I dedicate this book to my foundationmy wife, Abbi;
and to my greatest teacherour son, Hunter.
You both are my everything.
I met Mark Macdonald three weeks before my twenty-seventh birthday, and he changed my life forever. I was sick of starving myself and never losing any weight, and not exactly open to the idea of cutting alcohol out of my life. After spending an hour with Mark, I realized how little I knew about food, and how many bad habits had been formed from my childhood in New Jersey.
Growing up in a household where you would find Twix bars in your nightstand, and where a bowl of freshly made macaroni and cheese was considered an after-school snack, it became clear that I had a lot of mental deprogramming to do. I was basically starving my body and weighing myself three to four times a day. I had gotten so delusional about my food that I believed a chicken wing was a more logical snack than an apple because it weighed less.
When Mark explained to me how important it was to feed your body every three to four hours, I was elated. When he told me I had to cut back on alcohol, but not eliminate it completely, I was furious.
Mark gently explained to me how the body works and showed me how much actual fat, protein, and carbohydrate was necessary for me to feel satisfied. I had no idea that a salad drenched in dressing was basically the equivalent of a piece of pizza. He broke down all the components of fueling my body and what ratios would be effective in retraining it to stop storing fatand finally release a little. It had never occurred to me that by starving my body, it was holding on to fat.
The first time I walked out of Marks office, I was intent on following all his directions to a tee. Within the first three days, I had more energy than I knew what to do with, I felt satisfied after every meal, and I actually began to crave working out. In the first week, I lost 2 percent body fatbut I gained three pounds. I was beside myself and had a complete breakdown in Marks office, where he urged me to stay with the program and not worry about the number on the scale. He had warned me that, because of all the years Id been tricking my body, I would probably gain a few pounds before I lost. But he encouraged me to focus on the fact that I had been successful in losing fat, and he reminded me about my increase in energy and workout stamina.
It was only one more week before I lost another 2 percent body fat and my body started to drop weight due to my muscle/fat ratio. My clothes all fit better than before, and my muffin top started to dissipate. I watched my body lean out everywhere: my arms, stomach, and face. It was the first time anyone in my family could claim to have a set of abs. I was euphoric and so relieved to know that my body wasnt that different from everyone elses and that there was an actual program that would work for me.
I have learned that with a busy lifestyle, its not always easy to eat right, so its important to get in the habit of carrying healthy options with you and filling your refrigerator with clean food. Ill prepare grilled chicken, shrimp, and turkey meatballs for the week and eat something different each day. I always have arugula salad with me, and protein powder that I mix with water for a snack at least once a day. My mind-set has changed in that I now know that I am fueling my body, and not snacking because of cravings. The healthier and leaner I am, the fewer cravings I have. I always start with protein and work my way from there. If Im drinking, I skip heavy starches and know I can fill up on fresh steamed veggies and small amounts of fat. I eat more frequently than Ive ever eaten before, and my mind and body are sharper because of it.
Since that time, I have fallen on and off Marks nutrition plan, but he has always been there for me when I decided I didnt like the dimples forming on the back of my ass. Most recently, I posed for the cover of Shape magazine and worked with Mark daily to get myself back on the program and back to healthy, lean eating. It took less than a week for me to see the definition in my stomach and arms. Any cellulite on the back of my legs had completely disappeared, and I have to say, I looked borderline amazing. I did combine the nutrition with Pilates and some cardio, but in the past Id done an hour of cardio a day without focusing on nutrition, and I didnt have the same results. I now know that the nutritional component is the most important aspect, and I know that If I want to maximize my energy level and feel great about myself in a bikini, I have to be responsible about my food. I get to drink my Belvedere, stay lean, and help my friends when theyre serious about getting their bodies in better condition.
Chelsea Handler
In a world where we are all searching for the right
answers, often without results, have you ever given
thought to what the right questions are?
Steven Clarke
I vividly remember watching my mom struggle with her weight year after year. She would start one diet, believing that she had found the solution, and then gain back everything she lost, becoming overwhelmed by feelings of failure and shame. She felt she was destined to struggle with her health and weight forever.
I remember the frustration I felt for years as an athlete when I looked for the information I needed to take my ability to another level and realized that no one had the answers. I remember the desperation I felt after my athletic career ended and how I started on a vicious cycle of weight gain followed by severe dieting alongside calorie and carbohydrate restriction. I remember the pain of living for a fitness models physique. For years I looked great while I felt horrible. Every day I was scared that one meal or one missed workout would cause me to get fat. I remember the anger I felt when I could not find a solution for my wife, Abbi, when her world was turned upside down by what seemed like a minor injury. Over the time span of one year, Abbis injury caused her body to deteriorate so severely that she could barely walk more than five minutes at a time without severe muscle spasms and pain. I remember the disappointment, bitterness, and loss of hope that so many people shared with me through the years as they attempted to be healthy every day and yet thought, for some reason, that they lacked the discipline to succeed.
I created Venice Nutrition because there had to be a solution for my mom, myself, my wife, and now you.
This book and the program it describes are my lifes work. They will provide you with the answers and education you need to help you get on the path to permanently achieving your health goals and taking your Body Confidence to the next level. This is true whatever your goals, gender, or age may be. You might want to lose anywhere from five to one hundred pounds. You might be an athlete or a fitness model who wants to gain weight and improve your performance. You might live a busy lifestyle and frequently travel or eat in restaurants. You might have a medical challenge like high cholesterol, high blood pressure, diabetes, digestive irregularities, hormonal imbalances, or autoimmune issues. You might be looking for more energy. You might want to eliminate your sugar cravings. You might even just want to better understand how food affects your body.
Simply put, this book is for you, whatever health goal you want to achieve.
We live in a time of available information, and a new diet or amazing solution for your health seems to appear every day. Some claim that you can achieve the body you want in two weeks through severe calorie restriction, easy ten-minute workouts, or a new magic dietary supplement. Each of these solutions keeps the focus on hype and is marketed to appeal to the desperation that so many feel due to their lack of results. People will try anything to overcome the challenges they have with their bodies. Millions of people hunger for information that will lead to results; they just dont know where to find it and who they can trust. I know, because I used to be one of these people, searching for answers year after year. Time and time again I thought I had found the solution, only to end up realizing that the solution I found was incomplete. Then I would go right back into the fray, hunting for the missing pieces to the puzzle.