October 29, 2008
Mother’s: The most Overworked and Underappreciated People
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I think this is one of the reasons why I have such a passion for helping moms. I don’t think men (me included) have any idea how hard mothers work taking care of the kids.
I created MamaTone Fitness www.dustinmaherfitness.com for the sole purpose of getting moms to take time for themselves and not only worry about the well being of their kids.
Here is a short video I found on youtube that gives us men a taste of what mothers go through, and mothers, you will be rolling on the floor laughing… It is hilarious!
Filed under Uncategorized by dustinmaher
.jpg "Grocery Store, how to be a smart shopper")
I get asked all the time what I eat and what my clients eat who get such great results. I documented my weekly trip to the grocery store and shared my secrets to fat loss foods.
I have completed 3 weeks of my diet and dropped 12 lbs. I will update my progress on Monday again.
Enjoy the video and please comment on this post!
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Filed under Fitness Modeling, Nutrition by dustinmaher
October 23, 2008
Fat Loss Tips: 80/20 Rule for Fitness
Dear Friends,
I want to first welcome the 120 of you who heard my fitness show yesterday and signed up for my newsletter. I am proud of you for taking that step. If you have questions that you would like me to cover in an upcoming newsletter please let me know! If you missed yesterdays radio show listen to it at Ask the expert call-in show
If you missed my NBC news segment this morning where I talked about eliminating lower back pain you can watch it at
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You may have heard of the 80/20 rule which is applied in nearly every aspect of life. For example 20% of the population holds 80% of the wealth. This can also be applied to health. Doing 80% of the right things will allow you to achieve a great looking and feeling body.
So many times we are looking for those “secrets” that make up the 20% which we think will give us the results. There are many tips that I share that many people don’t know about, but they would fall in the 20%, but without living a healthy lifestyle these “secrets” won’t do much.
I recently was on google looking for common phrases people were searching for related to fitness. One of the most common phrases was “diet pill.” When I saw this it got my blood boiling and just reminded me again how lazy people are, looking for the miracle pill.
So what is the 80% I am talking about? I am talking about 4 pillars that I believe will allow you to reach all your goals.
1. Nutrition
2. Exercise
3. Social Support
4. Right Mental Attitude
I get emails from people wanting to know which weight loss supplement they should take (I think most supplements don’t work, and if they do, only when combine with the above formula) Very seldom will I recommend a supplement to someone who has poor eating habits and inconsistent exercise. If someone is doing many of the right things, some supplements will definitely help some.
So lets stop trying to dissect quite so much the minute details of training and instead focus on the big picture.
1. Don’t eat crap
2. Get involved in high intensity exercise (sweat a lot)
3. Surround you with positive supportive people
4. Realize healthy is a life long process and ever evolving, don’t see it as a short term commitment.
Once you get those 4 pillars understood and start practicing them, then we can get into the small details and “secrets.”
As promised I am unveiling the new indoor bootcamp schedule. You can find all the details at www.madisonbootcamps.com. If you are interested in McFarland you can begin attending now. Supreme location will begin Nov 3rd. No need to be a member and shower are provided.
6 AM MWF Supreme Health and Fitness for 6 weeks
5:45 AM T/Th/F Karate America in McFarland
There is still some time to sign up for the Fit Fun Cruise that I am hosting in the Caribbean. Visit www.fitfuncruise.com
Have a wonderful weekend and I will talk to you Monday!
Keep moving,
Dustin Maher
Filed under Behavior Change, Nutrition by dustinmaher
October 21, 2008
Weight Loss Tips: Yesterday’s Food Journal
Yesterday I decided to do my low calorie day (1000 cals). I was a bit nervous going into it, but having gone through it I swear I have never felt better. It was amazing. I think part of it was that I drank over 2 gallons of water and before that I hadn’t been drinking enough (shame on me for not practicing what I preach).
Here is what I ate.
7 AM
1/3 cup of oats 100 Cals
1/2 scoop of protein powder 60 Cal.
8-11 AM 1 gallon of water
1 pm (still not feeling hungry)
1 very small cookie (whoops) 100 Cals
3/4 cup of homemade hominy chili with chicken (Yum!) 200 Cals
5 pm
25 Almonds 200 Cals
1-8 pm Drank another gallon of water
7 pm
3/4 cup of hominy chili 200 Cals
9 pm (not hungry but wanted to get to 1000 cals)
Salad: Spinach, peppers, tuna, tomato, low fat dressing 200 Cals
Total 1060 Cals and 2 gallons of water
Like I said, I felt amazing all day and had boundless energy and focus. I look forward to next weeks ultra low calorie day now!
Please realize that this isn’t a typical day, and very low calorie days in a row will slow metabolism greatly!
Filed under Fitness Modeling, Nutrition by dustinmaher
I hope you had a relaxing and enjoyable weekend! If you get a chance this week feel free to tune into WPR radio this Tues at 11:45 for my 45 minute fitness segment. I will also be on NBC Morning Show this Thurs at 6:40 AM.
The past 6 years I have immersed myself into learning as much as I can about the body and getting lean in the most efficient ways. I read all the scientific studies, all the magazines, and the real life stories of successful personal trainers and weight loss participants. My goal is to provide you with great fitness tips.
As I get down to the last month of my dieting before my fitness competition, I am utilizing all the tricks and secrets I have learned throughout the years. In the first 2 weeks I lost about 7.5 lbs and dropped 2% body fat (now down to 7.7%) I would like to be on stage at 4.5% or less.
I have been criticized by other fitness professionals to giving free information out like this as well as on my blog to people who aren’t paying for it, but I believe everyone should have the right to know this stuff. Knowing is only part of the battle, applying it is the tough part!
So here are a couple advanced nutritional weight loss tips.
1. Don’t eat carbs that are white (anything that is refined)
2. Eat veggies with as many meals as possible
3. Eat protein with every meal.
4. Have 1-2 higher carb days per week (more to come in a minute)
5. One day a week cut calories in half.
6. Within an hour of a workout break rule #1
7. Designate a cheat day or cheat meal.
I want to focus on #4. When a person does low carbs for long periods of time their bodies get use to it and start to conserve and slow metabolism. The insulin response gets very sensitive if prolonged low carb dieting is done. (that means that your body will try to store the carbs you do get into fat) In order to prevent this once a week (maybe twice) have a higher carb day, which will prevent the insulin response from becoming too sensitive. I would recommend this high carb day be the same day you have your cheat day.
#5 is a rule I am just learning about and haven’t put it to practice, but I am going to start experimenting with. Today I am going to try to eat just 1000 cals. Prolonged very low cal days is horrible for metabolism, but there are suppose to be benefits to once a week low cals… I am still learning why this is true and if it works.
One more tip is that when you go low carb and eat more veggies you must remember you need to eat a lot more. For example a cup of rice is 300 cals and a cup of spinach is 15 cals. To get more calories in your diet eat beans and legumes… They contain some of the highest fiber content of any food and will give you long sustained energy.
Eat Right,
Dustin
Filed under Uncategorized by dustinmaher
October 15, 2008
Kids lifting weights: Is it safe?
Since I work with moms a lot, one of the questions I get asked it how young is too young to lift weights. I have attended national workshops in youth fitness and the growing consensus is that kids can weight train at any age (as long as they have the attention span) But weights should be kept light (lots of bodyweight exercises) and good form emphasized.
Here is a little boy who has incredible form and has been taught well. This boy is 2 years old. I generally wouldn’t recommend kids this young starting out in intense weights, but it works for him!
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Filed under In-home workouts, Kids Fitness by dustinmaher
Yesterday I finished the 9th day of my diet leading up to the competition. I have 36 more days to go. I am now down about 7 ish lbs so far and happy with the progress. I will take bodyfat again on sunday. Here is what I ate yesterday.
5:00 AM
Handful of almonds 200 cals
6:30 AM
protein bar 160 cals
9:45 AM
protein bar 160
11:15
Protein Drink 300 cals
12:45
Big salad with tuna and kidney beans: 400 cals
3:30
Apple with lots of all natural peanut butter (went a little overboard) 350 cals
8:45 pm (hungry)
3 slices of deli roast beef 150 Cals
Homemade vegetable soup (had 10 different veggies in it with some kidney beans) 100 cals
Low fat popcorn 200 cals
Total 2020
Today was a good day, still a little low on cals, but not too bad. Energy was good for most of the day. I should have had another snack at 6 or 7 pm, but I had clients and was teaching for many straight hours.
I hope that helps you, feel free to comment!
Keep moving,
Dustin
Filed under Fitness Modeling, Nutrition by dustinmaher
October 13, 2008
Female Fat Loss: Week 1 of my diet is over!
I have finished the first 7 days of my diet and I am down about 5.5 lbs. I have been quite disciplined the last week (with the exception of Saturday), turning down going out to eat with friends, and avoiding Camp Randall Food. My body is coming along well and am happy with the progress.
On Saturday I let myself have a cheat day. I am still 6 weeks out of the show so I still have some leeway, but I let my flesh and my desires get the best of me. I planned on eating one caramel apple and one brat as my cheat foods for the day. Because I didn’t plan ahead and had no food with me during the day, I caved in a had two of each.
Sunday I worked VERY hard at going low carb from my big carb day. It took 36 hours to lose the 3.5 lbs (mostly water) that I had gained on Saturday, but I am back to my pre saturday weight.
Lesson for you: When you have a cheat day or a period of time where you are not making the most responsible food choices, acknowledge what you did and get right back on to eating healthy again. So often I see or hear people who eat bad for a few days and then continue to and justify it by saying they already ate some bad foods and might as well continue.
This mentality will sabotage you so quickly and will guarantee you poor results. The same thing goes with exercise… just because you miss a couple days, doesn’t mean you should stop altogher. Evaluate why you stopped, make some changes and start up again.
From this weekend, I was once again reminded that I need to be prepared ahead of time and not get myself into tough situations. I packed a few protein bars in my car now, so if I feel like caving in, I can grab one of them.
Talk to you soon!
Dustin
Filed under Behavior Change, Fitness Modeling, Mindset, Nutrition by dustinmaher
October 8, 2008
Female Fat Loss: Day 2 of diet
Yesterday I finished day two. It was a busy day. Started work at 5 AM and was finished at 8:30 PM. I find on days where I am on the go, I keep my energy up by eating frequently… keeping busy also decreases the amount of time I spend thinking about food.
Here ya go:
5 AM
Banana 100 cals
7:30 AM
Hot Chocolate mix 150 cals
1 cups skim milk 90
¾ Cup oatmeal 1 scoop of Protein powder 110
11 AM
Handful of Raw Almonds 200 Cals
1:15 PM
Salad: organic mixed greens, tomato, 1.5 chicken breasts, vinegarette dressing 300 Cals
4:15 PM
Protein Drink: ½ banana, 1 scoop of whey protein, frozen berries, ½ cup skim milk 300 cals
6:15 PM
Protein Drink: Same thing as above 300 cals
8:45 PM
6 inch black forest ham sub (it pained me to only get a 6 inch!) Guessing 500 cals
9 PM
Small cup of Wendys Chili Not Sure maybe 300 Cals
Total Cals 2250
This is right where I want to be for the first of 7 weeks. I will see how my body responds in the next 10 days and adjust accordingly… the low carbs haven’t been too bad yet, but I do get a few tired spells. As of this morning I am down 4.5 lbs.
I have been asked what to do if you are a women and you should only consume maybe 1500 cals. This is by no means perfect eating, but most of it is good, just make the serving sizes 30% smaller and you will achieve your calorie goals.
Feel free to leave a message!
Dustin
Filed under Fitness Modeling, Nutrition by dustinmaher
October 7, 2008
Weight Loss: Day 1 of my Diet
Yesterday was day 1 of my 7 week diet to prepare me for the Fitness Modeling World Championships in Vegas. In the next 7 weeks I will be going from 9 % body Fat down to 4 ish %. I started the diet weighing 194 lb at 6′5. I will probably drop to 175-178 for the show. The weight lost will come from fat, water, muscle (hopefully not too much!), and less intestinal crap.
I have had a lot of people asking how I do it and what I eat. So, every few days I will update you will some sample days of my eating… Here was yesterday.
7 AM
¾ cup oatmeal 100 Cals
1 scoop of pp. 110 Cals
1 low fat string cheese 50 Cals
12:30 PM
Salad: organic mixed greens, tomato, 1.5 chicken breasts, vinegarette dressing 300 Cals
Medium apple 100 Cals
2 tbs of all natural peanut butter 200 Cals
3:30 PM
Medium Apple 100
5:30
Protein Shake: 1/2 skim milk, frozen berries, 1/2 banana, 1 Scoop of Advocare Whey Protein 300 Cals
https://www.advocare.com/08063358/Store/ItemDetail.aspx?itemCode=P4602&id=B&flavor=B&size=P
7:30
Low carb tortilla 80 Cal
Oven roasted delie Turkey 150 Cals
Spinach leafs 5 Cal
Mustard 20Cals
Beef Jerky 60 Cals
9 PM
Low Fat Popcorn 300 Cals
Handful of Almonds 200 Cals
Total Cal 2075. For the first day and first week of dieting this is a little too low. I would like to see between 2300 and 2600. In order for my to maintain bodyweight I need to consume between 3200 and 4000 cals a day. If I start out too drastic I will lose weight too fast and lose muscle in the process which is the last thing I want to do.
Hopefully you enjoyed this! Feel free to follow along and modify things accordingly. In an ideal world this is how I would always eat except that the portions would be much bigger and there would be a few more carbs added.
Please feel free to post comments. Love to hear your feedback.
Check in soon for my next post!
Dustin
Filed under Fitness Modeling, Nutrition by dustinmaher
