Fire up your fat loss

Hey what’s up, how’s it going?

Today I wanted to write to you about why many people fail at losing weight.

You’re not the only one that has trouble. I have trouble, my clients have trouble and my family has trouble. Weight loss seems like a whole lot of trouble.

Fat loss failure is the story of my life and it’s story of anyone trying to transform their body (and keep it).

Was there ever a moment in time where you were super motivated to lose weight? You made some progressed, but then later regained it?

That’s a typical story too. You’re not alone.


It’s not your fault.

There’s reasons why, but I won’t get into it in this email.

I want you to fire up your fat loss. This will only happen if you strip all the negative junk and get outside of your head.

I know this is easier said than done – because you really can’t take negative junk out. Here’s why…

The negative self defeating thoughts that cause lack of will power will come back, because they always come back.

It has to be replaced by a new thoughts, new attitudes and a new philosophy. Here’s one thing you can do:

Get a piece of paper (typing doesn’t count) and write down a fitness fat loss behavior that you can commit to for the next 3 days. To lead by example, I’ve written mine down and posted on my blog.

It’s on a napkin because I didn’t have any paper around.

good luck!

Why Sleep is Important for Weight loss and Dieting?

From a pure thermodynamics standpoint, you would think that the longer you’re awake the more calories you’ll burn.  Although this is true, other hormonal factors come into play. If you really want to geek out on the subject, a good read is Mastering Leptin by Byron and Guignon Richards.

Leptin and grehlin are hormones that affect appetite, satiety, metabolism and fat burning.

Have you ever felt run down from lack of sleep?

There are so many life stresses that impact our ability to get enough sleep. The demands of business and family life can throw of our routines off.  For those of you that have kids, you know what I’m talking about.  Last night our 7 month old daughter decided that 5am was a good time to play patty cake with my face.  I usually get up 6:45am – and although it’s only about an hour and a half of lost sleep, it adds up.

It compounds during the week.

That’s why by Friday you can feel pretty run down.

If you’re working on a big project (life, fitness or business) you can have months where you’ll feel pretty terrible.

Sugar Cravings

When you’re under recovered, under rested and severely deprived of sleep, eliminating a sweet tooth can be almost impossible.  You’re always hungry.  To make matters worse, your ability to stay staying satiated goes up – requiring you to eat more to be full.  Everyone responds differently and metabolisms differ, but being in a sleep deprived state will increase your likelihood of over eating every time you encounter food.

It’s more severe for some than others, but understand appetite and eating behavior will bias you towards eating just a little more each day causing weight gain.

Working the night shift (graveyard)

Have you ever worked days and then change your schedule to working during times when you should be sleeping?  I’ve trained many women that use to be 110-120lbs, but after 5-6 years doing shift work, they can’t get their weight below 180lbs.  Some individuals balloon up to 200lbs+.  For a  5’4″ female – that’s crazy.

Although there are other factors that come into play and what I’m sharing with you is small sample size of anecdotal evidence – we can all agree sleep is important.

Realize that if you don’t feel well rested, it will be harder to diet.  You will want to eat more and fight sweet craving more often and it will be harder to push away the plate – this is especially true if you’re training hard and dieting for weight loss.

I promise I’ll write more about this in the future, but be sure to make sleep an important consideration when deciding to watch an additional episode of a TV series you’re hooked on Netflix.

Don’t misunderstand me, that I’m suggesting you should sleep instead of exercise.  This is not an either or thing, this is a both thing.  If your schedule allows for only 3 workouts  a week (if that), prioritize your workout.

And if you’re run down, adjust the workout session.

Thanks for reading, share this with a friend if this blog post was helpful.

Is food a Religion?

When you’re in the thick of learning about nutrition, helping others and yourself eat better – you can get stuck in tunnel vision.  This happened to me back in when I first leaned the paleo diet.  Throughout that year in 2011, I learned a lot about how carb affect my body.  I also quickly learned that there’s this sub-culture of diet and nutrition that’s segregated and silo-ed.  Paleo diet people vs Veterinarians.

It was like this underground war.

It was crazy because I was part of it and didn’t realize it.

I became a paleo evangelist for a short stint, and when I think back, I can’t help but shake my head.

After dieting I got more into Power lifting and there’s a war going on there too.

Crossfit vs bodybuilding.


Powerlifting vs powerlifting.

Even Yoga vs Pilates.    . .okay I’m just kidding about that one.

Your only real concern

People eat and don’t eat certain foods for more than scientific reasons.  It’s important to realize that distinction.  Some will argue certain scientific points of over others ad blah blah this, blah blah that blah blah whatever ..

A discussion of nutrition can easily escalate into a discussion of religion and politics very quickly.  Hopefully, if you’re reading this, you just want to lose a few pound and feel better about yourself. However, if you do harbor certain beliefs, I’m not here to get you to change them.  If we’re talking about weight loss, let’s talk about weight loss. Count your calories and eat less processed food. There’s really nothing more to it.

If you don’t eat meat or if you don’t eat pork – that’s okay.

Most Importantly

If someone doesn’t eat mean or doesn’t eat pork, or for whatever reason like eating a tub of ice cream everyday, don’t judge them.

But let’s be honest, you’re judging them – let’s not sugar coat the facts and for the most part your intentions are good.

Don’t judge people..

Okay I’m going on a tangent, how do you not judge people?  I’ve heard that for so long, but books are judged by their cover. There’s a reason why you have an iPhone and not an android phone.  There’s a reason why you ate apple. There’s a reason why you think Donald Trump is a douche bag.

So where am I going with this?  I’m going no where, you just wasted your time reading my thoughts on my blog. They really are that random.

The Truth about this Blog post

If you got this far down to the page, I’m sorry (I’m really not sorry).  This my attempt at fitness satire for specific sub-culture of health and fitness.

In Summary:

Learn as much as you can

Make choices for you that make sense

Question what you hear

Test things

If it works for you keep doing it

If it stops working, find out why

Give things a chance to work

Keep learning and experimenting

And don’t get too stuck into one way of thinking