I hope you’re doing great and that 2010 is off to an awesome start for you!

This post is a little different than my last few.

It’s a new year. You probably have some health and fitness goals for the next 12 months.

Here’s the deal:  I want to help you achieve those goals.

So what I want to know from YOU is; what can I do for you?

What do you need more clarification on?

What topics should I cover in the next few blog posts?

In the comment box below let me know what you need help with, and what I can
do for you to help you reach your goals for 2010.

Rock on!

Halloween has turned into the biggest adult holiday in the USA.

And why not?

It’s a great bash, where you get to dress up, play tricks on your friends, and get scary chills under the full moon.

Some people have trained hard up until Halloween, and come party time they wear sexy, skimpy outfits:

Others, well…. they’ll try to cover up as much as possible:

So a few people are going to take charge of their fitness, and the rest are going to WISH that they had…

To help you look your best on October 31st, I’m going to share 5 cool ways to lose 5 pounds before Halloween

Lose 5 Pounds Tip #1: Cut Out All Wheat Products and Processed Carbs

Wheat messes with your digestion, PLUS it bloats your body.

If you want to get rid of lower abdominal bloating, cut out the wheat. (Yes, even WHOLE WHEAT products)

The bloat is caused by gluten, which is a sticky substance with a glue-like consistency.

Gluten is extremely hard to digest, and causes digestive discomfort, gas, and bloating.

What contains more gluten than any other grain, so cut out all breads, cereals, and crackers until October 31st.

I’ve had clients lose 7 pounds in 7 days just by cutting out all grain products.

Lose 5 Pounds Tip #2: Eat Every 2-3 Hours

Eating more often increases your metabolism, so that you burn more calories during the day.

It also keeps you fueled so you’ll have more energy for exercising, playing, and doing all of the fun stuff.

Now, these don’t all have to be big “meals”

Here’s an example of 2 snacks from my 21 Day Rapid Fat Loss Plan:

Snack 1:

• 1/3 cup low fat cottage cheese
• 1/4 cup raspberries
• 2 TBSP walnuts

Snack 2:

• 2 pieces string cheese
• 1/2 small piece fruit

Think of your metabolism as a campfire.  If you throw on a big, damp log twice a day, it smolders and leaves lots of charred ashes.  This is like eating only 2 meals a day.  You end up with low energy and a bunch of extra stuff (belly fat).

To make your fire burn bright and hot, use smaller sticks more often.  This is like eating smaller meals throughout the day.

Lose 5 Pounds Tip #3: Exercise Using Mini-Circuits

Instead of traditional exercise routines, where you do a set of squats, rest for two minutes, then do another set of squats, put 2, 3, or even 4 exercises together in a mini circuit.

This allows you get much more work done in the same amount of time, allows you to get in your “cardio” DURING your circuit, and creates that lean and toned look that everyone digs.

Here’s a simple circuit you can do at home (notice how it keeps the blood moving through the body):

1. Lunge with back foot on chair – 10 reps each side
2. Hindu pushup – 8 reps (Here’s a video demonstration: Hindu Pushups)
3. Up/Down Planks – 45 sec (Video: Up Down Planks)
4. Mountain Climbers – 45 sec

Repeat 4x

Using paired exercises and circuits has been shown to increase your metabolism for 38 HOURS after your workout!

Lose 5 Pounds Tip #4: Cut Your Calories

If you aren’t following a meal plan currently, here’s how to change up your nutrition plan to lose fat:

Step 1: Determine how many calories you’re currently eating

Step 2: Cut 20% or 500 Calories, whichever is lower

And in this case, the only calories you’re allowed to cut are from carbs and fat.  We need to keep your protein intake high to keep your lean muscles and raise your metabolism.

There are 3500 Calories in a pound of belly fat.  Going by pure numbers, cutting out 500 Calories a day for a week equals a pound of fat lost every week.

Lose 5 Pounds Tip #5: Toss Your Scale

Yes, the title of this post is “5 Ways To Lose 5 Pounds For Halloween”, but your scale weight isn’t as important as your body composition.  The only catch is that it’s tough to get your body fat percentage tested regularly and accurately.

Instead, get a tape measure and measure these areas:

• Around the largest part of your belly/love-handle area
• Upper leg (thigh)
• Lower leg (calf)
• Chest (across nipple line – men, below breasts – women)
• Between belly button and nipple line (upper abs area)
• Shoulders
• Upper arm
• Neck

Do this once per week, paying special attention to your stomach measurement.  The bigger this number is, the younger you’re likely to die.

And having a big waist measurement doesn’t make for a good Halloween costume, either…

Now, lots of times when we’re learning about something like health and fitness, we get lots and lots of good ideass but don’t act on ANY of them.

Listen, 5 good ideas ACTED ON are more valuable than a thousand that get filed away in the back of your brain.

If you want to:

• Fit into your skinny jeans
• Make better choices for your family
• Get a flat stomach, toned arms, and a tight butt
• And have more energy to take on the day….

Get started right away!

If you start taking MASSIVE ACTION TODAY, you could easily lose TEN POUNDS by Halloween.

And that would make this your Best Halloween Ever!

Special Guest Post By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

“A woman’s workout should consist of leg raises, biceps curls with soup cans, and triceps kickbacks with water bottles.”

Can you believe that silliness?

Neither can I, but that is what passes for “professional fitness
advice for women” these days.

I could see this info being accepted in the 1930′s (maybe?), but in the year 2007? Please…

Does anyone really believe that biceps curls with water bottles is going to prepare women to carry their children to bed, a bag of heavy groceries in from the car, or swing a sledgehammer during home reno’s?

No way. You need real-world workouts and fat loss advice. Not fluff.

Am I the only one that finds those types of recommendations disrespectful to the physical capabilities of women? You’d think that Linda Hamilton’s chin-up scene in Terminator 2 would have turned the tide of female fitness, or perhaps Demi Moore’s GI Jane.

I’ve watched women get fit fast at almost any age with Turbulence Training. In fact, we’ve had girls from 18 to 82 years young kickin’ butt with Turbulence Training.

Today, I want to share the story of a classic “supermom”, you know the mom with 3 active kids that has to drive them everywhere, eat on the run, and still find room for workouts. Her name is Brandy Kirton, and she’ll show you how real women train, eat, and find the time to do it all with proper planning.

CB: Brandy, tell us about your past exercise and nutrition experiences. At what point did you find out about Turbulence Training and what persuaded you to start using it?

BK: I started working out back on high school. I’m 32 now.

I became a personal trainer for a few years in my early 20′s. So I learned a lot about nutrition and weight training. I have been in great shape and not so great shape in the last 10 years. I think I found Turbulence Training just surfing the web and decided to give it a try. I was desperate to lose weight after my 3rd kid.

CB: And how was this a change from what you had done in the past?

BK: I was doing 30 minutes of cardio and then lifted for 30 mins 3 to 4 times a week. That was if I actually could make time.

I would not work out if I knew I couldn’t get it all in. I would think, “What’s the point of 20 mins?”.

CB: What kind of results have you achieved with Turbulence Training? And is there anything else, besides the results, you love about the Turbulence Training programs?

BK: I love how it changes every month so I never get bored. I also love that I have no excuse about not having time to fit it in.

My results have been great. I am getting toned up and consistently losing inches. I also have a lot more energy.

CB: Do you workout at home or in a gym?

BK: I have to work out at home. No time to get to a gym.

CB: Has Turbulence Training had a positive impact on your lifestyle?

BK: Turbulence Training has made a huge impact on me. I don’t feel like it takes up my whole day or get bored of the same thing day in and day out.

I feel strong and love the daily emails. It helps me stay motivated.

I work full time, have three kids 9, 5, and 11 months, and a husband. My older two kids play every sports so there really is no extra time.

I have to get up at 5:30 to work out before they wake up but its worth it. I feel great after I am done and no matter what happens that day I have already got my work out in which feels great.

CB: Do you have any social support? If so, how has this helped you?

BK: My mom comes over in the mornings to work out with me. I need that accountability so that I don’t sleep instead. Its hard to get up but I always feel so much better when I do.

CB: What are your daily obstacles and temptations that you have to avoid with respect to nutrition and training? And what strategies do you use?

BK: With all the practices, games and running around I have to do its hard not to grab McDonald’s with the kids.

I try to either bring food with me or wait until I get home. If I have to eat out I do try and find grilled chicken or subway.

CB: How do you plan your nutrition?

BK: I have to go shopping on Sunday to stock up on all my healthy food. Otherwise I will eat whatever I can find which usually is not good for me.

CB: Thanks Brandy, keep up the great work.

****
The message is clear. Plan, prepare, commit, and be consistent.
Brandy didn’t use any magic pills or potions to succeed, she simply found a great workout plan, and did what she had to do.

As a supermom, Brandy practically has to create time out of thin air in order to do her workout, but again, she knows what she has to do and she does it. She’s committed. She has social support. She knows the correct options for eating on the run.

She has made the effort to plan for the obstacles (lack of time,
workout motivation) that we all come across. And by doing that,
she’s cleared a simple path to success.

And she doesn’t waste time in the gym with slow, boring cardio
workouts. Instead, she sculpts her body in half the time with the
Turbulence Training workouts.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Yesterday I asked one of my personal training clients why she hesitated so long before coming to see me.

She was nervous, was scared it didn’t work, and thought she could do it on her own…

Then she said, “I looked in the mirror and I didn’t recognize the woman looking back at me.”

Are you starting to notice fine lines and discolorations creeping onto your face?

Does that affect your self-confidence?

Worry not!

Right here I’ve got SEVEN great tips to help you look younger!

Now, you should understand how your skin works.  Your epidermis is the part of your skin that you can see.  It protects you from pollution, UV rays, and other funk that can cause damage.

PLUS, your epidermis can rejuvenate itself by shedding any cells damaged by this funk and putting new cells in their place.

When you REJUVENATE your skin, you look younger.  Cool, eh?

(I love the word “rejuvenate.”  You were juvenated, you lost it, and then you’re juvenated again.  Sweet.)

Awesome Tip To Look Younger Number 1: Act Like A Vampire

You know that the sun’s UV rays wreak havok on your skin.  Not only can they cause cancer, they also lead to premature aging.

Minimize your direct sun exposure and if you do go out, wear a sunscreen.

My daily moisturizer (see below) has a 15 SPF, just as a basic precaution.

Awesome Tip To Look Younger Number 2: Curl Up And Close Your Eyes

Ever hear the phrase “beauty sleep”?

Sleep deprivation saps your energy and makes you drag all day.

It also causes circles and bags under your eyes.

So get a comfy pillow, pair it with a dark bedroom and you’ll look younger after a good night’s sleep, I promise.

Awesome Tip To Look Younger Number 3: Work Your Muscles

Science has repeatedly shown that a sedentary lifestyle leads to premature aging.  So move your body!

Exercise also flushes your skin, raises your metabolism, burns fat, and tones your muscles.

(The best exercise around is at my great bootcamp in carson city!  Send me a message and I’ll hook you up!)

Awesome Tip To Look Younger Number 4: Moisturize

A good moisturizer plumps up and hydrates your skin.

Look for one with vitamin A to help reduce wrinkles.

I use one by Aveeno that also helps to clear skin blemishes.

Awesome Tip To Look Younger Number 5: Chug Some Water

My athletes are surprised that I can tell they need water just by looking at their skin.

Dehydrated skin just looks DIFFERENT.

Drinking plenty of water keeps your skin supple and healthy.

Start with ten big glasses of water every day.

Awesome Tip To Look Younger Tip Number 6: Eat Like A Champ

Free radicals cause aging from the inside out.

You can fight free radical with the antioxidants found in fruits and vegetables.

Omega-3 fatty acids also help keep your energy high and your skin young.

If you want to see the nutrition guidelines I recommend to all of my personal training clients, check out tip number five on this post: Get Kitchen Smart

Awesome Tip To Look Younger Number 7: Exfoliate Regularly

I’m not good at exfoliating.  I’m too rough with the loofah or anything with with crushed apricot pits.

When you exfoliate, you take off the dead skin cells on the outermost layer of your epidermis and reveal the newer cells underneath.

That’s it!  Seven great tips that will make you look younger almost instantly!

Have fun

While I’m definitely not the next Jamie Oliver, I DO know a thing or two about body transformations.

And if you want to make rapid and lasting changes in the way you look and feel, the kitchen is a great place to start.

Here are six dumb things that I see people doing in their kitchens.  (If you fix these, you’re well on your way to a rockin’ bod!)

Dumb Thing Number One: You Don’t Know How To Cook

My good buddy Chris has a cool saying: “The More You Cook, The Better You Look.”

This is probably MY biggest kitchen weakness (I’m still proud of myself for opening a can of tuna without getting fish juice all over my hands)

If you want to eat well while also eating healthy AND save a pile of cash by not eating out all of the time, then learning how to cook is for you!

Not sure where to start?  Grab a copy of The Healthy Urban Kitchen!  It’s full of great recipes, shopping tips, and the basics of healthy cooking.

Dumb Thing Number Two: You Rule At Workouts, But Suck At Eating

Working out is fun (especially with me!), but eating right can feel like a drag.

During your workout, you have a trainer and fellow trainees encouraging you, but you’re all alone in the kitchen.  Or worse, you have family and co-workers calling you a “crazy health nut” just for adding green veggies and skipping dessert.

You’d be surprised how many people I know who try to out-train their crappy eating habits.

But look around the next time you visit the gym.  Two people can train on the exact same program, but one will get results and the other won’t.  What makes the difference?  The 23 hours a day that they AREN’T in the gym.

You’ve got to stop rationalizing to yourself that just because you exercise you have the right to eat whatever you want.

Dumb Thing Number Three: Your Pantry And Fridge Are Empty

Or even worse, they’re full of junk!

What do you do if you don’t have time to cook?  And your trainer says you need to eat six times a day?

The best thing to do is have a supply of handy foods that you can just grab and go.

Keep these in you kitchen at all times:

• Raw Nuts. I get a big bag of almonds and a big bag of walnuts from costco and throw a handful of each into a baggie to make sure I get enough healthy fats and fiber during the day.
• Fruits and veggies. I hold bell peppers and eat them like an apple.  Apples are great too! Baby carrots, celery, bananas, you name it, keep it in your kitchen.  I consult with a LOT of people, and I’ve never had someone who got fat from eating too many fruits and vegetables.  So chow down!
• Tuna and salmon.  Canned meat is okay, but for traveling, I LOVE those sealed packets you can get in the same aisle at the grocery store.  No draining, no mess!
• String Cheese. It travels well and is quick and easy.  Plus you can eat it super-fast.

Having some simple things like this on hand will keep you on the path of success.

(Oh, I’ve got a great post coming up soon that will REALLY help you with food shopping!)

Dumb Thing Number Four: You Don’t Spice Things Up

I talk to so many people who are eating plain tuna and chicken.  They have to choke it down.  Eeeew.

That takes too much willpower for me.  I’d much rather someone add some spice to their meals to, oh I don’t know, MAKE THEIR FOOD TASTE GOOD! (Food that tastes good takes MUCH less willpower to eat)

You can get a lot out of just salt and pepper.  But check out the spice aisle at the store.

Cooking fish?  Grilling beef? Baking chicken?  Look at the pre-mixed spices.  They very cleverly put the name of what meat they’re designed for on the label.

Steak?  Grab a bottle of “Steak Seasoning”.  It’s that easy!

For salads, add some vinegar.

I put salsa on almost everything.

All of these spices really pep up the flavor of your food, without screwing up your calorie counts.

Dumb Thing Number Five: You Obsess Over Details

Yes, you need to know what, how much, and when to eat.

But a lot of people spend months gathering information and end up never using it.

That’s why I make it as simple as possible with these 7 Fundamental Rules Of Nutrition:

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.
2. Eat complete (containing all the essential amino acids), lean protein with each meal.
3. Eat fruits and/or vegetables with each food meal.
4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.
5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
6. Drink only non-calorie containing beverages, the best choices being water and green tea.
7. Eat mostly whole foods (except workout and post-workout drinks).

Follow these 7 guidelines and THEN I’ll give you more exact details…

But until then, focus on these seven and you’ll be doing better than 98% of people.

Dumb Thing Number Six: You Buy Crappy Diet Products

I talked to a woman last week who decided not to try my Carson City Bootcamp BECAUSE SHE IS SPENDING OVER $300 A MONTH ON DIET PRODUCTS!!

Obviously she’s the exception, not the rule.  Still, you didn’t get fat by taking pills, you’re not going to get slim by taking pills either.

There are a few supplements I recommend.

Fish oil.

A post-workout shake.

A multi-vitamin.

And depending on your goals, maybe two or three others.

Stick to a proven exercise and nutrition plan and you’ll have a great body while all of the pill takers will just be getting fatter.

And now it’s YOUR turn.  What dumb things do you (or your friends) do in the kitchen?  Leave a comment below!

Special Guest Post by Craig Ballantyne

Fat loss is easy once you understand how hard it is.

Once you realize that fat loss is hard work, and not just as easy
as eating some celery, drinking really cold water, and slamming
down some “metabolism boosters”, that’s when you’ll really start to get results.

When you accept sticking to your nutrition program will take effort, only then will you start planning and preparing your nutrition to meet your fat loss goals.

Same with exercise. When you understand that harder workouts are more effective, then you’ll start to plan your workouts accordingly.

Over the past year I’ve interviewed over a dozen fitness models
(men and women) for Oxygen and Maximum Fitness magazines, and their secrets to success are as plain as day…

They know it is going to be hard work to get ready for a
photoshoot, but what do they know that you don’t know?

First, they’ve got their nutrition plans down perfectly. And when I say planned out, I don’t just mean they have a meal plan torn out of a magazine. Instead, they have their shopping lists prepared.

They have time set aside for cooking, cutting, and chopping. These men and women have more than enough tupperware to store and freeze their food for the week.

Fitness models take their meals with them and aren’t so naive as to believe that they will be able to find something “healthy” at work or on the road. They are not willing to sacrifice results for convenience. They have accepted the hard work that comes with eating for fat loss. Have you?

Second, fitness models know what works – not only in the kitchen, but also in the gym. They’ve recorded their workouts, studied the effects of various exercises, rep ranges, and workout frequencies.

They have accepted that their can be NO guesswork in a fat loss
workout program. That’s why fitness models plan their workouts in advance, and write down the results in a training log for analysis.

If you aren’t doing that, then you’re doing nothing more than
playing a workout “lottery” and hoping you’ll come up lucky.

Third, and perhaps most importantly (because its hard to have the first two factors without this one), fitness models surround
themselves with a supportive environment and social support groups.

How many fitness models do you think are married to sedentary, overweight smokers? How many fitness models do you think hang around men and women that start drinking at 4pm every Friday?

Having the right social support group and supportive environment can make or break your fat loss program in less than a minute.

Research shows this. Experience proves this.

All it takes is a bunch of co-workers to surround you at your desk with a box of doughnuts and pressure you into “having just one”. The next thing you know its 3 days later and you haven’t had a decent meal since.

According to the research on social support for fat loss, there are
at least 2 proven ways to harness the powers of others for your fat loss goals.

First, include a health professional in your social support group.
This could be your doctor, a nutritionist, or a trainer that you
see on a regular basis. But you need to be accountable to someone.

This will work best for those of you that can’t find support among your family, friends, or co-workers.

Second, if a member of your social support group also loses weight, you’ll have a greater chance of succeeding. So try and get family members, friends, and co-workers directly involved. Get them from cheerleaders to active participants in the fight against fat.

I hope these tips help you out. If you don’t have any social
support right now, by all means, send Luke an email on your progress and at least hold yourself accountable to him.

If you can’t make it to Luke’s bootcamp in the morning, check out my program at: www.TurbulenceTraining.com

I promise you Turbulence Training will give you to the fat loss you deserve and desire.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

A fit and healthy gal named Elizabeth Gilbert wrote a best selling book called “Eat, Pray, Love.”

In it, the skilled writer Elizabeth chronicles a year she spent divided between:

Special guest post by Leigh Peele

1-You can’t overtrain a bad diet

Go ahead and bust your butt in that gym all you want but if you are still eating in an excess of calories then you aren’t going to lose the excess bulge.

2- Sample day at the stores might get you after all.

Nibbles can ruin your fat loss. Do me a favor and take the next week, just one week and write down every single thing you put in to your mouth. Not the calories, just the food. Then write down what you ‘think’ all that was calorie wise. Now I want you to look it up.  Yeah I know, sucks.

If you want to have a cookie, have a cookie! Just count the damn thing.

3-’Magic Muscle Growth’ only counts if your body is actually changing.

Quick tip, if you really are putting on all that muscle that you are using to explain stalled scale weight, then your body would be changing as well.  Muscle does hide scale weight, but it also shows a hot body. If you aren’t getting the hot body then re-check your efforts.

4-You will be hungry, tired, and angry.

I am one of the few trainers, in fact I don’t see this much of anywhere, that admits that this process should be hard. I don’t lie, it is the lying and the ‘happy diet’ approach that is getting people in so much trouble. This process sucks, I am honest about that. HOWEVER, you can do it and are awesome to even try.  Remember love needs to follow tough.

5-You are not alone.

Right now I can easily give you a list of 50,000 thousand people, at the snap of my fingers, their contact info, who have cried this week because they are scared, frustrated, tired, hungry, happy, sad, proud, about to kill a loved one…all because of fat loss.

You are not in this alone. The education will guide you to getting this done faster, but the belief in yourself to do it is even more important. If you are finding you are failing yourself sometimes then do whatever it takes to find more support and take it home!

Leigh Peele is a professional author and trainer who specializes in fat loss and metabolism damage. You can find out more information on how to advance your fat loss by going toFat Loss Troubleshoot

There’s a good chance that you’ll find yourself in a bathing suit sometime this month.

If you are like most people then that realization will 1) bring a grimace to your face and 2) will motivate you to lose some weight.

While I commend your desire to slim down before baring it all, I’m here to warn you of the 5 myths that most people fall for. Don’t waste your time on these:

Myth #1: Starve the pounds away.

Attempting to lose weight by starving yourself is not only ineffective, it’s also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

Tip: Don’t starve yourself – instead eat healthy small meals throughout the day.

Myth #2: Take diet pills to boost your effort.

It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise. It’s just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.

Tip: Don’t pop a pill – instead burn calories with exercise.

Myth #3: Do extra crunches to flatten your abs.

We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look you’ll have to focus on burning off the layer of fat that is covering up your abs.

Tip: Don’t obsess about crunches – instead focus on fat burning.

Myth #4: Eat packaged diet foods for speedy results.

It is amazing to see the kinds of foods that are packaged as ‘diet’ or ‘weight loss’ aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn’t need.

Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.

Myth #5: Avoid all carbohydrates in order to slim down.

Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

Tip: Don’t swear off all carbohydrates – instead stick with wholesome carbs.

Now that you know what not to do in order to look great this summer, it’s time to go over your beach ready game plan. Here’s what you need to know in 3 simple steps:

• Step One: Cut out the junk.

  The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don’t buy any more of it. Remember that your beach ready abs depend on what you eat – don’t eat junk!

• Step Two: Focus on whole foods.

  Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

• Step Three: Come train with me.

  This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you. Call or send me an email to get started on an exercise plan that will make you look great on the beach, and all year round.

Special guest article by Leigh Peele

1.Grab a pen and paper.

2.Write down goals that you have achieved in the past towards your fitness and body comp. Not what you are trying to achieve but what you already have achieved.

Need some ideas?

-Stuck to a pre-made meal plan the whole day

-Did every workout I planned to the whole week

-Finished reading a great book on fitness and health

-Came up with a healthy and fast meal

-Help educate others on proper nutrition

3. Write underneath the goal how achieving that made you feel and what you learned.

Example:

Goal Achieved-I created 1 weeks worth of meals plans for my fat loss goal and stuck to it the whole week without failure.

Feeling about goal-I felt great! I not only stuck to my set goal and felt accomplished in that, but I lost 1lb of fat that week and made good strength increases.

Lesson Learned-That I can stick to a plan, it was really hard some of the time, but I did do it and I am a little proud of myself.

4. For the next week repeat as many of those goals as possible.

Sometimes we get so caught up in achieving a goal that we see completing that goal as the end, when really it should be the start to doing it all over again. For example, Fat loss is just achieving one good day over and over again.

A do over is just another chance to do it..

Leigh Peele is a professional author and trainer who specializes in fat loss and metabolism damage. You can find out more information on how to advance your fat loss by going to Fat Loss Troubleshooter