish
Ingredients
2 oz cream cheese (2)
1 large egg, beaten(0.6)
1 packet Splenda(1)
1/2 teaspoon vanilla extract(0.3)
Directions
1. Put cream cheese in a small, microwave-safe dish. Microwave on high for about 1 minute or until softened.
2. Remove from microwave. Stir in the egg, Splenda and vanilla extract into the cream cheese.
3. Put back into microwave and cook on high for 1.5 to 2 minutes.
Nutrition
Makes one serving with 3.9g net carbs
More Ideas From Paula About Variations on the Mock Danish
“I sometimes use a couple of tablespoons of the DaVinci’s sugar-free syrups instead of a Splenda packet, like raspberry or cinnamon. Also, a sprinkle of cinnamon makes it taste even more like a cinnamon roll. It’s also good with a spoonful of SF jam on top. There are lots of ways to modify it.”
Josef Brandenburg is Washington, DC’s top personal trainer for busy people. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.The Best Kept Secret Of The Fit
July 23, 2009 by admin
What is the best kept secret of the fit? Is it a special diet, magic pill or a special lotion that they rub on their fat to make it disappear? Or is it those fat-burning magnetic shoe inserts?
None of the above. The best kept secret of the fit is that, on average, they only have about 24 hours in a day. The funny thing is that this is almost the same amount of time that unfit people have in their day.
The only difference is in how those 24 hours are applied. Another word for that is time management.
If you know what to do, then the only other hurdle is making what you know show up in what you do over the next 24 hours, and then the next 24 hours and then the next.
Getting the body you want is just the accumulation of a lot of small victories in personal behavior (choice) day-in and day-out. You don’t get it from one good day of eating, or five good days followed by two days of crap.
Labor Day is September 7th. That’s about five weeks away from today. You have two choices about what you will be doing in five weeks:
#1. You can be busy coming up with reasons why you look and feel essentially the same as you do today. (This is otherwise known as coming up with excuses.)
#2. You can be answering the question, “what did you do? You look fantastic! You look so much better than the last time I saw you!”
In five weeks you are going to be five weeks older regardless. The only question is if you will be five weeks fitter or five weeks fatter?
Nobody is going to put a gun to your head and force you down either path. There is just you and yourself and your behavior. You and your little choices day-in and day-out. Its all rather un-dramatic stuff. Its just a bunch of regular old days.
But if you string together five weeks with good choices day-in and day-out you can work miracles – like 10 or 20 pound miracles. And, if you keep on doing what you’re doing then you’ll be exactly where you are today, but five weeks older.
Its all you. Nobody will be putting a gun to your head and forcing you to eat starchy carbs or miss workouts. Just like nobody will be putting a gun to your head and getting you to eat your steak and hit the gym.
Maybe I can help one or two of you reading this Blog post, but I can only help people who will help themselves.
Josef Brandenburg is Washington, DC’s top personal trainer for busy people. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.Can You Eat Pumpkin Bread & Still Lose Fat? Super-Awesome New Cookbook
July 21, 2009 by admin
My fiancé is out of town for 17days:-(. So when this happens I find myself spending a lot of time at my parents house because I like to steal their food as I don’t really cook very much for myself.
When I came back from Indianapolis this past weekend I found something amazing in my mom’s fridge – low carb pumpkin bread! I know what you’re thinking, “that probably tasted like crap.” And I can understand why you’d think that. I was very skeptical of this “bread” myself. Not too skeptical to eat it, but skeptical nonetheless.
It was fantastic!
My mom got this new cookbook called Eating Stella Style: Low-Carb Recipes for Healthy Living
This is George and family before low-carb – that’s not just big bones!
This is George and family after low-carb
This promises to be a really great cookbook.
Josef Brandenburg is Washington, DC’s top personal trainer for busy people. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.LOCAL FITNESS EXPERT INTRODUCES NEW BUSINESS MODEL: New style creates a fun and exciting atmosphere for clients
July 20, 2009 by admin
With the economy still looking to rebound, one local business person has done something that most people would consider business suicide: change his business model.
“The days of 1-on-1 training are over,” says Josef Brandenburg, author of The Body You Want and owner of TheBodyYouWant.com. “People are tired of paying high fees for private sessions and not getting the results that they want. With this new business model, I guarantee results to every client or they get their money back.”
This new business model… press release continued right here.
Josef Brandenburg is Washington, DC’s top personal trainer for busy people. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.Super Sized BS
July 17, 2009 by admin
Do you remember the movie Super Size Me (SSM)? Well, it turns out that Morgan Spurlock may not have been entirely forthright or accurate about a LOT of things in that movie.
For example, his nutritionist told him that he was eating in excess of 5,000 calories per day of McDonald’s food. It turns out that if you do a little math that’s NOT ACTUALLY POSSIBLE based on Spurlock’s rules that he set for himself.
Check out this video to see what I mean:
What’s more is that SSM is wrong about a lot of other things such as:
*Fast food is why we have become obese (in Fat Head
*Saturated fat is bad for you (there really isn’t any evidence to support this idea)
*Weight loss or gain is calories in – calories out
A Fat Head Worth Getting
The single best documentary on health/nutrition/obesity that I have ever seen (and I’ve spent hundreds and hundreds of dollars on them) is the movie Fat Head
Get this Fat Head
He summarizes a lot of very complicated 500 page science books into an easily digestible, entertaining 100min DVD.
Josef Brandenburg is Washington, DC’s top personal trainer for busy people. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.I’m worried because I’ve got too much energy!
July 9, 2009 by admin
That’s not something that you hear every day (or every life time – it makes most people happy), but the other week a client named Alyssa came in rather concerned because:
#1. She was dropping fat too fast (she had dropped 2.5 inches off her waist in the first 2 weeks).
#2. She had too much energy.
This puppy is way too energetic! And too cute.
She was worried that maybe there was some kind of stimulant in the Atkins protein shakes that she had been drinking as mid morning and mid afternoon snacks. I assured her that other than the coffee flavored ones, they have no caffeine whatsoever.
Low Energy & High Body Fat Are Actually Two Sides Of The Same Coin
Accumulating extra body-fat and having less energy are actually two sides of the same coin – insulin resistance.
If you are prone to gain extra fat, then you have at least some degree of insulin resistance. Insulin resistance is when your cells can’t “hear” or don’t respond very well to insulin. Usually this is only in your lean (non-fat) tissue.
Lets say that you had a healthy breakfast of bacon, eggs and spinach. Your body will be running off of fat afterwards. Then lunch rolls around and you have a sandwich. The bread from the sandwich will unleash a flood of carbs into your bloodstream that must be dealt with.
In response your body will secrete insulin. The insulin sends the fat that you were using for fuel before back to your fat cells for storage in an attempt to force your body to burn off the carbs because blood sugar is toxic if it gets too high.
The problem is that if your lean tissue (non-fat) has any level of insulin resistance then it doesn’t respond very well to the insulin and can’t do a very good job of taking in the carbs, so blood sugar remains elevated.
In this scenario your lean tissue is actually being starved by the act of eating carbs: the fat that your lean tissue was burning is unavailable, and they can’t really do a very good job of taking in the carbs, so the lean tissue doesn’t have enough fuel. Hunger is determined by how well your energy needs are being met. So you are both tired and hungry.
Since your blood sugar levels remain elevated (because your lean tissue couldn’t handle the carbs), your body releases more insulin. At this point the carbs (energy) gets sequestered away in the only tissue that can take them in – your fat.
Carbs make susceptible people fat, hungry and tired.
Josef Brandenburg is Washington, DC’s top personal trainer for busy people. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.There’s A Brand New Book From The Body You Want
July 7, 2009 by admin
Hopefully this is a welcome break from the news coverage about Michael Jackson’s death last week.
I'm also thinking about a career as an artist.
Exciting news: I just finished up the draft of my new book “The Body You Want From A to Z”, and its being edited as we speak!
I won’t even have the cover design until later on this week.
Basically this book will have 26 entries all on getting and keeping the body you want. Some of it will be nutrition, some cooking, some exercise, some myth busting, and some on the mindset of success.
For example:
A is for Answer, as in The Answer To Why You Don’t Have The Body You Want Right Now
There are also 3 guest authors:
Gary Taubes (plutonic man love!) is chipping chapter Z:
Z is for Zucker Rats, as in Dieting To Death With Your Fat Intact: What Zucker Rats Can Teach Us About Why Eating Less Does NOT Work and What Really Controls Your Body Fat
Dr. Bryan P. Walsh is doing chapter N:
N is for Not, as is Fat is Not Your Fault: The Four Foes That Will Freeze Your Fat-Loss
Jimmy Moore is doing chapter K:
K is for Keys, as in The 4 Keys To Healthy and Lasting Weight Loss: How I Lost & Kept Off 180lbs Without Hunger or Surgery
I don’t have any pre-order stuff up yet (that would have been smart from a marketing stand point). It should be edited, laid out and ready to start printing on July 30th, so the 1st copies should be printing within 3-5 business days!
Do any of you all have ideas about what you’d like to see as part of promotional offer/package when the new book is released?
Josef Brandenburg is Washington, DC’s top personal trainer for busy people. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.Making Fast Food Your Friend – My New Favorite Fast Food Meal
July 2, 2009 by admin
So, my last post on this topic was about Five Guys, and while I still love The Five, there is a new love in my life – Chipotle. The love of my life – Tillie, my fiancé was the one who turned me on to the no rice, no beans bowl and Chipotle. Its super yummy, super easy (no work involved – I only have to pay for it!), and doesn’t have any fattening (or fatigue inducing) starchy carbs. And its soon to be even more convenient as they’re opening one right up the street from my condo!
Did you know you can place your order online before you go so that you don’t have to wait online?
The Josef Bowl:
*Double barbacoa beef
*Guacamole
*Sour cream
*Cheese
*Medium salsa
*Lettuce
Interesting side note: I told one client about the no beans or rice bowl and she said, “but then you’ll need more food [as the rice and beans make up a lot of the bulk in the bowl].” That’s not actually true.
For folks that have a tendency to pack on extra body-fat the act of eating carbs makes you hungry (insulin makes you both tired and hungry as its busy making new body-fat). So, eliminating the starchy/refined carbs from a meal makes it energizing and satiating. You’ll be more satisfied without the beans and rice than with! (Satisfied with how your pants fit and satisfied with the amount of food you ate.)
Whispering sweet nothings to my dinner. Does that make me sick?
Happy 4th of July!
Oh, and if you live in the States, spare a moment to reflect on how fortunate you are to live here vs. all of the other places on Earth that could never offer you the same opportunities to prosper and do with your life as you see fit. I have one client that just spent 6 months in Afghanistan, and, well, you get the point… count your blessings.
Josef Brandenburg is Washington, DC’s top personal trainer for busy people. He shows normal people with hectic lives and average genetics how to create the bodies they want in the time they actually have. To find out more about the 7-Day Free Trial click here. You can also pick up a copy of his brand new CD – “Why Eat Less and Exercise More is The Worst Advice Ever” here.
