A Simple Guide to Daily Eating

A Simple Guide to Daily Eating

“I wish someone would just tell me what to eat.” I hear this statement with regularity. Frustration from a lack of clearly defined nutritional guidance is prevalent in this universe of information. Unfortunately internet searches are highly overvalued. They often give us answers close to the ones we wish to hear, not the answers we need to hear.

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Paleo Pancakes!

Do you love pancakes AND fitness? Me too!


No need to wait for a cheat meal with this healthy and easy recipe with only 3 ingredients. You'll be amazed at how sweet and delicious these are. Try them at home for a guilt free treat.

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Bio Hack Yo-self

My Daily/Weekly Rituals and the why behind them.

 

Super Water- I start every morning with 500ml of super water. This concoction can be made quickly and is an essential part of my morning routine. It serves us by lubricating and alkalizing the body leaving us more capable of proper digestion and healing. The ginger will help to limit inflammation which is the underlying factor in most chronic disease. Make this part of your daily routine to increase hydration, energy levels, proper digestion, and to fight morning appetite.

Super Water Recipe-  500ml Filtered water(Filtered tap water is best)

                                        2 pinches Pink Himalayan Sea Salt-

                                    Juice of ¼ Fresh lemon

                                    Freshly shaved ginger to taste

 

Intermittent Fasting- Want to burn more fat without cutting calories? Too busy for that “all important” breakfast you’ve been told you need? Skip it. If you’re currently meeting your calorie needs and want to burn more fat without going into a caloric deficit then try intermittent fasting. By shifting your eating window just a few hours you can enjoy hours of productivity spent in a fat burning state. Added bonus… you don’t have to cut out your morning coffee, just the cream. For more on intermittent fasting read my blog here.

 

My Daily Supplements and Herbs-

(Note: Just as humans need diverse diets for different body types your supplemental needs may be much different from mine please reach out with any specific questions)

Amino Acids- Amino acids are the basic building blocks of the body. They are also sources of energy, like fats and carbohydrates. However, amino acids are structurally characterized by the fact that they contain nitrogen (N), whereas fats and carbohydrates do not.

Therefore, only amino acids are capable of forming tissues, organs, muscles, skin and hair.

The importance of amino acids as the precursors of enzymes and neurotransmitters is often underestimated. As such, amino acids regulate almost all of the metabolic processes in the human body, and they are essential for a healthy body.

Most Americans are not getting enough amino acids through their diets. To get the correct amount of the right amino’s you have to eat a pretty diverse group of proteins. A good way to supplement this need is with ESSENTIAL Amino acids or EAA’s. Essential amino acids contain all of the essential amino’s for repair and growth. I prefer to use MAP Amino. Which has the most bio-available(highest absorption rate for humans) source of essential amino acids.

Fish Oil- According to research conducted at Harvard University, omega-3 fatty acid deficiency is officially one of the top 10 causes of death in America, claiming the lives of up to 96,000 people each year. Out of the 12 dietary, lifestyle and metabolic risk factors examined in the study, omega-3 fatty acid deficiency ranked as the sixth highest killer of Americans. 

The fish oil benefits include decreasing the risk of heart disease and stroke while also helping reduce symptoms of depression, hypertension, attention deficit hyperactivity disorder (ADHD), joint pain, arthritis and chronic skin ailments like eczema.  Fish oil intake has also been associated with aiding the body in weight loss, fertility, pregnancy and increased energy. Prescription fish oil has even been approved by the FDA to lower unhealthy high triglyceride levels.

I prefer to use Dr. Tobias’s Omega 3 because of it’s great quality and affordability. However, if you are concerned with the possibility of high mercury in fish oil Krill Oil is an outstanding choice.

 

Ashwaganda- also known as Indian Ginseng, has a wide range of health benefits, including its ability to fight against cancer and diabetes, as well as reduce inflammation, arthritis, asthma, hypertension, stress, and rheumatism. Furthermore, it boosts your supply of antioxidants and regulates the immune system. This herb is incredible at fighting anxiety and giving you what many call a “calm focus.” It’s effects are cumulative so I’d suggest supplementing daily. 

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Transformation- Stacy Victor

I would like to share the incredible transformation underway with my client and friend Stacy Victor. Stacy and I met in July when she inquired about starting personal training. She had no regular exercise routine and had been slowly gaining weight for the last few years. At the time her diet consisted of frozen meals, take-out, restaurant lunches and dinners, sandwiches, sweets, liquid calories and other processed foods.                                                                                                                                

                                                                          11  July 2016 174lbs /8 October 2016 149lbs

She was very honest with herself from the start. I consider that the biggest factor in her transformation. She knew that big lifestyle changes would be needed to achieve her goals and she was open-minded to change and so-called "un-conventional" nutrition and training.  

The objective was clear. A complete diet overhaul was the first priority. I instructed Stacy to cut out all of the following for 30 days, a nutritional reset if you will. No processed foods, no sugar, no dairy, and no more than one glass of red wine a day. She started tracking everything she ate, a practice she continues to this day. 

There have been struggles. After our first few workouts Stacy had a hard time walking up and down stairs because her legs were so sore. We had to take large and frequent breaks in training to let her recover. Many exercises had to be modified and customized to be completed. There were tons of exercises that we tried and couldn't do in the beginning. She couldn't press a bar or dumbbells overhead, she couldn't squat below parallel without any load and running for more than a few minutes was a serious challenge. 

11 July 2016- 174lbs/ 8 October 2016 - 149lbs

11 July 2016- 174lbs/ 8 October 2016 - 149lbs

These were simply obstacles in her way. One by one, Stacy has hurdled, leaped, flew and flat-out crushed every single one. After losing 10lbs/4.4kilos in her first month Stacy decided that this whole-foods diet was right for her. Now when she went to the grocery store the check out attendant told her she made him feel bad about his diet when he rang up her cart. Before she started the program she was soda, sandwiches and chips five times a week. Now she was cooking lean meats and healthy vegetables. Her energy was up as well as her confidence and she became much more active outside of the gym.

As Stacy's weight began to drop we started taking much smaller breaks in her training. She was running longer, squatting heavier, and she was now pressing dumb bells and bar's overhead. It's now October, just three months since we started and Stacy is down 25lbs/11.3k. She's now squatting 123lbs/55.9k. Her waist measurement is down 4.5 inches. The circumference of her arms is down 3 inches and her legs are down 4. Stacy had also been struggling with migraines for years, since shifting her diet they have almost completely disappeared. 

I would like to thank Stacy for her all of her hard work and dedication. She's patient, positive, relentless and always has a can-do attitude. In every training session she has given her all and pushed herself past her former limitations. She's been eager and willing to increase in weight and repetitions. Stacy's approach is simple. She believes that you can accomplish anything when you put in the effort and little by little you will see you will see the results. 

~Jonathan Hanna

 

 

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Client Spotlight- Von Tran

 

I would like to share with you an incredible transformation that is under way with one of my dedicated clients, Von Tran.

I recently sat with Von for an in depth interview on his transformation. He offered some great insight on how he has shed >45lbs/ 20.45K in just 7 short months. I’ll bring you the specific steps he has taken in his journey towards optimal health.

JH: Tell me a bit about yourself?

 

VT: I'm from a little town called Mesquite, Nevada. I'm originally from Thailand but my family immigrated in search of a better life.

 

JH:  What brings you to San Francisco?

VT: I'm a student getting my master of fine arts here in fashion design at the Academy of Arts University.

 

JH: How long before you’re finished?

VT: One more year!

 

JH: Where do you see yourself in 5 years?

VT: I want to be working for a big design company in SF, NY, or LA. I'd like to do London after that.

 JH: With what being the end goal/purpose?

VT: To have my own line!

 

JH: How did you find BM?

VT: I was looking for a gym at the start of the year and I didn't want to go to a typical gym. I looked online and found Body-Mechanix. I was scared at first. I thought I was going to suck. I thought it might be too intense for me. It was actually really fun and I could decide how hard I was going to push myself. I really enjoyed it and started going several times a week.

 

JH: When was your first group class?

VT: February this year.

 

JH: If you don’t mind sharing, how much did you weigh back in February?

VT: Oh it’s ok. I weighed 240lbs.

 

JH: And what is your current weight?

VT: 195lbs.

 

JH: Wow, that’s a massive transformation. Congrats.

VT: Thank you!

 

JH: What was your regimen like in the first few months?

VT: I started with classes only in February and I felt like I needed a little more help. So I started personal training in mid-February.

 

JH: How has your experience with personal training been?

VT: Its showed me the value of having that 1-on-1 attention from someone that you know is invested in your health. Group classes are great and you can push yourself really hard. But I feel like everyone goes harder when they know all the attention is on them and their trainer is there working just as hard to get you where you want to be.

 

JH: Besides the massive weight loss what else is going on with your body?

VT:  I’m really excited about all the muscle I’ve gained. I have never had this much muscle so when I see myself in the mirror or a window it makes me smile because of how far I’ve come.

 

JH: Where have you seen the biggest changes?

VT: I’ve gained size and definition in my shoulders and back and I’m really focusing on taking that further.  I’m also excited to see the growth in my legs and even my calves from all the squatting, lunging and sled pulling.

 

JH: What have you changed about your lifestyle outside of the gym this year?

VT: I started eating very clean right after I started personal training. I was motivated. Some weeks I would literally only eat chicken , vegetables, nuts, and fruits.

 

JH: Can you explain what you mean by eating “clean”?

VT: No junk food, processed food, sodas, alcohol, or sugars.

 

JH:  What about carbohydrates?

VT: I’m currently limiting them to pre and post workout but in the beginning I ate almost none. I'll go crazy on the weekends sometimes now, but I try to eat the right things 80-90% of the time.            

JH: Do you take any supplements? If so what are they and why do you take them?

VT: I take MAP Amino’s. It’s an essential amino acid blend that I feel helps my recovery. I feel like my muscles aren’t nearly as sore when I take them. I take 5 of their pills before a workout and 5 after. 

JH: Do you have any morning rituals?

VT: I walk right to the mirror each morning and I smile at myself. Even if I have to force it I do it anyway. I feel like it helps me start each day in a positive way. I also don’t eat breakfast ever. I practice intermittent fasting so I guess that’s a daily ritual of mine.

JH:  So you’re fasting every day? For how long?

VT: I fast for 16hrs and can eat for 8.

JH: What is your weekly training schedule right now?

VT: Monday I do personal training.. On Tuesday’s I'm going to your  Strength class at 1074 Folsom St. at 6PM. Back for more personal training at on Wednesday evening then your strength class Friday at 12PM

 and then I’m back over at Soma for Saturday mornings 10AM Body-Conditioning class.

JH: So you are working out 5-6X a week?

VT: Yeah.

 

JH: what have you most enjoyed about BM?

VT : At first I didn't know anyone and I was new to San Francisco. Some of the first people I talked to were the trainers at BM. They made me feel comfortable because they are all so nice and welcoming and it genuinely seems like they want the best for you.

Later I got to be part of the bigger client community at BM and I started meeting more people and made a bunch of friends. I started

becoming more social as I started to feel more confident about myself. The community helps you stay at it and gives you that extra push. That’s probably the best part about this environment.

 JH: What are your biggest goals moving forward?

VT: I’d like to get down to 12% body fat, get my first muscle up and I’d like to be stronger all around. My next short term goal is a 300lb back squat which I think will happen any day now.                                         JH: Well thank you for your time and for your incredible work ethic. I'm looking forward to updating everyone on your progress sometime in 2017. I'm sure we'll have a whole lot to report.                                                              

What is intermittent fasting?

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What is intermittent fasting?


Eat six small meals a day, choose low-fat options when at the grocery store, drink slim fast for a meal replacement as often as possible, etc, etc. After spending years sifting through the plethora of diet and nutritional information available I’ve learned some important lessons. The food industry is in the business of selling you food, that’s the bottom line. We’ve known for years that sugar is toxic and that cholesterol is not the underlying factor in heart disease, yet this information is still lost on 90% of the population, this is not a coincidence.
 

 

What is Intermittent Fasting? First of all IF is NOT a diet. I will not ask you to cut your calories and starve yourself for the short term accomplishment of losing weight. Many “diets” are unsustainable and end up hurting the self-confidence or those who use them.
Intermittent fasting is restricting your eating window instead of restricting your caloric intake.
Simply put we will have you fast for 16 hours of the day and eat for 8.

The science behind this method is simple. Our bodies preferred energy source is glucose. It takes 6-8 hours for your body to fully deplete all of its glycogen stores and make the switch to burning body fat. The International Journal of Obesity has touted IF as the number one way to fight chronic disease. Metabolic disease markers shoot down drastically. IF brings amazing results when it comes to blood pressure, triglycerides, cholesterol, heart rate.
Some of the benefits include
-Normalized Insulin Sensitivity
-Boosts mitochondrial energy efficiency
-Increases human growth hormone production
-Lowers levels of inflammation
-Sheds unwanted fat/ eliminates sugar cravings
-Reduces oxidative stress
-Increases brain function
-Cleans and detoxes the digestive system, turning it into a finely tuned machine.
I won’t bore you further with the why, but as always if you have any questions feel free to shoot them to me in an email. 

 

Starting IF
Starting IF will be incredibly simple. For most individuals eating right when they wake up is a struggle. Just listen to your body and skip that morning meal. Uneducated skeptics will say that not eating several small meals throughout the day will put you in the “starvation zone” slowing your metabolism in an attempt to store body fat for a period of less abundant food. This is a complete misunderstanding. The “starvation zone” is real, but you don’t reach it until 72 hours after your last meal. We won’t get anywhere near it.

The first 6-8 hours of your day are usually spent sleeping, so by the time you wake up you’re already burning body-fat. For the next 8 hours we will fast. The only calories I suggest consuming(optional) is organic unrefined coconut oil. Coconut oil contains heart and brain healthy fats, it will help tremendously in controlling your hunger in the first few weeks of IF, and most importantly it contains zero carbohydrates, so you will continue to burn ketones instead of glucose(I blend it into my coffee, sounds weird but it’s amazing).


After your 16 hour fast it’s time to feast! I will ask you to eat a diet that consists of meat, vegetables, fruit, little starch and no sugar. Have a large meal at lunch time, snack on fresh fruits and veggies(as much as you desire) throughout the day, and then finish your last meal by 7pm. If you can’t have your last meal on schedule you can adjust the 16 hour fast window as necessary.

Here’s what my client Will Dennis(Left Handed Pitcher/2015 MLB draft pick for the Baltimore Orioles) has to say about his first month of training while intermittent fasting.
“I’ll be honest, I was very skeptical when Jon asked me to start intermittent fasting. I was certain that I wouldn’t have the “fuel” to complete the workouts that are required of a pro-athlete, but I lost 4lbs in the first week and 11lbs in one month! Even better we tested my body fat and not only did I lose 3.5% of my body fat in one month but increased my muscle mass as well. I have finally returned to my high school playing weight! I will never eat the same again.”

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