How Well Do You Know Chris Powell?

Did you Know?:
He has a degree in Exercise Science


Chris Powell exploded onto the fitness scene with his unorthodox approach, becoming a pioneer for a new hybrid of fitness professionals. He captured national attention with the largest and fastest natural weight loss ever documented, transforming the life of David Smith, who lost 401 lbs. in 26 months. It was Chris’ unyielding dedication to another that captured the heart of America, as he shared his story on such national shows as The Oprah Winfrey Show,20/20, The View, as well as a one-hour documentary for TLC.

With Extreme Makeover: Weight Loss Edition, Chris guides the participants through their transformations by moving into their homes. By assuring that they have the proper nourishment and exercise movement, he provides a fresh perspective to individuals whose lives have become unmanageable because of their weight.

Chris is well-equipped to take on this assignment. He holds a degree in Exercise Science, with concentrations in biomechanics and physiology and the training accreditation, The Certified Strength and Conditioning Specialist (CSCS). He has been the Transformation Pro on KTVK’s Good Morning Arizona for the last six years.

Chris also knows firsthand what it’s like to struggle with body image. At age 14, he was the smallest kid in school; no match other kids on the football field. With encouragement from his parents, he took up weightlifting. He was able to gain an edge, not by size, but by strength. This personal victory proved to him the potential of the human body and ultimately set him on a life-changing career path.

Chris says, “The human body is an amazing machine that we can transform naturally. I have devoted my being to developing innovative lifestyles and tools to enrich the lives of others, and each life changed has been a remarkable gift.”

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Chris Powell’s High Carb Chicken Marinara Pasta

3 1/2 ounces cooked, chopped chicken breast
1/2 cup cooked brown-rice pasta
1/2 cup sauteed sliced mushrooms
1 cup steamed broccoli
1 tbsp minced garlic
3 tbsp marinara sauce

Mix together chicken breast, garlic, mushrooms, broccoli, and marinara sauce.

Toss with pasta.

Heat on stove-top or in microwave and enjoy!

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Chris Powell’s 5 Healthy Foods

Lets start with the beverages. Its important that yo keep your sugary drinks to a minimum, especially drinks that are full of processed sugars like; soda, most juices, sports drinks, and Starbucks drinks (fake creamer and processed sugars in the syrups). Instead drink always, always drink water as a number 1 choice. You can drink coffee and teas, and even some juices but make sure PEPPER_STKthey have the good sugar in them. High Fructose Corn Syrup is not the good sugar so stay away from that.

Now let’s get into the protein foods. These are the next in line because they are next important after you get hydrated. Anything grilled is good. So, burgers, chicken breasts, and fish fillets are great! Just remember to skip the condiments and the buns, you don’t need those extra calories.

Next we have fruits and veggies. Almost all veggies are great. My favorite is asparagus, lightly salted and tossed in coconut oil and/or olive oil, then spread out on a pan and cooked at 350 for about 10min. SO GOOD! You cannot go wrong with fruit. All fruits are the good for you. An apple with breakfast in the morning is better for waking you up and getting you ready for the day than even coffee.

And the last category is Snacks and Sides. Just keep it simple. All kinds of nuts are good for you, as well as cottage cheese, yogurt, cheese sticks, and trail mix.

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Chris Powell’s Tip on the perfect amount of exercise

“Whats up I’m Chris Powell and I want to talk to you about the perfect amount of exercise that you should be doing everyday. Of course, you know, I get this question all the time and typically my answer seems to throw a lot of people off. The reason being, is that, I’ll tell everyone that the perfect amount of exercise that you can do every day is about ten minutes. And there are a lot of reasons why and of course if you do your research you’ll know that it takes thirty minutes to maintain your cardiovascular health, and forty five to sixty minutes if you are focusing on weight loss. That’s all fine and dandy but let me tell you, for most of us that’s a little bit too much when were are starting out. It’s what I call over reaching or setting a goal that’s just too lofty.

The reason that ten minutes is the perfect amount of exercise just to start with is that, that’s something that is truly attainable. It’s realistic, it’s something that we can all do. And it doesn’t have to be ten minutes of high intensity exercise, just move for ten minutes especially if you are just starting out cause I’ll tell you what it’s ten minutes more than you were doing before. So you’re going in the right direction. And keep in mind, when you are setting these goals for yourself , when you’re setting these daily commitments ten minutes is so attainable and it’s so important when it comes to the transformation process because this is something that you are promising yourself each and every day.

And fulfilling those promises leads to increasing your dignity and your self esteem and your self confidence. And when you do this day in and day out, you build what I call this integrity and momentum where you’re setting these promises and your fulfilling them. And I tell you what, you hit that ten minute mark, I rarely meet anybody, or find anybody who hits that ten minute mark and they want to stop because they feel so good about themselves they want to do fifteen and twenty and any over that ten minute threshold, it’s gravy.”

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Chris Powell’s Total-Body Transformation: Month 2

Total-Body Transformation: Month 2

Complete 15 reps of each exercise, moving from one to the next with little or no rest between. Complete as many rounds as you can in 15 minutes, stopping to rest only when you can no longer complete your reps with proper form.

Move 1: Crossover Dumbbell Step-up

Grab a pair of dumbbells and stand to the right of a step. Cross your right foot in front of your body and place it flat on the step. Press down with your right foot to push yourself up until both legs are straight. Lower your body back to the starting position. That’s one rep. Finish all reps, then switch sides and repeat.

Move 2: Mountain Climber

Get into a pushup position with your arms straight, core tight, and body forming a straight line from head to heels. Lift your right foot off the floor, raise your knee toward your chest, touch the floor with your right foot, then return to start. Repeat on the left side. That’s one rep. Continue alternating.

Move 3: Squat Press

Hold a pair of dumbbells at your shoulders and stand with your feet hip-width apart. Push your hips back and lower into a squat, keeping your chest upright and your knees over your toes. As you push through your heels to return to standing, press the dumbbells overhead. Lower the weights to return to the starting position. That’s one rep.

Move 4: Medicine Ball Slam

Stand with your feet slightly wider than hip-width apart and hold a medicine ball overhead. With your arms slightly bent and back flat, brace your core and slam the ball onto the ground between your feet, bending your knees as you follow through. Quickly squat, pick up the ball, then return to start. That’s one rep.

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Chris Powell’s Chicken-Veggie Parmesan

4 oz. cooked, sliced chicken breast
3 cups (mixed) steamed, chopped zucchini, spinach, mushrooms
2 oz. low-fat Parmesan cheese
3 tbsps. Marinara sauce
Herb & Garlic Mrs. Dash (to taste)

Cooking Directions
Mix chicken with Zucchini, mushrooms and spinach. Heat on stovetop or microwave.
Sprinkle with Mrs. Dash and pour on marinara.

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Chris Powell’s Recipe for Lasting Success

A recipe for lasting success:
  • Eat five meals every day
  • Eat a wide variety of foods
  • Eat a balanced diet
  • Don’t exceed your Carb-Cycle Solution portion sizes
  • Reward yourself once a day
  • Exercise
  • Drink lots of water

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Chris Powell’s High-Carb Chicken Tostadas

3 1/2 ounces cooked chicken breast
1 corn tortilla
1/3 cup boiled or canned black beans
2 cups mixed chopped onions and peppers
1 cup chopped iceberg lettuce
3 tbsp salsa

Lightly spray a large skillet with non-stick cooking spray, and set stove to medium heat. Saute onions, peppers, and chicken for 5 minutes.

Mix in beans and heat.

Remove from heat, and mix with lettuce and salsa.

Tear tortillas into 1-inch pieces, and sprinkle over the top.

(Optional: Heat on stovetop or in microwave.)


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Chris Powell Carb Cycling

What is Carb Cycling? Well first off, it doesn’t involved a bicycle or spin classes. It is quite simply a pattern of alternating days of high carb intake and low carb intake.

How does it work? The high carb days kick our body into “burn” mode to deal with the excess energy. Then on the following low carb day your body stays in burn mode but burns fat since you don’t have the extra carbs in your system.

Chris says on your High Carb Days to eat food combinations with more carbohydrates like fruits, grains, root vegetables, breads, and pasta. These help maintain or build muscle, and they boost metabolism.

Then on your Low Carb Days you eat fewer carbohydrates and consume combinations of protein, veggies, and fats instead. The drop in calories and carbohydrates stimulates your body to mobilize (break apart) and oxidize (burn) the blanket of energy covering your muscles – your body fat!

How simply is that?

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Chris Powell’s Workout Tips

If you simply increase one of the following FITT components every six to 10 workouts you can make your workout a little harder, thus shocking your body to keep it metabolizing fat for longer.

Frequency. Frequency is the amount of workouts per week. So you if you are doing 2 workouts per week, then you would want to increase that number to 3 per week.

Intensity.  Intensity is basically the level of difficulty of the workout.  So if you normally walk on a treadmill at a level of 2, then you would want to increase that level to 2.5.

Time. Time, or duration, is the length of the workout.  If you normally workout or a duration of 40 minutes, then you would want to increase that duration to 45 or 50 minutes.

Type.  Type, or mode, is the specific exercises that you normally do, like jogging or biking.  If you normally go for a jog, then you should change it up by going biking or doing body weight circuits.