Blog Archives

Get Toned tip: Don’t eat till you are full

Too much of a good thing is still too much even when the food is good for you

Instead try eating enough, stop before you are full

Eating extra fruit and vegetables is healthy but may not reduce weight

The price you pay for fitness

Personal training is too expensive!!

Since I started personal training 2001 I have heard this so many times!!

I usually don’t argue or try to sell people bc if they are shopping price then they probably aren’t  just ready yet to commit to fitness.

That’s not always true with every person, for all the real salesman out there that know “Selling 101″ I am probably missing it by a long shot but I’m not a salesman, I am a trainer!!

When a perspective clients calls and wants to know price I tell them $99 consultation fee and monthly workout fees or $5 single sessions they sometimes say wow, “that’s too expensive – Why do you have a $99 fee, can you waive that?”

My reply is NO, because I have to know your health history, you goals, your measurements, strengths and weakness.  I just can’t throw you to the wolves and expect you to start losing body fat day 1, there is a process I have to show you, I need to teach you about nutrition for your body and how to workout properly  – other “workout places” waive fees bc they don’t care if you come or not, it’s just a numbers game to them.  Heck some places don’t care if you even get hurt, they have physical therapists waiting because they know you will!!

GT is different, my well-being depends on you succeeding, if you don’t show up, I don’t feed my family

We need a car to get to work, and get around in, this is what we need



This is what we really want and try to get if we can




If you think paying personal training or GT Fitness is “too expensive” I have 4 questions to ask you

  1. Is there an unhealthy habit you can remove from your life to make room for your wellness goals?
  2. How much do you spend eating out a month? Can you go out 2x less a month, so you can afford your wellness/body fat goals?
  3. How much can you afford, I can make a package to suit your financial needs?
  4. What’s $xx off of your pay check?

Let’s face it, sometimes people just want a deal!!

I got one of those if you want



Any questions or concerns please email me, Twitter @NuckolsD, or Facebook David Nuckols – GT Fitness

What’s your mood right now, after lunch?

What you eat or don’t eat for that matter could effect your mood after lunch and the rest of your work day


How What You Eat Affects Your Mood


Eating good food promotes overall health and well being, but what you eat may also impact how you feel. Research suggests that not only can the food you eat affect your mood, but that your mood may influence the foods you choose to consume.


Enjoying a wide variety of vegetables, fruits, nuts, seeds, wholegrain cereals, legumes, low-fat dairy, lean meat and oily fish, for instance, is associated with reductions in mood swings, depression and anxiety.

And the opposite holds for a diet based on foods high in refined sugar (think lollies), one that combines high levels of sugar and fat (cakes, for instance, or pastries), or involves high intakes of caffeine or alcohol.

Highs and lows

Basically, the nutrients found in healthy foods appear to work together to cause the brain to produce the “feel-good hormone” serotonin, which is associated with improved mood and feelings of relaxation.

And eating foods that maintain a steady blood-sugar level within the appropriate range, such as whole grain cereals, helps to stabilize mood. But how does your mood affect the foods you select?

Results of research on the connection between food selection and poor mood are reasonably consistent — people in a negative frame of mind are more likely to choose sugary, fatty or salty — indulgence or comfort — foods rather than nutritious ones.

Indulgence foods may boost energy and improve mood in the short-term but these positive effects are usually fleeting. For some people, such effects can often be followed by guilt (because we know those foods aren’t good for us) and a consequent drop in mood. This can trigger more bad eating and set up a vicious circle.

Better ways of overcoming negative thoughts include exercising, which has been shown to improve mood by reducing anxiety and stress, or doing fun things such as watching a film, listening to music, or visiting friends. Such activities not only enhance mood, but also assist with controlling indulgence food intake.

The right frame of mind

The connection between food selection and positive mood (if there is one) is still unclear.

Research suggests people in a good mood are more likely to prefer nutritious foods that are low in sugar, salt, and fat, and to focus on the long-term benefits of these healthy foods. But other studies point to the potential for people in a good mood consuming comfort foods, or overeating.

There’s also evidence suggesting some people in a positive mood are more likely to choose healthy foods if they feel their good mood is going to last. If not, they may be more likely to choose indulgence foods to sustain positive feelings.

Other research indicates that regardless of mood, long-term, future-focused thinking can lead to healthier food choices. And there’s evidence for gender differences in the effects of mood on consumption of comfort foods.

One study found that women are more likely to eat indulgence foods when they’re feeling depressed, lonely or guilty. While men are more likely to turn to soups, pasta and steaks as a reward when they’re feeling upbeat.

In the driver’s seat

Clearly, these relationships are complicated but which is likely to be the stronger driver — mood or food? In other words, does the consumption of particular foods lead to mood changes, or is our mood generally the predominant factor in determining the food we choose to eat?

Research suggests the foods we consume may be of paramount importance, and that what’s eaten today may affect mood a couple of days later.

This association was stronger for negative moods, so consumption of excessive energy (kilojoules), saturated fat, and sodium was associated with a worse mood two days later.

The association between eating fruits and vegetables one day and being in a positive mood the next day was stronger for men, but mood was lifted in both men and women after they ate vegetables.

What, then, can we conclude from the current evidence about the relationship between food and mood?

Well, research has highlighted some interesting (and complex!) relationships that we’re only now starting to tease out. What we can say with confidence is that eating a well-balanced diet may confer not only physical health benefits, but also better mental health through improved mood.

Read more:

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These diets work if you eat less than the day before

Some of y’all might know this, and some of y’all don’t
Some of y’all might be with this, and some of y’all won’t
But listen, let me clear my throat ~DJ KOOL

Zija this, Sensa that, Nutri-system, South Beach, Atkins, Oz, GNC, Vitamin-world, Zone diet, Weigh Watchers, Blood type diet, Daniel Diet just to name a few (here’s 100 more diets) 

All of these “diets” are designed to get you to do one thing — EAT LESS

More importantly they want you to purchase their products and make them money in the process.

If they all worked, or if any one of them worked better than the rest then there would be no other option.  (Don’t forget the Dr’s diets & pills)

These diet plans don’t want you to be successful, NO NO NO – if you won then they would lose all their business, one client at a time.  That would be silly of them don’t you think (Steve Jobs Iphone3, 3G, 4, 4S, & 5)

It’s called a “hook, line & sinker” most people are so far off the eating spectrum (not eating fruits & vegetables) that once they curb their 4000-7000 daily calorie intake and use their featured product, they lose a little weight, best thing that’s happened since sliced bread they think, and IT WAS EASY!!

It’s a new year, do yourself a favor, eat less processed foods in 2014

eating this way makes you sick

How to help control heartburn

Question:  A lemon is acidic or alkaline?

Most people will say that a lemon is acidic, when in actuality it is alkaline.

Foods that we digest gets to our stomach and helps create more acid (increase heart burn and indigestion) or the food can also help to neutralize the acid ph in our bodies.

Naturally our body stays around a 7PH – when we move or increase muscle contractions our muscular system will give off lactic acid and therefore increase the PH of our body to a higher acidic level.

ph scale of the human body

ph scale of the human body

The better shape a person is in the better ability they have to buffer lactic acid.  What separates recreational weekend warriors from Olympic athletes and professionals is the ability to move and buffer lactic acid

If you eat good “quality” foods but have a lot of heart burn then you could be eating too many acidic food and not know it, here is a list of foods and their PH scale to help control some heartburn

foods and thier ph scale

foods and thier ph scale

another popular diet


“Gluten” is getting more popular just like “atkins” did 15yrs years ago – I do believe we eat too much gluten, myself included

Gluten is a protein composite found in foods processed from wheat and related grain species, including barley and rye. Gluten gives elasticity to dough, helping it rise and keep its shape and often gives the final product a chewy texture – wikipedia

here are some gluten-free foods you CAN find at Wal-Mart and other stores

foods to choose:

FOOD: Whole grains, such as amaranth, brown rice, buckwheat, millet, teff, and quinoa

  • KEY NUTRIENTS: Fiber, minerals, B vitamins, and phytonutrients
  • HEALTH BENEFIT: Decreases risk of chronic diseases such as cancer, heart disease, stroke, high blood pressure, and diabetes
  • HOW MUCH: A minimum of 2 to 6 1/2 1-cup servings per day of non-gluten, whole grains
  • WATCH OUT FOR: Wheat, rye,  barley, kamut, and triticale; oats that have not been certified gluten-free; any breads, pastas, or baked goods that contain these grains

FOOD: Nuts & seeds

  • KEY NUTRIENTS: Fiber; monounsaturated and omega-3 fats; protein; selenium, magnesium, and other minerals; and phytonutrients
  • HEALTH BENEFIT: Fuels muscle growth and maintenance; regulates appetite and inflammation; supports digestive and cardiovascular health
  • HOW MUCH: One 1-ounce serving of nuts or seeds, 3 to 7 times per week; include a variety of types such as walnuts, almonds, pecans, cashews, and Brazil nuts; sesame, pumpkin, and flax seeds; and others
  • WATCH OUT FOR: Gluten-containing flavorings and seasonings added to prepackaged nuts; high-sodium nut mixtures

FOOD: Legumes (beans)

  • KEY NUTRIENTS: Protein, fiber, iron, zinc, potassium, magnesium, B vitamins
  • HEALTH BENEFIT: Fuels muscle growth and maintenance, supports digestive and cardiovascular health, regulates appetite
  • HOW MUCH: Minimum of 1/2 cup of beans, 5 to 7 times per week; include various types such as black, navy, red, pinto, and others
  • WATCH OUT FOR: Prepackaged bean mixtures with gluten-containing flavorings and/or excess sodium; sodium-added canned beans

FOOD: Fish

  • KEY NUTRIENTS: Protein, selenium, B vitamins, vitamin A, omega-3 fats
  • HEALTH BENEFIT: Fuels muscle growth and maintenance, supports immunity and cardiovascular function, reduces inflammation
  • HOW MUCH: Minimum of 3 ounces of fish, 2 to 3 times per week; include cold water varieties such as salmon, cod, tuna, and sardines
  • WATCH OUT FOR: Gluten-containing breadings, toppings, or seasonings; high-mercury varieties such as shark, king mackerel, swordfish, and tile fish*

FOOD: Poultry

  • KEY NUTRIENTS: Protein, selenium, B vitamins, vitamin A
  • HEALTH BENEFIT: Fuels muscle growth and maintenance, supports good immune function
  • HOW MUCH: Maximum of 3 to 6 ounces of lean white meat (for example, chicken breast) with skin removed, per day
  • WATCH OUT FOR: Gluten-containing breadings, toppings, or seasonings; fried poultry; fattier dark meat, skin; high-sodium, deli-style poultry and lunch meats

FOOD: Lean beef

  • KEY NUTRIENTS: Protein, iron, zinc, selenium, B vitamins
  • HEALTH BENEFIT: Builds healthy blood cells and fuels muscle growth and maintenance
  • HOW MUCH: A maximum of 3 ounces of lean beef, 3 to 5 times per week
  • WATCH OUT FOR: Gluten-containing breadings, toppings, or seasonings; less healthy cuts of high-fat meats

FOOD: Gluten-free packaged and convenience foods**

  • KEY NUTRIENTS: Avoid the many gluten-free convenience foods that contain little fiber and few vitamins, minerals, or other important  nutrients; some are fortified with folate, other vitamins, or fiber; many are high in sugar, fat, and empty calories
  • HEALTH BENEFIT: Only fortified gluten-free convenience foods are likely to offer measurable health benefit; gluten-free packaged and convenience foods often do not offer balanced nutrition and should be used only occasionally or as a special treat

Easiest way to help people’s diet

One big problem I see among clients is under-eating at breakfast and lunch, then getting home at night after work to overindulge or “blow their diet”

One of the easiest ways to help remedy this is eating early and eating often throughout the day, experiment a little to find something that works bc what you’re doing now may not be working!!

Try to eat more fruits & vegetables in the morning & protein at lunch, stay away from extra carbs, starch, sugars & processed foods at night before you go to bed.  Use a food diary tool like #myfitnesspal to log and track micronutrients

If you need more nutrition tips or workouts message me and let me know how I can help

Headaches, inflammation and Magnesium in your diet

Better Control of Inflammation

A diet low in magnesium has been linked to unwanted increases in the inflammatory process. While some amount of inflammation is necessary to support normal immune function and tissue repair after injury, chronic and low-grade inflammation has increasingly been tied to increased risk of heart disease, obesity, and diabetes.

Restoring magnesium levels to recommended intakes has led to normalization of inflammation in clinical trial settings. For example, one large clinical trial found that a Nordic diet strategy — a diet rich in fish, whole grains, and vegetables as sources of magnesium — led to a suppression of the important inflammatory trigger interleukin


Top 10 Foods Highest in Magnesium

3 things Endomorph body types need to know

1.  eat more PROTIEN

2.  eat more good FAT (more mono- and polyunsaturated fats)

3.  restrict Carb intake to mostly vegetables 


These are habit changes, they need to be done overtime while you watch how your body repsonds

Food for thought


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