Friday, June 30, 2006

Eating without guilt during the 4th of July

I hope everyone is having a good time this summer.

I'm on my way to Canada to spend time with family and I wanted to offer some tips on how to make your fourth of july barbeques great without feeling guilty about what you're eating.

First off, if you've been following the steps I put several weeks ago, you should already be seeing changes in how you feel and look. Having one day of the week to eat the foods you like is actually a good thing! I suggest that you go and have a great time eating at the barbeques this upcoming week.

Here are my top suggestions for eating without guilt during the 4th of July.

- Drink a lot of water. Water will help prevent you from overstuffing yourself. So you can still enjoy what you're eating but you will feel full faster.

- Give yourself a 'budget'. By this I mean do not drink more than 2 cups of soda or beer. Soda has no nutritional value at ALL. Beer is loaded with refined sugars that will be sure to at to your waistline.

- If you are having burgers, try to add some lettuce and tomatoes in there so add some fiber content to your food. Again fiber will make you from overeating.

Remember you've worked all winter and spring to get the body you wanted, and yes while one night will not completely sabotage that, be conscious of what you're putting into your body.

Most of all be safe and enjoy spending time with friends and family.

Happy 4th of July.

Friday, June 23, 2006

What is the number 1 thing to lose weight

Recently, I visited some AOL fitness message boards,
because I was curious about what people had to say about
fitness.  Some may consider me a fanatic, but this is 
truly my passion so it's not farfetched at all. There
were two specific types of people in all the message
boards that I looked thru.
One type is people who are receiving results who
shared their success stories on the boards to serve as
The second type of people were those who were seeking
advice, and asking questions on quick fix methods to
get into shape.
When looking at this, where do you personally fit in?
Are you amongst the many getting results? 
Are you amongst those who still seem to be lost on how
to actually get into shape and feel good about their own bodies?
One thing on the people who were receiving results
were saying it was the fact they visualized themselves
as winners in their battle of weight loss.
They didn't focus on such things as, 'I need to drop
70 lbs to because my BMI index says so.  They actually
pictured themselves with the bodies they wanted and the rest
came easy!
Those who were not receiving results were still asking
questions and wondering what they should be doing.
They used words like, 'I don't think', 'I can't' when
they spoke about their own weight loss journeys.
So what am I trying to get at?
Getting in shape starts with the mind. At any point in
your journey you are saying things like
'I can't', be VERY careful. Your words can heavily
affect your actions. If you focus on positive things
and build the confidence in yourself, then anything is
You can begin to change your life right now. You can
join that elite group of people who achieve results
time and time again. 
Which group will you be a part of? You have the power
to decide.

PS- And please be sure to sign up to my FREE newsletter($47 Value) so you can stay up to date with news and other great offers that 4evertoned Fitness has to offer by going to

Thursday, June 22, 2006

How to Eat Your Way To a Better Workout

I am back again with information on having better workouts than ever before. Hopefully you’ve implemented the 5 steps from the last newsletter into your training and eating plans and already reaping the benefits.

Two things many of you have concerns about are what to eat before a workout and
how much time before a workout should you eat. Many of you enter a workout session
unenergetic and are not really excited to workout. This should not be. While some of you might never feel excited about working out, feeling unenergetic is a result of lacking rest or what you're eating prior to working out.

First, to avoid feeling sick or discomfort at anytime during your workout, it is best that you eat 30-45 minutes prior to the time you plan on working out. This will help make sure that you have the necessary nutrients to have a productive workout and it will be less likely that those around you will find out what you had to eat also =).

The best choice of what to eat before a workout is a combination of protein and carbs. This helps get the nutrients from the food into the bloodstream and in your muscles so you can perform a highly effective workout. Though, if your concern is to drop fat and lose weight, it is best that you concentrate on cutting back on the carbs in your pre-workout meal and have a ratio of more protein to carbs.

One great example of a pre-workout meal would be whole wheat bread with peanut butter. The peanut butter is filled with protein and fiber. The whole wheat bread is a less processed carb that will help you have more sustained energy throughout your workout because it's made up of complex carbohydrates. It is best you make sure the peanut butter is low in fat. Read the label andmake sure it says Low Fat or Fat free.

Another great option would be a handful of raw almonds and an apple. This is another great combination of protein and fiber rich carbs. The next time you get prepared for a workout, be sure to get something in your system 30-45 minutes before your workout. Believe me you will feel more energized and have a better workout for sure.

Yours Truly,

Geovanni Derice

PS- I'm excited to say that after listening to some interesting seminars, that I've adopted some new innovative into my training library. What does this mean to you? It simply means you will get results ALOT quicker. No more wasting time doing tireless workouts. Finally RESULTS are heading your way! Visit for more information about this.

PPS- Please feel free to share this newsletter with your co-workers, friends, people in the street, everyone!Yes it is that serious! Lives will change one body at a time.

Saturday, June 10, 2006

How Can I eat like that?

Every week I think about what I can tell you that you have not heard regarding health and fitness. It seems like everyone has their opinion on what should be done to lose weight, most importantly lose fat.

I would like to think that the information that I supply can be implemented instantly so you can start to not only lose weight but most importantly lose fat; meaning no more loose skin, firmer abs, a toned look just in time for the summer.

After much deliberation and reading hundreds of pages from fitness books and magazines, there was an idea that is absolutely important for you to understand.

We all know what foods are good and we all know the foods we should not be consuming so I will not take the time to do that here, but will welcome any email if you would like special help with making the right food choices.

The idea here is PORTION CONTROL!

Many people on a diet deprive themselves of food. You see someone with a bottle of water and ask what they ate for the day and the answer is nothing. Eating nothing is not going to help you in the long run.

In fact when you lose weight from STARVATION, a big chunk of the weight is muscle. Losing muscle is not the best thing if you're trying to look lean and sexy in a short period of time. Muscle is the only active tissue in the body that actually burns fat! Meaning the less muscle you have, the less fat you are burning.

So back to portion control. Eating small meals throughout the day helps ensure that your muscles are getting the proper nutrients around the clock and also helps to keep your metabolism up.

When you see a friend who can eat anything and never gain an inch, it's because your friend most likely has a fast metabolism. By eating small portions throughout the day, you too can have a faster metabolism.

So if you are only eating once a day, it's time you start spreading out the food and try eating 3 times a day. Ideally you want to consume 5 small meals a day but if you are only eating 1 now, maybe 3 is ideal for you. Continue to work on this until you get to 5 small meals a day and trust me your body will thank you.

Enjoy the rest of your weekend and remember Fast Metabolism = Faster Weight Loss.

what are your plans for the summer?

Memorial day weekend has come and gone and it's now time for the beach! But before the beach can come there's
Something that I wanted to talk about though was procrastination. When I ask someone why they are not getting results most of the time is not because they do not know what to do. The issue is that they are lazy and like to put things off for a later time.

The issue with this is that you will then try all these fad diets such as all liquid diet, Atkins, all in hopes of dropping weight rapidly. Dropping weight is great but if it comes back then what are you left with?

In order to really battle procrastination I have a few suggestions.

Number 1, keep a diary or a log. You do not have to write something lengthy, but just write down what you have done to reach your goal on this particular day. There will be days you do nothing, but this will really make you think about whether you are serious or not about changing your body.

Number 2, engage in fun activities. Walking on a treadmill can get boring. Try walking outdoors, or working out with a group of friends. When you exercise and have fun it does not feel like exercise anymore. Some other activities you can do is playing a sport, taking some group classes, such as a bootcamp, or karate classes.

Number 3, form a small support group. By having a few friends check in weekly on how everyone is doing is really important. If you were receiving a phone call every week asking how you progressing, I'm sure you would be more attentive to what you're doing and eating. That is, if you care at all.

Do not waste time now and put what you can do today off for tomorrow. So take the time out to implement these three tips into your life and begin to realize the differences not only to your body, but with all your goals.

And for those women who are in the Brooklyn, NY area.... You can be part of an exclusive support group that enjoys great workouts every week. All you have to do is send an email to and say you want in.

Here's what one participant had to say about this exclusive training group:

"What I like is that we have a group which very supportive of each other. Also we are a good size, not too big - not too small. So we get plenty of individualized attention - to make sure we are doing our exercises properly, etc.
I also like that some exercises are structured as a game, so it makes it fun and a little bit competitive. By competitive I mean, with yourself, because the only one you are really trying to do better with, is against yourself - your own performance." - Lorena M.

So again if you want to be a part of this exclusive camp and you are a women who can make it out to Marine Park in Brooklyn, NY then please email me ASAP at Only 15 people will be allowed for our next camp which begins on July 11th. The numbers are piling up and I'd hate for you to miss out. More details can also be found at

Yours Truly,

Geovanni Derice

5 step Recipe For a Fat Free Body

Independence Day is rapidly approaching us. In less than
4 weeks, we will all be hitting the beaches, showing off our bodies
that we worked so hard for.

Many of us might feel like our bodies are not quite where they should
be just yet. So that leaves a question.....

What can we possibly do to lose fat and get more toned in just 30 days??

This is not the ideal situation to be in, since I'm no fan of crash
diets or yo-yo dieting. But below I will give you 5 steps to dropping
weight as quickly as possible.

Step 1: You must drink about 1 gallon of water. You MUST have water
all day long. During work, when you wake up in the morning, before eating
each and every meal you should drink water. Three things about drinking
water is you slightly increase your metabolism when you drink water, secondly
we NEED water to flush out all the stored toxins and waste in our bodies; lastly,
water helps curb your appetite so you are feel full and prevent overeating.

Step 2: Eliminate all carbs after 7pm. After this time you most likely will not need
much energy. The only exception is having carbs right after your workout
to help with recovery. All your sources of carbs should not be processed.
So those who love white rice, pasta, potatoes, sorry it doesn't make this list.

Step 3: Get involved in full total body workouts. So if you are stuck doing just
arms for an entire workout, it's time for a change. Start working your entire body
so you can increase your metabolism, burn more calories by using more muscles.
One quick example would be performing 15 lunges on each side then performing a
set of 15 pushups, and then go right into bodyweight squats holding the bottom
position for 3-4 seconds before coming up and then throw in an ab exercise
like bicycles or a stick crunch.

Step 4: Increase your protein intake. People take this for granted but Hillary
Swank became a lean mean fighting machine by doing this very thing.
When it comes to getting lean, we must not only workout, but we need to help
repair them to get them stronger. Protein is what helps repair broken down
muscle tissue. Not to mention it takes the body more energy to break down
protein food sources. And when it comes to dropping fat and weight, we need
all the calories burned that we can get.

Step 5: Combine some interval training with your normal cardio workouts.
What I mean is you pick a level on the cardio machine that you can do only
for 1 minute. Push as hard as you can for that minute and then you can bring
the level to something less intense for 2 minutes. That makes up 1 round.
Perform 3-5 rounds of this before returning to your normal cardio workout
This again will help burn more calories, and increase your metabolism.
Remember burning more calories is what we need to get rid of the fat.

So get to work and use these 5 steps to get your body in better
shape for the 4th of July. I'll see you when the fireworks go off.

Yours in health,

Geovanni Derice,

PS- Look forward to some key announcements in the next few weeks
as I will be putting together some great tools you can utilize at home
and some great audio you will find useful to getting in shape.

Remember if you focus on what you want, instead of what you don't have,
you will get what you want.