Coach Jamie Dreyer

Coach Jamie Dreyer We offer personal training, fat loss, nutrition and accountability coaching for men and women middle Live long enough and sh*t will come up with your body.

But the more active you are, the more weight you lift, the more you stress your joints, the more the little sh*t can become big sh*t. But there are some relatively simple things you can do that will make the little sh*t become sh*t of the past. The trick is in understanding basic (and not so basic) biomechanics that effect how you move and feel so you can make the right changes. That's where I come in. I've spent nearly 20 years picking the brains of physical therapists, orthopedists, osteopaths, structural therapists and chiropractors, pouring over medical journals, testing theories on my own body and refining my practices with clients. When it comes to taking complex concepts in biomechanics and turning them into bite size pieces you can understand and apply immediately, I'm your guy.

12/30/2019

FREE 28 Day Shred Challenge begins January 13th https://furtherfitness.net/oh-shred-kingston

This one is really important!!! And even more so if you have a busy life! What proper meal prep does is make eating the right meals for fat loss easier than eating the wrong foods.

We all know how it is when you’re tired, stressed and hungry. We want what’s fast and easy because we want it NOW! That doesn’t make you a bad person, it’s biology.

You just need to prepare in advance, before becoming a crazed beast that’s willing to eat its young.

What you need to do is write out your meals for the week, hit the grocery store, clear off the kitchen counter and get to work. I recommend preparing 3-4 days of meals at a time.

Plan all of this in advance...block out the time on your calendar for grocery shopping and meal prep. Maribel and I often work 60 hours a week so we are all about saving time, and when done right, meal prepping also saves you a ton of money.

Want a copy of our meal prep guide? Just click the link https://jamiedreyer.lpages.co/meal-prep-guide/

Do you want to go 1 step further and save yourself 10 hours a week of grocery shopping, meal prepping and doing dishes? Use a meal Service like Done For You Meals, that’s who we began using recently to save even more time and make fat loss a no-brainer.

If you’d like to speak with me or one of my team members about whether or not Done For You Meals your fat loss program you can schedule a call here:

https://furtherfitness.net/oh-shred-kingston

12/30/2019

FREE 28 Day Shred Challenge begins January 13th https://furtherfitness.net/oh-shred
FREE 7 Day Fat Loss Meal Plan: https://jamiedreyer.lpages.co/7-day-meal-plan/
In a few of the previous videos I talked about eating enough protein and measuring both your carbs and fats. To do this you’ll be needing a food scale. Fortunately, they’re pretty inexpensive.

Just a heads-up, you may be surprised when you start measuring your portions...some of you may have gotten used to starving yourself for years on end in an attempt to lose weight and your measured meal portions may seem like too much. But please, just test it out for two whole weeks.

I can’t even tell you how many members we’ve had who were upset that they weren’t losing weight like everyone else in our program only to tell us two weeks later that they altered the program and were having less than half the proper portion size.

Then they took a leap of faith, followed the plan exactly and BOOM! The weight just started falling off them. 15 pounds later they make sure to measure & eat all their food.

On the other side, some of you may be more like me...afraid you’ll starve back into the scrawny kid of your youth, unable to write your own name due to extremely low blood sugar!

You will likely be just as surprised as I was to find out how much less food I could eat and still feel great with the only repercussions being a six pack and more money in my wallet.

If you don’t currently own a food scale they are very inexpensive and below you’ll find a link for the same exact one I use at home.

Scale link: https://amzn.to/2EBZsva

12/29/2019

FREE 28 Day Shred Challenge begins January 13th https://furtherfitness.net/oh-shred
FREE 7 Day Fat Loss Meal Plan: https://jamiedreyer.lpages.co/7-day-meal-plan/
FREE Meal Prep Guide: https://jamiedreyer.lpages.co/meal-prep-guide/

Do you associate eating healthy with eating bland? It doesn’t have to be that way! There are plenty of spices and herbs you can cook with to eat delicious food without adding calories and may of them aid fat loss.

I put cinnamon in my coffee every morning, which helps to regulate blood sugar.

Turmeric improves digestion and may help slow fat gain and I put it on my eggs and all my meats.

Pepper increases thermogenesis...meaning it kicks up your metabolism and gets you hot, and it also vastly improves absorption of turmeric, so I put it in all the same dishes.

Ginger improves digestion while bumping up your metabolism and I put it into my salad dressing.

Garlic increases fat loss by increasing body temperature and minimizing fat storage and goes on nearly everything, including into my salad dressing with ginger, salt and pepper.

Cardamom also aids in digestion and reduces sugar cravings...it’s often used in desserts but can be added to coffee as well.

Mint helps lower cortisol levels, which reduces belly fat and I’ll either take the essential oil version or drink it as a tea.

To make getting started with spices easy for you, I created a 1 week fat loss meal plan that comes with recipes and a grocery guide? Just click the link below to get it.
FREE 7 Day Fat Loss Meal Plan: https://jamiedreyer.lpages.co/7-day-meal-plan/

12/26/2019

FREE 7 Day Fat Loss Meal Plan: https://jamiedreyer.lpages.co/7-day-meal-plan/
FREE Meal Prep Guide: https://jamiedreyer.lpages.co/meal-prep-guide/

If you want to get lean you’ll need to start measuring your fat consumption. I know, I know, you need to eat healthy fat. That’s true, there are healthy fats that are good to eat. But they’re also really tasty and it’s easy to go too far and consume more than will ever allow you to drop weight.

I know this because several years ago when I gained 40 lbs I was eating a stick of butter a day. I even earned the nickname Butter Boy at the cafe in my town. I know, not good.

It’s also really easy for the calories to add up fast with oil on your salad, a little cheese, a handful of nuts, half an avocado. Healthy fats? Sure. Gonna help you lose 20 lbs if you continue to stuff them in your face all day? Not at all.

I’m not saying to give up all fat forever, that would be a life not worth living. But you’ll need to measure your fat intake in order to make sure you’re not exceeding your plan and learn just how much gets you to your new weight goal.

At this point you may be thinking “No sugar, less fat? This is going to be soooooo boring!” Well, I’m here to say that you can definitely enjoy delicious meals without adding fat or sugar to them and I’ll show you how in fat loss rule #8.

And don’t forget, if you want to see how all this comes together into a meal plan, you can get a copy of my 1 week fat loss meal plan just by clicking the link.
FREE 7 Day Fat Loss Meal Plan: https://jamiedreyer.lpages.co/7-day-meal-plan/

12/26/2019

FREE 7 Day Fat Loss Meal Plan: https://jamiedreyer.lpages.co/7-day-meal-plan/
FREE Meal Prep Guide: https://jamiedreyer.lpages.co/meal-prep-guide/

This one seems pretty obvious, don’t put sugar in your coffee, or maple syrup on your sweet potatoes. Leave the chocolate bar alone.

But you’d be surprised by how much sugar food manufacturers slip into seemingly innocuous items such as salad dressings and barbeque sauce. That’s why we highly recommend looking at the ingredients lists and getting familiar with all the different names sugar goes by.

Here’s just some of the different names for sugar: glucose, fructose, sucrose, sugar beets, sugar cane, high-fructose corn syrup, agave, blackstrap molasses, cane juice, carob syrup, maple syrup, barley malt, brown rice syrup, dextrin, dextrose, lactose, maltodextrin, maltose, D-ribose, galactose.

Yea, that’s a lot of different names, I know. If you didn’t watch my previous video about the carbs you can eat for fat loss, watch rule #5 Want to hear about eating fat for fat loss? Watch rule #7.

12/24/2019

FREE 7 Day Fat Loss Meal Plan: https://jamiedreyer.lpages.co/7-day-meal-plan/
FREE Meal Prep Guide: https://jamiedreyer.lpages.co/meal-prep-guide/

There seems to be a lot of confusion these days regarding carbohydrates, A.K.A., the now infamous carb. As a whole they have been somewhat vilified the past decade as the cause of diabetes, heart disease and muffin tops. And there is certainly some carb heavy foods that are made from absolutely garbage ingredients, but many carbohydrates are wonderful for you due to the nutrients, fiber, polyphenols and energy they provide.

What can be confusing is that some people think of carbs as just bread, pasta and cookies. But you’ll also find carbs in items like fresh fruit, squash, sweet potatoes and rice. To make things even trickier, items like almond milk usually have hardly any carbs, but then if one day you get the vanilla flavored version, and it’s filled with just as many grams of carbs as it has fat and protein combined.

Sugary Carbs are tasty and food manufacturers sneak them in to everything. On the other side you have veggies like celery, which also contain carbohydrates. But it’s only about 6 calories worth per stalk, or 1.5 grams, and half of that is fiber which will pass right through you. So in order to make things a bit less confusing in our meal plans, we focus on whole foods so you actually know what it is that you’re eating.

Next we split your carbs into two categories. Complex carbs such as rice and sweet potatoes, you’ll measure to track just how many calories you’re getting in. And veggies such as spinach, broccoli and cucumbers, you can eat as much as you like because they are so low calorically while being high in fiber and nutrients.

Want further clarity on what this looks like for actual meals? Get my 1 week meal plan that comes with recipes and grocery guide by clicking the link.

FREE 7 Day Fat Loss Meal Plan: https://jamiedreyer.lpages.co/7-day-meal-plan/

12/23/2019

FREE 7 Day Fat Loss Meal Plan: https://jamiedreyer.lpages.co/7-day-meal-plan/
FREE Meal Prep Guide: https://jamiedreyer.lpages.co/meal-prep-guide/

One of the most common issues we’ve seen with people coming to us who are over 30% body fat is that they just don’t eat enough protein. And because they don’t eat enough protein they tend to have very little muscle and aren’t very strong.

This is key because having more muscle and strength increases your metabolism, and allows you to exercise more vigorously, which then burns even more calories and increases your insulin sensitivity. And if you’re diabetic or pre-diabetic, increasing your insulin sensitivity can help lower your A1C number.

The other thing we often see in people who don’t eat enough protein is that they tend to make up the calories by eating more carbs, which in this case just keeps their blood sugar and fat storage high.

Now these tend to be the same people that when they finally start eating their full serving of protein are completely stuffed and have trouble finishing their meals. So we tell them to prioritize their protein and eat it before their main carbohydrate serving.

And yes, if you’re thinking that it sounds nuts that people are feeling stuffed and can’t finish their meals on our fat loss programs, it’s true. We hear it alllll the time. And I swear to you, as soon as they make themselves eat all their food, the weight starts falling off. Pretty cool.

Curious about how much protein I recommend you eat with each meal for fat loss? Get my 1 week meal plan that comes complete with recipes and grocery guide by clicking the link.
FREE 7 Day Fat Loss Meal Plan: https://jamiedreyer.lpages.co/7-day-meal-plan/

12/23/2019

In order to greatly increase your odds of success before even starting a fat loss program, you need to clear out any and all food or drinks that aren’t included in your meal plan. You can eat ‘em, drink ‘em, donate ‘em or toss ‘em in the trash. What I don’t want you to do is keep them around the house, tempting you into a battle of the will.

Me personally, I eat and drink them all in one glorious biscotti and beer filled weekend. By the time Sunday evening hits, I am feeling a bit gross and happy to be eating clean the following day.

But you don’t have to be a disgusting pig, like me...you can also just throw it all away.

In my next video, I’ll start sharing what food you should buy to replace everything you just got rid of.

12/21/2019

If your goal is to lose weight, it helps to know what you weigh everyday. And if you want to know how much fat you’re losing relative to muscle gained, you should get a scale that measures your body fat percentage too.

This is key if you’ve never done much resistance training before. I’ve had many a member come in after 2 weeks of hard work saying their clothes fit them better but they’re on the cusp of freaking out because the scale hasn’t moved AT ALL.

Then we check their body fat percentage to discover they dropped 5 lbs of fat and put 5 lbs of muscle on in its place, which is fantastic for reasons I’ll get to in later videos.

Now, I’ll be completely honest here, as a coach, it’s also helpful for me to see if the fat just isn’t coming off. Sometimes we’ll need to make some custom tweaks to the plan so it better fits the individuals life challenges.

And then there are times when people decide to make their own adjustments to the meal plan without telling us and the scale doesn’t budge...so we persuade them do try the actual plan for 1 week and BOOM, 4 lbs fall off immediately. If you want to lose fat, you’ll need a scale to track how much fat you’ve lost.

Action Steps: if you don’t have a reliable scale and/or would like to track your body fat percentage there’s a link below in the notes for one of the top rated scales on Amazon. Best part, it’s less than $25. So pause me and order it now.

Now, stepping on a scale everyday may sound easy to many of you, but we’ve helped enough people coming through our doors over the years that I need to acknowledge that it’s not easy for all of you.

If you’ve dealt with eating disorders in the past and know that checking your weight can be triggering for you, this may not be the path for you. If so, I highly recommend you speak to a professional. If you want to lose weight to take better care of your health, you owe it to yourself to find someone who can help you do it long term in a healthy way.

And if you have children, you owe it to them to set an example about caring for oneself and that seeking and accepting help is brave path to take. To help make your first step a little bit easier, I’ve included links

Address

Kingston, NY

Website

Alerts

Be the first to know and let us send you an email when Coach Jamie Dreyer posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Coach Jamie Dreyer:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category