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.

Agree or Disagree? (Fitness Myths Exposed)

Hey, what’s up!

Hope your week has been great.  I’ve been busy, or course, but not too busy to check out a recent article in a popular fitness magazine.

The article was based on a handful of unbelievable diet rules that are backed by science.

Now I’m usually on the side of science when it comes to proven strategies that help you get better fitness results.

BUT…I’m even bigger on the side of what I’ve known for nearly 12 years as a fitness professional and seeing what truly helps get you results every single time!

It always comes down to the right kind of nutrition to burn body fat and keep it low, intense strength training to tone and build muscle, and fast cardio that takes your overall fitness to another level.

So, I’m going to go through a few of the rules from this article and let you know exactly what I KNOW to be true based on, what else, experience.

Some I agree with and some I don’t.  Read to find out…

  1. Skip Breakfast If You Want

This probably derives from the crowd who loves to “intermittent fast” to drop body fat.  This couldn’t be more wrong.  In the short term, you could probably drop a few pounds, but soon your body will adjust the other way and slow down your metabolism because you are not feeding it to start the day.  I’ve seen more science proving breakfast is vital and more fit people who eat breakfast each morning who are lower in body fat than those who don’t and end up with cravings and extra body fat.


  1. Snacking Does Not Affect Metabolism

This is another fat burning myth.  Anytime you eat a meal your body has work to do to break those nutrients down for your cells to use.  During the digestion process your organs are burning calories to get the job done.  That is why eating frequently throughout the day helps keep your metabolism high, because there is work to be done.  It is much easier for your body to breakdown and utilize (meaning less gets packed away as body fat) smaller meals than to eat one, two, or three big meals which convert to fat easier and raise your risk of digestive issues.


  1. Eat Carbs to Get Lean

I completely agree with this one!  Two big mistakes that people make are eating the wrong kinds of carbs too frequently and too little of the good ones in general.  Carbohydrates are not the singular culprit as to why people have a hard time losing fat.  It is usually several issues that need to be resolved.  Your body needs the RIGHT kind and RIGHT amount of carbs for continuous energy all day and to help burn body fat.


  1. Consider Fasting for Better Health

Refer back to #1 on this list.  It is a terrible idea to skip any meals or trying to fast for any period of time.  Here’s an idea: try using your car one day or even for half a day without any gas in the tank.  That is essentially what you are doing to your body.  We have plenty of food available to us in society.  Your goal each day should be to eat within 30 minutes of waking up and then eating every 3 hours until you have about 2 hours left until bed time.  Don’t try to make your body calorie efficient by starving it.  Make it a calorie incinerator and burn it off!


  1. Going Organic Won’t Help With Fat Loss

This is another one that I agree with.  I’m not too big on organic foods, but my wife is on most stuff, mainly fruits and vegetables.  To me it is like splitting hairs.  As long as the foods you consume are in good condition and are grown from the ground or came from an animal then you don’t have anything to worry about.  It’s cool if you love eating organically, and I applaud you for it, but there is not really an advantage when it comes to better fitness or fat loss results.  As long as you enjoy eating healthy that is all that matter, whether it is organic or regular.


  1. There’s No Such Thing As “Too Much Protein”

I agree with this one, sort of.  If you eat too much of anything that your body can’t use completely, then it will get stored as body fat.  Hey, it has to go somewhere right.  When it comes to protein consumption, the main rule is if you have pre-existing kidney issues then a high protein nutrition plan will probably be hard on your body and you’ll want to consider limiting high protein selections to just a few servings per day.  If you don’t have any kidney issues or gallstone problems then you have the green light to eat plenty of protein.  Remember, protein is one of the top two reasons muscles becomes shaped and toned.  The intensity of exercise has to be there and then you have to back it up with plenty of protein to rebuild broken down tissue.

Alright, I hope you enjoyed that lesson for today and that you can see where you need to change your approach if you are doing something that isn’t getting you quality results.

See you next week.  Have a great weekend!


4 Tricks to Make Mondays the Best

Hey, what’s up!

Hope your weekend was as great as the weather at this point in late July.

I don’t ever remember sending out an email on a Sunday, so you know that I must believe these 4 tricks are crazy important and will lead you to an awesome week.

It’s no secret that most people hate Mondays.

Not sure about you, but most of the time I look forward to Mondays, at least from a fitness perspective.

Sounds a bit crazy, but it’s true.

Well, if you hate Mondays, I’ve got a few tricks to help make Mondays the BEST.

With these tricks, you’ll start to shed some new light on Mondays instead of thinking of how much you hate the 1st day of the week.

From now on, Mondays will be the day that will set you up to dominate your fitness goals.

Trick #1 – Reset and Forget

With Monday being the first day of the week, this makes it easy to “reset” your mind and your schedule.

What most people tend to do that’s a HUGE mistake is to dwell on their past mess ups over the weekend that they just had.

I know how this goes…

Maybe you missed some training sessions, ate terribly, and maybe gained a few “soft” pounds.

These things happen right?

They just better not be happening all the time or you’re in real trouble…

Either way, the most important thing about this is to FORGET about the past and move on into the future.

This goes with any mistakes you make.

You have NO power to change the past, only to make sure you change your actions so that you don’t keep repeating mistakes and actually get better results.

So, instead of dwelling on your mistakes, get FIRED up about them.

Reset and get yourself pumped up about the upcoming week.

Like I said, Monday’s work good for this.

Trick #2 – Set A 7 Day Goal

Now that you’ve reset your brain and you’re laser focused on making this a great week, the one thing you must do next is set a 7 day goal.

This is critical.

Think about what you want to CONQUER over the course of the next week.

This could be anything via training, nutrition, or what ever else it is you want to achieve more success in.

The key is to make sure and do it!

Do NOT skip out on this.  Remember, if nothing changes then NOTHING changes.

This will keep you on target for the next 7 days (if you’re truly committed) and serve as your target for the week.

No slacking or BS excuse making…

Just set up a goal and get it done.

Trick #3 – TAKE ACTION

Now that you’ve forgotten about your mistakes over the last few days, and have set a goal that you’re going to CRUSH, you now TAKE ACTION.

Think about the way you’re going to feel when you hit your 7 day goal.

Think about how much further ahead you’ll be when you get there.

Now it’s time to ATTACK.

The most important part of anything you do in life is about the ACTION you must take.

When you act, you create change and this is exactly what you want and need.

Am I right?

Trick #4 – Get Back on Course Immediately

Try your absolute best over the course of the week to do the things you know you need to do in order to reach your goals.

But, if you missed a workout or ate something unhealthy (intended or not) then just get back on course and finish out the week strong.

We all run over bumps in the road that prevent us from doing things perfectly.

It is NOT about perfection, but about PROGRESSION.

Where as you may have thrown in the towel in the past when things didn’t go perfectly, now you realize that your next meal or next workout can put you right back on track to getting something out of this week and taking one more step towards the body you want.

Now go out and implement this complete strategy and I think you’ll be blown away at how much you achieve over the next 7 days.

Then repeat!

Here’s why your scales won’t budge

Hey AFF (awesome fitness family),

In this fitness post there are two reasons you need to call me (501) – 859-3824…

One – This email applies greatly to you and one or more of the reasons below is keeping you from getting more fat loss results.

Two – For those of you whom I haven’t spoken with yet, I’ve got some exciting news brewing and I need to bring you up to date on what’s happening with our training future.  Just a quick 5 minute phone call will do when you get the chance.

Now here is the rest of the post…

If losing fat were easy then we’d all look like fitness models, right?

Let’s be honest for a second.  If you’re doing all the right things (nutrition, strength training, and cardio) and if you have pounds to lose then you should see the scale moving downward, even if you build a little bit of muscle along the way.

Unfortunately, the fat loss game is more frustrating than most care to admit.  The scale quickly becomes a dreaded enemy—a constant bearer of bad news.

If the number on your scale won’t budge then read on for an explanation:

Possibility #1: You’re Not Eating Enough Calories
This only happens in cases of severe calorie restriction, so don’t take it as a license to eat whatever you’d like.  When you’re trying to drop a few pounds by eating next to nothing, it actually counteracts your efforts.

There’s a base number of calories that you should be eating in order to maintain your proper bodily functions, including fat loss, so check with your doctor and your favorite trainer (me!) to make sure that you’re eating enough.

Possibility #2: You’re Eating Too Many Carbs (good or bad types)
Processed carbs will promote fat storage quicker than you can say the alphabet backwards.  Blood sugar and insulin levels always respond the same to processed carbs – whether those carbs are in the form of a FiberOne bar or a Twinkie.

You’re fooling yourself, but not your scale, if you think processed carbs should be included in your fat loss diet.  And even over doing it with good carbs (which is tough to do) can play tricks with your body’s ability to get rid of fat.

Possibility #3: You’re Doing Too Much Cardio If you’re doing hours of steady-state cardio, it’s gonna end up working against your fat loss efforts.  All that cardio promotes the release of stress hormones in your body, which counteracts your ability to lose fat.

See me about designing your ideal cardio routine to burn extra calories for maximum fat loss.  I’ll let you know how much cardio should be included in your routine.

Possibility #4: You’re Not Getting Enough Sleep
You may not see the connection between your sleep patterns and the number on your scale, but it’s there.  Sleep patterns have an impact on your hormone levels, and hormones are a huge factor when it comes to losing fat.

Be sure to get at least 6 hours, preferably a full eight hours, of sleep each night to recovery from your workouts, balance hormones, and boost your fitness results.

Possibility #5: Your Snacks Have No Protein
This is a HUGE problem with lots of people!  Small, whole foods snacks throughout the day can help maintain your metabolism and encourage fat loss, but it all depends on what you’re snacking on.  Fruit-only snacks quickly break down to sugar, which causes insulin to be released and potential fat storage to occur, almost like when you eat processed carbs.  Sure, the fruit will make less of an impact than a candy bar, but you could be snacking smarter.

Only eat snacks that contain as much or more protein than carbs, and also some fat. This will help to stabilize your blood sugar levels while also keeping hunger at bay longer.

Possibility #6: You Eat Diet Foods
I get it, you have a fat loss goal so it’s tempting to fall into the trap of purchasing foods that claim to help dieters.  The problem lies in the fact that these ‘diet’ products are highly processed and contain potentially harmful chemicals and artificial sweeteners that will confuse your hormones and promote fat storage.

Diet food companies only care about making something appear as if it will help you when it truly doesn’t.  Almost 100% of people looking to lose weight don’t blame diet food companies; they blame themselves when they don’t get results.

The best diet strategy, when working towards a fitness goal, is to stick with real, fresh, whole foods.  Steer clear of anything fake or processed.

Possibility #7: Your Stress Levels Are Through The Roof

I didn’t forget about the elephant in the room…your stress levels.

Sure, life can be overwhelming and stressful, but understand that mismanaged stress will have a negative impact on your hormones, which can promote fat storage.

Find ways to relax every day, in order to give your body a break from ‘fight of flight’ mode.  Your scale will thank you!

Okay, so you probably do need to call me for one or both reasons listed above.

The exciting news I have will take about 5 minutes to tell you, and we can talk about what is holding you back from better fitness and fat loss results when you call if you need that advice too.


Committed to you and your fitness,



3 Controversial Fat Loss Foods

What up with your bad self on this Tuesday afternoon!

Got some questions for you…

Do you AVOID wheat and/or gluten products?

Are eggs a part of your breakfast?

What natural foods SCARE you from including them in your nutrition plan?

Depending on what you read, there are certain foods that are bad for you.

And, they say, those foods may lead to fat gain, poor health, increased risk for disease…

So on and so forth.

However, did you know that some of these foods may actually be good for you?

It’s true!

Three CONTROVERSIAL Foods That Are Good For You

Mainstream media has done a great job confusing people on the right foods to eat for health and fat loss.

For example, eggs may be one of the MOST controversial foods.  Some people tell you not to eat them because of too much cholesterol that could lead to poor heart health.

But, what they don’t tell you is: eggs have NOT been linked to increased cholesterol or poor heart health, but instead they are linked to lower blood pressure and BETTER heart health.

Do you see the controversy?

So with everything you read telling you what NOT to eat and what you SHOULD be eating, how is a person supposed to distinguish the difference?

Well, the list gets even bigger with these three foods…

All shown to cause some sort of damage to your health, these three foods may actually help you improve your health and drop some fat pounds in the process.

Let’s start with the MOST controversial one and work down:

1. Gluten Products

Besides organic and low carbohydrate, the term gluten-free, may be one of the biggest marketing successes of all time.

With more and more people being diagnosed with gluten intolerance or celiac disease, companies have developed gluten-free (and wheat-free) products to address the public concerns.

However, if you don’t fall in the small percentage of people with gluten intolerance or celiac disease, then why would you avoid gluten and wheat products?

Products that contain gluten and wheat may be necessary for good health, weight loss, and better overall health.

This type of product is able to keep your blood sugar in check and slow digestion (due to the fiber), which is good for better gut health and for reducing cholesterol.

Result = lower risk for diabetes and improvements in heart health.

Side note: Manufacturers are always looking to put those “hot button” words on their packaging that you hear being thrown around in the media so that you buy their product.  They don’t really care if you need it.  They only care if you buy it.

2. Fruits

Time and again, I have heard people say that they avoid fruit due to the carb content.

Most of the time I shake my head…

Fruits, which countless studies show, are GOOD for your health – and your fat loss.


Fruit is lower in the glycemic index, which means you may not have the high spikes in insulin (high insulin leads to fat gain), and a corresponding crash in blood sugar and energy (normally seen with high-refined carbohydrate and sugar intake).

Plus, fruits have a wide array of vitamins, minerals, and antioxidants that are necessary for cell repair, immune systems benefits, and prevention of many common chronic diseases.

They are also low in calories, high in fiber, and full of water, making them a perfect food for filling you up (with less) and keeping your fat burning going.

So go ahead, enjoy some fruits for the betterment of your health.

3. Potatoes

This starchy food over the last few decades has been linked to poor health, being overweight, and an increased risk for diabetes, perhaps giving it the worst rap or all time!

However, is it the potatoes that you should be looking at, or everything else on your plate?

Potatoes are a great source of Vitamin C, potassium, and other minerals that are needed not only for good health, but for weight loss too.

In fact, purple potatoes may contain a pigment that may LOWER cholesterol, therefore reducing your risk for heart disease.

The low down: There is very little evidence that show potatoes to be the culprit in weight gain.  It’s more about the TYPE of potato (chips, fries, etc.) that may contribute to expanding waistlines and poor health.

Alright, there you have it.  Three healthy foods that help you feel better and burn more pounds of ugly body fat.

Remember; don’t just assume something is “bad” for you just because someone else told you or the media is drumming up the controversy machine.

Always be your own health and nutrition detective!