Almost every new client comes to me with the desire to lose fat – for a variety of reasons. The most prevailing reason that I hear is that they want to look more fit and attractive as a result of the fat loss.
Maybe losing fat in order to look better is a strong enough motivator for you, but I’ve found that most people need something more compelling. My experience with helping my clients achieve their fat loss goals has really opened my eyes to exactly what they gain when they lose the extra weight.
My hope is that by reading the 5 Big Benefits of FatLoss below, you’ll feel the driving motivation that you need to jump into fitness with both feet, and that you’ll find out just how amazing and capable you’ve been to achieve your goal all along.
Big Benefit #1: Confidence
You may not consider it a concrete benefit, but that doesn’t stop confidence from being one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.
Additionally, when your confidence increases after losing a few pounds, you’re poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.
Big Benefit #2: Money
It may be difficult to understand how losing weight saves you money, but it happens. How? When you start eating and drinking healthier options, this means you are most likely preparing meals at home, and dining out less often. Additionally, losing weight may make it possible to stop taking certain medications, which will help save you even more money.
On top of that, when you lose weight, you get a boost of confidence. (See previous point.) That boost of confidence will change how you handle yourself at work, helping you make the right impression on your boss, so you can get the promotion you need.
Big Benefit #3: Better Health Now
Go to the doctor with some sort of health condition, and unless it’s the common cold or flu, losing a few pounds can almost always help you manage the condition better. From diabetes to heart disease to joint pain, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.
As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!
Big Benefit #4: Better Health Later
Today isn’t the only time your health will improve if you lose some fat. Shred some pounds and you’ll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay. A few health issues you can cut your risk for by cutting fatare diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.
Big Benefit #5: Everything Tastes Better
As you settle into your new fat-burning lifestyle that includes eating healthily and working out regularly, you’ll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won’t swallow it before tasting or chewing. You will take your time and really savor the flavor.
And when you do start chewing your food and enjoying the flavors, your brain will have time to register when you’re full and cut you off before you stuff yourself with more calories than you can burn. Do this regularly and you’ll lose even more fat!
I’ve dedicated my career to helping people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.
Call or email now to get started on an exercise program that will make fat burning second nature, and will transform your body for the best.
Are You Hungry?
When you find yourself reaching for a candy bar—WAIT! Are you really even hungry? Or are you simply eating out of habit? Next time you find yourself gravitating toward a junk food fix do a short burst of physical activity instead. A dozen jumping jacks, 15 sit ups, a walk around the block… you get the idea! By the time your heart rate returns to normal you will find that your craving has passed—and not only did you save yourself from empty calories, you burned extra calories as well!
Low Carb Spaghetti and Meatballs
So you ditched that package of high-carb noodles from your pantry, now learn to love nature’s healthy noodles: spaghetti squash. If you haven’t yet tried spaghetti squash then you’re in for a real treat. A pile of tender spaghetti squash strands piled high with protein and veggie meatballs makes the perfect fitness meal.
*Always buy organic ingredients*
Here’s what you need:
2 pounds organic, grass-fed ground beef
1 pound lean, sweet free range turkey sausage
4 celery stalks, diced
1 yellow onion, diced
3 carrots, diced
3 pastured eggs
1/2 cup almond meal
2 Tablespoons dried oregano
1 teaspoon garlic powder
dash of celitc, or sea salt and pepper
Optional: handful of olives
14.5 oz can diced tomatoes
1 can NO high fructose corn syrup tomato paste
splash of white wine
2 cups fresh basil, chopped
6 garlic cloves, chopped
dash of salt and pepper
Preheat oven to 375 degrees F. Wash spaghetti squash and poke all over with a knife. Place directly on the middle oven rack and bake for 1 hour. Remove from oven and allow to cool. Once cooled, slice in half and remove the seeds. Scoop the spaghetti squash strands out with a large spoon, set aside in a bowl.
Throw all of the meatball ingredients into a large bowl and mix with your hands. Form into large, golf ball sized meatballs.
Combine all of the sauce ingredients into a medium bowl and mix well.
Cook with Crockpot: Place the meatballs in your slow cooker. Cover with the sauce and cook on low for 6-8 hours. OR Cook with stovetop: Place meatballs in a large pot. Cover with sauce and cook, covered, over low heat for 2-3 hours.
Place a scoop of spaghetti squash noodles on each plate, top with meatballs and some sauce and then throw on a few olives.
Nutritional Analysis: One serving equals: 266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein
Subscribe to Our Newsletter
Get motivating health and fitness articles sent directly to your inbox.
Has your exercise routine gotten stale?
Boredom with your routine quickly leads to shorter and shorter workouts, and then before you know it you’re skipping the gym altogether.
While it’s common knowledge that the most effective exercise routines aren’t routine at all, most of us stumble through the same exercises every time we hit the gym. And then we wonder why our results are lackluster.
In order to really see results your routine must continuously change and challenge your muscles in new ways. Here are 5 ways to refresh your existing workout routine in order to see quicker and more dramatic results…
Refresh #1: Circuit Training
The days of doing single sets of each exercise are over, now it’s all about circuit training. Increase your workout intensity by creating a circuit with 4 exercises and moving quickly between each one. Circuits will keep your heart rate up for longer periods at a time and will force your muscles to work double time.
Always choose different exercises to be included in your circuit, to really keep up the intensity and the challenge. Also vary the resistance and increase the load at each session.
Refresh #2: Go Heavier
Most of us grab the same weights each time that we exercise, simply out of habit. Unfortunately this is one habit that is seriously hindering your results. Next time that you reach for a set of dumbbells grab heavier ones. This will force you to do fewer repetitions, and will challenge your muscles with greater intensity.
Always use a spotter when using a heavier weight than you’re used to.
Refresh #3: One Side at a Time
Do you find yourself doing presses, curls, raises and squats with both arms/legs at the same time? Increase the challenge and focus by singling out each arm and leg alone. Focus all of your effort and concentration on that single movement and be sure to increase the weight as you’re able.
Have you tried single legged (pistol) squats lately? The act of using one leg forces all of your core stabilizing muscles to pitch in. Start without any weight at all, simply focus on your form and range of motion. You’ll be surprised how sore you feel the next day!
Refresh #4: Pump Up Music
Do you have a personal exercise playlist? This is a quick way to instantly add some pep to your workout. Spend time selecting each song to add to the playlist. These songs should be ones that get your toes tapping and get you in the mood to move. Songs with a strong beat are always a good choice.
Make your playlist long enough to cover your entire workout time. It’s great to have fun, upbeat songs without any repeats. Unless you have a specific song that really gets you going – in that case play it on repeat!
If you have Spotify, check out and subscribe to my killer SHREDFAT workout playlist.
Refresh #5: Know Yourself
Are you highly competitive? Then the best way to push yourself during your next workout is to exercise with someone who is in a little better shape than you. You’ll spend the workout pushing yourself to new heights.
Are you happiest in nature? Then move your workout to the great outdoors. Find a new and challenging outdoor activity to immerse yourself in.
Are you a social person? Then structure your workouts around a group of likeminded, fit individuals. Don’t try to go at it alone.
Tap into that unique part of yourself that make you tick and cater your workout time in a way that best suits your needs. You’ll be happier with your results and you’ll be more likely to stick with it for a longer period of time.
Use these quick and effective workout refreshers in your routine to instantly see improved results. Don’t forget to change things up often, and to always keep your muscles guessing.
If designing and redesigning your workouts doesn’t sound like something you want to spend time figuring out, don’t sweat it, let me do the work for you. My programs are specially designed to blast fat and to build muscle in all the right places.
And you’ll never get bored or do the same routine twice when you’re working out with me!
Call or email me today to get started on a fat loss program that really works… and yes we do online training here at SHREDFAT INC!
Holiday-Proof Fat Loss Tips
Don’t deprive: If you feel hungry, eat. Follow up a day of indulgence with small sensible meals centered around high quality fat and protein.
Exercise time: Don’t skip your workouts during busy holiday weeks. You’ll benefit more than ever from the stress relief and metabolism boost that a good workout delivers.
Share Healthy: Bring a healthy dish to your next holiday party and be sure to fill your plate with it. This is a great way to make sure that you’ll have a healthy option, and you’ll also share good health with your friends and family.
Drink Low Calorie: High calorie drinks are everywhere during the holidays, and these beverages are the easiest way to pack on the pounds. Be extra cautious with your drink order, stick with low calorie options and always drink a glass of water in between each alcoholic drink.
Festive Turkey Burgers
Can’t get enough of those holiday dinner flavors? Then you’ll love these Festive Turkey Burger patties! No need for a bun, just a dollop of cranberry sauce and it’s good to go – protein style. Wrap in a large lettuce leaf if you’d like. Remember buy organic ingredients when possible. Servings: 6
Here’s what you need…
2 tablespoons coconut oil
1/2 yellow onion, chopped
1 celery stalk, chopped
1 small green apple, minced
Sea salt and black pepper
1/3 cup blanched almond flour
1 lb organic free range ground turkey
2 teaspoons poultry seasoning
1/4 cup flat-leaf parsley, chopped
2 tablespoons Dijon mustard
1 Tablespoon olive oil
Place a large skillet over medium heat. Add the coconut oil, onion, celery and apple. Season with sea salt and black pepper. Sauté for about 5 minutes, until tender. Stir in the almond flour, transfer to a medium bowl.
Mix in the turkey, poultry seasoning, parsley, Dijon and egg. Form 6 patties.
Wipe out the skillet, add the olive oil and cook the patties over medium-high heat for 12 minutes, or until cooked through. Serve with a dollop of cranberry sauce. Enjoy!
Nutritional Analysis: One serving equals: 345 calories, 26gfat, 571mg sodium, 10g carbohydrate, 2g fiber, and 16g protein.
Should we eat everything on our plates?
It’s no secret that people are larger today than ever before. Waistlines have expanded over the last forty years and studies show that potion sizes have grown as well.
Researchers from New York University found that average portion sizes started to grow in the 1970’s, rising quickly in the 1980’s—and this phenomenon hasn’t shown signs of slowing. A “large” order of fries from McDonalds’ weighs the same as 1998’s “Supersize” fries. And it doesn’t stop there. Check out these eye-opening figures, provided by the National Institutes of Health:
Today’s 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago.
Today’s 5 ounce muffin has 500 calories. This is 310 calories more than muffin 20 years ago.
Today, a large cookie has about 275calories. This is 220 more calories more than a cookie 20 years ago.
Today, a 3 cup chicken Caesar salad has790 calories. This is 400 more calories more than Caesar salads 20 years ago.
I’m here to get you started on an exercise program that will change your life and shape forever. Now, back to our discussion on portion distortion…
Now that you know portion sizes today are far larger than you really need, what are you going to do the next time you go out to eat? Try the following 3 tips and watch as your waist begins to slim and your confidence soars.
Trim-Down Tip #1: Re-program Your Mind
I’m sure your mother did a great job when she taught you to “clean your plate.” The problem now lies in the fact that your plate is usually loaded with more than 3 times the calories that you really need. So what’s the solution?
Realize that it is O.K. to leave food on your plate. Eating everything on the plate is probably a habit now, but it is one that you can break. Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full then stop eating. Don’t worry—your mom won’t send you to your room!
Trim-Down Tip #2: Slow Down
I know that this is a tough one—so bear with me. These days we are in such a hurry, we rush to work, rush to lunch, rush through errands and then rush home. So it is no wonder that food consumption is no exception. Most meals are devoured before your stomach has the chance to let you know that it is full.
Eat your next meal slower than usual. Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations—you just tailored your portion down to its proper size.
Trim-Down Tip #3: Go Halfsies
I understand that it may be very difficult for you to leave food on your plate, even though your mother isn’t looking over your shoulder, and even if you eat slowly. No problem—you just need to do some strategic planning. The next time you go out to eat do one of the following two options.
1) Share an entrée with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate.
2) If sharing isn’t an option then ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you put half of it into the to-go box. You are now left with a reasonable portion and even have your next meal taken care of.
Getting you into great shape is my passion—it’s a job that I don’t take lightly. Allow me to get you fit and strong the safe, healthy way. Call or email today to set up our consultation, either online or in person! Let’s do this!
You’re In Charge
There may be certain aspects of life that you do not have direct control over, but what ends up in your mouth is not one of them!
You control what you eat.
When faced with extra large portions exercise your right to chose wisely and your body and waistline will thank you for it. Couple this with a regular fitness routine and you will find that reaching and maintaining your goal weight is easier than ever.
Best Spinach Salad Ever
The first thing that you’ll notice about this salad is that it tastes amazing. It also doesn’t hurt that spinach is an extremely nutrient-dense food. The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat.
Here’s what you need:
8 cups cleaned organic spinach leaves
3 organic oranges, peeled, sliced and quartered
2 organic cucumbers, peeled sliced and quartered
1/8 cup raw organic macadamia nuts, coarsely chopped
1/8 cup raw organic sunflower seeds
2 Tablespoons poppy seeds
1 cup organic strawberries, sliced or whole raspberries
1/2 cup white balsamic raspberry blush vinegar
Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
Add the vinegar and toss well.
Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.
Spread the word. Forward, tweet, and email this newsletter to your friends, family, and coworkers.
Subscribe to Our Newsletter
Get motivating health and fitness articles sent directly to your inbox.