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Friday, September 19, 2014

Steps To Take To Reduce Overeating While Eating Out

Steps To Take To Reduce Overeating While Eating Out.

Americans eat up to 40 percent more food while eating out compared eating at home!

Here are some simple steps to reduce overeating while eating out

1) Start with low calorie appetizers such as calorie poor, and nutrient dense foods such as soups, nuts, salad or olives
2) Stay clear of ‘supersize me’ or ‘large size’ options
3) If you’re having dessert, share it with a friend or bring portion of it home.
4) Choose more vegetable and fruit-based options
5) Choose a starter instead of a main course
6) Limit the total calorie intake to no more than 600-800 calories for dinner and half that for breakfast or lunch.
7) Stop eating before you feel full
8) Take a break in the middle of the food
9) Portion sizes have gone up significantly over time, so be mindful of the portions.

If you need help losing weight, consider working with a coach, like myself: or 

Portion Size is a huge factor today:



I'll be your coach & guide you through this experience & get the best, most shredded results of your life with 30 min workouts & portion control nutrition!!!  21 Day Fix EXTREME

Thursday, September 18, 2014

10 Reasons Dehydration is Making You Fat And Sick

10 Reasons Dehydration is Making You Fat And Sick

Whenever you feel thirsty, instead of reaching for some soda or a cup of coffee, you better drink a glass of water.

Although your body is 75% water when you are dehydrated, your blood becomes thicker and the blood flow is slower. Whenever this happens, the blood pressure increases, and that, as you know is not good.

Every day you lose about 10 cups of water on average through perspiration, urine, breathing and waste elimination.

Water provides a number of benefits, but sometimes you just do not drink enough water. The next time you feel dehydrated and need to drink something, make sure you do not reach for a carbonated, sweetened or caffeinated drinks, and drink a glass of clean and cold water. It is the best thing you can do for your body.

What are the consequences of an insufficient water intake?


Water is the major source of energy in the body. The lack of water slows the enzyme activity in the body, which leads to fatigue and lethargy.

Asthma And Allergies

When dehydrated, the body tightens the airways as a way to keep the water in the body. The amount of histamine produced in the body only makes it lose even more water.

High Cholesterol

When the body is dehydrated, it will create more cholesterol to prevent the water loss from the cells.

Kidney And Bladder Problems

Whenever the body is dehydrated, the accumulation of toxins increases and this creates great conditions for bacterial growth. As a result, the kidneys and bladder are very susceptible to infection, inflammation and pain.


When the body lacks water, the colon is one of the first sources of water, necessary for the needs of the other vital organs. Inadequate amount of water decreases the colon function and sometimes even stopping it completely, which results in constipation.

Weight Gain

When you are dehydrated, the cells lack energy. So many people seem to be hungry and crave for food, but all they need is a glass of water.
Premature Aging

Chronic dehydration causes premature aging of the vital organs in the body, including its largest organ – the skin, that soon becomes severely wrinkled.

High Blood Pressure

Blood is 92% water, if the body is well hydrated. When dehydrated, the blood becomes thicker, which results in higher blood pressure.

Skin Problems

Instead of eliminating the toxins from the body, whenever you are dehydrated, the skin is unable to function properly. The skin is more susceptible to different skin diseases like psoriasis or dermatitis, as well as premature aging.

Digestion Problems

The lack of water and minerals such as calcium and magnesium can lead to numerous digestion problems, such as reflux or gastritis.

Did you know that:

  • When you feel thirsty, you are already dehydrated.
  • If you drink 8 glasses of water after during the day, ie, before breakfast, lunch and dinner, you can reduce your meals which in turn will help you lose weight and keep the current weight – for a year.
  • Studies have shown that people who drink 1.5 liter of water per day, spend 17.400 calories more than those who do not drink that much water, and lose about 2.5 kg per year.
  • Water boosts your metabolism and burns the calories. Your metabolism speeds up in just 10 minutes, and the highest effect is achieved in 30-40 minutes after you drink water.
  • Sweetened drinks and fruit juices are the major cause for obesity.
  • A glass of soda contains 35 grams of sugar and 140 calories.
  • A glass of water contains 0 grams of sugar and 0 calories.

Tip: Drink a 8 ounces of water when you wake up in the morning.  Then follow it with lemon water, 1 fresh squeezed lemon, 8 ounces of water.  

Wednesday, September 17, 2014

Carbs & Weight Loss-Can I eat carbs after 6pm?

Being a Personal Trainer, I get asked this a lot. This idea has been around for a long time and almost everyone has heard of it.  I admit, even I believed it for a while when I was competing for many of my first fitness competitions.  The idea is that if you eat carbohydrates after a certain time at night it will be instantly stored as fat, more so than if you ate those carbs at an earlier time during the day.
Eating carbohydrates does not make you fat. Your body relies on carbohydrates for fuel. Your body does not know when it suddenly becomes 6pm. In fact, for some people, it may be night time that more carbohydrates are required!  For example, if you workout at night time and don’t do any physical activity during the day, then this is a perfect example.  
Weight loss and weight gain depends upon the total number of calories you eat and the calories burned 
throughout the day through your activity level and exercise,  so unless you exceed your daily calorie 
needs, eating at night won’t cause weight gain.
So, to answer your question--NO, you do not need to completely avoid carbohydrates at night time. 
Forget the time, listen to your body & learn to eat intuitively!  As long as you keep your total calories in 
control, eating whole foods, not the processed stuff; you will lose weight. Myths and fads are just that!  
Quick fixes will not provide long term results, you have to make lifestyle changes by eating right, 80% 
clean & move your body!! Focus on what works for you and results will come sooner than you think.

TIP: Eat one startchy carb after 4 p.m. to reset the hormone that burn fat while you sleep. 

The concept of eating your carbs early in the day, with the intention that you will have a better chance 
of burning them off, could actually be setting you up for cravings all day long. Eating a starchy carb, 
like potatoes or beans early in the day will cause more cravings later in the day, so I suggest you  only 
eat one carb in your last meal. Eating carbs later in the day is proven to raise our serotonin levels, a "feel-good chemical" in our brain, which helps us sleep, and sleep is one of the most important fat-burning activities.

Here's an example of nutritional planning based on when you workout!  

Saturday, September 13, 2014

7 Supplements: How to Gain Mass for the Skinny Guy

7 Supplements Gain Mass for the Skinny Guy

Share on facebookNutritional Supplements are a way for you to add additional nutritional value to your diet in addition to the regular food that you eat.  Supplements are not a substitute for working hard or eating right, but the will help enhance your progress by helping you to work harder and recover quicker.  If you are skinny and trying to build muscle mass and get ripped fast, then you will need to add supplements to your normal diet.  This is a list of the supplements that I take to help me build muscle mass and get the most out of my fitness routine.
1. Shakeology - This is the healthiest thing that you can put into your body.  Filled with 70 different ingredients it includes vitamins, minerals ,prebiotics , antioxidants, protein and amino-acids.  This delicious shake will boost your energy level, help to reduce cravings for processed junk food, lower your cholesterol and reduce your risk for heart attack.  Bottom line is that this drink just helps you to feel great and is a fantastic way to improve your overall nutrition.  
2. Whey Protein Powder - Protein is the building blocks of our muscle, but it can be difficult to get enough protein in your daily diet.  The rule of thumb to build muscle mass is 1.5 - 2 times your weight should be the grams of protein you eat per day.  For example, if you weigh 150lbs, so you should eat around 250 - 300 g of protein per day.  Using a Whey Protein powder in a smoothie or mixed in your Shakeology will help you to get the protein that you need to build lean muscle fast.
3. P90X Results and Recovery Formula - The Recovery Formula is a drink designed to be taken after you workout.  It is scientifically formulated to provide the nutrients needed by your muscles to recover quicker and stronger.  After your workout your muscles there is a window of 30-60 minutes where your muscles are primed to absorb nutrients.  The P90X Results and Recovery Formula provides the perfect balance of carbs and protein to recover quickly, build muscle fast, and reduce soreness.  Plus it tastes amazing - like an orange creamsicle.  It is so delicious that it helps me to push through the end of my workout just so that I can get to the drink!  You can buy the P90X Results and Recovery Formula from me by following this link.
4. Creatine - This supplement has become a staple for anyone trying to build muscle mass.  Creatine is produced naturally in the body and increases production of ATP, an energy source for muscles during brief, explosive periods of activity.  Research suggests that creatine may provide some benefit in improving performance in high-intensity, short-duration activities such as weight lifting and sprinting.  In Addition, studies have shown an increase in lean muscle mass as creatine helps muscle attract and absorb water.  I typically take 2.5 g before my workout and another 2.5 g after my workout.
5. Branch Chain Amino Acids (BCAA) - Our body breaks down proteins into Amino Acids which are used to repair and build muscle.  Supplemental BCAAs can be absorbed much quicker into the blood stream and delivered directly to the muscles.  BCAAs can be taken during a workout to replenish the Amino Acids that are burned during the workout.  The results are improved endurance during your workout, less pain from muscle fatigue, and improved metabolic recovery.
6. Omega 3 - There are numerous benefits of taking Omega 3 Fatty Acids including the promotion of a healthy heart, lower cholesterol, improved immune system, lower blood pressure, and reduce inflammation.  In addition recent studies have indicated that Omega 3 can aid in Protein Synthesis, meaning muscle growth.  Omega 3 is not only key to build muscle, but is a key component in overall health.
7. Suma SupplementSuper Suma is made from suma root ("Brazilian ginseng") and contains Beachbody's exclusive plant-based enzyme system for enhanced benefits. Use daily to help amp up muscle strength, size, and endurance. It helps enhance testosterone production, contains no risky or untested ingredients, sugars, starches, synthetic materials, yeast, grains, or excipients, is a powerful adaptogen that strengthens the body, supports protein synthesis for faster muscle repair. 

Friday, September 5, 2014

5 Shakeology Myths —DEBUNKED by a Coach!

5 Shakeology Myths —DEBUNKED by a Coach!

Beachbody® Coach, Sean S, feels so passionate about the shake that changed her life that she wrote the article below to debunk all those Shakeology Myths floating around. This article is so powerful and real that we had no choice but to share it with the rest of the world. So here you go. Enjoy! And thanks, Seay. We couldn’t have said it better ourselves.
top shakeology myths
#1 MISCONCEPTION: Shakeology is a protein shake.
Meaning just a shake that provides extra protein. I can’t blame the general public for thinking this since “protein shake” has become nearly an interchangeable term for ANY shake. But, all shakes are not created equal—especially ones that contain superfoods. Shakeology is a very nutrient-dense shake that can be used for breakfast, lunch, or dinner. You’d have to eat a whole lot of fruits and vegetables to equal the nutrition in a single glass of Shakeology—and you probably couldn’t do it for less than 170 calories. Shakeology makes it very easy to cut your calories without substantially cutting down your daily volume of nutrients needed. Truth be told, the majority of people are WAY MORE nutrient deficient, than they are protein deficient. So why just stop at a protein shake?
 #2 MISCONCEPTION: Shakeology is about comparing carbs, proteins, and fats to other shakes.
This is not at all what you should be comparing when you look at other shakes versus Shakeology. Sure, other shakes have 0 grams of sugar. But how do you think those shakes achieve that? Hint, it’s not natural. Yes, that’s right, they are probably using ARTIFICIAL sweeteners to get to 0 grams of sugar. Even fruit has sugar in it. A shake with 0 grams of sugar is using ARTIFICIAL sweeteners. Shakeology has NO artificial sweeteners, NO artificial colors, NO soy, NO artificial stimulants, and NO artificial flavors. One of its main sweeteners is Stevia, which is plant-based.
#3 MISCONCEPTION: Shakeology is just a bunch of extracts, with no whole-food ingredients.
That’s not true. Whenever it’s possible and sustainable for the formula, the superfoods in Shakeology are preserved in their whole-food state to retain maximum nutrient value. It’s a very difficult process to use whole, plant-based ingredients so that the formula retains as much nutritional value as possible, but Shakeology has a whole team of scientists whose mission is to maximize the nutrition in every ingredient in Shakeology. Imagine trying to juice all those superfoods! Shakeology is way less expensive and a huge time-saver.
#4 MISCONCEPTION: Shakeology is expensive.
To anyone who feels this product is expensive I know that I have not done my diligence in breaking down its REAL VALUE. Most people will agree that they would spend an average of $3 to $7 on a HEALTHY nutritious meal. I know most store-bought salads cost even more than that, and don’t contain nearly the dense concentration of nutrients. But on average, I think we can all agree healthy meals run between $3 and $7. Shakeology, at $4.33 per shake, comes in on the LOW END of average. (You can make Shakeology into a breakfast or lunch that you’d be buying anyway.) Not only are you spending less than you normally would, you’re also getting vital nutrients your body needs, that you just can’t get from your run-of-the-mill salad, plus the normal range of vitamins and minerals. So you can replace your VITAMINS, too. Sure, you may need a specific vitamin, based on your conditions, geography, or age—but in general, Shakeology will provide you with a solid base of your whole-food nutrients.
When was the last time you went to your grocery store and bought THIRTY meals all at once? Typically, I’m guessing, you buy a few days’ worth each time. When you buy a bulk bag of Shakeology, you are buying 30 of your shakes up-front. That means you’ll spend less money at the grocery store. Because of the grocery savings, I actually deduct my monthly Shakeology from my grocery budget. For the price, I cannot duplicate its vast quality of ingredients and nutrients.
#5 MISCONCEPTION: Shakeology is only for weight loss.
Most shakes are marketed this way. But here’s the thing. Anything will induce weight loss if it’s low enough in calories. Just because you are drinking a shake, does not mean the fat will melt off. Actually, if you are not getting enough nutrients and calories you will actually inhibit your weight-loss efforts. Shakeology is about HEALTH. When you put the RIGHT nutrients in your body that it needs to develop, heal, recover, repair, and thrive, you may ultimately have MORE energy, LESS cravings, and FEEL better therefore you eat less and become more active. With Shakeology, weight loss becomes a BY-PRODUCT of dense nutrition.
To make my point, when was the last time you dieted and cut calories only to feel tired, grouchy, and had a ton of cravings? That is because you may have been nutrient deficient. What if you’re at your goal weight, or need to GAIN weight? Because Shakeology is about DENSE NUTRITION you can use it as your base and add clean calories to make it 300 calories or more. Not everyone needs to lose weight, but everyone needs to be healthier. Shakeology isn’t MAGIC. It’s just clean dense nutrition made SUPER easy for everyone at a very affordable price. It’s my family’s “fast food” on the counter. Yes, my family goes through 4–5 bags a MONTH because even though we all have different weight and caloric needs, we all share the same NUTRITIONAL needs. Shakeology isn’t a weight-loss shake—it’s a nutrition shake.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Sunday, July 27, 2014


You've set your sights on enjoying the warm summer months with your leanest body ever, but time's passing quickly and you're still sporting a bit of extra winter weight. So, you embark on a quest for the perfect diet plan! With only a few weeks to spare until you're on vacation, you know you need something intense. Here's where you have to be careful.
Commit to a quick-fix crash diet, and you could actually move away from progress rather than closer to your ultimate goal. Don't think it could happen to you? Don't be so sure. Many people damage their metabolism on a daily basis without even realizing it, and then they wonder why they aren't seeing results.
Your metabolism is responsible for determining precisely how many calories you burn on a daily basis. If it runs sluggish, your fat-loss engine will, too. Avoid these eight metabolism-wrecking mistakes to ensure your metabolism stays in high gear for the weeks to come!


When many people hop on a diet, their protein intake plummets. As calories go down, common sense might have you believe that protein should decrease accordingly. This, however, is incorrect. When you reduce your caloric intake, you actually need to bump up the amount of protein you consume. This helps prevent muscle mass loss which, should it occur, will halt your metabolism in a hurry since muscle is metabolically active tissue.
As you restrict calories and torch fat, be sure to target 1-1.5 grams of protein per pound you weigh each and every day. This number may seem high to some, but it will help you maintain lean mass and ensure your body doesn't dip into amino acids for energy.


Another vital error that can mangle your metabolism is starting a diet before you've built a solid base of lean mass, especially if you're already quite lean.
If you have a lot of fat to lose, it's wise to shed some before you focus on building muscle. However, if you're looking to go from lean to ripped and have very little muscle on your frame, you're far better off focusing your efforts on a clean bulking phase first.  Having added muscle on your frame will give you more metabolic ammo so when you do finally diet the process moves along faster and easier. In addition, if you're dieting to reveal a shredded physique, you need to accrue a decent amount of lean mass to reveal!


Do you consider yourself a cardio king or queen?
If you're not familiar with the term, it describes someone who devotes far too many hours of the day to low-intensity cardio training. It starts out innocuous enough: You spend 30 minutes per day on the treadmill, stair stepper, elliptical, or your cardio weapon of choice. At first, you see moderate results. You then decide to do twice as much cardio to double your results.
Up goes your cardio commitment! You see slightly better results, so you decide to add even more cardio. What if you went twice every day? Imagine the fat burning potential! The problem: You'll eventually hit a wall.
"You can't possibly constantly continue to increase your cardio more and more just to earn better results, or else you'll be living in the gym," explains Jen Jewell, who sees this happening all too often. "It's a vicious cycle."
Once you get to that point where it takes hours of cardio to maintain your current body weight, you'll feel trapped. Your body will adapt to all this cardio and, in time, you will stop seeing the results you once did. Always keep that in mind.
So, what should you do? Drop the slow-paced cardio and add a solid dose of high-intensity interval training, like a Tabata program, to your routine! In addition, turn your focus back to food. Remember, greater fat loss will come from changes to your diet, not hours spent on cardio machines.


I understand if you're determined to never miss a beat with your workouts. As you ramp up your fat-loss efforts, you might even start hitting the gym twice per day, once for cardio and once for weights. That's great, but not if it comes at the cost of a good night's sleep.
When you're overworked, something has to give. If it's your sleep time, you've just committed a fat-loss felony. Sleep is imperative for fat loss. It'll not only keep your metabolism stronger, but it'll also help you maintain better insulin sensitivity.
A lack of sleep will also drain your energy, making it nearly impossible to muster the drive to perform intense, fat-blasting workouts. Aim for 8 hours of sleep per night if you want to optimize your metabolism.


So, you achieved your goal weight and figure you'll add back one of the forbidden foods that previously resided on your do-not-eat list. But, before you know it, your entire diet is filled with the exact foods which caused you to gain weight in the first place!
In a fit of disgust at your lost results, you resolve to hop back on another intense diet to shed the weight. This process, known as yo-yo dieting, damages to the body and may crush your metabolism over time.  With each yo-yo diet attempt, your body will bounce back a little less, until you're hardly recovering at all. "This back and forth form of living is not healthy for the body or the mind," explains Jen Jewell.
Instead, find a diet that you can commit to for good. Even when you're working toward weight maintenance, you should have no problem following the same eating concepts you used to lose the weight in the first place.
Likewise, you also want to avoid the post-success binge-week. "Having a cheat meal after a competition or diet success is one thing," explains IFBB Physique pro Craig Capurso, "but having a binge week after a diet is sure to cause physiological, hormonal, and metabolic damage that can take months to correct."
(repost from: