Friday, April 27, 2007

Free Video Inside...

Don't think I forgot about you. In fact all
week long I've been thinking about what to write
you. I wanted it to be something that you could
use right now to help you get in the best shape
of your life.

I know that phrase sort of seems to be thrown
around there but my true passion is to provide
you with information that you can use today to
help YOU.

Getting in shape is not easy that both you and I
know far to well. But when you have the right
'tools' it does not have to be as hard either.

This week I'd like to share with you a video
on how to figure out how many calories the foods
you're eating have and how to put together a
sample eating plan that works for you.

Now there are many resources out there that will
help you do this such as Meal Plans 101
but I just wanted to share with you just one
way I'd go about it.

Also I would like to announce here that the 4everToned
fitness blog
will no longer be updated as regularly
as in weeks past but I do intend on staying in touch
with the latest fitness trends and updating you
once a week.

The reason for this is because I have a huge project
coming up that will be taking up so much of my time.
I want it to be something that will blow you away when
it's all done, therefore I have to put 'all my eggs in
one basket' for this specific occasion.

To view the video of how to figure out how many
calories are in the foods you're eating and how
to make a sample eating plan simply go to the link:
(Video may take a few seconds to load...)

I'd love to hear from all of you on what you thought
about the video. Did you find it helpful? Was it
a waste of time? Please simply hit the reply button
and let me know your thoughts, I'll be waiting for you!


Your Fitness Success Coach,

Geovanni Derice

PS- In case some of you, and it's only a few have not
yet purchased your copy of Mind Over Matter let me be the
first person to let you know that the e-book will soon
be off the market. I am not sure when or if it will be
released again but if you've been on the fence about
how effective it is go over to

The e-book is backed by our 8 week guarantee which you can
read by going to and scroll
down to the bottom.

A wise man said "a vision is without action is only a dream".
I've often said to achieve the body of your dreams. Let
me now rephrase that and say it's time you get the body
you've always envisioned. Why the change? Because I know
that you're ready to not only dream but actually take
action upon that dream.

Mind Over Matter is a tool that can get you there.

©, 2007

This email is protected by copyright, 2007,
All rights reserved. Reproduction of any portion of this email
is strictly prohibited without the express written consent of

Friday, April 20, 2007

Lets Beat Cancer

All over the world there are charities for
people who are in need. Funds are being
raised all for a greater cause. Well now
it's time to help a huge cause that is
taking the world by a storm and you can help.

Recently my mentor Alwyn Cosgrove a cancer
survivor TWICE talked about how people could help
take a stand and help raise money so that the
necessary research can be done to help with the
battle against cancer.

In his efforts to raise money for this cause he's
put together one of the most jammed pack information
on anything and everything that's fitness. It's
over 900 PAGES of material!

All the proceeds will be donated to the Leukemia and
Lymphoma Society.

For more information visit

Thursday, April 19, 2007

Butt-kicking workout

Some of the top fat loss coaches best ways to
help increase the amount of calories you burn
post-workout are known as tabata intervals.

Because I wanted you all to see what it's
like to train in such an intense fashion,
I went looking online and found a great
example of it.

You can check it out below:

Wednesday, April 18, 2007

Patience is a Virtue!

Yesterday I featured a special interview that
went into detail about Fat Loss Training.
With the summer rapidly approaching people are
looking for all the get fit quick methods to getting
in shape.

But one thing I wanted to point out was the
number 1 mistake that Jimmy Smith says he sees with
people trying to drop fat and that's patience.

I've also seen it myself where clients are frustrated
with what they see on the scale and fail to realize
how better they feel and the way their clothes fit
them better than before.

What most have to realize is, if you've sat around
for a long period of time and then get back into
training again you develop muscle a lot faster
thus the number on the scale may change slightly
or not at all.

Do not forget that muscle is crucial to achieve
long term success with your fat loss program.

Just something to think about moving forward.

Tuesday, April 17, 2007

Great Fat Loss Tips for Sexier Figure

Today I have a special interview that I conducted
with body enhancement specialist Jimmy Smith.
For those of you who don't know who Jimmy Smith
is or what he can do for you then it's time to
listen up.

You can find the interview in it's entireity by
clicking the link below.

Monday, April 16, 2007

Are You Living Pain Free?

This is going to be a quickie.
Last week I wrote a featured article on living
life pain free. This is something that I feel
most fitness professionals shy away from.
One fitness professional that doesn't is
Michael Boyle. I've had the pleasure of
listening to him present the case of
helping people live life with as
little discomfort as possible.

Check out the article for yourself by
right clicking on the image to the left and
selecting 'save link' as or 'save target as'

After reading the article drop me a line. Let
me know whether or not you're living pain free;
and if not then what are you waiting for?

Friday, April 13, 2007

It's just juice

Short one here.

The other day while standing at a supermarket buying some
ham to make a nice sandwich I saw a person with a load
of juice cartons in their carriage. I was thinking to
myself who was going to drink all of that juice and most
importantly did the person realize what they were doing.

Often people don't realize this but every glass of juice
contains over 100 calories depending on the juice.
If you shaved off 100 calories/day below what's necessary to
maintain your weight, you'd lose approximately 10 lbs for the
entire year.

Now that might not seem like a lot of weight but think
about it. Just cutting out a glass of juice could help
you lose 10 lbs for the entire year. Of course
you'd have to be already at a caloric deficit besides that
but that just baffles me when I see people drink so much

If you're looking for a lower calorie option try
Crystal Light. It has 5 calories per serving and
I love the taste.

Thursday, April 12, 2007

Women and Football

Today it just dawn on me, many of my clients are women
and they all are strong and workout like a bunch
of wild maniacs... After all I put them through there's
very little choice.

I was wondering how many women would be interested in
playing football. Football has been looked at as a
man's game but I really feel it's a game women could

No fitness tips today, just curiosity eating away at me.
I'd love to hear what you women think.

Wednesday, April 11, 2007

Measure Success

Are you seeing results with your current fitness programs?

In a recent phone call with someone I'd like to call
my dear friend Aj Roberts we talked about how people
should measure their success when it comes to weight loss.

We came up with the top 3 ways to really gauge your progress.

1- How do you feel? (Are you feeling better, more energy
less fatigued)

2-How your clothes fit? (Are those fat jeans suddenly a little


As you can see weighing yourself does not fall in the top 3
ways to measure success. Sure seeing the pounds come off
on the scale is always good but it can be water weight too.

The 3 ways listed above will ensure you that you're dropping
fat, losing inches. The scale is overrated. Here's an
image of my favorite football player.

He's 245-255 lbs.
When you hear a man is that heavy you wouldn't expect
abs would you?

Well there you have it.

Tuesday, April 10, 2007

Bed Time Snack?

Yesterday I talked about how eating late at night is not
necessarily a bad thing. Today we are going to touch
on what foods you should eat though when you are eating
late at night.

I hope you didn't take it as your ticket to go eat cake
and ice cream late at night and if you did, it's time
to get back to reality for a bit.

Did you really think losing weight was that easy?
Unfortunately it's not. When I said you could eat
late at night I did leave out the part about how
you should eat things that is predominantly protein
and low in carbohydrates and fat.


The reason being you want to help your muscles repair
while you're at rest and feeding it protein will
definitely help to get that done.

Why no carbs? Carbohydrates are key for helping
you get the energy needed to perform the duties
of the day BUT when you're going to sleep how much
energy does that really require?

Try stick to things like a spoon or two of peanut
butter, a protein shake, a boiled egg, things that
are high in protein but low on carbs. Also
just to avoid an upset stomach try to keep it
on the light side.

Monday, April 09, 2007

Late night eating?

Welcome to a brand new week.

Today's topic is late night eating. Late night eating has
been looked at as something that should be banned, it's no good
for you, you'll gain weight, blah blah blah.

Many people write on forums about how you shouldn't eat late
at night all because they heard it on an episode of Oprah.
How do I know? I saw the episode too.

When it comes to weight loss there are a lot of principles
to help manipulate how effective you can be at losing weight
BUT you'll always see no matter what book you read the following
"Calories in versus Calories Out". In simple terms basically
if you're taking in less calories than your body puts out, you
get weight loss.

So if weight loss is related to calories in and out does it
matter if really when you eat? I'm just thinking aloud but think
with me. Let's say you need to eat 1500 calories/day to lose weight
successfully and ate 500 calories for the day before your "last meal"
will you really not lose weight?

Yes you really won't lose any weight, that's if your last meal is over
1000 calories. If the calories in versus calories out is in order,
and you're eating less than you take in then you should lose weight.

So what does this all say about the theory of eating late
at night is no good for you? It's not entirely true if
you're still at a caloric deficit. Are there foods you
should avoid while eating late at night? Absolutely and that
will be addressed tomorrow.

Friday, April 06, 2007


When I was a kid I wanted all the latest Air Jordans and knew
that in order to get them I would have to get straight A's.
I worked my butt off studying, doing all my homeworks,
participating in class all in an effort to get those sneakers.

Did I get them? Yes I got them over and over again.
It really came easy to me, because I knew what I wanted and
what it took to get there.

When you workout do you think about what you want? Do
you focus on what your goals are? And most importantly
what do you have to do to get there?

These are questions people skip before working out and
then wonder why their motivation is not where it needs
to be.

Before your next workout sit down and think about why
you're working out and you'll see how easier it is
to get the work done.

PS- One great tool that has worked to help my friend
develop laser like focus is the book "Mind Over Matter".
She recently told me she lost 8 lbs in 2 weeks from
just adding the book to the list of things she read.

Summer is almost here... Can you afford not to lose
8 lbs in 2 weeks? Hmmm.. something to think about.
For info on "Mind Over Matter" go to:

Thursday, April 05, 2007

A little effort goes a long way

Are you interested in finding out how you can burn more calories
throughout the day without actually feeling like you're doing more

Well one thing I've noticed is how empty the stairs are at the mall
and how long the lines are for the escalators and elevators.
I also see how people wait for the closest parking spots near the
mall as well.

I'm guilty of this too, but if you're really looking to shed
some weight, make the extra effort and take the stairs or
park a little further than usual at the mall. When it comes
to weight loss any calories burned is a bonus.

PS- If you're looking for a program that really talks about
how to adopt a championship mentality to help you lose weight
there's none like the Mind Over Matter e-book/program. For
more information visit

Wednesday, April 04, 2007

Weight Loss Questions

Losing weight is extremely difficult. Because of that I would
like you to submit the top two questions you have about weight
loss. Don't be shy! =) If you have more than two I won't kill
you, I don't sleep much anyway. Just leave your questions by
leaving a comment below.

Tuesday, April 03, 2007

Do you have 4 minutes?

Many people I come across to always are looking for how to
get in shape with the littlest amount of work. The fact
is getting in shape takes a lot of work. That does not
necessarily mean it has to take a lot of time.

My friend from the UK Dax Moy has put together
something called Meltdown Training, take a look at it below.

Please leave your comments below after you've given this a try.

Monday, April 02, 2007

Learning From The Best

Learning from the Best

My dear friends Trey Eckerman and John Eckerman have put
together an incredible series of some top notch
fitness experts who've pretty much mastered how to help
busy women shed fat like very few are able to.

For starters Jennifer Garner's trainer, Valerie Waters is
first up for this teleseminar series. Co-Author of LL
Cool J's book is featured weeks after that. For more
information about be sure to click here.

The teleseminar series begins tomorrow so don't wait till
tomorrow cause it will be too late.