Author Archives: outrunyourfork

How To Kill Your Weight Loss Goals

File Feb 07, 9 14 38 AMNot too long ago I was sitting with my good friend, Charlie, and I asked him,
“Hey Charlie, what’s the easiest way to get rid of belly fat?”

“C’mon, Tony, you know the answer to that question.” I was pretty sure I did, but I wanted to see if he knew something I didn’t. Charlie continued, “The secret to losing belly fat and keeping it off is simply a matter of controlling your levels of insulin!”

Watch This Quick Video To Learn How To Manage Your Insulin

Now, although I have been in the fitness business for three decades I’m always in the process of keeping up on any new developments. This was nothing new to me so I said,

“Seriously, Charlie,” I laughed, “there’s got to be some new trick or scientific development that targets belly fat.”

“I’ll tell you what, Tony,” Charlie said, “if I find a new trick or tip you’ll be the first person I call.” Charlie stopped and thought for a moment. Then his lips parted and his eyes flashed as he turned to me and said, “You know,” Charlie smiled, “someone should teach this at a very fundamental level.”

And there it was. My “Aha” moment.

It came to me in a rush like a movie sequence. I quickly scanned my memory for every video, book and article that I had ever seen regarding weight loss, health and wellness. Within seconds I realized that there really were no good resources that taught these topics in a simple, yet comprehensive way.  They were either too scientific or too broad. Most even teased us us with the dream of having a flatter belly and then enticed us into buying their “groundbreaking” pill or cream that would magically shrink your belly in only 10 days. But, they were all complete bullshit or, at the very least, extraordinarily inaccurate.

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It was then that I made a commitment to bringing the world the most accurate information in a fun, interactive format. If we make fitness fun, then why can’t we teach with the same level of entertainment? The answer: We Can!

Welcome to the first ever, no baloney, fun and entertaining fitness show on earth (thanks P.T. Barnum).

Chug on over to our YouTube channel, subscribe to my blog and link up with us on Facebook, Twitter and Instagram for all the real info and … quite a bit of fun! Glad to have you walk this journey with me.

About Tony and Out Run Your Fork:

I’ve been involved in healthy living almost my entire life. It’s not just about personal training or nutrition. It’s not just about getting ripped or 6 pack abs. It’s not just about weight loss programs or diets. It’s about YOU.

At Out Run Your Fork we make fitness fun! Our Personal Training and Nutritional Programming are designed with YOU in mind. We cater to each individual and custom tailor every program to fit your specific needs. Whether it’s overcoming an injury, lowering your cholesterol or looking for a kick-butt workout we’ve got you covered!

Unlocking the power of your genetics we use real science to identify the traits that cause you to gain weight. Your program is then designed according to your busy lifestyle, individual food preferences, and unique genetic profile. It’s the perfect combination to help catapult you toward becoming the best you that you can be!

So give us a call to set up your free, no-obligation Personal Training or Nutrition session today. We guarantee you’ll change the way you feel about working out!

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5 Reasons To Fear The Whole30 Diet

“This will change your life” is the claim from the Whole30 website. Really?

“… testimonials from thousands of Whole30 participants document the improvement or “cure” of any number of lifestyle-related diseases and conditions (and) we’ve. read some stories that can only be described as miracles”

The website claims “cures” from

high blood pressure • high cholesterol • type 1 diabetes • type 2 diabetes • asthma • allergies • sinus infections • hives • skin conditions • endometriosis • PCOS • infertility • migraines • depression • bipolar disorder • heartburn • GERD • arthritis • joint pain • ADD • thyroid dysfunction • Lyme disease • fibromyalgia • chronic fatigue • lupus • leaky gut syndrome • Crohn’s • IBS • Celiac disease • diverticulitis • ulcerative colitis

Ok, sorry, but I just gotta say it: Are you frickin’ kidding me? The ONLY WAY people are having success from this diet is if they have a horrible diet to begin with or if they have some allergen or intolerance to certain foods and this is the exception and not the rule.

So here’s my list of 5 reasons you should be wary of the Whole30 plan:

  1. It’s Claims Are Unfounded. Let’s be clear: I’m the fun guy. I’m the one that gets creative with peoples’ exercise and food plans so that you can live a happy, healthy life with long-term results. But I’m also grounded in science. Our bodies are all the same both chemically and biomecanically. From this I extrapolate predictable outcomes from a set of scientific assumptions and marry those with your psychological and social patterns. But where are the scientific claims? They could have at least tried to pull some research that could support their claims. But none is to be found.
  2. It’s Not A Weight Loss Plan. While some people can lose weight from the Whole30 diet, it is not necessarily from the foods being eliminated. It’s likely the new habit of creating better eating patterns. It’s no surprise that you’ll start eating better if you start paying better attention to what you put into your mouth. Meal prepping and logging food are both simple ways to make you more mindful of your eating. But, with the exception of eliminating sugar and alcohol, there’s no weight loss benefit to the program. Oh, and eliminating sugar and alcohol is NOT a guarantee of weight loss.
  3. It’s Random. Any study that changes too many variables is inherently flawed. If you eliminate dairy, legumes, sugar, alcohol and more from your diet, then how can you know which is a potential irritant? Answer: You can’t! Where’s the value in that?
  4. It’s Unsustainable. Most people will not stick to a restrictive diet for any length of time. There comes a point when we all want to have a treat that’s not on our diet. Maybe it’s a glass of wine or a simple Christmas cookie. The problem with restrictive diets is they don’t allow for human nature. While we are creatures of habit we are also creatures of curiosity. We like to explore. To venture out. More often than not, when we drift from a restrictive diet the results are often cataclysmic. We think “screw it” and go all out having not just one cookie, but many! Or it leads us adrift and makes us realize that we enjoy treats that are not on the menu of our dusty old diet plan. We then meander off over time and fall back into no diet plan at all.
  5.  It’s A Cult, No Wait, It’s A Business. Have you noticed the folks at Whole30 are encouraging people to become Whole30 certified “coaches?” Who’s certifying them? Oh, right, the folks at Whole30. What are their credentials for certifying anyone worth their salt? I hate that word in today’s vernacular, by the way. Everyone claims to be a coach with one hack certification or another. Truth is there are only a few worthy certifications or licensing for legitimate coaches in categories from health and wellness to career coaching. It’s akin to interviewing a surgeon who graduated top of their class from NYU vs someone who watched all seven seasons of Grey’s Anatomy. No offense to Ellen Pompeo.

    You’re also forced to build a social media community so you do all their advertising, marketing and community building. Dieters are coerced into purchasing all of the Whole30 materials ranging from books and recipes to cookware and food.

    I will admit that from a business perspective it’s brilliant. They’ve certainly put their time and money onto the program and it’s a pretty comprehensive ecosystem. BUT, that still doesn’t make it a good diet. Just a good money making machine for the owners.

So, if you’re the person who likes to try new diets just they’re fun and part of discovery, then you’ll probably give Whole30 a shot. But, if you’re someone looking for a “miracle” then you better look elsewhere.

About Tony and Out Run Your Fork:

I’ve been involved in healthy living almost my entire life. It’s not just about personal training or nutrition. It’s not just about getting ripped or 6 pack abs. It’s not just about weight loss programs or diets. It’s about YOU.

At Out Run Your Fork we make fitness fun! Our Personal Training and Nutritional Programming are designed with YOU in mind. We cater to each individual and custom tailor every program to fit your specific needs. Whether it’s overcoming an injury, lowering your cholesterol or looking for a kick-butt workout we’ve got you covered!

Unlocking the power of your genetics we use real science to identify the traits that cause you to gain weight. Your program is then designed according to your busy lifestyle, individual food preferences, and unique genetic profile. It’s the perfect combination to help catapult you toward becoming the best you that you can be!

So give us a call to set up your free, no-obligation Personal Training or Nutrition session today. We guarantee you’ll change the way you feel about working out!

Tony Bianchino Wants You to ‘Out Run Your Fork,’ and He’s Working with Other Westfield Businesses to Make that Happen

TonySpeakWESTFIELD, NJ — Tony Bianchino, owner of Westfield-based personal training and nutrition center Out Run Your Fork, has a lofty goal of educating Westfield about what it takes to be healthy,…

Source: Tony Bianchino Wants You to ‘Out Run Your Fork,’ and He’s Working with Other Westfield Businesses to Make that Happen

Sleep Your Way To A Smaller Belly

woman-pinching-belly-fat-8-reasons-why-diets-make-you-fat-by-healthista-1It’s a little known fact that sleep deprivation can prevent weight loss. To make matters even worse it actually promotes weight gain!

“Researchers found that when dieters cut back on sleep over a 14-day period, the amount of weight they lost from fat dropped by 55%, even though their calories stayed equal. … So it’s not so much that if you sleep, you’ll lose weight, but that too little sleep hampers your metabolism and contributes to weight gain.” WebMD Jul 30, 2016

How? Simply put when your body is deprived of sleep if it comes metabolically sluggish. The ability to produce insulin – A hormone responsible for taking carbohydrates (sugars) out of the bloodstream and putting it where it needs to go – is reduced. As a matter of fact, Insulin sensitivity is reduced by 30%.

If your body’s ability to produce insulin is compromised, the sugars for your bloodstream are more likely to end up being stored as fat.

To make matters worse sleep deprivation makes your brain groggy. Our ability to make decisions is compromised and our brains crave more sugar. Our feedback reward system goes out of whack and we start to seek rewards elsewhere. That’s partially why you get hungry at night.

You’re also awake more hours of the day. There are more opportunities to eat and you will get hungry or throughout those long hours. When we’re tired we tend to make poor choices and eat larger portions. Hence one piece of cake turns into two!

Even worse your body‘s production of cortisol also increases. Cortisol is the hormone partially responsible for hanging onto body fat.

If your cortisol levels go up it’ll be very difficult to lose weight.

As a matter of fact “Researchers found that when dieters cut back on sleep over a 14-day period, the amount of weight they lost from fat dropped by 55%, even though their calories stayed equal. They felt hungrier and less satisfied after meals, and their energy was zapped.” (WebMD)

So what can you do? Get more sleep! Here’s how:

  • Find some downtime at night without electronics (including tv).
  • Make sure to turn off the lights. Your brain knows to go to sleep when it’s dark.
  • Read a book (use a soft night light only) or meditate
  • Watch what you eat! Be mindful of making better choices during the day.

For these tips and more or for help with nutritional programming, weight loss or fitness Drop us a note or connect with us on Facebook. Our strength lies in helping other people living happier, healthier lives!

Yours in Health,

Tony Bianchino
Founder, Out Run Your Fork
973-348-9898

The One Simple Key To Weight Loss – and it’s in your hands!

Hands-holding-Granny-Smith-apple

The Key To Weight Loss Is In Your Hands

If You Feel Like You’ve Been Stuck For A While, Then Maybe It’s Time For A Very Simple Change.

There are lots of reasons why many of us are not quite at the level of fitness that we desire. Maybe we want to lose a few pounds around the midsection or maybe we want to tighten and tone our arms and legs. Whatever the goal is we need to keep in mind that weight management is 70% nutrition. Now, I am not discrediting exercise in the least. But as our name “Out Run Your Fork” suggests: if you exercise a lot and continue to miss step on your nutrition, then you’ll never get where you want to go. Exercise alone is not enough. You simply can’t Out Run Your Fork.

So let’s start by focusing what is in your control. If we think about it they’re only four things we can control: 

  • our thoughts
  • our words
  • our attitudes
  • our actions

While there are many root causes as to why people don’t do what they’re supposed to do, we are going to leave the first three items for future articles. This article was going to focus on the final one of these: our actions.

I heard somebody say once, “It all starts with your hand.” He went on to explain that when you’re making a choice you could choose to reach for a healthy food or you can choose to reach for an unhealthy food. It’s what you reach for that’s going to determine what you put in your body. If you don’t put it in your hand, then you can’t eat it. Think about it for a minute. It’s so simple, so why is it so difficult? The answer is determined by one word: desire.

Desire: that which we fix in the foremost of our minds is what we focus on minute after minute, day after day, week after week, month after month, year after year. It creates a burning desire to reach that goal. But a burning desire without a plan of action will not yield results. Without a plan of action there will be no action. So, the first step is to create a goal and that an action plan on how to reach that goal. The next step is to simply move into action. The simplest action is to make better choices. The way you can make better choices is by reaching for foods that will move you closer to your goal and leaving the food alone that will prevent you from moving toward your goal. Is everyone with me so far? Good!

Let’s turn that desire into action: 

  • The next time you are given the choice of reaching for an apple or a muffin, choose the apple! 
  • When you know you’ve eaten your portion of food, don’t reach out for more!
  • If given the choice of baked potato or french fries, duh!… (yes, go for the potato)!

Set friendly reminders. Write a note on your hand that says “It starts here.” Put a note on your debit card or wallet. On Your refrigerator door. On your water bottle. Anywhere you can see it prior to grabbing that piece of coffee cake and ramming it into your face. Keep healthy snacks nearby: an apple in the car or desk drawer at work. A small amount of nuts (look at the serving size!) in your purse. A protein shake  in your gym bag. A low calorie protein bar in your briefcase. Sneak in healthier alternatives wherever and whenever you can. TIP: Just be sure to watch total calories!

STOP reaching for the Bad and START reaching for the Good!

For more helpful information on healthy eating and fitness why not take advantage of a Free No Obligation Phone or In-Person Consultation. Call usemail us or book your free appointment today!

Janhavi Healthy and Fit

3 Most Common Fitness Mistakes And How To Avoid Them

Janhavi Healthy and FitWe all know the person who gets overly excited to try new things but then quickly gets bored or drops at the first sign of resistance. You know the one: the guy or gal who’s all gung-ho for the newest workout trend or the latest diet plan. They become hypnotized  by their new found obsession and that’s all you ever hear them talk about! It’s all Keto-this and Paleo-that. And you hear it so much that it makes you want to puke! But, then, just as suddenly as it started,  they lose their enthusiasm and get into a funk about how “it didn’t work for them.”

These people all share the 3 most common mistakes which prevent them from gaining a healthy lifestyle.

Lose Weight with Nutrition Programs Designed Specifically For You.

  1. No Plan. You’ve heard it so many times before that if you fail to plan then you are planning to fail. so, before you start write down your goals and your timeline for achieving them. For example, if you want to lose 20 lbs for your wedding that’s happening in 3 months, then write down “lose 20 lbs in 3 months.” Then write down what you’ll need to do over the course of those three months in order to help you lose those 20 lbs. If you’re not sure, then sit with someone knowledgeable who can help you reach that goal.
  2. No Follow Through. All too often people are initially excited, but then they let their enthusiasm fade. This usually happens because they get bored, aren’t getting results, or realize that it’s requiring them to put in more effort than they want. If you’re not getting results (and it’s been more than a week), then you need to re-evaluate and seek some advice. Otherwise, keep at it and make one good decision after another. When you’re reaching for that donut or hitting the snooze button to skip the gym ask yourself: Is this going to get me closer to my goal or push me further away? Then make the right decision to move you closer to your goal. Later on, when faced with another choice make another good decision. Follow that up with yet another good decision. And another. And another… you get the point. It’s all about being consistent and making the right choices.
  3. No Celebrating. You’ve been working hard all week at this workout and diet thing and when you step on the scale it says you lost 2 lbs! Woo-Hoo! Glorious! It’s time to go celebrate with your friends to share the good news… right? Wrong! While it’s ok to celebrate, just make sure you do it the right way. Instead of knocking back some booze or ordering that calorie busting desert why not go shopping for that new dress  you plan on wearing when you reach your goal? There’s something very motivating about taking your hard-earned money and buying a dress that you don’t fit into now, but you will once you lose the weight. Oh, and leave it on a hanger outside your closet door. This way you’ll see it as soon as you wake up in the morning, when you return home from work and also before closing your eyes and going to sleep at night. It’s very motivating.

These are the top three mistakes you’ll want to avoid if you’re looking to make a change. Not surprisingly this formula works for everything you seek to accomplish in life. Plan, Follow Through. and Celebrate Wisely. You’ll be set up for success in no time!

For more information about our nutritional programming please call or email us. Or you can simply schedule your free consultation and see how we can help.

The Secret To Losing Weight And Keeping It Off

If you’ve ever lost weight and gained it back or tried diet programs that just don’t work, then read on! For most of us the struggle of balancing our busy lives, unpredictable schedules and love of all things food can all create some serious roadblocks in our plans to stay healthy. Maybe you play chauffeur to your kids. Maybe you’re balancing full time work and full time school. Or maybe you’re a busy executive and can’t seem to get time to workout. And to top it off, we’re tired at the end of the day. I mean worn out. The last thing we want to do is go to a gym and work out!

So, how, then do we get the help we need to lose weight and keep it off? The answer is so surprisingly obvious, yet many of us overlook the most powerful tool for creating changes in your life:  Get a group of friends who want to do it together! 

Bang! You probably just smacked yourself in the head or you want to smack me in the head for giving such a “no-duh” answer. But, the reality is that support groups and accountability are two of the most powerful tools in accomplishing a goal.

The following are tips on how to select the right group, set goals and expectations in order to get results.

  1. Choose Wisely
    When selecting a team of two, three or more people make sure that they are serious about getting healthy. Some key indicators are they are excited and involved in the planning process. They engage, share ideas and ask questions to move things forward.
  2. Set Achievable Goals
    Find out everyone’s goals. They may be different. Your friend Sally may want to lose 30 pounds and your friend Sam may want to run a 5k. Regardless of the goal you’ll want to design a timeline and expected milestones so you can track your progress. When choosing a weight loss goal, most people have a general idea of something like, “I want to lose 30 pounds.” The next question you should ask is “When? By when would you like to lose the 30 pounds?” Then set a timeline for losing the weight within the specified time. But make sure the goal and timeframe are reasonable for the individual. We’ll talk more about that later.
  3. Be Accountable
    Check in with each other everyday. Maybe even multiple times per day. Apps like MyFitnessPal make it easy to stay in touch and see how your team is doing. You can post status and encourage each other for a job well done. The biggest boon to using these type of apps is that they hold you not only accountable to each other, but they hold you accountable to yourself.Throughout the day you’ll see your food plan progress and you’ll see the calories and macros that you’re eating and see where you are in regard to your daily caloric “budget.” I find this to be the biggest eye-opener for most people. More often than not people over-estimate or under-estimate how many calories they are actually eating. Food logging will expose the truth and allow you to make positive changes so you can lose weight and keep it off for life!
  4. Get Together
    Nothing beats going to the gym or exercising out side with friends. Whether it’s a hike, a gym workout or simply a walk outside, exercise becomes more fun when we add the social component to it. Plus we get time to spend with the people whom we always tell “We really should get together, but I’ve just been so busy lately….” Now you’ll have a reason to get together and achieve your goals at the same time. It’s a Win-Win. Ding Ding Ding!

These four tips are the foundation for good planning and the beginning phases of execution for a healthy weight loss program. But remember, nothing happens without a strong desire and worthwhile goal. Here you can read the 5 Tips For Success and apply them to your new health program.

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About the Author: Tony Bianchino is a successful entrepreneur in the fitness industry and is sought out internationally as an acclaimed motivational speaker.

*Disclaimer: Always consult a physician before engaging in any exercise or weight loss program.