Thursday, November 30, 2006

Time to take it back.

I was reading doing my daily net surfing when I came across an interesting fact.

Do you remember when you were in middle school and your teacher had you write journals about how you feel and what was going on in your daily lives?

I know when I was about 10 years old that's what my teacher had us do. It's not till now that I truly understand the power of writing down how you feel. When you're pissed off at your boss at work, write your feelings down on paper before you lash out and possibly lose your job. You will find that writing it out is another way to express yourself without paying the hefty consequences of saying it directly to your boss.

But the real reason I bring up journals is because the article I was reading had a study which showed that those who kept food journals for a year lost 41 lbs and those who didn't keep a journal lost only 17 lbs.

So guess what I'm suggesting you do?

That's right, get your pencil ready, and go to the 99 cents store and get yourself a journal.

In that journal you will write how you feel before you eat and how did you feel after eating. You will do this for every single meal. Is this too much to ask?

I don't think so. Think about it you can lose 2.5 times more weight just by doing this one simple thing.

Get the journal, lose more weight, it's just that simple. Of course exercise and eating right ties into that.


I was browsing thru the net and found this interesting article that all of you should read, myself included. It talks about eating and how to go about it so you can lose weight.

Here's the link:

Be sure to read this article from top to bottom. It was written by one of the top nutrition coaches out there. If star athletes are working with and they make millions, that should alone tell you that it's some good solid information.

Wednesday, November 29, 2006

Do Not Neglect Your Backside

Adding onto the post made yesterday on building your glutes, I wanted to talk about something people tend to neglect when they are training. We often focus on muscles like our arms, stomachs, and chest when it comes to how successful our training programs are or have been.

But what people really forget is the muscles that are located in the back of your body. The muscles that you can't see in the mirror are equally if not more important than the muscles that you can see. Training your glutes, your upper back, lower back, will help create a balanced body equpped for everyday life and even for the weekend warriors as well.

In my quest to provide you with exercises you can perform at home, here's another exercise that will help target the muscles of the lower and upper back. Again this is important for having that sexy lean posture while protecting your lower back.

This exercise is known as the cobra. The image and directions is brought to you by

  • Start off lying on your stomach with your hands(palms facing downward) by your side.
  • Activate your core by pulling in your navel(belly button) and your glutes by squeezing them.
  • Lift your arms and back off the ground while rotating your palms so that your thumb is pointed upward and hold for 1-2 seconds.

You would perform this exercise 2-3 sets of 10-15 repetitions with 30-45 seconds rest between each set.

There goes another exercise for you to put in your arsenal. Remember do not neglect your backside.

Monday, November 27, 2006

How to Get Your Rear In Gear

When it comes to the area that women are often concerned about the one area that often comes up is their butt. Now it's perfectly understandable since having a how great it looks to have a nice pair of tight jeans that show off your glutes just right. What many MEN don't understand is how equally important it is for them to work their glutes as well.

For men, having strong and developed glutes will lead to you running faster, and becoming better weekend warriors. An underdeveloped backside will definitely limit your ability to dominate in any sport and leave you with no bragging rights when you're hanging out with the homies.

And for women, being able to wear a nice pair of jeans and not have a pair of pancakes back there is definitely nice isn't it? {Men Giving a Round Applause to the last comment.}

Well I wanted to leave you with an exercise that will definitely help you develop your glutes.

It is known as the glute bridge.

You will lay down on your back, with your hands by your side as shown on the image to the left. You will then raise your feet so that your heels are only left touching the floor.

You will then engage your core(slight pull of the belly button), and contract your glutes and raise yourself up by pushing through your heels and hold for 2 seconds before coming back down.

You will perform 2-3 sets of 15 repetitions for this exercise. Resting about 30 seconds between each set.

Go out there and develop your glutes, and kiss the life of a flat butt goodbye.

Note: If you will like to know when this blog is updated, on the upper right hand corner you will see a place to sign up to receive an email each time the blog is updated. Technology is something isn't it?

Wednesday, November 22, 2006

Carpe Diem

This morning I woke up and didn't want to get out of bed. But knowing that I was blessed with another day and how much I love to work with people willed me out of bed this morning. Not to mention the help from my dad to wake me up after hitting the snooze button on the alarm.

After having a great training session with one of my clients and being greeted with a smile from a lady working at the Board of Education as I asked questions, really made me think.

Furthermore, I heard a speech by my favorite football player of all-time Ray Lewis. Who cares right!

Well the thing I want to drive home and the message he drove home was truly appreciating the fact you are alive and really seizing every single moment.

Hence the term "Carpe Diem". Now I know you've heard of the phrase before but really sit down and think. Are you doing your very best to make the most of your life right now? I can honestly say that I am not. But I'm definitely going to make a change and I want for you to join me.

Some will interpret this as, "Heck I got one life so why not do what I want and eat what I want." If this is you, you're missing the point completely. Eating your life away is not fun, in fact it's murder. You are going to put yourself in misery if you don't control your life and make positive changes.

I know change does not come easy, in fact human nature often at times resist change. But I want for you to truly understand that you have a chance to be different. Right now, don't think about what you ate yesterday, or what clothes you couldn't fit into 2 months ago. Instead think about how you going to fit in those clothes you once thought was too small. Think about how you're going to get there and what you are doing right now to bring you even closer to that goal.

You are capable of doing special things, but if you do not believe in yourself, if you don't think you're beautiful from within and confident that you can make the change.... Then we are left with NOTHING.

Today decide to take control of your life. Today is the day to seize. Carpe Diem my friends, it's the only way to go.

Tuesday, November 21, 2006

Can I get a hug?

Revisiting the theme of changing the way you think in order to create the future that you desire here's another video for all of you to see. Again pay attention to this and see how touching this video really is. Many of you go out and think that no one accepts you, no one loves you, and that you will never be good enough. I'm here to tell you that I care about you. I want you to be successful not only with losing weight, but with life. If I can make you smile, if I can make you have a better quality of life, then I've succeeded at my life's purpose.

So from me to you XOXOXO (Hugs & Kisses)

Every journey in life begins with that one initial step.

Share this with your friends and family and please be sure to leave comments on what you thought about the video.

Friday, November 17, 2006

The Secret OF YOU


Receive this gift on my behalf and unlock yourself to a life a great prosperity.

Watch this with an open mind and really gauge where you stand and what vibes you've been in.

Have a great weekend.

Thursday, November 16, 2006

It begins with the Mind

The saying behind every good man there's a good woman has been one that has been used over and over again since the beginning of time it seems. I'm not only fortunate to have a special lady but I'm fortunate to have a high power, I call God in my corner.

Often when it comes to weight loss we often forget where we've come from. The little victories that we accomplish seems to be brushed aside. If you're someone who 2 months ago was sitting on their butt doing no exercise and now you're working out even 2 times per week, you deserve a round of applause. If you're someone who lost 1 lb in the last month, hey guess what, that's 1 lb lighter that you are now than what you were a month ago.

Do not take your progress for granted. Life is precious and so is your time. Be grateful for what goes on in your life. Throw out the junk that upsets you, throw away the foods that keep you from looking your absolute best. Throw it ALL away. Start a new today. Start a covenant with yourself to stop sabotaging your dreams of a beautiful body. You have every right to be just that, beautiful.

Join me and let me know how I can help you achieve this. No, really leave a comment and tell me how can I help you get the body of your dreams.

In fact my business coach, the great man that he is talks about changing my mindset to achieve goals beyond my wildest dreams. I challenge you today to dream and visualize yourself come June 1st in a bikini just flaunting your stuff like never before. Leave the big scarf or drape at home because you will want to show the world all of you. I hope your partner does not mind, I'm sure they won't.

Wednesday, November 15, 2006

The World's Greatest Diet

While roaming online to see how I can help more and more people reach their fat loss goals I came across a common question that many of you have. Here it is below:

What's a good diet to go on and how much will I lose while on it?

When I read this I laughed a little bit. A bit insensitive? I think not.
The reason I laughed is because the answer to this question is really simple.

The best diet or a "good" diet to go on is one that you can actually continue to do for the rest of your life. If that's the case then it wouldn't be really a diet would it? A diet seems to be associated with short term. But ask anyone out there and their goal is not to lose 20 lbs for a specific time period. Correct me if I'm wrong but most people want to lose the weight and keep it off!

So the best diet is no diet at all. Start making a change in your eating habits that you can maintain for the rest of your life. One that promotes good health, one that involves protein, low glycemic carbs except for after a workout, as well as good healthy fats that can be found in canola oil or olive oil, as well as fish.

And for the part of how much can you lose? Can you guess it?

As much as you want to.

Sunday, November 12, 2006

I did 1000 crunches today!

Alright, alright you got me. I didn't do 1000 crunches today. In fact I did zero crunches today and rarely have my clients performing more than 100 crunches at a time. But everyone does crunches right? In fact go to the gym and you will see people spend 20 minutes doing crunches. The same people who are spending their time performing countless amount of crunches can't see their abs at all anyway.

Now I'm not saying to never perform crunches, but too many believe that countless reps of crunches will lead to a firmer looking midsection. I'm here to tell you that simply isn't the case. This is the famous myth known as spot reduction. So many people listen to Britney Spears trainer saying she does over 1000 crunches or Usher doing a 1000 crunches and say 'hey their abs look great so what they say must work'.

If you look at Usher you can see that he's probably carrying 6-8% bodyfat. That's the key to seeing your abs show. The lower your bodyfat the more your abs will sneak through the fat and and just SCREAM for attention.

So what is the solution to getting a sexy, mouth watering washboard abs?

Getting rid of the pounds of disgusting fat on top of it.

Friday, November 10, 2006

Best Time to Workout

The morning clock goes off and a new day begins. What is the first thing that you do? Some hit the snooze button and go back to sleep while others jump out of bed to start their day. In the world we live in today we are trying to stretch out every hour, every minute, and every second to get the most out of life.

With that being said many people wonder when it comes to working out how can they make the best of it. Recently there has been a craze about whether working out in the morning is better than working out at night or during the day.

There's been this notion that if you workout first thing in the morning on an empty stomach then you will increase the amount of fat you burn as oppose to working out after eating something.

It sounds just about right doesn't it? If you workout without eating anything then the energy must come from the body itself right? That means we can burn the fat that's stored in our body. The opposite of this thinking is that if you eat and then workout that you're just burning off the food you just ate.

But that is not necessarily true. When it comes to fat loss, your focus should be on burning more calories than you are taking in(caloric deficit) and implementing strategies that will raise your resting metabolic rate, which is responsible for over 65% of your caloric expenditure.

So what does this all mean?

If you workout on an empty stomach and you do a workout that burns 300 calories and compare it to someone who eats first and then does the same workout and also burn approximately 300 calories also then there's basically no difference on whether you do it at a time where you have an empty stomach or not.

When it comes to working out, the best advice is to just get it done. It does not matter if you're hungry, if you have an empty stomach, morning, night, day, outside, inside, just get it done. When you workout does not matter as much as how hard you workout and what type of work out you're performing when it comes to fat loss.

Hopefully I've clarified this rising myth.

Thursday, November 09, 2006

Fitness Can Be Fun

When it comes to fitness, many people automatically think of the hard work, the pain, the agony that is often associated to working out. But, with everything in life you truly don't enjoy what you're doing chances are you will not give it your all. In order to truly be successful in your efforts lose weight, to drop fat, and to look the best that you can, you must have fun.

Now many of you might be thinking that there is no way to lose fat and actually have fun. This could not be further away from the truth. You can definitely achieve amazing results with your fitness program by throwing in a few games that will make your program enjoyable and fun.

One way to incorporate fun with working out is using a deck of cards. All you need is a deck of cards and just a little space. Now first off we are going eliminate the king, the queen, the jack and the ace of spades. That leaves us with 2 through 10 for our card games. The fun part about this game is that you can practically do it anywhere with very little space and it takes very little time.

Each card represent the amount of reps you will do for each exercise. For the purpose of this game here are the exercises you will be performing and the suits they are associated with:

Jumping Jacks = Diamonds

Pushups = Clubs

Lunges = Hearts

Crunches = Spades

The key when performing this workout is that you will not have any rest between exercises and you will perform it for 15-20 minutes. This is a great workout to do in the comfort of your own home and a quick way to get yourself moving to burn more calories.

Give this game a try and let me know what you think about it. You can even play it with your friends and see who can keep going the longest. With thanksgiving coming this is a great game to play the day after thanksgiving to help burn off some of those calories we stuffed ourselves with the big feast.

Wednesday, November 08, 2006

You Got The Power

The other day I receive emails from a person who wanted to know about different exercises to tone up their body and exactly what they should eat to get the body they desperately wanted, or apparently that's the way it seemed and something came to my mind.

If you're interested in changing your body and it's truly IMPORTANT to you, then something has to give. You have to make a sacrifice. You are going to have to be discipline in what you're doing. It's not so much what you do, cause I'm convinced people simply just don't do it anyway. So for me to even suggest what to do is simply a waste of time for myself and the person I'm emailing back and forth.

Am I hammering down and being hard headed when I come at it with this approach? I really don't think so. I understand that life has it's twists, it has it's ups and downs, we ALL know the feeling far too well. But when we are talking about the pursuit of our happiness, to have the feeling of looking like a million bucks and finally be absolutely thrilled with how we look, why aren't we willing to put in the effort.

I have clients who are making the mental shift now and are realizing that hey, if I want to really look different I must take a different approach than what I've done in the past. It goes back to the quote by Tony Robbins where he said "If you do what you've always done, you'll get what you've always gotten."

Now if history shows the lack of eating and commitment has not helped you reach your goals then perhaps losing your stomach or trimming up your butt, thighs, and arms simply was not important in the first place.

I personally use to hate history because it was the same sh*t over and over again. Pardon my french but I need to drill this idea home. History if anything serves one purpose and that's to not make the same mistake repeatedly.

Being that you have the power to change your ways, ask yourself are YOU going to keep making the same mistakes over and over again or are you ready to open up your world to some really fantastic changes that will leave you happy and feeling better than ever before.

You have the power, what are you going to do with it?

Monday, November 06, 2006

Shopping List

Today is Monday and for many of you it's the worst day of the week. You're coming off a nice weekend of relaxation, maybe even a little house work as well and now you have to go back and deal with your annoying boss and all the assignments that you were not able to complete last week. To say that this is stressful might be an understatement.

But to get your fat loss program up and running for this week, food shopping has to be done. Yes food shopping. Eating out is great once in a while but eating at home and taking to prepare your meals in the beginning of the week will make your fat loss efforts less stressful.

Below you will find a list of foods you should buy right now to prepare some healthy, fat blasting meals:

  1. Whole Wheat Bread
  2. Broccoli
  3. Lettuce
  4. Celery
  5. Tomatoes
  6. Apples
  7. Bananas
  8. Low Fat Yogurt
  9. Cottage Cheese
  10. Egg Beaters
  11. Water
  12. Chicken Breast
  13. Turkey
  14. Lean Red Meat
  15. Carrots
  16. Spinach
  17. Blueberries
  18. turkey bacon
  19. mushrooms
  20. black beans
  21. walnuts
  22. brown rice
  23. salmon
  24. Red grapes
  25. Oatmeal
  26. turkey breast
With these 26 foods you can definitely set up a meal plan where you can eat 4-6 times a day. For men its more likely that if you're training for weight loss that 5-6 times per day will be best for you. For women most likely 4-5 times per day would be ideal for you because you'll require less calories than men would.

In my next blog I will break down how to set up a meal plan so you can see success in your fat loss goals.

Sunday, November 05, 2006

The Secret

Recently on Larry King Live the cast of the famous movie/film "The Secret" was on. They spoke about living life and how you are the product of whatever happens in your life. This led me to think about what is the secret when it comes to fat loss. Fat loss seems to be what everyone is crazy about. It's either their stomach is not tight, their arms hang, their thighs needs shaping, fat loss simply is a concern for males and females.

But when it comes to fat loss, there are 3 things that fat loss experts truly agree upon and that's:

  1. Burn more calories than you take in. (Caloric Deficit)
  2. Eat Small Frequent Meals.
  3. Eat foods that take more energy to break down.

The main goal is to make your body work a lot harder so you burn more calories. When you're working out and eating less you're creating a caloric deficit. A deficit must be in place in order to lose fat. Supposedly it takes 3500 calories to burn 1 lb of fat. So if you have a deficit of 500 per day you can lose 1 lb of fat in a week, hypothetically speaking.

With small frequent meals you burn more calories just simply by eating. Everytime you it, the body uses up energy to break down the food. Therefore the more you eat, the more calories you burn. Of course you must still have a caloric deficit to lose weight, so don't look at this as a solution to go eating 'buffet' style on me.

Lastly it's eating foods that just requires the body to work harder to breakdown. It's been shown that consuming protein and complex carbohydrates(Veggies) requires the body to burn more calories as oppose to foods with simple sugars like bread, bagels, pasta, donuts, you get my driff.

So the tie in point....

Eat foods that require your body to work hard to break down, eat them frequently, and get your butt moving ..... it's "The Secret" to dropping fat fast.

Friday, November 03, 2006

If it's not broken why fix it

It's towards the end of the week and I'm sure everyone is really to just sit back and relax for this weekend. For those who actually have to get up Saturday morning and work, God Bless you.

But there's a point I want to hit home today that really got me thinking and should get you thinking also.

If someone gave you the step by step approach to making a million dollars would you follow it?
I mean if Oprah came out right now and said hey I got a book that will tell you exactly everything I did to get to where I'm at now, would you buy it?

Besides the fact that everyone buys any book that is on Oprah, you would probably get it more so because she's RICH. But the point to take home is that she's a success story who has put her plans to work and is living a wonderful life.

What does this have to do with fitness?

Well look at any success story out there and you will find that people are pretty much doing all the same things to get in the best shapes of their lives but yet obesity is still on the rise, people are miserable with the way they look.

If there's a formula on how to drop fat that is proven time and time again why aren't we following it?

What's the formula?

1- Small frequent meals.
You cannot get away from this, you just can't. Yes eating less calories helps but eating more frequently helps even more.

2- Intense exercise
Walking is nice, riding a bike and reading a book is nicer but both will do very little to shed bodyfat at a rapid pace. If you're interested in dropping fat and looking more toned you will need to lift moderate to heavy weights and also include some intense cardio as well.

Please note if you've never worked out before and you're overweight that walking can very well be intense enough, so please don't go out there and start running before you're ready.

There's more to the proven formula of training to drop body fat. I will talk more about this later next week. Enjoy your weekend.

Wednesday, November 01, 2006

Do Body Wraps actually work?

This morning I had the opportunity to read a question on yahoo about whether or not body wraps work for fast weight loss. To me it's quite interesting how many things keep coming out to help people lose weight faster then ever. What is even more interesting is how people run to buy certain products because it's easy and requires them to do little to no work at all. But let me ask you...

If it's true, that body wraps work while isn't everyone using them?

Grant it there are people who like working out and most of us are LAZY. Yes, I know it because it's difficult for me as it is for you to get a workout in. But again, why isn't everyone using them?
The reason is rather simple. They don't work!

Body wraps can help you lose inches in a matter of hours, this is very true. But go and eat some food and drink some fluids and POOF, there goes the inches piling right back on. Body wraps help you lose water weight. Now you might say, hey I just want to lose weight... and if that's the case then great you can do that.

But there's a big difference between losing weight and losing fat. You can lose water weight and look exactly the way you look now with no difference. The only thing that changes is what the number on the scale says. But that's not what you want.... You want to have a flat stomach, toned arms, nice shapely legs and glutes that just have people screaming "OH MY GOD".

Let me stop you now from investing in weight loss gimmicks that simply will run your pockets dry. I'm sorry to say it but in order to get something as special as a toned and healthy body will require work. And I'm not talking about the light variety either. You will have to bust your ass to get results.

But you want to know what?

It will be well worth it, when you try on that new dress, or that new pair of jeans and see that they fit. Better yet go get your old clothes and burn them because you are now SEXY and fabulous as Wendy Williams would say.

A famous quote says "Only in the dictionary does success come before work. You must be willing to put in the work to be successful."