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What a great summer it has been so far! Before I share my news, I want to say thanks to all of you for your support. I couldn’t do it without you and its hard to express how grateful I am. To help you continue on your journey to health, this newsletter is overflowing with great tips, recipes, and fitness info. The two new Ripped videos, Get Ripped Slim & Lean and Get Ripped to the Core, are now available at major U.S. retailers and will be available in Canadian stores in September. We’ve had an amazing response since these workouts were released. So many people are telling me how Ripped is making a difference in their lives and if you have a story you want to share with others please let me know. I truly believe Ripped is about the people and their stories and everyone I meet along the way. You all know Heather Profeta as one of our Ripped Success Stories. Heather joined me on my Canadian tour where we were able to share Heather’s story and the Ripped workout with fabulous people all over the country. We have had a phenomenal response from the tour and met with many incredible people. Heather shares her most recent success below.
Angela Sirounis, our Registered Dietician, has come up with some guidance on how to stave off those food cravings. She is also hard at work preparing a segment for the upcoming Ripped & Chiseled DVD, where she will discuss how important it is to evaluate portion sizes in today's SUPERSIZE world. People have been generously sharing their favorite healthy recipes with me so I’m taking this opportunity to pass them on to you. Angela has done a nutritional breakdown for each recipe so you know how to include them in a healthy eating plan. See below for:
More exciting news: two new Ripped workouts will be available later this year in November or December. Get Ripped & Chiseled and Get Ripped 1000 will get your blood pumping and keep those pounds melting off. I have included some of my best tips to help you meet your fitness goals and make it your best summer ever. Have a good one! Jari Love Salmon and Spinach
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In this newsletter, I’d like to introduce you to Alma Ladouceur, one of our Advisory Board members. Alma is a biomechanics and kinesiology specialist with whom I have collaborated to make Ripped a safe and effective workout. Alma just got back from competing in her second Women’s Tri Fitness event in Las Vegas. These events are about attaining the maximum in all categories of womanhood: grace and physique, speed and agility, endurance and strength, rhythm and coordination. Competitors come from all over the world to showcase their talent and hard work. To prepare for these events Alma works out 5-6 days per week incorporating resistance training, long slow cardiovascular workouts, and speed and plyometric intervals. She is very strict about what she eats, measures and weighs her food and ensures that she gets enough protein , carbs and water. Alma’s achievements are inspiring! Below she presents some expert answers to Frequently Asked Questions about the Ripped workout.
| Everyone has been there: on the path to changing your eating habits and the pounds start to drop off, when suddenly you crave a candy bar. You need chocolate NOW! You fight the urge but temptation wins. |
With the trend away from temporary, quick fix diets, it is better to eat the foods you adore and really limit the quantities if they are not particularly healthy. In terms of your own nutrition program you need to plan for these indulgences. 
When you are trying to lose weight, incorporate a “free” meal or snack into your diet once a week - so you can plan to enjoy and incorporate those favorite “less healthy” choices and not feel deprived. E.g. if you are craving a cheeseburger and fries, go for it, but eat it at a restaurant where it’s smaller and less greasy than a fast food burger and have it with a small order of fries.
| If you have PMS cravings for chocolate or other high-calorie foods, go ahead and eat them in moderation. If chocolate is what you want and you try to substitute fruit or something else for it you will not be getting the same taste or “mouth-feel” as chocolate. You may keep trying one thing after another and then end up eating chocolate anyway. |
If you often crave bread, potatoes or sugary items it may be because you are flat-out hungry. I suggest that you eat small meals and snacks on a regular basis throughout the day and include some protein at every meal /snack to avoid feeling very hungry and help prevent cravings.
STRATEGIES, TIPS AND THOUGHTS ON CAVING IN OR NOT, TO CRAVINGS:
| Buy small single serving portions. This is great if you crave chips or ice cream and are afraid that eating them may trigger a binge. |
- Eat your favorite foods in public. You’ll be more conscious of what you are putting in you mouth if other people are around.
- Never eat from the container. When you eat from a box or bag, portion control goes out the window.
- Here is something else to think about... for some people, complete abstinence from a high crave item for a period of time helps to reduce and for some to eliminate specific food cravings (although it can be difficult initially).
Have your phone set on speed dial, call a close trusted friend and talk it out. Share to keep each other motivated.- Have a mantra. When food cravings hit, talk yourself down by repeating phrases such as, “The answer is not in the refrigerator” and “This is not the last meal I’ll ever eat”. Make up a phrase that rings true with you.
- To put a stop to after dinner snacking give yourself a mini-manicure or pedicure.
Floss, brush and mouthwash after your last meal or snack of the day. You are a lot less likely to want to eat something after you have done all this work and have nice “minty” breath. And better yet, put in some teeth whitening strips (you won’t want to waste them).- If you have a craving... literally time yourself. Wait a full 10 minutes and then reconsider. Often
this waiting period will give time for the craving to pass.
| Have a list of 10 THINGS TO DO IF A CRAVING HITS on your fridge. For example, talk a walk around the block, talk a bath, slather on some hand cream etc. |
- Do not keep the foods you crave in your house period. If a craving hits and that food item is simply not available you are lot less likely to get in your car and go to the store. However if that food item is highly accessible i.e., sitting in your pantry, well then . ... . don’t tell me I didn’t tell you.
Enjoy a ritual of flavored herbal tea or green tea served in a special cup or tea and saucer. If you have a sweet tooth add some Splenda to sweeten or a lemon wedge.- Be aware. Unlike true hunger, which comes from a deeper more primitive section of the brain, the craving department is located right in the middle of the “want” section of your brain. It’s all about pleasure and the simple fact that you are programmed to want more of it. Cravings are conditioned habits stemming from cultural and psychological factors, not physiological. When you experience a craving it triggers the area of the brain that also causes addictions. The same mechanism that makes some people crave drugs or shopping can cause a craving for Ben & Jerry’s Chunky Monkey ice cream. Being aware that cravings are related to psychological cues may in itself be helpful in dealing with them in the future.
- Take control and responsibility for your actions and feelings.
Remember the solution to weight loss and
control is inside you.
Heather’s Story
| Name: Heather Profeta Occupation: Realtor |
Start Weight: 210 pounds Current Weight: 150 pounds |
Heather Facts:
- My starting weight was 210 pounds and my body fat was 34%.
- Today I weigh 150 and my body fat is 18%.
- It took me only 6 months to lose 60 pounds and I have kept it off.
- In the Slim & Lean DVD, Jari talks to a registered dietician, Angela Sirounis, about how to lose weight safely and how to keep it off. Angela has some great tips for weight loss that are practical and easy to follow – anyone can do it! In the past I had tried many diets, mostly unsuccessfully. Jari and Angela’s methods and tips are what really helped me with my weight loss. In her interview in Slim & Lean, Angela talks about the importance of eating carbs - this was very beneficial to me!
- I workout 5 to 6 days a week, including doing Ripped 3 to 4 times per week.
- I do 45 minutes to 1 hour of cardio on the days I am not doing Ripped a minimum of 4 times per week (it depends if my husband & I sell a house or not).
The rest of Heather’s story will be in Get Ripped & Chiseled – coming soon!
Jari’s 15 Summer Slim Down Tips
- Read fitness and health magazines daily.
It’s important to educate yourself daily (preferably at night and in the morning) on fitness and nutrition. Not only will you learn more about taking care of your body but you will be inspired by the photos of other people. Clip out articles or photos that you find interesting, helpful or inspiring and stick them up around your house and workplace to remind you of your goals. - Get a journal and use it.
Journals are a great way to track your good and bad habits when it comes to achieving your weight loss goals. Over time you will start to notice trends, see your progress and understand how you can improve in the future. Your journal is like having a personal trainer to cheer you on and pointing out the areas that need work. Remember to keep your journaling constructive and positive – because what you write down is what you’ll achieve. - Write down your goals.
Saying your goals is one thing but writing them down is quite another. When you write something on paper you almost instantly become accountable for it. Your chances for success greatly increase and you will never forget what you set out to do. Your goals will evolve over time, which adds to the excitement because you can see where you’ve come from and where you are headed next! (Remember to write down on your goal chart the next time you get re-measured.) - Work out with a friend or group.
It’s easy to make excuses about why you can’t make it to the gym or pop in a Get Ripped! video. It’s much hard to make excuses when there’s another person involved. Working out with someone is more fun, it’s motivating and it will help you achieve far greater results than you likely would on your own. - Better yet, work out with someone who’s better than you!
Have you ever heard the expression: a little competition never hurts? Well, it sure applies to achieving your personal health and fitness goals. Working out with someone who can run further, faster or lift heavier weights may be just what you need to boost you to that next level. Not only will you be inspired to come up from behind, but you’ll likely kick your own routine up a notch even when you’re not working out with them! Plus, someone who’s more advanced can coach you along with tips that helped them get to where they are today. - Collect success stories.
Many people think that the body they were born with is the body they are stuck with forever. Not true! While core physical shapes, sizes and heights differ, you can still aspire to transform your physique into the body you’ve always wanted. Surrounding yourself with success stories about real people or even spending time with those people can do wonders for your personal motivations. Want proof? Just look at Heather Profeta and other Get Ripped! success stories online at www.rippedworkout.ca. See an update on Heather in this newsletter. - Keep your goals in front of you as often as possible (fridge, work, car).
There will always be tempting or disruptive situations in your life that will lead you astray of your goals. But... if you constantly remind yourself of what you’re setting out to do, the temptations won’t look quite as sweet. For instance, if your bikini-wearin’-run-a-marathon goals are written down and hanging from the rear view mirror of your car, you may be less inclined to order that donut at the Tim Horton’s drive through before work! - Keep copies of your picture everywhere.
Having your goals around will reinforce the things you are trying to achieve in the future. Having your “before” picture in the same (or different) places will continually remind you of where you came from. And when you start to notice a transformation in your shape, that same picture will be a key motivator for keeping the weight off and achieving even more. - Don’t wear baggy clothes.
We’ve all learned ways to hide the things we don’t like about our bodies – from baggy jeans and over-sized t-shirts to long suit jackets and black, solid colours – we’ve tried them all. Well, it’s time to push yourself out of that comfort zone and start showing off your new fit and healthy physique. Wearing proper fitting clothes will build your self-esteem and keep you on track with your goals. As an added bonus, others will start to take notice of what you’ve accomplished! - Ask for support.
Weight loss is a complex process that involves an intricate combination of healthy diet and exercise components. One of the reasons people don’t achieve their goals is because they get confused or flustered with their new lifestyle. IT’S OK TO ASK FOR HELP. At your gym, at your office or within your circle of friends, there are people who can help you find the information you are looking for. No one expects you to know everything. - Hook up with positive people.
There will always be people who want to see you fall off the bandwagon or fail, especially after you start achieving your goals and they can see the positive effects a healthy lifestyle is having on you. Don’t let those nay-sayers get in your way. Start hooking up with friends who are positive and support you in achieving your goals. Who knows, you may even inspire them to achieve things they never thought possible. - Clean up your environment.
No, I’m not referring to picking up litter on the street (although that’s not a bad idea when you’re on a brisk fitness walk!). Cleaning up your environment entails throwing out the junk food and other alluring treats around the house. If you know that bag of candy is there, you’ll eventually eat it, so why even add that temptation to your life. And every time you go to cheat – think of it as your eating your weight loss.
You may also want to consider making major lifestyle changes – when with friends who frequent fast food restaurants, suggest a quaint organic deli for a hang out instead of always going for wings and beer. You can still have fun with your friends without getting off track. - Parents... don’t eat your kids’ meals!
Moms and dads – how often have you finished up your child’s meal as your family sat around the dinner table or you cleared the dishes? Nobody likes to see good food go to waste but every extra portion adds up and we tend to pay less attention to what we’re putting in our bodies if we nibble or reach across to someone else’s dish. As an alternative to the garbage disposal, why don’t you pack the food up in a container for later, to eat at a regularly scheduled meal or snack or for your child’s lunch the next day; or, wait a full 15 minutes before you dig in so that your brain has a chance to register that it’s full from the meal you just finished. - Don’t go shopping when you are hungry.
This applies to going out for dinner at a restaurant as well. When you are hungry, or worse yet starving, your brain starts to lose its ability to make logical eating decisions. You are more tempted to nibble on a bag of chips while walking down the grocery aisles or order a deep-fried appetizer at the restaurant to tie you over before the meal comes. To prevent this, have a healthy snack that includes a lean protein 15 minutes before you leave the house. - Listen to high energy music when working out.
Up-beat high-tempo music has a physically and emotionally positive benefit on you while you exercise. It keeps your legs and arms moving faster and gives you something to focus on other than the number of repetitions you’ve done or laps you’ve run.
Be phenomenal in your success!
Frequently Asked Questions About Workouts
By Alma Ladouceur, BSc. Kin.
1. How often should I do the Ripped! workout if I want to lose weight?
The basic principles apply. Calories-in must be less than calories-out in order for weight loss to occur. In order to obtain the optimal benefits from the Ripped! DVDs, you must put in the effort. 100% effort and intensity means that you will get the most out of your workouts.
Nutrition is also very important. We need to be accountable for what we are eating. Everything counts and everything matters. When you think “diet”, think “what you eat”, rather than “trend”. If you want to see the best results you may need to change the way you eat, forever! And love it. (Check out our interview with Angela Sirounis, Registered Dietician, on the Ripped! website plus Angela’s tips for dealing with food cravings in this newsletter).
2. How do I choose what weight to use? When should I increase my weight?
The idea with all of the exercises in the Ripped! workout is that you can just barely finish each and every set of exercises. This may mean that you will have to experiment with the weights for the first couple of sessions. You should feel like it is going to be impossible to continue, but, you should be able to finish with proper form.
If you truly cannot lift your weight one more time, but there are more to do, decrease your weight load and finish as best as you can. This will mean that next time you will need a slightly lesser weight. If you finish and think you probably could have made it through 8 more singles, then you need to increase the weight.
3. Can I start heavy and then decrease weight as I go along?
You ‘can’ do anything. The workouts were designed for strengthening, sculpting and muscular endurance. If you are trying to increase your resistance from something that had become too easy, then this method will work. However, do try and sustain the entire duration of the exercise without the rest required to change weights.
4. How should I rotate my Ripped! DVDs? Can I split them to do half in the morning and half at night?
When you ask these questions, try to be clear in your own mind what your goals are. If you simply like to do the exercises just to do them and get moving, anything is always better than nothing!
When looking to achieve the basic and minimum effects of exercise on our heart and bone health, researchers have discovered that short bouts of exercise daily will accumulate to produce positive and lasting effects. However, if you are looking to become as strong, fit and lean as possible, you will want to complete the entire workout in one session.
For many years, our elite athletes and coaches have been using periodized training programs to get ready for competitions around the world. We have learned that the body adapts best to changes in load, tempo and repetition during weight training. We have also learned that these adaptations occur in 4-6 weeks.
Since Ripped! was designed based on this periodized method, it follows suit that ideally you will use one video for 1 month and then switch to another video the next month, etc. This allows your body to feel stressed (the good kind), adapt and adjust in a stronger format. Then the cycle can be repeated.
5. What is a realistic and ‘safe’ weight loss goal?
I recognize we are all human and we want to shed weight NOW! However, I want you to enjoy the benefits of a healthy and gorgeous body for the rest of your life, not just for one day. An appropriate weight loss challenge is 1.5 pounds per week averaged over a month. Seems small yes, but will add up in no time (12 weeks x 1.5 lbs = 18lbs).
Keep in mind that if you have a lot to lose, it will come off more quickly in the beginning and then a little more slowly in the end. But with a little hard work and pride, you can do it. The problem with losing weight too quickly and too drastically is that your body has no time to adjust and in its state of shock will try and return to what it’s normal state was in the past. Slow and steady wins the race.
3500 calories is equivalent to approximately 1 pound of fat. That means that in one week you need to eat 5250 calories less than you burn. If you push yourself with the Ripped! workout you will be well on your way.
Best regards,
