Fastest Short Cut to Fat Loss

Okay, be warned, this is a long blog post.  I usually don’t type out this much, but this is great information that could be what catapults you to unstoppable fat loss success.

Over the past couple of weeks I’ve had the chance to speak with several of my clients about their fitness and fat loss goals.

Some are very close to realizing their goals.  They’ve increased their muscle tone, their fitness level, they’ve had to buy new smaller clothes (4 clients dropped a combined 7 dress sizes in the last month), and they just need to get rid of a few more pounds to get to where they wanted to when their journey began.

Some are still far away from their goals.  Before they spoke with me in depth about their current situation and how they could change their lifestyle to make it better, they were struggling to develop a plan that guaranteed success.

But now every one of those clients I spoke with has a better plan in place and a better understanding of what they need to do to get the results they are after.

For some if took just tweaking 1 to 2 little things that helped them get over a short term plateau.  From there they instantly got the result they were looking for and are saying goodbye to those stubborn pounds forever with their new better plan.

For others it took blowing up their current situation, which was no where close to being right for burning pounds of body fat, and installing a week-by-week plan to help them put together the building blocks for a permanent lifestyle change and better fat loss.

The point of this email is to remind you that I wake up everyday on fire and ready to help all of my clients get awesome results.

Just like I am in the corner of all those clients I mentioned, I’m in your corner too.

I want to make sure that you understand what is required of you to get the results you are after.

I want to make sure that the information I give to you makes sense and that you know how to apply it to your lifestyle.

I’ve come up with a simple and quick checklist below to help gauge where you are at in your fitness and fat loss results getting journey.  I’ve put together every one of the necessary changes that MUST be in place for fat loss results.

There are no ifs, ands, or buts about it.  There are no other shortcuts that will guarantee your success.

In 2013, I will begin my 10th year as a fitness professional.

I’ve worked with over 500 clients seeking fat loss and I’m reassured each year by the clients who do get great results that these items on the checklist are the ONLY strategies that burn fat, increase strength, improve muscle tone, and have you staring in the mirror at someone who made that commitment and made those sacrifices to earn that better body reflecting back at them.

The more of these areas you have checked off the better path you are on and the closer you are to realizing your fitness and fat loss goals.

Be brutally honest with yourself with each one of these areas.  Don’t give yourself a check for sort of doing an area or you did it once and haven’t since but plan to in the future.

You don’t get results by way of good intentions.  You get them by doing what it takes.


Fitness and Fat Loss Checklist


______ I consistently eat 5-6 small meals per day using my hand as my portions guide.

______ I eat a lean protein with each meal (chicken, turkey, protein shake, etc.)

______ I use the caloric staggering method to adjust my carbohydrates each week for better fat


______ I eat a small portion of healthy fat with meals NOT including starch or fruit carbs.

______ I eat veggies with 3-5 meals each day.

______ I use a protein ONLY shake or a meal replacement shake appropriately whenever I can’t

eat a real food meal.

______ I have a cheat day once per week on the same day each week to help re-boost fat

burning hormones.

Strength Training:

______ I consistently engage in strength training 2-3 days per week with or without my trainer.

______ I am challenge myself to perform at my maximum during each workout.

______ After each workout or each week I feel a sense of accomplishment, knowing I am getting


Cardio Training:

______ I consistently engage in cardio training a minimum of 6 days per week.

______ I use fat burning intervals and/or cardio challenges on my cardio ONLY training days for

approximately 30 minutes.

______ I use moderate intensity cardio, fat burning intervals, and/or cardio challenges as my

cardio work for 15 – 20 minutes after my strength training workouts.


If you have not set up your free 30-minute phone call with me yet, then now is the time.  Don’t delay getting results.

I want to give you the exact blueprint you need to drop unwanted pounds every week.

I’m not going to lie and say it is easy because it is not, but when you have the right strategy in place you won’t get frustrated about not seeing results.

Getting to your goals shouldn’t be a matter of “if” but “when.”  Get there as fast, as safe, and as permanently as possible.


Committed to your success,




501-859-3824 or to set up your phone call appointment.

Oat Pancakes with Cottage Cheese

Makes: 3 pancakes

Prep Time: 5 minutes

Cook Time: 10 minutes



2 tbsp Whole Oats

1/3 cup Fat Free Cottage Cheese

1/3 cup Egg Whites

1 tsp Vanilla

1 tsp Cinnamon



Pre-heat a non-stick skillet to medium heat.

Blend all ingredients in a blender for about 10 seconds or until smooth.

Pour about 1/3 of the batter (1 pancake) onto skillet. Use some coconut oil cooking spray if necessary. Cook on medium heat, flip when it bubbles and is able to be flipped easily, about 1 minute per side.

Once all pancakes are cooked, fill with more cottage (Greek yogurt can be used too).  Feel free to top with sliced fruit and some unsweetened cocoa powder (as pictured) for some extra flavor and fun.  Enjoy!


Nutrition Facts:

Approximately 200 calories (for whole batter).  No other information was provided, but you can tell that this entire recipe is around 300 calories or less, and is packed with healthy carbohydrates, high quality protein, and low fat.

Click below to download this recipe.

Oat Pancakes with Cottage Cheese

Mock Mashed Potatoes

Makes: 4 servings

Prep Time: 15 minutes

Cook Time: 6 minutes



1 medium head Cauliflower
1 tbs Low Fat Cream Cheese, softened
1/4 cup grated Low Fat Parmesan
1/2 tsp Minced Garlic
1/8 tsp reduced sodium Straight Chicken Base or Bullion (may substitute 1/2 teaspoon salt)
1/8 tsp freshly Ground Black Pepper
1/2 tsp chopped fresh or dry Chives, for Garnish
1 tbs unsalted Butter



Set a stockpot of water to boil over high heat.

Clean and cut cauliflower into small pieces.  Cook in boiling water for about 6 minutes, or until well done.  Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.

In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the cream cheese, Parmesan, garlic, chicken base, and pepper until almost smooth.

Garnish with chives, and serve hot with pats of butter.

Hint: Try roasting the garlic and adding a little fresh rosemary for a whole new taste.


Nutrition Facts: Per Serving: 150 calories, 5 grams Fat, 5 grams Protein, 8 grams Carbohydrates, 4 grams Fiber

Click below to download this recipe.

Mock Mashed Potatoes

Mexican Egg Scramble

Makes: 1 serving

Prep Time: 1 minute

Cook Time: 5 minutes



3 Egg Whites (add a yolk if you like)

1/4 cup Black Beans (drained and rinsed)

1 ounce Cheese (whatever type you like)




Scramble egg whites until cooked to your liking. In the meantime, slightly warm-up black beans in the microwave for about 20 seconds.  Add black beans and cheese to scrambled egg whites. Once the cheese is melted, add salsa and enjoy!


Nutrition Facts:

200 Calories, 6 grams Fat, 12 grams Carbohydrates, 22 grams Protein.

Click below to download this recipe.

Mexican Egg Scramble

Lemon Basil Chicken

Makes: 4 servings

Prep Time: 5 minutes

Cook Time: 12 minutes



4 skinless, boneless Chicken Breasts

2 tbsp Lemon Juice

2 tbsp Olive Oil

1 tsp Dry Basil

1 tsp Garlic Powder

1/2 tsp Onion Powder

1/2 tsp Salt

1/4 tsp Black Pepper

1/4 tsp Oregano

1/4 tsp Ground Mustard

Dash of Red Pepper Flakes (optional)



Place chicken inside a freezer bag. If you like you can pound chicken thin with a meat mallet or by using the side of a can.

Whisk together the marinade ingredients and add to chicken. Zip lock bag and squeeze out extra air. Shake well to cover chicken well. Place chicken in refrigerator and marinade for 4 hours or longer.

Pre-heat a skillet or a grill to medium high and coat with 1 tbsp of olive oil. Add chicken and cook for about 5-6 minutes each side or until browned to your liking on both sides.

This is a great recipe for eating straight up with whatever sides you like, or enjoy in pasta, salad, wraps, sandwiches, etc.

Click below to download this recipe.

Lemon Basil Chicken