Here’s what you need…

• 4 large, round tomatoes
• 1 teaspoon olive oil
• 1 clove garlic, minced
• 1 small onion, finely chopped
• 3 slices organic, nitrate-free turkey bacon, chopped
• dash of dried oregano, plus more for garnish
• optional dash of salt (added salt is not in nutritional analysis)
• dash of pepper
• 4 organic, omega-3, free range eggs

1. Preheat oven to 400 degrees F.
2. Wash tomatoes, slice off the tops and scoop out the insides. Place tomatoes on a pan, and bake for 5 minutes.
3. In a skillet, heat the oil over medium heat. Add garlic. Add onion. Add chopped bacon. Saute for 5 minutes, until mostly cooked. Add the spices and mix well.
4. Turn oven to broil.
5. Fill each tomato with the bacon mixture, leaving about 1/2 inch of space at the top of each tomato. Crack an egg into each tomato then sprinkle with oregano. Place in the oven under broiler for 5 minutes. Remove from oven once the top has set, and you’ll have perfectly done over easy eggs.
6. For well done eggs: change oven temperature back to 400 degrees F, and continue to bake for an additional 10 minutes.

Nutritional Analysis: One serving equals: 98 calories, 5g fat, 162mg sodium, 3g carbohydrate, .6g fiber, and 9g protein.

Let’s go through the list point by point and address the issues.

Myth #1: Cardio Calorie Burning

This one is very true!  Unless you enter ALL of the appropriate data and track your heart rate along with this data, the calorie total you get will be completely erroneous.  If you really want to track your calorie burn during exercise, your best option is to get a good quality heart rate monitor (Polar, Suunto, Garmin, etc.) and ensure you have entered all of your appropriate information (age, gender, height, weight, fitness level, etc.).  Keep in mind that tracking your heart rate for some types of workouts is not useful (i.e. strength training) as raising your heart rate is not the goal of the workout!  This may sound simple, but the concept is lost on many people…including some “trainers”.

Myth #2:  Heart Rate Monitors & Intensity

This “Myth” is really talking about three different things.  First, it is correct that heart rate monitors can create errors in specific types of activities (i.e. swimming).  Unless you have the right type of monitor, are wearing it correctly, and the sensors are kept moist (sometimes a challenge due to wind in cycling), you may get erroneous results.  However, this is rarely an issue for the average user of HR monitors…and it’s quite easily fixed in most situations.

Second, as stated in Myth #1, getting results from some exercise modes is not directly related to heart rate measurement or intensity.  When doing a strength workout, you shouldn’t really worry about what your HR is doing (unless of course is STOPS)!  Circuit style workouts and Metabolic Conditioning sessions will be a different story, but HR goals will vary based on the goal of the workout.

Third, using RPE (Rate of Perceived Exertion) is a valid thing to use as a general guideline.  However, if you are doing a workout where it’s helpful to track HR, then knowing exactly what your HR is can be an extremely valuable training tool.

BONUS POINT:  The other thing to keep in mind about heart rate and accuracy is that the heart rate ZONES that you find on most charts/cardio equipment/graphs are completely USELESS!  They are rough estimations based on a “general” population (what the hell is that anyway?) and are probably many beats away from your actual zones.  The most effective way to find out your ACTUAL zones is to get an exercise metabolism test (aka VO2max).

Myth #3: A Slave to the Scale

This is true, with a big BUT (or BUTT…depending on your perspective)!  Muscle weighs more than fat and you shouldn’t rely on the scale completely.  However, if you are significantly overweight or obese, then the scale will be an accurate measure of progress.  At FRESH!, we often see people make excuses and feed their denial by justifying that they are gaining muscle when the scale doesn’t move.  Doing some 3lb dumbbells for a couple workouts at the gym is not going to build muscle or make you gain weight.  In fact, muscle is more metabolically active than fat, so the more muscle you have, the HIGHER your metabolism will be.  That means you will burn MORE calories every day than someone of the same size, weight, and gender who has less muscle.

For example, let’s say you have two people, each is 5’6″ and 150lb.  However, one of those people is 12% body fat, and the other is 30% body fat.  Even though they are the same height, weight, age and gender, they will have COMPLETELY different body compositions, physical appearances, metabolic rates, fitness levels, and physical capacities.

Myth #4:  Fat burning & Exercise Intensity

Your body does NOT dig into fat after you’ve burned through all the carbs.  This is simplifying the situation to the ridiculous!  Your body is ALWAYS using some proportion/mix of carbohydrates and fat regardless of the exercise intensity.  In a 100m sprint you may be using predominantly carbs and in a marathon, you may mostly use fat.  However, there is always some contribution from the other system.  Your brain runs solely on carbohyrates, so if you run out completely, you will not be able to function.  Have you ever seen people hit the “wall in a marathon” or “bonk” during exercise?  This is a reason behind it.

Also, the intensity of your exercise along with the efficiency of your metabolic pathways (what you’ve trained for) will determines the ultimate mix of carbs/fat being burned during an activity.  Highly trained people are better able to utilize their fuel stores for activity (whether aerobically or anaerobically)

Myth #5:  Protein Shakes

I completely agree on this one.  EAT REAL FOOD!  If you are planning well and have control of your schedule, there should be very FEW real “emergencies”.  When this starts to happen every day or every couple days, they aren’t “emergencies”, they are just poor planning!  Get interested in the quality and source of the food you are putting into your body and once you are consuming the most high quality fuel possible, it will have a remarkable effect on your health, mindset, and results!

Myth #6: Spot Reduction and “Toning”

It’s true that you can’t do situps to lose belly fat, or bicep curls to lose fat on your arms.  However, the description of this “Fact” is ridiculous!  From a technical perspective, the statement is accurate, but it completely missed the point.  Yes, with practice, your body will become more efficient, you will burn less energy to accomplish the same goal.  If you never changed anything about your workout, you would start producing diminishing returns.  In other words, you would reach a “plateau”.

Now, the idea of fitness is that we are continually challenging our body to adapt.  Therefore, if you get more efficient at doing an exercise, just increase the challenge!  There are many ways to do this.  You could

• Do more reps with the same weight
• Do the same reps with more weight
• Change the style, variation, angle, speed, etc. of the movement
• Or do a completely different activity

So, high repetitions are a great part of your program…as long as its not the ONLY thing you do.  You need to switch things up regularly.  This is where so many people go off track.  They don’t know what to do.  Hire a qualified and experienced Personal Trainer to help you out and teach you what you need to know to get the most out of every workout session.  At FRESH!, we like to say that with our guidance, we can easily get you twice the results in half the time compared to your normal training plan!

Myth #7:  Calories In/Calories Out

While we hear this all the time, it’s not always the case.  If everything in your system is functioning great, then this principle will likely apply.  However, MOST people struggling to get fit and lose weight have messed up their system through so much abuse to their body and lifestyle that their system doesn’t function correctly anymore.  They need to dial in many other factors to get their hormone profile and metabolism under control before the calories in/calories out equation will be even close to working correctly.  That’s why FRESH! takes a holistic approach to getting results.  We realize that exercise and nutrition will only get you so far…and it’s often not the best place to start.  So many people end up spinning their wheels for years because they aren’t focussing on the correct areas of their health and lifestyle.  To find out what those are for you, just ask us.!

Myth #8:  Cardio and Weight Loss

Once again, the concept is correct, but it’s not explained well.  At FRESH!, we like to free people of the concept that they need cardio to lose weight.  In the traditional sense, you never have to do cardio again if you choose to.  You can still lose weight.  Most people spend hours slogging away on a “Deadmill” or elliptical because they think that’s the best way to lose weight.  Yet, this is one of the worst uses of your exercise time.  Your heart doesn’t care WHY it beats, it just adapts to the demands placed on the body by pumping more blood to the working muscles.  Therefore, if we work our muscles more, the heart will pump more blood to them.  Simple concept, but rarely followed properly.

An analogy I often use to drive the point home is…”Do you ever see a FAT sprinter?”  The answer is no in case you had to think about it.  Yet sprinters rarely ever run for longer than 5 or 10 minutes continuously.  They do strength training, speed and power work, and watch their nutrition.  By building a solid base of muscle, training regularly, and eating well, they boost their metabolism and continually challenge their body to adapt.  THAT’s how they are so lean and fit.

Next time you are at a marathon, look around and see how many overweight and obese runners there are.  Just because you can complete a marathon doesn’t mean you are a fat burning machine.  In fact, it’s often the opposite!  This is another area where are VO2Max test and Resting Metabolism Assessment are very helpful. They will make sure you have the right information to make SMART training decisions.

Myth #9:  Workout on an empty stomach

Working out on an empty stomach (especially intense activity) is a great way to “bonk” (feel nauseous, dizzy, etc.) and leave you feeling frustrated about your exercise attempts.  Even eating something small will help give you energy to make it through your workout.  Everyone is different with how close to an exercise session they can eat, but in general, it will take at least 20 minutes for the food you eat to be useable for fuel.  Once you start exercising (especially intense activity), the blood is shunted away from your digestive organs and sent to the working muscles.  That means any food not digested already will just sit in the stomach waiting for you to stop exercising.  This can cause discomfort and gastrointestinal issues with certain activities.  Therefore, plan your meals and workouts accordingly.  That means going for a hard run right after Thanksgiving dinner is probably NOT a good idea.  Though a casual walk with light movement will usually help with digestion!

Myth #10:  Ice Cold Water & Fat Burning

You can shock your system by jumping into a frozen lake too, but it may not help you lose fat!  The problem with this myth is that water is not absorbed until it reaches body temperature.  Therefore, any cold water consumed will just sit in your stomach until it warms up.  This can cause challenges during exercise as the water is “sloshing” around in your stomach while you are doing those burpees!  That’s a recipe to see what you had for lunch!

So, drink room temperature water.  It will be absorbed and get to do it’s important job much quicker!  Plus, your stomach will thank you!

Armed with this knowledge, many people think that losing weight should be easy with enough exercise. You may take this as bad news, but the truth is that for those who aren’t used to exercising and are out of shape, beginning an exercise program may actually lead to weight gain.

This fact, however, shouldn’t stop you from exercising, as you’ll eventually turn the weight corner and start losing.

What is it about exercise that may cause some people to gain instead of lose weight?

Muscle Mass: One of the main reasons exercising can lead to weight gain is that it promotes the growth of muscle mass.

If you are not used to working out and haven’t used certain muscles regularly, after exercising your muscles will be sore and will increase in size. While you may burn off fat, muscle is denser than fat. Therefore, the weight you gain is in your muscles.

And take heart. Since muscles take up less space than fat, your extra weight doesn’t necessarily translate to larger size. In fact, once you start working out, you’ll probably become thinner, even if you maintain your previous weight. Instead of using a scale to determine if you are slimming down, have your body fat tested regularly or measure your body at certain areas.

If you see that you’re losing inches, then you know you’re on the right track.

Cardiovascular activities like walking, running, or swimming will encourage the growth of lean, toned muscles. Other activities such as weight lifting promote the growth of larger, stronger muscles that contribute to weight gain.

But there is good news in this. If you stick with the exercise program, your muscles will soon stabilize in size and after a time, become toned. After your muscles are strong and able to handle more strenuous workouts, you will be able to burn calories faster.

While it may be frustrating and disappointing to see the scale go up after starting an exercise routine, it shouldn’t stop you from exercising. You may just be building muscle faster than losing body fat. This can be especially true if you’re genetically prone to building muscle fast. The key is to incorporate plenty of cardio exercise in addition to strength training. That way you will burn plenty of calories during your routine and be more able to shed pounds.

Eating Habits: When you work out and burn calories, your body will feel the need to replace those burned calories.

This may make you feel hungrier than usual, which can cause you to eat more than normal – sometimes without knowing it. A good idea is to keep a food journal to track of the actual number of calories you are consuming.

You may also end up eating more calories and justifying their consumption since you’re exercising. After a good workout, you may see an ice cream sundae as a reward for the calories you burned. Just be careful. If you’re interested in losing weight, you can’t simply break even with your caloric intake and the amount of calories you burn.

At the same time, eating too few calories can be counterproductive and slow your weight loss. Without enough calories, your body may slow its metabolism. So eat plenty to keep your body well fueled, but choose healthy calories that will help your body recover after a workout and grow stronger.

Hydration: Depending on the time of day you weigh yourself, the scale may read differently. Your weight can fluctuate as much as five pounds depending on the amount of water or food you have recently consumed or the amount of water you have shed in sweat. It is therefore important to weigh yourself at the same time each day.

My exercise programs are specifically designed to produce results quickly.

Call or email today to test drive a program that will get the numbers on your scale headed in the right direction.

Today you have a clean slate with a brand new year spread out in front of you, filled with endless possibilities.

How will you harness your potential to create the very best you? I recommend using the teachings of Dr. Maxwell Maltz in his legendary book ‘The New Psycho-Cybernetics’.

Dr. Maltz created the original science of self improvement and success, so who better to turn to when you’re ready to take your life to another level. His teachings have stood the test of time.

Take the following and get all that you want out of 2012:

1) Use Your Imagination
If you thought that imaginations were only valued in preschool, think again. One of the key points in ‘The New Psycho-Cybernetics’ is the technique of using your imagination to reprogram and manage your self image.

You may have been exposed to self improvement strategies that tell you to ‘act as if’ or to ‘fake it till you make it.’ Those typically don’t work because your self image is still the same.

According to Dr. Maltz, your self image is the key to changing your actions and habits. If you want to lose 50 pounds, you first have to think of yourself as someone 50 pounds lighter.

Spend time in your imagination. See yourself 50 pounds lighter. Experience a day in your life at this slimmed down size. Imagine everything down to the smallest detail.

According to Dr. Maltz, this imagination time will begin to change your self image to that of a person 50 pounds lighter, and your actions and habits will fall into place.

2) Reject Negative Thoughts
Negative thoughts will undoubtedly arise as you use your imagination to see your ideal self. “I’m not really going to lose 50 pounds.” “I’ve tried losing weight before and it never works. I’m always going to be overweight.” “This imagination stuff is bogus. It won’t work for me.”

Dr. Maltz says that the instant you receive a negative thought simply dismiss it. Don’t spend any time on it at all.

The quicker that you dismiss negative thoughts, the less impact they will have on your self image. Also you’ll find that fewer and fewer negative thoughts arise once you get into the habit of dismissal.

3) Be Nostalgic For The Future
It’s so easy to be nostalgic for the past, especially when you only remember the good stuff. But what good does it do for you to wish for things that are long gone?

Dr. Maltz recommends developing nostalgia for the future.

In your imagination you’ve already lost the 50 pounds, so start pining for the future! Your self image will lock onto that picture and your nostalgic feelings will fuel the fire.

4) I’m The Kind Of Person That…
What kind of person are you?

• I’m the kind of person that loves sweets.
• I’m the kind of person that hates exercise.
• I’m the kind of person that can’t lose weight.

OR

• I’m the kind of person that eats fresh and healthy food.
• I’m the kind of person that keeps fit.
• I’m the kind of person that maintains an ideal body weight.

Your self image will fulfill any label that you put on yourself. The power is all in your hands.

What kind of a person do you want to be in 2012?

If losing weight is something you’d like to do this year, then call or email to set up a consultation. I’m the kind of person who LOVES to see clients like you achieve their goals!

Lindsay is still with FRESH! and has become one of the Superstars in our group program.  From where she started on Day 1, it’s been a remarkable journey that transformed virtually every aspect of her life from her thoughts, self-confidence, family relations, work, relationships, fitness level, and body.

The entire Team at FRESH! are happy to have Lindsay as part of our community and look forward to helping her reach all of the new and exciting goals we can dream up together!

Thanks Lindsay for the great energy and enthusiasm that you bring to our studio!  See you at the next workout!

I know what’s on your list this year and it isn’t found at your local department store.

You’re wishing for washboard abs—so I’ve put together “The Twelve Days of Christmas –Washboard Abs Edition” just for you.

On the First Day…Give yourself the gift of Burpees.
Created in the 1930′s by psychologist Royal H. Burpee, the burpee is an intense full body exercise that helps burn fat and tone muscles. A burpee is done in the following 5 steps: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.

On the Second Day…Give yourself the gift of Fiber.
Stocking up on fiber will do wonders for your abs. High fiber foods are nutrient dense and low in calories. Try these high fiber favorites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.

On the Third Day…Give yourself the gift of a Medicine Ball.
The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

On the Fourth Day…Give yourself the gift of Reduced Salt.
Too much salt leads to water retention—and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.

On the Fifth Day…Give yourself the gift of Oblique V-Sits.
Who really wants a muffin top? You don’t, so incorporate Oblique V-Sits into your routine in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

On the Sixth Day…Give yourself the gift of Lean Protein.
Along with fiber, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to washboard abs.

On the Seventh Day…Give yourself the gift of Sprints.
The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.

On the Eighth Day…Give yourself the gift of No Sugar.
Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. If you really want washboard abs, then say no to sugar.

On the Ninth Day…Give yourself the gift of Hanging Leg Raises.
This is one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.

On the Tenth Day…Give yourself the gift of No Grain.
If you’re serious about that six pack then put down the bread basket. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

On the Eleventh Day…Give yourself the gift of Mountain Climbers.
Here’s another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

On the Twelfth Day…Give yourself the gift of Washboard Abs.
Contact me about my tummy flattening programs that will get you those washboard abs that you’re wishing for. Call or email today to get started.

When the waiter comes she is still deep in thought over what to order. “What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?”

The young waiter looks startled but quickly rattles off his idea of a healthy meal. “The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.

That’s a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

Use the following tips as your guide to eating out right:

Appetizers
Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions with a quickness.

Don’t Order

• Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout won’t undo.
• Creamy dips. These are filled with fat and usually come with something fried to dip in it.
• Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

Do Order

• Green salad. Ask for very light dressing and no croutons.
• Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
• Lettuce wraps. These are delicious, protein-filled and low in carbs.

Beverages
Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.

Don’t Order

• Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no win situation.
• Sweet cocktails. Many restaurants are advertizing sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
• Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

Do Order

• Water. Don’t laugh! Water is the best beverage of all.
• Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
• Red wine. Stick to one glass, and drink responsibly.

Entrees
This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

Don’t Order

• Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then never, ever order a plate of pasta.
• Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.
• Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:

• Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
• Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
• Soup and salad. Stick with broth based soups that contain protein and pass on the breadsticks.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

Call or email today—I look forward to hearing from you.

Weight Gain season begins now and runs straight through New Year’s.

The next two months will bring ample opportunity for you to expand your waistline. Of course the choice is yours.

Why discuss it now and not mid way through December? Because now is your opportunity to plan for the weeks ahead. Once the craziness begins, you’ll be too busy to put a plan into action.

So let’s take this moment of clarity, this calm before the storm, to outline a two-part plan that will save your waist from unwanted holiday inches.

1) Part One: Your Exercise Plan. Exercise is the first thing people cut when they get busy, and the holiday season is notorious for empty gyms. This year do something different—obligate yourself to exercise. Promising to yourself won’t do it, you need to promise to others so that you won’t drop the ball.

• Sign up to work with a fitness expert – This is the perfect solution for consistent, challenging and effective workouts. I’ll give you the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating!
• Join a class – You won’t be as effective exercising on your own during the busy holiday season, so join a class for accountability. Find something challenging that gets your heart rate elevated and uses strength training.
• Get a serious exercise buddy – Some friends can be an awesome help while others end up pulling you down. When looking for an exercise buddy consider the following questions:
  - Do they share your fitness goals?
  - Are they fairly encouraging?
  - Do they give up easily?
  - Are they at your fitness level?

2) Part Two: Your Diet Plan.The holidays offer ample opportunities to indulge, so you need to hammer down some guidelines before hitting that buffet line. I’m not saying that you shouldn’t indulge in any seasonal treats, but use moderation. Don’t use the holidays as an excuse to eat until the point of being uncomfortable – will you really miss that bloated feeling? Decide which treats to cut out this year.

• Don’t bring edible treats to the office or to parties. You know that the leftovers will come home and you’ll end up eating far more than your share. This year do everyone a favor by not gifting fattening treats.
• When faced with a buffet line, load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a 2-drink maximum.
• Beware of holiday drinks – most are brimming with calories. Hot drinks from coffee shops, cocktails at parties and creamy eggnog are all very enjoyable and all filled with empty calories. Stick with hot tea or unsweetened coffee.
• Everywhere you go during the holiday season brings you face-to-face with a plate of sweets. To avoid being a bore but without adding inches to your waist, try the one treat rule. Each time you’re in a social situation that involves sweets just eat one, and enjoy your treat slowly.

You don’t have to gain weight this holiday season. The key is your mindset.

If you approach the holidays with the mindset of, ‘I deserve to indulge and I shouldn’t have to exercise’ then you’ll enter 2012 a few pounds heavier, a little less healthy, and with lower energy than ever before.

I believe that you deserve better. I believe that you should enter 2012 in better shape than you are today, healthier than you’ve been in a long time, and with more energy than you thought possible.

I’m here to help – call or reply to this email to set up a fitness consultation with me. I’d love to show you how to transform your body over the weeks to come.

Mark Sisson, an athlete, coach, and student on a lifelong quest for exceptional health, happiness, and peak performance (his words), penned the book, “The Primal Blueprint” to show you how to do just that.

At 55, he weighs 165 pounds with 8 percent body fat, eats as much food as he pleases, and rarely gets sick. He also says he’s healthier, fitter, happier and more productive than ever.

So what is Mark’s secret?

In his words, “Modeling your 21st-century life after our primal hunter-gather ancestors will help you greatly reduce or eliminate almost all of the disease risk factors that you may falsely blame on genes you inherited from your parents

Weight loss does not have to involve the suffering, sacrifice, and deprivation we’ve been conditioned to accept but instead is a matter of eating the right foods (plants and animals), avoiding the wrong foods (processed carbs—including grains—and trans and partially hydrogenated fats), and exercising strategically, for far fewer hours than you might assume, to reach your desired fitness goals.”

Here are The Ten Primal Blueprint Laws:

Law #1: Eat Lots of Plants and Animals
The bulk of the caveman diet is animal protein (organic, free-range, or wild sources of meat, fowl, and fish), a plethora of colorful veggies and fruits, and healthy fats (nuts, seeds, their derivative butters, certain oils, and avocados).

Law #2: Avoid Poisonous Things
For the caveman this meant staying away from poisonous plants. For you this means staying away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods. It also means cutting out grains.

Law #3: Move Frequently at a Slow Pace
The caveman spent several hours each day moving around at a low-level aerobic pace. This helped develop strong bones, joints, and connective tissue.

Law #4: Lift Heavy Things
Frequent bursts of intense physical effort were a daily part of the caveman’s life. Biochemical signals would be triggered that prompted improvements and adaptations in muscle tone, size and power.

Law #5: Sprint Once in a While
For the caveman a fast sprint meant the difference between being eaten and staying alive. Little did he know that those sprints were helping to increase his energy levels, improve athletic performance and minimize the effects of aging by promoting the release of testosterone and human growth hormone.

Law #6: Get Adequate Sleep
The rising and setting of the sun dictated the length of the caveman’s day. For us things are a bit trickier. Adequate sleep helps the immune system work optimally, and promotes the release of hormones that enhance brain and endocrine function.

Law #7: Play Without a TV or computer to entertain himself, the caveman would engage in hours of leisurely outdoor play. Relaxed play releases endorphins and provides a balance for mental stress.

Law #8: Get Adequate Sunlight
It’s impossible to obtain adequate vitamin D from diet alone. Getting regular sun exposure allows for proper vitamin D production, critical for healthy cell function.

Law #9: Avoid Stupid Mistakes
Observation and self-preservation were key factors in the survival of a caveman. Today’s world is full of distractions that leave us oblivious and careless. Take, for example, texting while driving.

Law #10: Use Your Brain
The human brain separates us from the animals. Intellectual stimulation is an important part of healthy brain function.

Rave Reviews: Despite its stringent requirements, the caveman diet is converting new followers by the boatload. Most people report losing 10 or more pounds in their first month and that they no longer feel bloated and sleepy after meals.

Should You Jump on the Primal Bandwagon? So, in light of the evidence, should you put down your whole wheat bagel and low fat cream cheese in exchange for a hunk of meat and pile of veggies?

Hold your horses.

Though the caveman diet has been proven to promote weight loss, times have changed. Could you really practice all of the Primal Laws while maintaining your modern life?

Yeah… I didn’t think so.

So, where do you go from here? You want to lose weight, to protect yourself from disease and to look and feel great.

A great solution, that doesn’t require drastic change, is to take 3 bits of advice from the caveman—advice that will promote weight loss, decrease your risk of disease and will get you looking and feeling great.

1. Make Plants and Animals the Focus of Your Diet: This will quickly lead to weight loss and increased energy. Don’t be so hard on yourself that everything you put in your mouth has to be caveman approved – but make it the majority of your diet.

2. Cut Out Processed Food: The simplest way to promote weight loss and to encourage good health is to eliminate processed foods from your diet. When you replace processed foods with fresh produce your results will be immediate. Not only will you feel healthier, you will have more energy than you’ll know what to do with! * Want to eat a Caveman approved dinner? Check out my recipe below*

3. Exercise: Since you will need an outlet for all that extra energy, acquire a new hobby—one that gets you moving. Have you ever met a lazy caveman? Of course not. (And this is not just because you were born a few centuries too late!) Cavemen were forced to be active in order to survive. Hunt dinner. Build a fire. Move a fallen tree. Create shelter. You get the idea If you want a lean, muscular body then exercise must become a part of your daily life.

This is where I come in. Let’s meet one-on-one to design an exercise program that will fit your unique goals.

Call or email today to get started.

While I was happy that he was excited about these changes, my heart sank because I knew that challenging times would likely lay ahead for him.  Because he had not followed the guidance we gave him during his coaching, I know that the return to “normal” would be a struggle.

He informed me that he wanted to come back to see us once he had lost some more weight.  In his words, “then I can be skinny when I start getting fit”.  Strange logic if you ask me!  I’ve always believed that the actions and behavior associated with “getting fit” would help you lose weight and get healthy in the process.  But you never know, I may have missed some fundamental principles in my 20+ years as a health and fitness professional!

I’m VERY familiar with the mandate and approach of these pseudo medical centres, but decided to ask him what types of things they recommend.  As explained by him, here is what they recommend…

•     He is eating approximately 500 calories per DAY
•     He gets regular vitamin B12 injections
•     NO exercise

The thing that still shocks me is how many people flock to these places.  YES, you WILL lose weight during your time at these centres.  However, we’ve worked with DOZENS of clients who have gone to these places and haven’t found a SINGLE ONE who has been able to keep their weight off permanently.  In fact, most of the people we see have messed up their metabolisms (and psyche) so badly that it takes up to 2 years to repair the damage that’s been done.

The fact that any self respecting doctor would “recommend” this approach is appalling, and I feel they should have their medical license removed for the harm they are doing to people in the long term.  Perhaps these doctors missed the day of medical school when they talked about the Hippocratic Oath?

Let’s break down the format of these weight loss centres to a simple summary of the physiology at work here.

First,  eating 500 calories per day will definitely help you lose weight in the short term.  It’s called STARVATION!  We know it works.  Just look at people in POW camps, those stranded on desert islands, and contestants on several reality shows!

The problem comes when you go back to eating a NORMAL healthy diet.  Even a low number like 1500 calories per day will TRIPLE your previous calorie intake.  Additionally, you body has been starving itself so it will grab on to every morsel of food to store the calories because it’s pissed off at you for starving it and doesn’t know when you may feed it again!

If the 500 calorie level is maintained for too long, your overall metabolism will slow down to conserve energy, your body starts surviving off sugars, and saving fat for a “rainy day”.

Second, the reason you may feel great at these weight loss centres is because they pump you full of vitamins (particularly B12).  People often call these “Happy Shots” because they give you a temporary boost of “well being” that puts you in a good mood, despite starving your butt off (pardon the pun)!  Denial is a wonderful thing!

Third, it’s actually good that they don’t encourage exercise under these conditions because you would probably pass out from lack of fuel to power your workouts.  It’s conclusively proven through decades of study that COMBINING exercise and HEALTHY nutrition is the single best way to create LASTING weight loss.

Any program that doesn’t recommend exercise is negligent on a number of fronts.  First, MUSCLE is the engine of your metabolism.  The lower levels of muscle you have, the less calories you will burn each day (even when you are sleeping).  Exercise is the only way to build muscle.

Second, exercise allows you to create a fitness level and movement skills to support the activities you need to do in life.  Do you get winded going up a flight of stairs?  Struggle to pick up a box off the floor?  Back hurt when you try picking up your kid? Knees and hips hurt when you sit down and stand up?  All of these things are common daily activities and the associated frustrations can be easily eliminated through a simple exercise and activity plan.  It’s NOT about being an elite athlete or killing yourself in the gym.

It’s about challenging yourself to improve your quality of life and caring enough to actually do something about it!  If this “doing” something involves starving yourself and getting regular vitamin injections, you will continue to be frustrated (once you gain the weight back…and then some).  It’s time to SNAP yourself out of this dream (nightmare?) and start to look at realistic solutions.

There are many available and the right ones will depend on your individual situation.  You have the power and control within you to exercise regularly, eat healthy, and live a fantastic life, but first you have to stop lying to yourself that these “quick fixes” are going to work.  How have they worked in the past?  If you are in this situation, I’m sure this isn’t the first time you’ve attempted to lose weight.  In fact, “losing weight” is the primary problem because you are continually dealing with the SYMPTOM of your mindset and behaviors rather than getting started at changing the ROOT CAUSE of your frustration!

If you are ready to do things RIGHT this time, and start achieving long term, sustainable results by changing your LIFE and not your weight, just call 403.217.2730 or book a FREE no-obligation Consultation with one of our Lifestyle Transformation Experts.  We do require that you leave your “quick fix” mentality at the door and open your mind to the possibility of change in order to work with us!

So, when our former client comes back beaten down, frustrated and stressed because he is gaining the weight back, we will start the journey of rebuilding his metabolism, lifestyle, and mindset from the ground up.  It will take longer because of his journey into the world of “medical” weight loss, but at least he will have learned a valuable lesson about cause and effect relationships and the value of commitment to a purpose!

Yours in Health,

Tim Borys

P.S.  On a side note, all of the Calgary LA Weight Loss Centre locations have closed (in fact it was all across Alberta).  Hopefully these people will look for sensible solutions to their challenge instead of searching for a “quick fix”.

If you (or anyone you know) are affected by the closing of these LA Weight Loss locations, please contact us.  We would like to help out in any way possible and will provide a special offer to try us out for FREE.