4evertoned- One stop solution to a lean, toned You

Paris Hilton Diet

2007-07-02T13:32:00.000-04:00

Last week Paris Hilton came out of prison and there were tons
of people from the media waiting out the the jail hoping to grab
Paris's first words and photos for the tabloids magazines.

I recently read that Paris lost 10 lbs in 23 days while in jail.
Now we'd all want to lose 10 lbs in 23 days wouldn't we?

Perhaps we'd like to get on the Paris Hilton Diet. What
many fail to realize though is that they are already
on this diet.

If you're eating 1-2 times per day and dropping weight
then you and Paris has a lot in common.

Chances are though that you still not happy with the way
you look. Do you want to know why?

Because the weight you're losing is probably a mixture
of fat, water weight but most importantly muscle.
Muscle is responsible for dictating what your metabolism
is like and as you lose muscle, you are also losing the
effectiveness of a fast metabolism.

The more muscle you lose or the lack of muscle you have
in relationship to the amount of fat you have will slow
down your metabolism, leading to skinny fat figures.

Yeah you know what I'm talking about. My suggestion
to you is to pay close attention to the way you treat your
body. Feed it, provide it with the fuel it needs to sustain
the daily rigors and obstacles you face.

My suggestion: Get off the Paris Hilton Diet and instead
I suggest you eat 5-6 small meals a day to make sure you
can function properly and have the energy to do
all your daily activities to the best of your ability.

Is Salad Really Good For You?

2007-06-25T11:06:00.001-04:00

The title of this comes really from a conversation I had last
week with my cousin. We talked about a lot of things dealing
with eating and weight loss and the topic of Salads in fast
food restaurants came up.

Now I will keep this short and to the point but basically
a salad that she thought was healthy, actually contained
a whooping 910 calories, 438 of those calories from fat.

(e-mail me at geo@4evertoned.com and I'll
reveal which fast food restaurant this came from)

Yes, I know a shocker!

Some people daily caloric intake is just about 1200-1500 calories
so you can easily see how devastating eating 910 calories can
really be.

My suggestion is for you to really take the time to prepare
your own salads and carry it to the work place.

Number 1- you will save money.

Number 2- you can control what goes in and out of the salad
keeping your calories low

Number 3- Make sure you don't over do it with the dressing.
I know we all want flavor but you must contain yourself too.

Again be careful when eating out. You might be doing
more harm than good.

Importance Notice: Make sure you look for
my next e-mail in your inbox. You won't
want to miss it, trust me!

What are the 3 Best Bodyweight Moves For Fat Loss?

2007-06-15T11:59:00.000-04:00

One of the most talented fitness coaches in the land answered
this particular question. The best part about it though...

They are all moves that you can do anywhere in your home.
All you need is about 4-5 yards of space and you can crank
out these three exercises easily.

Click below to read The 3 Best Bodyweight Moves
For Fat Loss.

3 Best Bodyweight Moves For Fat Loss

Also stay tuned to next week when I reveal
to you probably the dumbest sale ever
in an effort to raise funds for my 4 year anniversary.

Yes, it's possible to have a long term relationship
at my young age of 23. Love conquers all!

Fun and Fitness Can Go Together...

2007-06-12T02:52:00.000-04:00

Many of you know me to be someone who writes about
fitness and at times I crack a few jokes, normally they aren't
funny but I do try.

But rarely does anyone get to see what I do on my free
time. It's always good to be active and to eat well whenever
possible and during my recent vacation down in Florida
I decided to be active by playing ping-pong (Table Tennis).

Here's a photo of my best shot (Notice how focus I was):

Definitely have fun when you're
trying to maintain a healthy
and fit lifestyle. Chances are
you'll be more compliant by doing
so.

3 Moves For A Better Butt

2007-06-11T12:23:00.000-04:00

Building off the idea of increasing your metabolism there's been
a lot said about celebrities with glorious backsides. I didn't
want to leave you out there without a butt of your own
that you would be proud to flaunt around.

Therefore I've decided to go ahead and write an article
that will tell you 3 moves that are highly effective for
building your own butt of glory.

You can get access to it by going to:
3 Moves For a Better Butt

And also please keep this window open. I'd love for you to
leave a comment about your thoughts on the article.

4 Quick Moves For A Faster Metabolism

2007-06-10T13:50:00.000-04:00

Last week I posted an exclusive article about increasing your
metabolism by performing 4 quick moves. I'd like for
you to get your spin on what you thought about the article
and what you'd like to see posted in the future.

Stay tune to my next post. It's definitely one
you won't want to miss.
[Hint: I like big butts and I cannot lie]

Here's the link to the article:
4 Quick Moves For A Faster Metabolism

Weight Loss- Best Foods For A Slimmer You

2007-06-05T11:33:00.000-04:00

I know it's been a long time since this has been updated.
Things are crazy for me right now, beyond belief.

But I did have an article recently featured in the brooklynville
magazine.

You can check it out now by right clicking the image
above and choosing save link as or save target as
to read yours truly.

Please leave comments on what you thought about the article.
Your opinion matters.

Jordin Sparks Does- Do You Believe In Dreams?

2007-05-23T23:50:00.000-04:00

Last night 74 million people voted for the talented

Jordin Sparks to be the American Idol.

The song Jordin Sparks sang last night titled

"This is my now" has really struck a cord in me and it should
strike you too.

Often we wait for the perfect time to do what we want

and this song really focuses on you having courage and
taking action now and not later.

If you've been waiting for the perfect moment to start

losing weight, to eat correctly don't let another second
past you by.

You have the right to live in the body of your dreams.

Dreams are possible, ask Jordin Sparks, she'll tell you
that it is all possible if you taking action now.

In an effort to make you really take action NOW, i've

decided to have a special memorial day/Jordin Sparks
Celebration Sale.

You can now save 25% on both my Mind Over Matter

packages. If you've been waiting for a reason to take action
this is now your chance to claim the moment like Jordin Sparks did.

You have every right to have the body of your dreams now.

To take full advantage of the Memorial Day/Jordin Sparks

Celebration Sale by clicking here.

You can only get access to this special sale by going to the

following link:

www.fitness-success.com/jordinspecial.html

P.S. - This sale will be over at Midnight on Saturday May 26th.

So take full advantage of this great offer and celebrate the

New American Idol Jordin Sparks and a chance at the NEW you.

P.P.S- You can only take advantage of this incredible

chance to celebrate Jordin Sparks and Memorial day by

going to www.fitness-success.com/jordinspecial.html

Weight Loss- 11 Best Foods For Weight Loss

2007-05-23T12:26:00.000-04:00

To say this week has been one that I'll probably remember

for the rest of my life would be an understatement!

I would like to send off my congrats first to my dear

friend Tina who graduated with a degree in Psychology.

I truly understand the value of a good solid education,

because it really separates the people that know and

those who don't.

Knowledge is power isn't it? The more you know, the

less chances you can be deceived.

Following suit with that principle I had the chance to speak

with Dr. Christopher Mohr about fat loss, health and nutrition.

For those who are not aware of who Dr.
Christopher Mohr of Meal Plans 101 is allow me

to briefly enlighten you.

He's consulted in LL Cool J's recently released book called
Platinum Workout, he's also the co-owner of Mohr Results and if
you've been to any where on the web looking for full-proof,
easy to apply information weight loss and nutrition or fat
loss and nutrition he's your man!

He allowed me to share with you
7 of his top 11 foods that no fat loss plan can be without.

1.Pumpkin
2.Yogurt
3.Nuts
4.Oatmeal
5.Wild Salmon
6.Garlic
7.Broccoli

What are the other 4?

Stay tuned...

Sincerely,

Fit Coach Geo

PS- If you've struggled to lose weight
or drop fat then you've heard that preparation is key.

Dr. Christopher Mohr co-created a software that will put

planning your meals for weight loss on auto-pilot.

For more information click here.

Craig Ballantyne, heard of him?

2007-05-14T16:06:00.000-04:00

Last night I was able to talk to some of that top fat loss experts
in the business share their insider secrets to getting rid of
fat and simply put it was amazing!

One of the guys who I spoke to was none other than
Craig Ballantyne, Mr. Turbulence Training himself.

If you haven't heard of him you're missing out.
Luckily for you, there's a place you can find out more
about him.

http://www.myfatlossexperts.com/reviews/turbulence.html

PS- Would you like to know the insider secrets to finally
getting rid of fat and finally live in a body that will
leave you smiling and happy... Stay Tuned...

Free Teleseminar Info Below

2007-05-10T00:33:00.001-04:00

Normally I don't do this but I just couldn't keep myself
from writing to you twice this week.

Just a few days ago I forwarded you 15 fat loss tips
to help you shape up in time for the 4th of July.

Not the information is great but honestly if no
action is taken it's really a waste of time.

Now I'm use to providing uplifting messages but
today I felt a bit of tough love was really needed.

We all love 'free' information don't we? But
to me it seems as though we don't take action
on it unless we pay for it. Why is that?

Seriously why when something is thrown in
your face as a gift you don't take full
advantage of it. Is it because you
don't care, maybe getting in shape
means nothing to you.

If that is the case please hit the unsubscribe
button below. Everyone will call me crazy
for doing this but I must make sure that
those who are serious about getting
into shape receiving the information that I'm
willing to share.

Often I sit and write these e-mails to you at
3 am in the morning and to see that you not
taking action and being interactive is honestly
frustrating and upsetting.

The time to commit to YOU is right now can't you
see that? There's no point in living in a body
that you're unhappy of or to live a life
that you're unhappy of. Especially when you deserve
so much more.

Now if you're expecting some big pitch for
my e-book Mind Over Matter sorry to disappoint you
but that's not what this e-mail is about.

It's really about encouraging you to make the mental
shift needed to live the life you want. If you are
upset about the body you're living in and need
help in making that mental shift then I have
something for you.

On May 14th 2007 at 8pm est I will be hosting
a free teleseminar on how to make the mental
shift to success.

The call will only be 15-20 minutes long because
I know everyone has their own agendas to take care
of and I can respect that. Not to mention my
favorite tv show comes on at 8:30pm est so
the call with be short and to the point.

Now while it's free it's limited to the first
97 people. If you're serious about what you
want in life and how to get it you won't
want to miss this call, trust me!

I will hold nothing back in those 15 minutes
and hopefully you all will be able to benefit
from it.

To sign up you must hit the 'reply' button
in your e-mail box and let me know that you're
interested in being on the call. You
will be sent all the necessary information to be
on the call then.

Again don't miss out on this wonderful
opportunity, because you'll regret it!

This is your fitness coach Geo signing out!

© Fitness-Success.com, 2007

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

Workout Mistakes 101

2007-05-09T09:47:00.000-04:00

"All great things must come to an end sometime."

I just got back from a great vacation down in Florida
and unfortunately the vacation is over and it's back
to work for me. =(

But I am happy to be back writing to you and
being around the folks again.

Tomorrow I will be posting last week's
newsletter. It was a beauty that you won't
want to miss.

Meanwhile enjoy the recent article I wrote
for BrooklynVille Magazine.

If you've wondered why you aren't getting
maximum results with your workouts this
article is a MUST-READ.

You can check out the article for yourself by
right clicking on the image below and
selecting 'save link' as or 'save target as'

Free Video Inside...

2007-04-27T13:43:00.000-04:00

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:

http://www.4evertoned.com/calorieking.html

(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 http://www.fitness-success.com

The e-book is backed by our 8 week guarantee which you can
read by going to http://www.fitness-success.com 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.

© Fitness-Success.com, 2007

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

Lets Beat Cancer

2007-04-20T00:25:00.000-04:00

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 http://www.liftstrong.com

Butt-kicking workout

2007-04-19T01:36:00.000-04:00

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:

Patience is a Virtue!

2007-04-18T10:36:00.000-04:00

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.

Great Fat Loss Tips for Sexier Figure

2007-04-17T00:12:00.000-04:00

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.

http://www.4evertoned.com/jsmithint.html

Are You Living Pain Free?

2007-04-16T00:37:00.000-04:00

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?

It's just juice

2007-04-13T00:41:00.000-04:00

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
juice.

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

Women and Football

2007-04-12T13:33:00.001-04:00

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
play.

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

Measure Success

2007-04-11T00:08:00.001-04:00

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
loose?)

3-Measurements

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.

Bed Time Snack?

2007-04-10T00:17:00.000-04:00

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.

Why?

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.

Late night eating?

2007-04-09T12:34:00.000-04:00

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.

Why

2007-04-06T02:09:00.001-04:00

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:
http://www.fitness-success.com

A little effort goes a long way

2007-04-05T00:14:00.000-04:00

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

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 http://www.fitness-success.com

Weight Loss Questions

2007-04-04T08:24:00.001-04:00

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.

Do you have 4 minutes?

2007-04-03T01:19:00.001-04:00

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.

Learning From The Best

2007-04-02T00:52:00.000-04:00

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.

http://www.1shoppingcart.com/app/?af=578129

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

http://www.1shoppingcart.com/app/?af=578129

Supplementation

2007-03-30T00:40:00.001-04:00

Last week I talked about making sure you have
your protein and also about carbs. But I receive e-mails
all the time about supplements and therefore had to address
it here.

Supplements are things you use to aid you in your path
to fitness-success. Supplements will not solve your
issues if you are not on a plan that's already bringing
you closer to your goals.

Here are a list of supplements that I strongly feel
you must have. Remember you must be on a plan
that's solid from a nutritional and exercise stand
point before you engage yourself in a supplement
program.

Multi Vitamin

Fish Oil Capsules

Protein Shake

Glutamine

Calcium Pill

Green Tea

Each of these supplements will not only help you get leaner,
but it will help you live healthier lives by helping you
with your bone density, providing you with antioxidants to
help your immune system and so much more.

For some of the best supplements around be sure to visit:
http://4evertoned.getprograde.com

Short on time... give this a try

2007-03-29T00:29:00.001-04:00

Do you have 4 minutes?
In a recent article within Men's Health I read that
4 minutes of high intensity metabolic training can
equal 30 minutes of bike riding. Now I'm not
one to ride bikes but 4 minutes of intense working
out... I'm there.

Give this 4 minute routine a try. Of course a nice
warmup would be perfect here. Don't forget to cool
down also.

0-1:00 minute Bodyweight Squats
1:00-2:00 minute Pushups
2:00-3:00 Burpees
3:00- 4:00 Squat-n-Press

If you're feeling courageous try doing this for 8 minute
straight. I'm sure you'll have some nasty things to
say to me.

Somethings just never change

2007-03-28T00:24:00.001-04:00

Recently there's been so much news and information
regarding how great the movie "300" was that I had
to talk to some of my friends to see how great it
really was. The response I got was amazing.

The guys were all ripped and shredded that it
has caught the eyes of those in the fitness
industry and rightfully so.

But as I was reading through Yahoo I saw that
the movie on the Teenage Mutant Ninja Turtles
has taken over the list of top movies. Now
what the heck does the ninja turtles have to do
with getting in shape you might ask?

Well the turtles was something I was into
back when I was a kid, over 10 years ago
and now it's back and still gathering
the attention of many people.

Well it's the same with dieting. Low carb
dieting was very popular in the past and
despite the newest trends when it comes to
dieting it still is number 1 according to
a recent study that was done when it comes
to losing weight.

So I must ask, are you eating a balanced
diet that is not high on carbs? If you
are then congrats, if not, why not?

Summer will be here before you know it
so do not waste anymore time.

The Top 10

2007-03-27T00:26:00.000-04:00

With the top 10 to perform on American
Idol, I've decided to go ahead and list
the top 10 exercises to do to get the
beach body you're dying for.

1. Squat

2. Pushups

3. Pull Ups

4. Lunges

5. Deadlift

6. Vertical Dips

7. Burpees

8. Kettlebell Swing

9. Hip Thigh Extension w/Leg Curl

10. Bent Over Row

If you notice there aren't any crunches, bicep curls,
or tricep kickbacks here. Why? The reason being
is because they are isolation movements and don't
help burn a lot of calories.

If you're stuck on time, you can definitely create
an effective 10 minute workout with the list above.

Don't wait till it's gone

2007-03-26T00:47:00.000-04:00

Until it's gone, we tend to not appreciate the
things that life have to offer. In a recent
conversation with a friend of mine, I realized
how precious life really is and how much
you and I regret the great gifts that's available
to us.

Your health, is not something you should sleep on.
I had the chance to spend the last few days in
a hospital and got to learn that first hand.
Laying in a bed, with very little interaction and
practically little to no freedom at all, sucks!

What's worst is often we can stop matters from
happening by consciously taking care of ourselves.

Take your health seriously because you only have
one life to live.

PS- If you've been looking for a resource that will
help you make the most of your workouts and promote
healthy living than Mind Over Matter is the book
you need to get now! Visit www.fitness-success.com
for more information.

What source of food really kicks a**

2007-03-21T09:01:00.000-04:00

Yesterday I talked about carbs and the role it plays
in getting you the look you desire and also told you
that I'd share with you what every diet needs.

Well today is here so let's get started.

The number 1 thing a lot of people don't take into
consideration is what type of foods takes the body
longer to digest and why is that an advantage to you.

Anytime the body has to work harder to do something you
burn more calories. It does not matter if it's through
working out harder or eating something that is harder to
break down, the end result still is more calories burned.

Now if that is the case, then why are people always
performing slow, low intensity cardio? Beats me, but
that's for another day. For today let's discuss
why people run to eat sweets which get broken down
so quickly, you're left hungry within 1 hour at times.

Sweets are our enemies but let me tell you who's your
friend. Protein. Protein is your friend on multiple
levels and I'll tell you how. For starters protein
is that type of food I was talking about earlier
that's harder to break down.

The body burns more calories when you're eating protein
than if you were eating carbs or fat. I don't know
about you but I'll take my calories burn anyway I can.

Protein also is used to help repair broken down muscle
and also helps in maintain muscle. This is important
because muscle dictates metabolism. The more muscle
you carry the more calories you will burn throughout
the day and protein helps with that.

Lesson of the day? Eat your protein. In fact each
meal you have should include a protein source. When
it comes to getting the maximum return on your
investment, I don't see how you can choose to
eat any other way.

Carbs, to love or not to love

2007-03-20T08:18:00.000-04:00

Yesterday I turned 23, so I think a happy birthday
to me song is in order, =).

On a serious note though, I had the chance to meet
some of the best in the fitness industry share their
knowledge on how to become a better trainer and now
it's time to pass some good information onto you.

I will be updating the blog everyday this week with
great information so you will want to stay tune.

Number 1, in order to drop body fat in the shortest
period of time studies have shown that low carb wins!
Just a few weeks ago a study showed how effective
the Atkins diet was compared to every single diet there
is.

I'm in no way advocating not having carbs at all. What
I am saying though is you need to make wiser decisions
as to when you consume your carbs and how much of it
do you really need.

If you've been looking to change up your eating plan,
start with eliminating the bad carbs and replacing
them with carbs that have great nutritional value like
vegetables and fruits.

Tomorrow I will share with you what else you MUST
have in your diet to drop body fat faster than ever
before.

It's coming

2007-03-16T08:00:00.000-04:00

Heading to Boston today, I had to drop a line
on here before I left. I have been busy
working on some great things that will
help you achieve better results.

I began to wonder what purpose am I really
trying to serve, and am I doing a good job at
it? Now this is not a lack of confidence but
an attitude of never feeling satisfied.

I want to be the best at what I do and have
the respect of my peers and all of you.
I'm passionate about providing the best
information I have access to, so you
may see the results that you're looking for.

Finally after many sleepless nights I've
put together a resource you must have
if weight loss is important to you.

Check it out:

www.fitness-success.com

Be ........ A C T I V E

2007-03-12T23:57:00.000-04:00

Yesterday I went to the mall to help get a gift for a person's birthday and I
realized I did something that I'm sure almost everyone does and that was
make sure I get the closest parking to the door. Why? So that I can
do less walking.

Well it's this lazy mind frame that has the world's obesity rate skyrocketing
before our eyes. We can't park from and walk, we jump on the elevator instead
of taking the stairs.

You'd be surprised how much more exercise you could get if you'd simply
park the car a block or two further, or walk 2-3 flights of stairs going
and leaving work as oppose to the elevator.

The key message is to be more active. You'll burn more calories and
you'll do the Earth a favor by not being so heavy. A win-win situation.

PS- If you're looking to shift your mindset and finally say yes to looking
good and feeling great about yourself, than look no further than
www.fitness-success.com for your answers.

Is Weight Loss Overrated?

2007-03-09T12:00:00.000-05:00

Weight loss? How big is it?

I went on Google and typed in the phrase "weight loss" and got
back 56,100,000 different sites. With that statistic it's safe
to say that it's pretty important isn't it?

When I typed in the phrase "fat loss" though there was just
about 10 million sites with that keyword according to Google.

Now why am I mentioning this? Because people have always
determined the success of their workout programs by referring
to a scale. They also judge the success of a program by how much
pounds they've lost, according to the scale.

What's wrong with that?

Well there's many ways you can see a drop of weight on the scale.
You can drop water weight, you can lose muscle, and you can lose
fat. You might say who cares what I lose, as long as the scale reads
a number lower than what you saw previously.

I'm here to tell you that you should care. Let's go one by one to
see why.

Number one, water weight. Water weight is the greatest isn't it?
You workout, you put your 2-3 sweatsuits on, the sweat is dripping,
you don't drink your water because you fear water retention and
the scale at the end of the week says 10 lbs lost, great isn't it?

I mean who wouldn't want that. 10 lbs gone in just 7 days. That's
amazing. But what about when you suddenly feel sluggish from
dehydration, from the lack of nutrients in your body? Well you
drink water again and magically the 10 lbs come back don't they?
Something to think about...

Then you have weight loss via muscle loss. You all have done it,
and I have too in the past. We starve ourselves eating only
rice cakes and lettuce or chewing on celery sticks 24/7. A week
later we step on the scale and YES, we see a loss of 5-7 lbs.
Just what you wanted right, weight loss.

BUT, when you look in the mirror, your waist hasn't changed,
your body hasn't changed, nothing has really changed except
your bodyfat %. Now we all want to change bodyfat % but
in this example it's changed against our favor. Your bodyfat
% is simply how much of your weight is fat.

Now you must remember that every tissue in your body weighs
a given amount. (That includes things like your spleen, bones,
bodyfat, muscle, etc....).

But when you lose muscle here's what happens. Your
metabolism slows down! In a recent seminar I heard
the great Barbara Thompson mention this...
"Muscle Dictates Metabolism". When I heard that
I was just pushed back out my seat. And why? Because it
was absolutely true. The lack of muscle will lead you
to have a higher percentage of bodyfat, leaving you
flabbier and not firmer.

Now to cut this short because I do realize how valuable
your time is. What you want is fat loss. The cellulite,
the flabbiness that's fat. In some cases it can be loose
skin, but generally it's fat. And when you hear
those talk about oh how can I get firm abs, or
how can I have a toned looking body, it's all relative
to fat.

If your body fat is low, then you'll have a toned body.
Notice I didn't say if you lost "weight" per say that you
would be more toned. The key is FAT LOSS!!!

The takeaway note is fat loss is what you should
be after. It's not that you don't want to lose weight,
but what type is the key. Start searching for
fat loss and believe me you will be beach bod ready
than if you focused on solely fat loss.

I don't believe the scale is your enemy but I do believe
the lack of understanding in regards to what your
body fat is can lead to the scale also not being your
friend.

Cravings Cravings Cravings...

2007-03-07T10:48:00.000-05:00

We all have them don't we. Both you and I.
But why?
What is the cause of the cravings we have? Is it that we are weak
and just have no self control? Nope.

A recent article in Men's Health specifically talks about how
controlling your blood sugar levels is the key to controlling your
cravings.

If you're like me, when you don't eat for more than 4 hours don't
you suddenly realize how much fast food, greasy foods, things we
shouldn't be eating suddenly come up on our minds? When I'm
busy working on my business there are situations where I go
5 hours without eating. Do you want to know what happens
next?

Well I call this number 718-703-0818. Give it a try and you'll
see that it's the number to a chinese restaurant. It almost
happens like a reflex.

I know the food is bad but when you're having some serious
cravings you just can't help it right? Well why not prevent
yourself from getting in that situation in the first place.
Eat small meals frequently throughout the day and you'll
not only feel more energized but also you'll keep your
blood sugar from rising up too high.

The article shares some amazing tips about how to control
your eating habits as well. Be sure to check it out by clicking:
<<Here>>

PS- What foods pop into your mind when you're most hungry?
Did you wait too long to eat your next meal before thinking
about those type of foods? Chances are the answer is yes.
I'd love to hear what foods you struggle with by having you
comment below.

I got a question...

2007-03-06T01:26:00.000-05:00

This weekend I committed myself to writing more often on my
blog. I love writing and I love helping people. So writing
this is a no-brainer to me.

I want to open up by just honestly saying if you're here reading
this I appreciate you. It's for YOU that I sleep 2 hours so that
I can provide you with information that will hopefully
turn your head and have you thinking about making a change
in your life.

This post will be short. The reason being is I want to hear from
YOU!!!!

I would like for you to answer this one question?

Why is getting in shape important to you?

Seriously take time and answer that question. In fact I want you
to write your comments below... I'll explain in my next post why
this is probably the most important question if you're going
to be successful with any fitness program.

Talk to you soon.

PS- If you want to know how you can figure out the
answer to the question above and how you
can create the environment guaranteed to take you
there visit www.fitness-success.com

The 'new' diet

2007-03-05T00:35:00.000-05:00

It was about 2 weeks ago and I was sitting down watching
television with my folks. On the news there was word
that a 'new' diet was about to hit the mainstream.

Of course being a fitness professional, I had my little
antennas up and ready to listen. What I found out though
was unique.

The 'new' diet was basically a change in philosophy I think.
It suggested people to eat dinner for breakfast and to eat
breakfast basically for dinner.

This is not your normal diet, I mean for me a plate of brown
rice with a lean steak is my dinner; now I'm being asked
to have that for breakfast??

Most people struggle to get a cup of coffee let alone eat
a full meal before going to work. Now don't get me
wrong I totally understand the logic behind this
'new' diet.

Most people eat the most calories during dinner time.
Most people are active more earlier in the day.
Most people are inactive after work.

Now the 'new' diet is trying to have people take in
the bulk of their calories while they are most active.
This does make sense doesn't it. Eat your heavy
meals earlier in the day, then burn it off with your
daily activities.

Here's the major issue. Diets are short term and
because results come quickly we all believe it's the
best thing since sliced bread. But a diet plan that
most people won't be consistent with will
eliminate the effectiveness of such a plan.

In hindsight this is a great idea, how practical
it is to the general population like you and I...
That remains to be seen.

PS- If you've struggled before to get in shape
and your new year's resolution seems to have
slipped you by it's time you get up to speed
with the special success strategies that has
helped people lose weight time and time again.

You can find all the details by going to:
www.fitness-success.com

Say it ain't so

2007-02-28T09:03:00.000-05:00

Yesterday something caught my attention. I couldn't believe it actually.
I was reading an article on yahoo about antioxidants and research
showed that those who took antioxidants did not have a lesser
chance at mortality.

This left me saying, "what!"

The industry has told us that antioxidants helps us fight free radicals,
and how it's great for keeping us around a lot longer and now this.

Now research studies have to be taken with a grain of salt but this
was an interesting observation. So what do I recommend you doing?
Well to be honest the research while it shows that it does not
have a positive or negative effect, I do believe if it's not broken then
don't fix it.

Has taking antioxidants made you feel better? Improve the quality
of your skin, serve as a stress reliever? Well I will soon be launching
some supplements that I can honestly stand behind. Stay tuned....

PS- By the way here's the Yahoo article for you to check out for
yourself. Click Here

PPS- What are your thoughts about the article and what is
your most intriguing question regarding supplements.
I'd love to hear from you.

Do you have the greatest gift of all?

2007-02-27T10:12:00.000-05:00

My batteries are all charged up and I'm ready to rock and roll.
I've been featured in the latest issue of BrooklynVille's Magazine.
I'm excited about the opportunity to provide great fitness info
at your fingertips.

To find out what the greatest gift of all is....

Simply right click the magazine cover below and choose save
link as to view the latest issue.

PS- It's not enough to just read it. Please let me know your
thoughts about it by adding a comment which you can do at
the bottom of this post.

PPS- On March 19th... the frustrations of weight loss will
cease. What am I talking about?
<<www.fitness-success.com>>

What You've Been up to

2007-02-21T11:48:00.000-05:00

It's been quite sometime since you've heard from me and quite
frankly it's been quite sometime since I've heard from you.
To bring us up to speed lets do a little recap.

First off the 4evertoned fitness website has been re-done.
I personally changed the model and hope you like it.
You can find that by going to www.4evertoned.com

On there you will find the latest news, latest articles,
and everything else that I'm working on.

--------------------------------------------------------
In case you did not know I've also been working on a
book that truthfully will change the rate of success
you've had with your workout programs and eating plans.
I was looking for a solution to change people lives
and to end this tireless epidemic with obesity that
the World seems to be struggling with. I suggest you
get on the VIP list for the great prizes that will
be given along with the book itself by going to

www.fitness-success.com
--------------------------------------------------------
Now I'd like to talk about a question that was asked
on Yahoo Answers. This is one of my favorite sites
to visit because it's real people, with real concerns,
seeking real answers, which I'm glad to provide.
I've taken the liberty of re posting one of the questions
here:

Q.If I burn more calories in a day than I eat,
is that how I lose weight? I'm still eating healthy
and drinking water. I'm just walking a lot and I burn about
2,000 calories at my job a day. So is this a good way to
lose weight? I need to lose about 100 lbs :(

A.That's weight loss in a nutshell. You must burn more
calories than you take in in order to lose weight. In your
case I would tell you first congratulations on walking around
and burning all those calories. It's important that you focus
on being active as well as making wise food choices. I do suggest
that you incorporate some form of weight lifting so you can
maintain your muscle mass. Why? Because muscle is the big facilitator
when it comes to burning calories and having a high metabolism.
I have no doubt that you'll be able to lose the weight with the
approach you're taking. Good luck.

GD
-----------------------------------------------------------------
Stay tuned as tomorrow I will share with you a great circuit that
you can use to burn a lot of calories with very little space.
In fact I dare you to do it at work. =)

What role does psychology play in weight loss?

2007-02-15T10:07:00.000-05:00

Yesterday morning at 7:30 am I came across an
interesting article on Yahoo News. Unlike many
I don't run and get the paper, I thank God for
computers, because all the news is at my fingers
tips.

Well there was an article talking about how the
belief in exercise may make it more effective.
There was a case study done with hotel cleaners
where one group was told that their workload cleaning
was enough physical activity to promote a healthy
lifestyle while the other group was told nothing.

4 weeks later the group that was told that their
cleaning was good exercise were able to reduce
their blood pressure, change their body fat percentages
and even lose 2 lbs, while the other group did not see
any changes at all.

It's truly amazing how thoughts become things. The
simple idea of thinking that their cleaning was an
effective workout, made these hotel cleaners
actually get results.

Now most definitely I believe they took their cleaning
more seriously and probably were more conscious of their
actions, it really goes to show how the way you think truly
has a role in the overall outcome of any weight
loss program.

So when you go onto your next workout, what are YOU
thinking about? You can find the article by going here:

Yahoo Article
------------------------------------------------------------------------------------------------

PS- And by the way just in case you were wondering why
some days I didn't post my blog, I've been working on
an E-book that will change the way people approach weight
loss. I've spent months and months, hours and hours study
what it took to really be successful with weight loss and
I feel that I've finally narrowed it down in the book I've composed.

Click the image below to find out more details and to get on the VIP list.
You won't want to miss it.

Dieting sucks

2007-02-14T08:24:00.000-05:00

Everywhere I turn I've seen these new diets come out, from things like eating dinner for breakfast, to not eating no carbs at all to eating all the fat you want, the list is too long to list here.

With all the new diets coming out how is one suppose to choose which diet
is best for them? It's pretty much confusing and frustrating. Many people will go through 10 diets and still not be happy with the end result.

If that is the case then why are we dieting at all? Does diets even work?
The simple answer would be sure, it works but for how long?
Diets are effective if you're looking to get instant results but over the long haul you might come to realize that dieting is one of the main reasons why people lose weight only to gain all of it back not too long after.

Why does this happen? Because diets are too restrictive. Most people can spend their whole lives not eating carbs or spend their entire lives eating dinner for breakfast or only having protein shakes all day long.

The key thing is finding a healthy eating regimen that you can incorporate daily and for the rest of your life. That is the key to really losing weight and keeping it off. There's no point in losing weight if 2-4 weeks later you gain all the weight back and sometimes even more.

Incorporate a lifestyle change now by eating healthy nutritious meals that you can maintain for the rest of your life. Stay tuned as I will reveal two sources which can help you achieve success at eating well.

Fat Burners, for you or against you?

2007-02-12T11:05:00.000-05:00

With the recent death of Anna Nicole Smith and the lawsuit in regards to Trimspa, I felt it was my obligation to talk about the use of supplements to lose weight. Many people quickly turn to the latest fat burning supplement on the market because let's face it, losing weight is HARD. It really is difficult but the addition of a fat burning supplement can kill you.

I'm not saying that Anna Nicole Smith died because of taking a fat burning supplement. In fact chances are it had nothing to do with that. But the fact that there's a lawsuit out there suing Trimspa should not be overlooked.

Supplement companies for the most part will make claims that you can lose "X" amount of lbs in a short period of time with the use of their product. Now not all supplements are created equal. There are some supplements that make sense to take and will enhance your performance but the 'known' secret to getting in shape is that you must exercise and eat well.

No supplement will override that simple principle. Here are a list of supplements I've found to be effective:

Protein Drink/Powder (Good for muscle repair)
Fish Oil/Omega 3 capsules(helps strengthen the heart)
Green Tea(Filled with antioxidants)
Multi-Vitamin (Do I really need to explain this...?)
Creatine (helps build muscle mass)

Now no where listed there is a fat burner. Why? Because I really feel it's not necessary to achieve results. Can they help? Sure. But until you really get yourself in a good workout program, eat well, and use the supplements listed above, there's no reason why you should go to fat burners.

Q & A day

2007-02-08T11:47:00.000-05:00

Hey everyone,

Today I wanted to talk about a question that I've been seeing a lot of and possibly one that you've asked yourself many times.

Many people are simply lazy when it comes to getting toned and losing bodyfat and have been asking if they could simply diet alone to get lean as oppose to exercising. I've met people who will go on strict diets but they did so without incorporating any exercise. Can this work? Can you lose weight being on a strict diet?

You sure can. But what about getting results faster, and really losing inches, pounds of bodyfat and creating the beach body you truly want.

That's where the exercise part comes in. But still there's some discrepancies when it comes to what exercise to do. Many people, one of my clients included comes to me and says well I'll run 5 miles everyday and lose the weight. Now 5 miles is not a simple task to do but again is this the most efficient way to drop body fat?

The answer is no. In a recent study by the Department of Human and Health Services at the University of Westminster in London, UK stated;

The advantages of strength training may have greater implications than initially proposed with respect to decreasing percentage body fat and sustaining Fat Free Mass.

If that's the case then why are we wasting time doing 60-90 minutes of cardio if what we really want is to reduce bodyfat and look lean. Everyone is stuck in the caveman days when it comes to effectively losing bodyfat. There's a need for a mental shift in the minds of everyone to start lifting weights if you're serious about looking sexy in your clothes and strutting your stuff when summer time comes around.

Take away note: Incorporating exercise in addition to a dietary change will help you get results a lot quicker than dieting alone. And the addition of strength training will help not only build muscle but get rid of fat so you can look, slim and toned.

Is Coffee good for ya?

2007-02-07T02:31:00.000-05:00

I was browsing thru the web yesterday and dunkin donuts came to my mind.
Now I don't know why it did because I've never bought something from there for myself.

Anyways, reading the blog of Rachel Cosgrove really has some great information about coffee that I truly believe you should take a look at.

http://rachelcosgrove.blogspot.com/2007/02/coffee-coffee-coffee.html

Do not just take a glance at this but also make sure you apply the information that Rachel has been glad to share with you all.

Why isn't it working?

2007-02-06T05:34:00.000-05:00

Last night I had the chance to read over 100 posts specifically talking about how their cardio workout programs were no longer working and how people were growing frustrated with the results or lack there of that they were getting.

The cardio they were performing was often 60-90 minutes long but they were still not losing weight. They realized that they were hitting a plateau, a wall as you may say and were just upset that they were working out longer but still there was no more fat loss.

What went wrong here?
Well simply the body got use to performing the low intensity cardio and no longer requires the same amount of energy to perform the task of 60-90 minutes of cardio. Therefore these people were burning less calories then they were previously and thus their results have become stagnant or better yet the results worsen.

In order to effectively losing fat the key thing is intensity. The higher the intensity the more calories you burn per minute as far as time goes and the higher the amount of calories you burn after your workout session is over.

When performing low intensity cardio, there is no more calorie burning after the session is through which cost you the extra calories you need to get over the hump with your fat loss program.

Incorporate some high intensity interval training in your program and you will see your results sky rocket instead of taking a deep nose dive.

I'll share more on this tomorrow...

What you can learn from the Super Bowl?

2007-02-05T11:39:00.000-05:00

Last night was one of the biggest days of the year when it comes to sports. The Super Bowl was on and there was millions of dollars spent on advertising, the playing conditions were not great due to the rain, the play was not fantastic but still it was not a bad day at all.

Watching the super bowl yesterday or the little bit that I did watch , there was something I was able to come away with. The NFL plans the superbowl location in advance and never wants the game to be played in bad conditions such as snow or rain and thus they picked Miami. Well unfortunately yesterday it did rain. It was the first superbowl ever to play under those conditions.

But, because of the rain they couldn't cancel the game. The game had to go on.

But this can actually be similar to situations you go through. Perhaps the weather is not great and you don't want to go workout, or maybe a situation has occured that you can't control, does that mean it's time to throw in the towel?

Definitely not. If it's too cold to go outside, workout inside. If there's not enough time to get in your workout, wake up earlier or do as much time as you possibly can. No matter the situation, do not allow excuses to keep you from your goals. And if little excuses such the weather is not good then it's time you reevaluate your goals and truly understand the reason you're doing this.

Perhaps it's because you want to live past a certain age, or be healthy enough to play with your children, whatever the reason is make sure you understand it, process it and remember it as you reach forward in trying to accomplish your goal.

Excuses don't cut it here. Achieving your ultimate goals do.

I think therefore I am...

2007-02-02T16:25:00.000-05:00

What did you say when you saw yourself in the mirror this morning?

Chances are you said something like....

Boy do I look tired...

I don't look good this morning

But let's also think about other times when you're in front of the mirror, for instance before going on a hot date...

You probably then say I am beautiful or

I hate the way I look...

What is the point of all of this?
Well I want you to know that whatever you think of yourself as, chances are you will attract things to help you be that. Therefore choose your words wisely because chances are you're the one responsible for the image looking back at your in the mirror.

Think positive, be positive. Enjoy your weekend.

1 month down, 11 to go.

2007-02-01T08:39:00.000-05:00

Alright the first month of 2007 is all over. Today is February 1st and it's 31 days since you made your new year resolutions. How have you done so far? Are you in better shape now than you were say a month ago?

Are you leaner? More flexible? In better control of your diet?

OR

Are you already off the wagon and reverting back to your old ways. For some of you this year has gone well thus far and for others it's been a struggle like every other year.
January 22nd was deemed the most depressing time of the year for people. One of the reasons stressed as to why this was the case was failed new year resolutions.

Are you failing with your new year resolutions already?
If you need help in getting back on track I suggest you write down specifically
what it is you want to accomplish and create a deadline for when you'd like to achieve it.

It's not only important to write it but place it in your purse or your wallet and make sure it's something you see 2-3 times a day.

This is your life and like I posted before, you ultimately decide what happens. You hold the keys to the car. Now you can get your act together and own the body that scream A-class or you can give up and own the body that will bring sadness, frustration and embarassment.

I have faith that you can turn it around. There's 11 months to go, so let's get started.

Are You Acting on Your Dreams...

2007-01-31T14:00:00.000-05:00

Today is here...
Did you do anything to reach towards your goal?

There's an interesting note that I read from UK's best trainer Dax Moy which explained the difference between the haves and haves not and that was simply those who take ACTION
are the one who have what they want and those who just sit back waiting for things to drop out of the sky fail to ever accomplish something with themselves.

So today did you take any action to bring yourself closer to your goal?

Are you eating better?
Did you skip the sugar filled coffee for some green tea?
Did you take the stairs instead of the escalator today?

Send me an e-mail and let me know what you're doing or just post below your comments.

Are you living to the fullest...

2007-01-30T10:05:00.000-05:00

I just recently wrote in my new blog about living to the fullest. Since we are all lazy instead of having you go over there I've decided to post it for you on here as well. Now that's love. =)

As the date draws near and the website is being posted I wanted to leave you all with something I just read.

People always sell themselves short. We are always limiting what we are capable of doing before we even TRY.

This is not how life was meant to be. Reading my daily bread as I've recently started doing every morning it says something that I needed to share with you and I'll tied it in to your body and how you should feel after reading this.

In John 10:10 it says "I have come that they may have life and that they may have it abundantly"

Now no matter what you believe in, the takeaway point here you should not just go through life existing. It's important that you truly live and make the most of your life and truly enjoy every single moment.

Tomorrow is not promised to you so make the most of today. Get in shape now so you can ensure yourself a better tomorrow when and if it comes. You have the power to decide right now what you will ultimately look like and you have the power to live a life filled with health and abundance, so live it!

Interesting weekend read for all

2007-01-27T17:30:00.000-05:00

This is the weekend and I'm busting my butt working. Had only 4 hours of sleep too but I can't stop doing what I love to do.... Helping You.

Here's an article about snacks that I found quite interesting.

http://www.yahoo.com/s/493338

When will we ever stop?

2007-01-24T12:31:00.000-05:00

We all do it.

We are guily of doing it daily.

Sometimes even more frequently than just daily.

What is it?

What is it that you do everyday?

Make excuses.

We are all guilty of it. There are a tons of things that go on during the day and it never seems to be something we could control right? Whether it's eating the right foods, making sure we get in our exercise, it's never never ever, our faults.

But let's think for one second. If it's not your fault, and you've been putting the blame on other people and other circumstances, where has that led you?

Chances are you are stuck being in a place you ultimately don't want to be. Whether it's work, relationships or your body, making excuses will not get you there.

It's time that you take action now. Not a few minutes, not Monday cause it's the beginning of the week. If you've had a bad day yesterday, leave it there and focus on the right now.

My newest project will be coming out soon and it will deal specifically with things like this. I want 2007 to be the best year you've ever had when it comes to reaching your fitness goals. I'm not going to stop till you make it happen.

But don't blame me if it doesn't. The person responisble is.... (Tune in tomorrow.)

Oops...

2007-01-22T17:14:00.000-05:00

I realize this is my third post of today but I am just so fired up!
Ryan Lee, one of my mentors and dear friend has been so wired
for the release of a program that will change fitness forever.

You can watch a video to see what I'm talking about by going to:

http://www.4evertoned.com/workoutpass.html

What are you waiting for? Go now!

http://www.4evertoned.com/workoutpass.html

Will the future of fitness ever be the same?

2007-01-22T17:12:00.000-05:00

My friend and mentor Ryan Lee has come up with something truly special that I couldn't hold back anymore. It's been the big secret that will change the way people get in shape forever.
If you've seen ads for ediets all over, well this is going to be something that will burn off the pounds of fat you've been holding on to dear life and will help transform athletes all over the world into superstars.

If you'd like to be on the biggest secret then I suggest you click the link below: Don't wait because you'll miss the $1000s of bonuses if you do. If you snooze, you will lose!

http://www.workoutpass.com/gderice52

Are energy drinks good for you?

2007-01-22T17:07:00.000-05:00

Everywhere I go I see people walking around with all sorts of energy drinks and many have come to me to ask whether they are good or not. I decided to share my ideas about this issue with Suavv magazine. You can check it out by going to:

http://suavvmagazine.com/Health_issue1_vol2.html

After reading the article be sure to leave comments on here about what you think of energy drinks and how has it worked or not worked for you.

A Rant You Must Read...

2007-01-19T13:22:00.000-05:00

I rarely will post something that another person has posted but to be honest with you all, what I'm about to post is really what you all need. Alwyn Cosgrove is someone I truly respect as a personal trainer, as a businessman, and as a person for all he's gone thru. He recently posted a rant that has been circulating the internet for quite sometime now.

READ all of it!
Not some, not just the beginning but ALL of it!

If you're tired of looking or feeling like crap you need to read this. My training programs I'll tell you right now are now and forever going to be modeled after his system because it kicks people asses. It kicked my ass yesterday and believe me it will kick yours too. If you're in the New York Area and interested in training using his system shoot me an e-mail by going here:

http://www.4evertoned.com/contact.html

Click below to read Alwyn's Fat Loss Rant:

An Alwyn Cosgrove Fat Loss Rant

Check this out:

2007-01-18T08:49:00.000-05:00

The latest issue of BrooklynVille Magazine featuring yours truly.

Simply go right click the magazine cover below and choose save link as to view the latest issue.

After reading it send me an e-mail sharing your thoughts at geo[@]4evertoned.com When writing the e-mail be sure to remove "[ ]".

Happy Reading =)

Is there such a thing as drinking too much water?

2007-01-18T07:56:00.000-05:00

Until a recent and tragic event took place most would have answered no to the question of:

Is there such a thing as drinking too much water?

Well unfortunately a tragic story will zero in on how fast you drink water can actually KILL you.
When hearing this story I was just in awe and just felt so sad about it.

The things you do for your children. Read the article and you'll know what I'm talking about.

Your can read the article by going here: http://news.yahoo.com/s/nm/20070117/od_nm/usa_radio_death1_dc

Takeaway note: "Too much of a good thing can actually become a bad thing."

You can have it too...

2007-01-16T09:48:00.000-05:00

I hope everyone had a great weekend.

Building off the idea of what is good to eat and what is not good, there's the assumption that when one needs to lose weight that eating has to be an unpleasant experience. The truth is that eating can be just as pleasing to the taste buds when losing weight IF you know how to prepare your foods the right way.

Now many eating plans out there simply deprive you from eating your favorite foods. When talking to clients about what they love to eat, the thing they miss the most is their desserts. No more ice cream, no more cakes, no cookies, for most this means no more life.

We all love our sweets, and love to have our cake and eat it too. Here's a FREE gift for all those who read my blog. I will not be keeping this up for a long time because it really is something that I'm convinced is valuable and should cost at least $30.

This book is a desserts book which great healthy recipes to for you to enjoy while shedding pounds off.

The link to download the book is located at the following address:

http://www.precisionnutrition.com/cmd.php?pageid=531800&u=d

Again the address is:
http://www.precisionnutrition.com/cmd.php?pageid=531800&u=d

Get your free gift while it last. I will be pulling this down soon, so get it while you can.

Eggs-cellent

2007-01-12T14:07:00.000-05:00

Many have asked me what they should eat for breakfast. I personally am a fan of eggs when it comes to having a good breakfast filled with protein. Throw that on some whole wheat toast with a fruit and you have yourself a well balanced breakfast.

Recently on yahoo there was an article that showed those who ate eggs for breakfast ate 419 calories less per day than those who did not.

You can read the article for yourself by clicking (here)

What's your eating plan?

2007-01-11T13:23:00.000-05:00

Whenever you're trying to reach a goal, there is one thing you must have in your arsenal to truly be successful. I've browse through the internet to truly find a person, a book, that really showed me the correct way to eat. Now grant it, it's been a struggle for me for a long time to really get strong hold on what to eat, when to eat it, and how much of it to eat.

Finally after talking to many of my friends who are also top-notch trainers, the votes have been tallied and are all pointing to the one and only John Berardi. To say this guy is good is simply an understatement.

In fact, the latest project I'm working on will include his healthy desserts book, so you can have your sweets without feeling defeated in your weight loss plan.

If you'd like to know more about the system he's used for years on years to help athletes, and people like you get in the best shape with an easy to understand plan then click the book cover below:

You will not regret it. I will also be releasing some more information about my new project, it's going to be a BIG one.

PS- Do not forget to click the book cover above. Dr. Berardi has even given away a sample of the book for FREE. Yes that's F-R-E-E. I thought it was insane but he's so sure you'll love it. After reading through it, I can see where he's coming from.

Frequent Meals

2007-01-11T02:00:00.000-05:00

Look at any diet out there now that's been productive and you'll see the recommendation of eating 5-6 small meals to help rev up your metabolism and help you with your quest for weight loss.

While this is all ideal, many struggle with the thought of eating 5-6 times per day. Especially when they are so use to eating just one time per day. This can be a difficult adjustment to make to your eating.

You are probably thinking that if you eat 5-6 times you will gain weight because you're eating more. It's true that you are eating more , but the amount of calories per meal is much smaller than your ordinary meal.

One may not notice that with the foods and the portion sizes at restaurants you have several servings in one. Meaning in one sitting you could consume close to 1000 calories.
By breaking your meals from one big one to smaller meals you'd consume no more than 300 calories in one sitting most of the time.

Again change is difficult but you must be able to make small adjustments until the point you're able to reach the ultimate goal.

Take away tip: If you're use to eating 1-2 times a day, try to increase it to 3-4 and every 2 weeks gradually increase it some more till you've reach the point of 5-6 small meals. Take baby steps, and you'll find it much easier to make changes in your nutrition programs.

Ringing in the new year...

2007-01-04T09:10:00.000-05:00

Hello everyone,

I'm glad to be back. Let me first off wish you all a happy new year.
2007 can be a special year if you choose to make it such.
I'm excited about what this year will bring for you. The excitement will definitely be carried over in this blog as I try to break down the mental barriers that is holding back your chances at fitness success.

Look forward to a very important post within the next 24-48 hours. It will be from a great friend of mine in the UK who has helped transformed the UK version of American Idol from an overweight wanna be star to a bona fied superstar.

P.S.- Just to bring this to your attention an article of mind was recently published in the latest issue of BrooklynVille. You can find it by clicking on the cover below:

In order to download the issue:

Point your cursor over the image above and "right click"
Then click save link as
And save it onto your desktop or anywhere on your computer

Speak to you soon!

Only in the dictionary...

2006-12-20T12:45:00.000-05:00

If there was something you could change about you right now what would it be?

Chances are you probably have tried to make this change for a long time and many times you find yourself falling short every time. Sometimes you've come real close, and other times you've just quit before ever starting the race.

When it comes to making changes in our lives it never comes easy. There are struggles, there are hardships that you must overcome. That's where the joy of the journey truly takes place. Believe me when I tell you that it takes dedication and hard work.

The only place success comes before work is in the dictionary. Your life though is real and not in a dictionary. You must be willing to put in the work to become successful. This does not only apply to creating your new body in 2007 but with everything in your life.

Make 2007 your best year yet, by understanding that through hard work and dedication you will achieve more success with how you look and feel than ever before.

Navigation System

2006-12-19T00:38:00.000-05:00

It all starts with a plan. It's important that you create your own navigation system to success.

Unless you know how to get there, you will never get there right? With a navigation system you have a full proof way to getting to where you want to go. Well it's time you create your own navigation system for success with your weight loss goals.

What are your goals, is the first question you should ask yourself.

You then should setup a target date to accomplishing your goal.

After that target date comes truly evaluate whether the goal was met, and if not what adjustments need to be made to make sure you do meet the goal.

This is just a small portion of the *new* 4everToned Fitness Coaching Program.

If you've struggled to find a program that works well for you, your search is now over.

Workouts, menu plans, goal setting, motivation, and most importantly RESULTS, is in your future with 4everToned.

There are 10 available spots for the coaching program. Many do read this blog so be sure to be the one who takes action towards creating the ultimate body for you in 07'.

To contact me for information about the coaching program be sure to contact me by visiting http://www.4evertoned.com/contact.html

The Confused Mind Says No

2006-12-18T22:11:00.000-05:00

Have you ever tried to do so many things but yet at the end of the day realize you've done nothing?

When it comes to getting in shape, not only your body but also your mind thinking about too many things can cause confusion.

What does confusion really mean? According to the dictionary the definition of confusion is:

a mental state characterized by a lack of clear and orderly thought and behavior

How can you get anywhere if you lack clarity?
It would be like driving a car with fogged up windows. There would be no way for you to get to where you're going, because you simply can't see.

If you're in a fitness program and you don't have a definite idea what is you're doing then perhaps you're a bit confused yourself.

The confused mind says no, and if you're confused about what it is you're doing, chances are you won't do anything at all.

Right now you have the opportunity to clear your mind, by getting involved in a fitness program that has a "clear" path mapped out for you on what your future will be. Are you going to lose 20 lbs? When are you going to lose it by?

I'd be the first to admit that I've been reluctant to let this out myself. My clients have not been exposed to this before but they will be exposed to it as I make fundamental changes to help them achieve the bodies they deserve.

If any of my clients are reading this post, accept this as a public apology for taking this long to put this together. If you'd like to know or be a part of the new regime that will take place in 2007 with 4everToned Fitness you may contact me by visiting www.4evertoned.com/contact.html

Because this will be overwhelming at times for me, I will be taking on only 10 people besides the current clients I have now.

Say goodbye to being confused, and Yes to a new you.

The mind is a terrible thing to waste, so let's use it to say Yes and not be confused with it saying no.

Do You Care?

2006-12-15T08:13:00.000-05:00

An article written last week talked about how many people don't acknowledge themselves as overweight or obese although they clearly were guilty of being so. What this tells me is one of two things:

1- They know but are in denial.
2- They really don't see it.

If they don't see it and they obviously are then perhaps there's a mindset there that just is troubling to them and they dont want to cross that path.

If they are in denial, than it's leads me to believe they just don't care.

People do gain weight often because of stress at home, at work, family emergencies just to name the least. This is understandable but we only have ONE body, so how come so many of us approach it without caring?

One of the reasons people gain weight besides natural causes is because they just don't care. People don't care about the fact they are probably going to die early because of their lifestyle.

My heart goes out to those people, because they truly don't see the dark path they're about to travel to.

Meanwhile if you're reading this than you're at least on your way since you obviously do care. Take care of your body, it's the only one you have. Enjoy your body, accept your body, love thy body. Make that your motto.

Too Much of anything is............

2006-12-14T08:52:00.000-05:00

Many times I have read people asking about how come they haven't lost weight when they are exercising correctly and eating healthy. And generally speaking eating healthy foods and exercising should do the trick right?

Well sure it should but there's a small element that people seem to be forgetting. When it comes to weight loss, the science is rather straight forward.

To lose weight you MUST have a caloric deficit. You must take in less calories than your body needs to burn calories. Period.

You can do it by eating less, by exercising more but again take in less calories than your body needs equals weight loss.

Now the key thing here is that too often people simply eat too much. Eating too much means you're taking in excess calories. Excess means more than the required amount.

Excess calories = Excess Fat
Excess Fat = Excess Sadness

So if you're eating healthy and working out and wondering why you still can't lose weight... maybe you should see how much you're eating... chances are that's where the problem lies.

PS- In the mood of thanksgiving and with the holiday season here, I'd like to share with you my special report. You can access it for FREE by going to www.4evertoned.com

Technology is a b...........

2006-12-13T15:38:00.000-05:00

Recently I posted in my newsletter an interesting article called "3 Reasons Why People Gain Weight". If you have not heard this article you can get access going (HERE)

But as discussed in that article I would like to talk about one of the particular reason for people gaining weight. It's pretty simple actually.

Take a wild guess?
.
.
.
.

Still thinking about it?

Well I'm sure you've guessed it by now. It's the fact that people don't move!
Let's face it why should we move right? At work you can print,fax,mail out letters without moving anything but just a finger.

Technology has made you lazy. I should know I am typing to you right now using the great and wonderful devices of technology.

But what technology is doing really is not only making our lives "easy" but it's making up also L-A-Z-Y.

We don't want to do anything no more. You park right next to the store at malls, take the escalators or elevators whenever possible, and suddenly no one seems to take walks during lunch anymore.

You must move if you want to stop yourself from gaining weight. Standing still, will leave you ill.

Remember that saying... in fact I think I'll trademark it cause it's original.

"Standing Still, Will Leave You Ill"

Again if you are currently reading this and not receiving my newsletter shame on you!
But you can do so right now, by going to: www.4evertoned.com/newsletter.html

A chat with a good friend.

2006-12-12T05:38:00.000-05:00

Last week I was interviewed by my good friend Adriel Yapana on what people should look for in personal trainers and I also shared with him some tips on putting together a fitness program. I will like to share it with you so here it is:

http://fitness-vlog.blogspot.com/2006/12/setting-tonean-inteview.html

You can even see a picture of yours truly. We ate out in the city and yes I did have a turkey burger, mmmmmmmmmmmmmmmm.

Enjoy the rest of your day.

Do Not Fall Off the Wagon...

2006-12-11T11:10:00.000-05:00

I hope you all had a good weekend. I had a great one spending time with those that I care about the most, so I'm all smiles.

But I do realize that too many people will often let the things that happen in their life stop them from enjoying the little things that we do have.

My message to you then is to not fall off the wagon. Stay on the course to happiness and let nothing take you away from that.

Recently I was featured in an article in Suavv magazine in Philadephia talking about not falling off the fitness wagon during the holidays. You can check it out by going to:

http://www.suavvmagazine.com/Health_issue9.html

Enjoy the holidays, just not too much.

PS-If you'd like to hear something discussed on here please be sure to submit any questions or article ideas by going to www.4evertoned.com/contact.html

Stop Rushing!!!

2006-12-11T01:19:00.000-05:00

Today is a little bit different than the usual post. This has nothing to do with fitness but I felt since people read this blog, I might as well say something that's SUPER important.

I have a message and I'll deliver it in a few words:

"Stop Rushing"

Now you might be asking yourself right now, what the heck is Geo talking about. If you have no clue, let me bring you into the light.

This past week a 6 year old boy was struck by a truck carrying caskets in Brooklyn, NY after coming from school. At the young age of 6 his life was taken away from him. This had me crushed for many hours during this weekend.

If I was crushed imagine his brother who is 8 years old who had to witness the whole thing right before his eyes. All I kept hearing myself say was "Shit, Shit, Shit".
Please pardon my French, but what the heck is the rush!!!!

Why run the red light? Why? Now a family is stuck mourning the death of a 6 year old boy who was just about to turn 7.

Please if you do nothing else, do not run red lights. It means stop, and if the driver that day truly understood that maybe that 6 year old boy would be 7 today.

God Bless his family and pray for the person behind the wheel.

Please send this to everyone you know online... please I beg you to. This message really has to get out. I am blessed to be alive for 22 years and counting, but the 6 year old angel can't say the same.

I hate sad stories but his memories live on in the hearts of his loved ones.

Remember, Stop Rushing! Red Light means STOP.

www.4evertoned.com

Hard Work Required

2006-12-08T10:25:00.000-05:00

Last night I was browsing through this excellent website for entrepreneurs and I read the story of Mark Cuban. If you don't know who he is, he's the owner of the NBA team Dallas Mavericks. He's known for his crazy antics but what I know him for the fact he is a billionaire. I love to study what those who are successful have done and you should too.

Do you know of someone who has lost weight? Did you ever hear them say it
was easy? Anything worth having in life requires hard work. If it's a successful marriage, that takes the hard work of two working hard to make the marriage work. The same with your job. Without referring to the occasional sleazy promotions that can happen in the workplace, for the most part your hard work is what leads you to moving up in the company.

As I was reading Mark's story though he consistently pointed out his desire to work hard because he knew that in order to to get something you truly want, you must be willing to give up a lot to get it.

So my question to you is how bad do you really want that new body? How upset are you with the way you look? If you find it hard to eat well most of the time and to get your workouts in then I guess the answer is not bad enough.

PS- I will be releasing shortly a program that will tie all of this in because I want 2007 to be your best year by far. I don't know if you can see it, but I do.

Eat More, Lose More

2006-12-07T08:47:00.000-05:00

I'm back and the blogs are rolling in!

With a ton of work to get done, I wanted to quickly talk about meal frequency.
Meal frequency is just a fancy way of saying how many times you eat in a given day.

After studying over hundreds of programs from nutritionists and fitness professionals there's a big outcry for eating small frequent meals. Now it's one thing to have people all for this program but when people are getting results by following this principle how can you go against it.

Also a study was done in 1996 on the effects of meal frequency which had 2 groups; one ate 6 meals per day, while the other ate 2 meals per day while eating the same amount of calories.

The group that ate 6 meals per day lost more fat than a group eating 2 meals per despite the fact their calories are the same.

Now normally to lose fat you just had to reduce your caloric intake. Nothing was originally said on how to spread out those calories for better efficiency.

But now science shows that by spreading your calories throughout the day in small quantities actually will help you lose fat even more.

Losing fat is hard enough as it is. But it's time you adapt the idea of eating more frequently in order to lose more fat. It's really a no-brainer.

Live For Today

2006-12-06T17:04:00.000-05:00

I will first off apologize for the few days that I've been away from the blog. I'm grateful to every single reader that visits this blog and I welcome any suggestions on what you would like to hear next. You can feel fee to email me at geo[at]4evertoned.com.

Reading recent posts from people who are interested in losing weight, I realize that many people are currently losing weight but yet are still unhappy and unsatisfied. The idea of never being satisfied is one I'm completely familiar with. I have the attitude of many athletes who never want to settle and keep reaching for the stars. But often what happens is because you're so caught up in reaching for the stars, you do not get the chance to truly enjoy the ride.

I'm encouraging you all to appreciate and live for today. You know the saying goes, "Tomorrow is never promised." It's really goes back to a previous post I made titled Carpe Diem.

If you're working out and you never did before, that's something to be proud of. If last week you ate junk and now you're back on course and eating well, then bravo give yourself some credit. Does this mean you stop trying to do better? Absolutely not. But enjoy the ride to what I call fitness superstardom.

Again if you'd like questions answered please contact me at geo[at]4evertoned.com or leave me a comment and I'd be glad to address it.

Finishing 2006 Strong

2006-12-06T13:46:00.000-05:00

Jingle Bells, Jingle Bells, the holiday season is in gear as many scramble for last minute shopping for their love ones for Christmas. It also marks the end of the year where people will be on vacation, going to parties and get together and spending more time at home. While many will look at this as a time to rest, you can jump-start your 2007 fitness goals by actually starting during the holiday season.

It really is that time again. We are going nuts shopping and where I live in NYC, believe me it's a circus. People are running left and right trying to gather the best deals, take advantage of every sale, and some heavy lifting going on too(lifting shopping bags).

But too often we drop our fitness programs in a time where it would be best to focus even more. It's almost time for vacation for many as they go away to spend time with their families or to go away with their mate for a little R & R(Rest and Relaxation)and there's absolutely nothing with this. In fact I encourage you to be with loved ones and enjoy every bit of it. But when it comes to getting in shape, do not throw your goals to the backburner.

You probably are saying to yourself, I do not have time to workout. How much time do you really need? You do not need 1-2 hours to workout to really keep your body where it is or get it better during the holidays. Grant it you may be away from home but, you mean to tell me you can spare 15 minutes.

Here's a quick 15 minute workout you can do basically anywhere to make the most of your time.

5 minute warmup
Prisoner Squat for 1 minute
Jumping Jacks for 1 minute
March in Place for 1 minute
Arm Circles for 1 minute
Jog in Place for 1 minute

20 sec Pushups
10 sec Jumping Jacks
(Repeat 4 times)
1 min Rest

20 sec Jump Squat
10 sec Jogging in place
(Repeat 4 times)

5 Minute Cooldown
Calf stretch (30 sec each side)
Hamstring Stretch (30 sec each side)
Shoulder Stretch (30 sec each side)
Tricep Stretch (30 sec each side)
Hip Flexor Stretch (30 sec each side)

There you have a workout that you can use not only when you're in the hotel, but once you get up in the morning during the holidays you can benefit from using a workout similar to this.

Working out does not have to be a marathon, 15 minutes every other day will lead you to a better 2007 than your counterparts who sit and do nothing.

Yours Truly...

2006-12-03T00:51:00.000-05:00

Hey everyone,

I'm hoping you are all having a good weekend.

I wanted to share my success with you all.

I was recently featured in the up and coming Brooklyn paper, BrooklynVille.

You can find my article by going to:

http://www.redrach.com/brooklynville/backissues.htm

Right Click on the last issue titled 'Tis The Season
Go to Save Link as...

It will open up in adobe acrobat where you will find yours truly featured on page 6.

Have a happy and joyous weekend....(Doesn't that mean the same thing? Oh well it's the weekend.)

Note: If you do not have adobe acrobat get a free reader by going to:
http://www.adobe.com/products/acrobat/readstep2.html

Time to take it back.

2006-11-30T14:39:00.000-05:00

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.

THE BEST DIETARY ADVICE YOU WILL EVER GET

2006-11-30T00:02:00.000-05:00

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:

http://www.coreperformance.com/article.php?p=2&s=1&id=246

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.

Do Not Neglect Your Backside

2006-11-29T00:38:00.000-05:00

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 ptonthenet.com

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.

How to Get Your Rear In Gear

2006-11-27T17:18:00.000-05:00

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?

Carpe Diem

2006-11-22T09:28:00.000-05:00

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.

2006-11-21T09:42:00.000-05:00

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.

www.4evertoned.com
http://4evertoned.blogspot.com

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

The Secret OF YOU

2006-11-17T03:53:00.000-05:00

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.

It begins with the Mind

2006-11-16T01:34:00.000-05:00

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.

The World's Greatest Diet

2006-11-15T01:51:00.000-05:00

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.

I did 1000 crunches today!

2006-11-12T23:57:00.000-05:00

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.

Best Time to Workout

2006-11-10T08:22:00.000-05:00

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.

Fitness Can Be Fun

2006-11-09T10:22:00.000-05:00

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.

You Got The Power

2006-11-08T05:38:00.000-05:00

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?

Shopping List

2006-11-06T01:42:00.000-05:00

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:

Whole Wheat Bread
Broccoli
Lettuce
Celery
Tomatoes
Apples
Bananas
Low Fat Yogurt
Cottage Cheese
Egg Beaters
Water
Chicken Breast
Turkey
Lean Red Meat
Carrots
Spinach
Blueberries
turkey bacon
mushrooms
black beans
walnuts
brown rice
salmon
Red grapes
Oatmeal
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.

The Secret

2006-11-05T19:44:00.000-05:00

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:

Burn more calories than you take in. (Caloric Deficit)
Eat Small Frequent Meals.
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.

If it's not broken why fix it

2006-11-03T00:59:00.000-05:00

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.

Do Body Wraps actually work?

2006-11-01T08:41:00.000-05:00

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."

The Road to Success

2006-10-30T08:14:00.000-05:00

Let me know if these phrases sound familiar to you...

-The city of Rome was not built in a day

or

- If you do what you've always done, you'll get what you've alwys gotten - Tony Robbins

Both phrases hint at something that's very important.

Going back to the last post where titled "Don't Jump", I spoke about staying on course with your fat loss plan despite the obstacles that come your way.

The key thing when you're looking to lose fat is not to be discouraged, not to lose track of the bigger picture. There's a reason you want to lose fat. Perhaps you want to feel beautiful again, maybe it's building your self esteem, whatever reason it is, hold on to it.

Too often people don't realize that the road to success begins with one step. Take that one step in the right direction is where the journey begins. When deciding on what to eat or whether to workout or not remember that's a decision that will bring you either closer to your goal or away from it.

So remember it's not the end of the world if you eat something bad or miss a workout, BUT if you're trying to get on that road to success.... make sure you take more steps forward than backwards.