Burning Fat: Vol 4 (3min)

Let’s get into today’s topic by discussing algebra shall we?  Yes, you heard me right, ALGEBRA.  For the most part you’d think if a + b + c = d then math tells us taking things to the other side of the equation you can find other letters.  For example, a+b+c=d so d-b-c=a.  Hello?  You still here? (Haha jk)

So let’s say a represent a normal healthy you and d represents overweight you.  If b and c are junk food and sitting on the couch then yes, subtracting those two makes perfect since.  However, if your speaking of chronic inflammation, being obese, having a disease, etc. then NO! just subtracting two things doesn’t get you back to healthy you.  

Throughout this post I’m also posting 3 personal photos.  The first two were taken 30s apart with #1 being immediately after excerising off a fast and #2 seated and not flexing.  The third is from about 30 minutes later and consuming a healthy recovery meal.  The point of this to show you don’t have to be an Instagram model every second of every day because no one really is.  Also, I want to clarify I am not calling myself and Instagram model by any means 🙄😂😂.  Anywho…


Today, I wanted to make it clear that all of the things we’ve discussed over the past few weeks isn’t just for burning fat, it’s for a healthier and happier life.  A life free of chronic pain, chronic fatigue and hopefully disease. Gaining some weight over the years happens to a good bit of people.  This doesn’t mean it’s always the “norm” or that you must but chronically gaining weight, becoming obese, which then wrecks your body isn’t good at all.  

What is good?  You can change all of this.  By eating right for your body, using moderate exercise, and becoming aware of your surroundings, things can change for you.  You can make a a conscious decision today to shift your equilibrium back to your side.  Check this out! 

Some Things to Knock-Out Today!

  • Sodas, pop, cola, whatever you want to call them 🙄, fruit juices, etc.
  • Junk food — just throw it away! 
  • Other forms of chemical sugar like syrup, corn syrup, etc.
  • Vegetable oils 
  • Crisco

I wish I could go into detail on all of these topics but each one would require its own article and there are plenty articles out on the line already.  These substances, when consumed, don’t appear to be gut or body friendly at all.  Once you can expell these awful things from your diet, you will probably notice a change.  Remember start small.  Make one simple change to form a habit which can enturn form a lifestyle. 


I want you to also consider why it is you want fat gone.  Is it to look better, feel better, other or all the above? I’m not just speaking to people trying to lose weight here, but also, anyone concerned with their actual fat percentage.  The point being, you can lose weight, gain muscle, be jacked or ripped or something in between.  Looking different may gain you some confidence in the short-term but it won’t change who you are deep down inside.  

Finding out who you are and becoming comfortable with that person should be the ultimate goal in all of this. Most people don’t want you to hear that because they’ll say becoming fit will change your life.  That’s true, it will certainly help you have a healthy body but what about your mind?  Becoming comfortable with who you are, what you want to accomplish, and confident how you’re going to do it is the key.  

Does that mean problems won’t arise?  Of course they will, that’s life.  BUT, having contingency plans put in place and being able to adapt in any situation is how you combat problems.  Most people get scared or feel overwhelmed when they don’t have an answer or know how to solve a problem.    Being scared is okay, but having a plan to help guide you through your fear(s) is how you will conquior them in business, at the gym, at home, or wherever. 

Start today trying to focus on WHOLE FOODS like meats, veggies, and fruits.  Try to eat them as much as you can and lay off the other stuff.  I won’t touch on bread or gluten here today but I will say it’s probably best to not buy the store bought stuff if you’re going to decide to eat it.  Just because it says “whole grain”doesn’t mean it even comes close to being healthy.  

Be smart.  Just because a TV ad, article, or whatever says eat this doesn’t always mean it’s true.  Yes, I know that sounds crazy but do your homework.  When you see a commercial or study that makes a statement, look at who’s funding them and see why they might have come to that conclusion.  
I hope this series helped or at least encouraged you to ask more questions.  My hope is only that, to get you to ask more questions and want to find answers.  Best of luck to your weekend.  
Happy Training! 

Cha Cha Cha Chia… Seeds That Is. (2 min)

Yesterday was National Chia Seed Day but I bet you didn’t hear much about it due to yesterday also being National Puppy Day.  I didn’t figure with all the great pics of puppies streaming, many would be interested in chia seeds. (haha)

What are Chia Seeds?

Salvia hispanica seeds or Chia Seeds are considered a superfood and part of the mint family of plants.  Chia seeds are high in fiber, have antioxidant properties, has benefits if consumed during pregnancy and are a great source of omega-3’s.  The omega-3 content is around 4900mg which is amazing.  In comparison, per 4oz serving of sockeye salmon, you are getting about 1100-1300mg of omega-3 content.

They are also known as the warrior or runners seed because Aztec warriors consumed the seeds to give them energy and endurance before battle.  The word chia actually means strength in Mayan language.

Chia seeds may also help or be as effective as using a sports drink during exercise.  One study gave 6 subjects either a sports drink mix or a 1/2 sports drink and half chia seeds mix.  The results showed no significant difference between the two groups after testing for a 1-hour run at 65% of VO2 max and a 10k run two weeks later.


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Blog: Your Weekend of Gainz? (3 min read, click here)

Are you so good during the week but let your guard down on the weekend?  A small “cheat” meal is perfectly fine but don’t go overboard or you could be on the wrong end of the spectrum for your GAINZ Bruh!

Here’s 3 quick tips to help we use to get through our weekends.

1.) Reservations: Going, going, gone.

Do you ever just start driving and assume someone you’re with will eventually pick somewhere to eat?  I do this all the time.  What ends up happening is usually the greasiest, worse possible choice for someone trying to eat healthy or clean is picked.

If you plan on going out to eat this weekend pick a venue ahead of time and check out their online menu.

By planning ahead and seeing what your favorite meal actually costs in calories can put into perspective what you should actually be eating.  Try using MyFitnessPal or another app to track it.

2.) BUTTER, It’s what’s for dinner.

When ordering your food ask them to skip the butter on everything and go light on the oil when preparing anything from your protein to your veggies.

Having worked at different restaurants in the past, I can promise you the reason your steaks you cook at home don’t always taste as good is likely the results of tons and tons of butter.  Mix that tons of butter with another ton of vegetable oil and you could seriously be increasing your calories in that meal.

Not to mention all the vegetable oil could be just wreaking havoc on your digestive system but that’s a conversation for another day!

3.) CHIPS: The Gateway Drug

Skip the chips, bread, or anything else free they offer for you to munch on.

As soon as you sit down at a restaurant that offers one of these free items just say we don’t want any _______ before they even have a chance to drop them off.

Especially if you are really hungry, instead of getting your protein and greens in your going to let your guard down and start munching on those salty chips.

Once you do that, all bets are off.  Normally if I give in to the chips, I order something else greasy or extra cheesy that I know I shouldn’t.  Afterwards, I’ll get the sugar crash and feel like crap from all the grease.

Takeaway:  Make sure to log your meal before you go to the restaurant, skip the butter and light on the oil, and pass on the freebies!  Small amounts of extra calories add up very quickly when eating out which can lead to the bad kind of gainz, which we don’t want at all.

Hope this helps.  Have a fantastic weekend everyone!


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