It’s no surprise that our eating habits create who we are physically.

What you eat in private is what you wear in public!

Become the Hero in cultivating the eating habits right for you… I know a Guide that will take all the Guesswork Out.

Ask anyone that I coach through a successful Nutrition routine, and they’ll tell you that the simplicity of the system is essential.

There is no need to complicate the process of losing fat once you’ve made up your mind and have COMMITTED to making this promise to yourself.  There is no “Perfect Diet” or modification to your eating. As a matter of fact, the half-way decent diet you will STICK WITH is better than the “Perfect Diet” that you’re seeking and will never stick to.

This is simple enough that these 4 Starter Kit Steps are all you need to produce the fat loss results you FEEL you deserve. The idea is that it may start off as a “diet”, that turns into a habit, that becomes that lifestyle change. Here’s how you START.

I’ll have the proceeding 3 steps up and out within the next week. Best to find on YouTube.

Side Note: You’ve noticed that I’ve spent much less time on the how to’s and what to’s (what to eat, how to exercise, when’s the best time to do cardio, etc.) and have lately put more emphasis on digging deeper into the phyche of WHY you need greater health, fitness, and self-care in your life. Though, just in the event you’ve finally negotiated with yourself that the time has come to start making positive change in your nutrition… this will serve you well.

Every BODY deserves to feel Fitastic

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Your existence of happiness is your business, but I’ll venture to say that if you’re not taking any action toward improving your health and vitality, then you’re not the happiest version of yourself.

When we’re healthier, when we’re more active, when we feel like we’re alive, we’re happier.  Everything is connected.

Preparation in scheduling our days and week ahead, will position us in greatly reducing the missed opportunities of training, exercise, and self care.  Treat your physical fitness as you would a significant Doctor appointment. As a matter of fact, a minimal 15 minutes of vigorous exercise a day will keep the Doctor and medication away.

You deserve to live your healthiest and happiest self.

Every BODY deserves to feel Fitastic!

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If improving your body composition is important to you, then protein intake must take a front seat in your daily eating habits.

Every person is unique with their needs of nutrition, but strategizing a plan to consume at least 1 gram of protein per body weight pound is a standard baseline to start. At least this is my target for my Coaching Clients. In fact, my clients will resonate hard with this because I discuss the benefits so much. Instead of putting emphasis on HOW much and WHAT proteins to eat, I’m delivering the WHY’s here in this message.

We know not all protein is created equal. However, we also know, I know, that most people are under consuming this valuable nutrient. Quality matters over quantity in the long run, but focusing on increasing protein consumption promptly will ignite the habits necessary to bring greater overall value to body & brain function, neurological feelings, and mindset.

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You know I’m the largest advocate for just getting active to achieve greater health & fitness results, but there eventually comes a time where just “exercising” isn’t enough. Such as when you’ve been working out for months, or even years and havn’t learned proper form or techinque to optimize the intended result. Too often I see people “miserable” with the effort they’re putting into their fitness routine, and not at all happy with the return on their investment. THIS IS ONLY FORM FOCUS, Not even touching base with intensity improvements.   I want to help people and prevent them from falling off or losing steam in their progress. The Leg Extension will be a great place to start as I’ve literally seen three gym goers before me today have lack luster form, it’s sometimes excruciating to watch. When I have the opportunity I WILL go out of my way to recommend and correct the technique in a conversation as I see it, but I can’t talk to everybody and I don’t have the time to disconnect from my own workout. So with the good fortune of my lovely wife, I was able to give a quick run down of where I see the biggest corrections in this BASIC move.

1. Assure the Pivot Point for the Knee Flexion is ON POINT: There’s a reason why the back pad is adjustable. Simply take 10 seconds and manipulate the seat so your knee lines up with the Joint Pivot Point. So many don’t even know what this is or why it’s there. This allows the appropriate torque on the knee in safe and effective way.

2. Position your Spine in a Nuetral Position: During the range of motion, keep your chest up proud and your shoulds back. This allows for a nuetral spine and optimal flexion of the entire quadriceps. Collapsing the chest, rolling the shoulders forward, or even leaning forward, prevents the mobility in the hip flexors. Just think, how can you create the longest elongation of the muscle and how can you provide the hardest contraction in the ROM. (more…)

Make some!  This dish supplies a healthy dose of vitamin D and omega-3 fatty acids courtesy of salmon.  Its vitamin D will help you soak up the yogurt’s abundant supply of calcium.

Serves 2


2 6-oz. salmon fillets with skin (preferably wild)

1⁄4 tsp. coarse salt and black pepper

Nonstick cooking spray

Sauce:

1⁄3 cup low-fat plain yogurt

1⁄2 Tbsp. olive oil

1 tsp. finely grated lime zest

1⁄2 Tbsp. lime juice

1⁄2 tsp. finely grated orange zest

1⁄2 Tbsp. orange juice

1⁄2 tsp. curry powder

1⁄4 tsp. cayenne pepper

1⁄2 Tbsp. honey

1. Preheat broiler. Line rack of broiler pan with foil and lightly coat with cooking spray. 
2. Rinse and pat fish dry. Sprinkle fish with salt and pepper, then broil 4 inches from heat for seven minutes. 
3. While salmon broils, whisk together all sauce ingredients in a bowl until combined. 
4. Cover salmon loosely with foil and con-tinue broiling 7-9 minutes or until fish is light pink throughout and flakes easily. Serve topped with yogurt sauce.

NUTRITION FACTS (per serving): 
345 calories, 31 g protein, 10 g carbs, 20 g fat, 0 g fiber, 9 g sugar, 87 mg sodium

Burning Calories while you sleep

We breathe every second of every day.  Our hearts perpetually pump blood, our bodies maintain constant body temperature, and many other involuntary functions are performed 24 hours a day.  These functions require calories to be expended, producing the energy our bodies need to survive.  Your Basal Metabolic Rate (BMR) is the minimum amount of calories necessary to survive in your most restful state.  Put another way, the BMR is the minimum amount of calories needed for a person to remain asleep all day.  It accounts for 60-75% of total calories on a daily basis.  Every individual’s BMR is different because no two people have exactly the same genetic blueprint, are the same age, height or weight, have the same daily activity level, have the same body composition, or are the same gender.   These personal factors assist in determining your individual BMR, and therefore help determine the amount of calories required to lose, maintain, or even gain weight.

Restrictive eating doesn’t work

Some determinants lower your basal metabolic rate while others raise it.  Unfortunately we lose muscle mass as we age, which lowers our BMR because muscle demands more calories than fat to maintain itself.  This is why resistance training is important to maintaining a healthy weight as we age.  Also, fasting and “extreme” diets that require drastic caloric reductions lower your BMR because your body is likely to go into a state of starvation and cannibalize itself when it doesn’t receive the necessary calories from the food you consume.  That’s right, your body will resource its own muscle tissue to get to the calories it needs to perform its required functions.  A gradual reduction of calories (or better yet, greater quality) and an increase in exercise long term is the most effective and proven method to properly lose weight and keep it off.

Start by knowing your current BMR to understand (more…)