It’s been almost a full year since we ran our last Fitter Than Ever Contest and I’m happy to announce that our newest one is just around the corner.

Our famous 12-week transformation contest will be starting next Tuesday February 1, 2011 and wrapping on Tuesday May 3, 2011.

The last day to register for the Fitter Than Ever Contest will be Tuesday February 1, 2011 at midnight.

The reason we’re running this contest now is that the beginning of February is usually the time of year when most people fall off the fitness/health wagon and abandon their new year’s goals.

And quite simply, I don’t want that to happen to you!

That’s why I want YOU to take part in our Fitter Than Ever Contest.

If you’ve been waiting for something to light that fire under your butt and give you a “purpose” to workout and get fitter and healthier than ever, then this is it!

You can register here:

http://www.FitterUFitness.com/contest3.html

And before I forget…

I should mention that you can WIN some awesome prizes again, including $500 cash and 1-year FREE Fitter U Fitness membership.

All the information for the contest is here <—————– Learn more

The last day to register is Tuesday February 1, 2011 so if you’re serious about some truly transforming your body and your fitness level then I wouldn’t wait – this is what you need!

This is your chance to get my best fat loss workouts, monthly coaching calls, and access to our “locker room” forum to reach your ultimate goals.

And, I’ve just put together an amazing new BONUS for anyone who joins the Fitter Than Ever Contest…

It’s called “The Body Transformation Nutrition Guide” and it’s complete with 60 plant-based recipes and a 12-week meal plan that are specifically designed to work with your Fitter U Fitness workouts to maximize your ability to burn fat, get stronger, recover faster, and create the body of your dreams.

And it’s yours FREE!

Hope you can join us.

Your friend and coach,

Yuri

P.S. The last to join the Fitter Than Ever Contest is Tuesday February 1, 2011. I look forward to seeing your transformation!

The 3rd Fitter Than Ever Contest is here <—————– Details here

Each year I’m interested in finding out what your new year’s resolutions are. By resolutions I simply mean things that you want to achieve in the 2011.

Some people refer to them as goals or objectives but I don’t think the “nomenclature” is all that important.

What is important, however, is that you set aside some time to look back and acknowledge your successes during this past year and that you look ahead to 2011 and figure out exactly what it is you want to accomplish.

The reason for doing this comes down to 2 underlying factors that motivate us humans – reward and moving towards a worthy goal.

Let’s start with the latter…

We are all goal-seeking machines. When you set a goal you, automatically prime your subconscious to start figuring out how to make it a reality.

Being rewarded is another important determinant of adherence to any transformation program (ie. diet and exercise). If you don’t reward yourself for what you’ve accomplished you won’t feel very motivated to continue forward. So be sure to take those little successes and celebrate them because each one helps to build you up!

In the comments section below, I want you to tell me the following 2 things about your resolutions:

1. the #1 thing you’re most proud of from this past year (was it one of your new year’s resolutions from last year?), and

2. the #1 new year’s resolution you’ve made for yourself for 2011.

So, why am I asking for this information?

Well, with your answers I’ll be cloning the perfect human being that accomplishes absolutely anything!

Actually, that’s not true.

The real reason is that I want you to publicly celebrate ONE BIG VICTORY and make yourself ACCOUNTABLE by publicly declaring ONE NEW GOAL you have for yourself in 2011.

Then, you can print off this page (with your comments and those of others) and keep it visible. Similarly, you can always come back to this blog for added inspiration or a reality check on your new year’s resolutions a few weeks down the road.

Also, your input will help me develop new articles, videos, and programs that can help you reach your objectives more efficiently.

I’ll start off by telling you my biggest success from 2010 (other than getting Amy pregnant – haha)…

2010 success – Developing meaningful relationships with several mentors of mine and key players in the fitness/nutrition industry.

2011 resolution – To be the best dad I can be, while helping improve the lives of 100,000 people through my programs, services, and inspiration.

How about you?

new year’s resolutions

I’ve definitely opened up a HUGE can of worms with this controversial “flu vaccine” topic. And I think that’s a good thing. It’s good to get people talking and debating issues that affect their health.

Especially, since flu season is upon us, I think it’s really important that we investigate how to stay healthy during this period without needing to rely on “supposed” benefits from flu vaccinations.

Now before we get into how to stay healthy, a number of you (mainly nurses) have questioned my “expertise” in this field. And that’s fine.

I’m not a doctor but I am a Registered Holistic Nutritionist having worked with over 1,200 personal clients and having helped more than 30,000 people around the world eat and live healthier.

I’ve done so by teaching people how to do so naturally – not through the use of man-made concoctions.

Some of you wanted to see my “references” to see that what I have been saying is not just fluff. And that’s fair.

So here you go…

Scientific Proof That Flu Shots Suck!

Here are 5 large-scale scientific studies that you can spend your time investigating. And yes, they show the flu vaccine to be ineffective. Surprise, surprise!

And I’m sure you can show me others that prove it to be effective. You could also do the same with any area of scientific study, including finding studies show that long duration cardio to be more effective than interval training for fat loss (and vice versa) – but that doesn’t mean I’m going recommend you waste your time doing the former!

Besides, when it comes to vaccines, you couldn’t pay me to take a shot of mercury and formaldehyde with a side of active or inactive virus – not in a million years.

Not when you can prevent the need for them through a natural healthy diet and adequate vitamin D exposure.

Alright, here are a few studies to have a look at…

A 2008 study published in the Lancet found that influenza vaccination was NOT associated with a reduced risk of pneumonia in older people. This also supports an earlier study, published in The New England Journal of Medicine.

Click here for reference

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A large-scale, meta-analysis of 51 studies, published in the Cochrane Database of Systematic Reviews in 2006, found no evidence that the flu vaccine is any more effective than a placebo in children. The studies involved 260,000 children, age 6 to 23 months.

Click here for reference

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Research published in the American Journal of Respiratory and Critical Care Medicine also confirms that there has been no decrease in deaths from influenza and pneumonia in the elderly, despite the fact that vaccination coverage among the elderly has increased from 15 percent in 1980 to 65 percent now.

Click here for reference

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In 2007, researchers with the National Institute of Allergy and Infectious Diseases, and the National Institutes of Health published this conclusion in the Lancet Infectious Diseases:

“We conclude that frailty selection bias and use of non-specific endpoints such as all-cause mortality, have led cohort studies to greatly exaggerate vaccine benefits.”

Click here for reference

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A study published in the October 2008 issue of the Archives of Pediatric & Adolescent Medicine found that vaccinating young children against the flu had no impact on flu-related hospitalizations or doctor visits during two recent flu seasons. The researchers concluded that “significant influenza vaccine effectiveness could not be demonstrated for any season, age, or setting” examined.

Click here for reference

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Now For Something a Little More “Light-Hearted”…

Here are 2 videos that really make you wonder about vaccines. Sure they’re funny, but they also get the message across.

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So How Do You Stay Healthy During Flu Season Without a Flu Vaccination?

I guess that’s the question that’s on your mind right now.

My whole goal with this topic wasn’t to change your opinion about the flu shot (ok maybe that’s not entirely true) but, more importantly, I want you to realize that YOU need to take control of your own health.

And, if you do so, you won’t need to rely on drugs, chemicals, and other pharmaceuticals that do not belong in the human body.

Think about it, the reason that the elderly and the very young are recommended to get a flu shot is because their immune systems are not up to snuff.

But what if you took care of your body (and I know you have) so that your immune system was strong enough to handle anything that comes its way. And you can certainly do things to boost your childrens’ immune systems as well, starting with something as simple as breast-feeding for at least 6 months!

I can’t even remember the last time I received a vaccination of any kind. And I haven’t been sick (other than a bout of food poisoning) for at least 10 years!

And during these 10 years, I’ve been surrounded, ON A DAILY BASIS, by personal clients and members of our soccer program who have repeatedly fallen prey to the common cold and seasonal flu. But I never get it.

I don’t mean to boast, but nothing beats taking care of your health – naturally.

For instance, right now, our U of T men’s soccer program is gearing up for the playoffs after finishing 1st during the regular season. But each week, we get 2-3 new players who seem to “feel under the weather”. It’s crazy!

So what are they eating?

Well, after reviewing the food journals of 21 of our players I can tell you what they’re NOT eating…

Fruits, vegetables, healthy fats, and other nutrient-rich foods. In other words, they’re not eating foods that will build their immune system nor create great health.

The majority of these guys are living off junk.

Some are better than others, and I’ve slowly made some progress with a few of them, but most of these guys (and most university students for that matter) go for what’s easy and most convenient…and least expensive.

And, unfortunately, that’s a recipe for disaster.

I don’t want the same thing to happen to you.

Believe it or not, I truly care about your health. That’s why I do what I do. And sometimes my passion gets me a little carried away but that’s just because I’ve experienced both sides of the health spectrum and I’ve helped thousands of others who have as well.

And that’s why I’ll continue to push my fitness and nutrition programs…

Because I know the difference they will make for you. But YOU need to take action. You can’t expect to live on the sidelines and expect a vaccination to protect you.

Once you take responsibility for your health (and I know you have and will continue to do so) you can live life on your terms!

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Staying Healthy Tips

So to end this blog post, here are some surefire strategies that can help you stay healthy during flu season:

• Avoid sugar – as sugar is big-time immune system depressant!

• Get plenty of sleep.

• Exercise regularly.

• Eat plenty of fruits and vegetables (at least 5-10 per day)

• Eat garlic regularly – it’s worth the bad breath.

• Manage your stress – yoga, meditation, journaling, and walking in nature work for me.

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Coming Tomorrow

Because I know the amazing, vaccine-free health you can enjoy when you eat and live according to nature’s laws, I’ve been working hard on putting together an amazing new health report for you that will show exactly how to treat and prevent the common cold and flu – naturally.

Specifically, you’ll discover 8 natural wonders that will boost your immune system to a level no virus or bacteria could possibly penetrate!

It’s called “The Flu Fighters” and it’s coming your way tomorrow. So be sure to check your email first thing in the morning as I’ll be doing something special for anyone who grabs a copy before Friday (October 29th) at midnight.

Inside this new report you’ll learn how to harness the power of natural foods and remedies to live healthier and prevent getting sick – even during flu season!

I can tell you I’m NOT looking forward to the winter – brrrr! I was made for the summer.

How about you?

This weekend I was in Ottawa with the men’s soccer team. We had a rematch against Carleton University – who beat us 1-0 last week – and it was time for revenge.

But things didn’t work out that way.

We played a great opening 20 minutes, in which we could have easily been up 3-0 (but we missed those key chances), and then that was about it.

The rest of the game was a write off and we ended up with a 0-0 draw.

We currently sit in 3rd place in our group and it doesn’t look like we’ll do much better than 2nd. That’s a bit disappointing since our first goal was to WIN our division.

Nonetheless, we’re hosting Nationals so we’ll be at the “big show” regardless.

But what do you do when you fall short of your goals? What do you do when things just don’t seem to be working out for you?

That’s kind of what we’re facing right now at U of T soccer and I want to give you a really helpful tip to tell help you….if you find yourself in a similar rut.

CHANGE YOUR APPROACH

The world is filled with conflicting advice. Some people tell you to keep pushing and you’ll reach your goals. Others tell you that you need to do something different if you want different results.

What are you supposed to believe?

Ultimately, I think it’s a combination of both.

I believe that if you work hard and continue moving forward to your goals you will achieve them.

However, if you’ve been doing the same thing time and time again and you’re still not seeing results, then it’s probably time to change things up.

The easiest example of this is with your workouts and nutrition habits.

If you’re doing the same workout over and over again, eventually you’ll hit a plateau and your body will have a tough time progressing.

The same thing with your diet. If you consistently eat the same foods and the same number of calories each day, your metabolism will hit a wall.

The solution?

Change up your workouts. Add new movements, heavier weights, different number of reps and sets, etc…

With respect to your diet, if your goal is to lose weight, one of the easiest things to do is vary your calories. This means that some days will have higher caloric intakes, others less, and perhaps one day a week might be a fasting day.

Making these small adjustments will keep your body guessing, keep your metabolism on its toes, and help you to move forward without hitting those frustrating plateaus.

And if you get frustrated just remember this…

If someone else has done it, you can too!

That might mean trying something totally new – something you’ve never done before.

And it may or may not work.

But at least you tried. And that’s all that matters.

Regret – feeling guilty for not having done something – is the worst emotion to hold on to.

At least if you try something new (ie. take a small risk), you’ll know the eventual outcome. You can rest assured that you tried every avenue.

But if you don’t, then you’ll always be wondering…“What if?”

So don’t be afraid to take chances and try something new.

The more risks you take, the more rewards you might reap.

You might also fail but that’s awesome as well because failing is filled with valuable lessons that will make you a better, stronger, and fitter person!

So go for it. Change things up and keep working hard.

Take the plunge today!

CONGRATULATIONS and THANKS for meeting the 50-comment challenge on Thursday’s post about what to eat or drink after your workout.

It was great to find out what many of you are refueling your bodies with after a workout. Overall, a lot of your “meals” are pretty good. They definitely gave me some more ideas.

As promised, for meeting the 50-comment challenge, I have another amazing workout nutrition video for you today. This video deals with ALL aspects of PRE- and POST-workout eating.

So, you’re going to get the “low down” on what to eat before and after your workouts and which food sources are your best friends when it comes to carbs, proteins, and healthy fats.

Watch the video here…

But wait, there’s more!

I also mentioned that I would share 3 of my favourite post-workout recipes with you as well.

And here’s a little secret…

You can actually use these as your pre-workout meals/snacks as well!

Yuri’s “All Natural” Sports Drink

This is my “go-to” sports drink after a sweat fest in the gym, outside, or after a game. It tastes better than the Gatorade and doesn’t have all the nasty dyes.

To prepare, just mix everything together in a glass.

500 ml water
2-3 tbsp pure maple syrup
Juice of 1/2 lime
Juice of 1/2 lemon
Pinch of sea salt

The Ultimate Green Smoothie

Post-workout smoothies just don’t get any better than this. It’s got everything you need – and more!

To prepare, just throw everything in a blender and give it a whirl!

1 apple
1 banana
3-4 leaves of kale, stemmed
1 handful of spinach
1 tbsp spirulina
1 tbsp fish oil
1 tbsp hemp seeds
1 tsp maple syrup or agave
Juice of 1 lime
500 ml water

Best Oatmeal Ever!

A more substantial meal for 3-4 hours before or 1-2 hours after your workout, this oatmeal contains all the good stuff – starchy carbs, great protein, and healthy fats.

To prepare, once oatmeal has been sufficiently cooked, add diced apples and cinnamon. Stir for 2-3 minutes. Serve into a bowl and mix in nut butter, flax seed oil/seeds, maple syrup/agave. Stir and enjoy!

1/2 cup steel cut oats, boiled and simmered to liking
1 apple, diced
1 tbsp cinnamon
1-2 tbsp maple syrup or agave
1 tbsp nut butter (preferably raw organic)
1 tbsp ground flax seed
1 tbsp flax seed oil

There you go guys…

3 delicious and healthy workout recipes ranging from immediate refueling to more substantial, satiating meals.

=> If you’ve enjoyed this post, then do me a favour and share it on Facebook or retweet on Twitter (just hit the “retweet” button at the top right of this post) so that your friends can enjoy it as well!

And, as always, your comments are encouraged below.

What I mean by this is that he’s big into the “bodybuilder-like” split-routines (a la, biceps/triceps, legs/shoulders, etc..). Not that there’s anything wrong with that type of training but I personally can’t stand it.

Nonetheless, we had a very challenging arm workout.

Oh, I forgot to mention that he was 20 minutes for our workout so I decided to do one of my latest interval training workouts (HIT 27) from Month 14 of Fitter U Fitness. Wicked, kick-ass workout!

So, Sam shows up and I’m already drenched in sweat and not exactly in the mood to go through with our arms routine – but I did it anyway.

We finished up around 9pm and we’re then supposed to meet some friends for drinks. The last thing I wanted after that workout was a drink – at least not an alcoholic one.

Thankfully, I remembered to bring one of my favourite post-workout snacks – a banana!

As soon as I left the gym floor, and before I hit the showers, I got that banana into my body as fast as possible. This was after downing about 1.5 liters of water. I figured that’s how much sweat I lost during the workout.

Anyways, a lot of people ask me what they should be drinking or eating after their workouts. Have you ever wondered the same thing?

In fact, Sam didn’t have anything with him and didn’t end up drinking or eating anything for about 1 hour after the workout – not a great idea.

So, if you’ve ever wondered what to drink or eat after your workouts, then you’re going to want watch the video I put together which will give you everything you need to know for proper refueling after your training sessions.

And I highly recommend that you watch it because…

What you drink and eat after your workouts is probably one of the most important decisions you can make. Refuel with the wrong fluids and foods and you prolong your recovery and drain your body of further energy.

On the flipside, if you eat and drink the rights foods (which I’m about to show) then you can enjoy quicker recovery, less soreness, all the while feeling stronger and more energetic.

Sound good?

Alright, let’s get to the goods….

P.S. If you need more help with your post-workout (and overall) nutrition, I’ve got an entire chapter devoted to the subject in my ebook, Eating for Energy. Check it out here.

=> What do YOU normally eat or drink after your workouts?

Let’s get at least 50 comments and I’ll share 3 of my FAVOURITE post-workout recipes (and another great video) with you on Saturday!

In the meantime, I put together a quick little video describing 2 amazingly simple, but very powerful, tactics to help you eat healthier.

Watch and learn:

Give these 2 healthy eating tips a shot and let me know if they’re helpful for you or not.

Have a great day!

Yuri