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The average person that eats at night watching tv consumes an extra 500 calories a night.  That can lead to over 3lbs fat gain for the month just by snacking at night.


Sick, fat, tired – Eat less processed foods in 2013

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 Christmas time, do yourself a favor, eat less processed foods in 2013 because that could be what’s making you sick, fat & tired

eating this way makes you sick

eating this way makes you sick

Eating food does not make you fat

Eating too much food makes you fat.

Looking at the weather app this morning it was about 27 Fahrenheit, one of the coldest days this fall, when I feel this cold air on my face and body I get this funny feeling I WANT TO EAT!!

I believe that humans on Earth that experience seasonal changes like summer, spring, fall & winter will naturally have the propensity to want to forge and eat more food coming out of fall and into winter.  .

Second helpings, more trips at the drive-thru, plus office cookies, cakes, and pot-lucks (don’t forget about that candy in your purse from Halloween) these are easy all places to get more calories.  We take all these opportunities to eat because are body is telling us to eat so it can make more fat.

We need fat for organ function first and foremost.  Our body also uses fat to protect & insulate our organs so having fat around your vital organs or stomach is inevitable.

It all boils back down to how many calories you eat in a day – the average human needs about 1800-2200 kcals of food a day to maintain weight.  Every 3500 kcals you burn you will lose one pound of fat and thats what we want, we want to BURN fat.

The holidays are fast approaching, you will either gain or lose weight, YOU have a choice.

Questions or comments?  Let me know how I can help

Don’t talk dirty to me


Diet” a dirty 4-letter word

We all know some dirty 4-letter words, I won’t give examples.  When I was a kid I remember out of the blue calling my Dad a dirty word, he washed my mouth out with soap of course, from that point on I had a newfound respect for English as a spoken language.  The diet is a big part of my job and when I hear people use diet as a dirty word, it makes me want to wash their mouths out with soap too.

Diet is what you are, not what you do.  When people start a typical weight loss program, they “go on a diet,” most people make it a physical event where they stop eating cakes, cookies, pizza, and any other so called “bad” food for a period of time.  Some people “on a diet” will turn the other cheek to certain foods they love while deep down inside they are about to die because they want a doughnut so bad!!

Another technique I hear all too often is the “reward food.”  I personally think that is one of the dumbest things you can do to achieve health and fitness.  Seriously, how many times are you really going to jump through a hoop to eat a cupcake??  “Oh, you worked out 3 times this week?” “good girl, on Saturday go have a twinkie, u deserve it!”

NOT going to happen.

Webster says diet is habitual nourishment, what you eat regularly, and that is exactly the point I want to make.  Diet again is what you are, not what you do.  Instead of thinking about all the things you can’t eat, shift your focus to healthy foods that you can eat.  Think of ways to add more nourishment to your meals instead of taking it away.

Make a point to get the recommended 5-9 servings of fruits and vegetables each day.  It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food, you’re less likely to overeat because fruits and vegetables displace fat in the diet. And that’s not to mention the health benefits of fresh fruits and vegetables.   More than 200 studies have documented the disease-preventing qualities of vitamins, minerals and phytochemicals that are found in produce.  So eat it up, its good for you.

My suggestion for getting more: Work vegetables into meals instead of just serving them as a side dish on a plate.  I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, or layered on sandwiches.  It is so easy to get a variety of vegetables and incorporate them into dishes.  You might have to prepare for a meal in advance, but a wise man once said “failing to prepare is preparing to fail”.

Your body is an amazing entity, I always tell my clients, if u ever want to read a good book, read about your body.  Obesity will kill anybody, being just 10lbs over your body’s ideal weight can significantly increase your risk of premature death.

So instead of concentrating on taking away bad food from what eat, try to add more nutrients to your meals and nourish your body to a respectable health and weight.

You are a product of what you do, if you eat unhealthy, feel unhealthy, look unhealthy, then you are probably unhealthy.

Now motivate someone to lose 10lbs!! GET TONED!!!


Just choose one


Here are the top 5 changes people have made at the studio to help them lose more body fat

  1. Get more sleep
  2. Reduce starches and carbs
  3. Just show up (to the workouts)
  4. Spend less money and buy less food at the grocery
  5. Start eating breakfast
This is what has worked for us and hopefully some of these will help you too.
You can’t lose fat if you never start trying.  The weight won’t lift itself, just choose one and get started


David’s GT Fitness10-day Food Challenge – new challenge starts Aug 1st

Are You Ready?  August 1st back to school and back to the Food Challenge.

The slate is clean, time to start food challenge #2, notice I did not say diet?

I do not believe in diets really, I believe some people are what they eat and I want to challenge them mentally, physically and socially to make a difference for 10-days, especially when you get around peers and colleagues.

1.  Mental – you have to be conscious and aware mentally of what you are going to eat and not give in to cheap, fast food

2.  Physical – going above and beyond to acquire real fruits and vegtables, go to the farmers market, plant a garden, and physically avoid going out to eat for 10-days

3.  Social – you will set yourself apart from others.  You will be eating natural, light, and not succumbing to social pressure to make bad choices.


This is not a “fad diet” this a process to teach you first about Body Awareness, Metabolism and help you Get Toned!!!!

GT Fitness – 3 Rules for Weight loss – Get Toned

If your goal is to lose weight, particularly Fat weight then remember these 3 rules

1. Body Awareness
2. Metabolism
3. Measured Results

You won’t know where you’re going if you don’t know where you’ve been

1. Body awareness – being accountable for what you put in and take away from your body

2. Metabolism – your body’s ability to burn Fat, Sugars & Carbohydrates

3. Measured Results – you have to measure your body and training program every 4-6wks to track progress and make the essential changes that are needed to progress & achieve your desired goals

David’s GT Fitness10-day Food Challenge – challenge #1

Are You Ready?

The slate is clean, time to start a food challenge, notice I did not say diet?

I do not believe in diets really, I believe some people are what they eat and I want to challenge them mentally, physically and socially to make a difference for 10-days.

1.  Mental – you have to be conscious and aware mentally of what you are going to eat and not give in to cheap, fast food

2.  Physical – going above and beyond to acquire real fruits and vegtables, go to the farmers market, plant a garden, and physically avoid going out to eat for 10-days

3.  Social – you will set yourself apart from your peers and colleges.  You will be eating natural and light, not succumbing to social pressure to make bad choices or be like the rest and pig out.

This is not a “fad diet” this a process to teach you first about Body Awareness, Metabolism and help you Get Toned!!!!

Is Your Liver Worth It?

Broccoli flowers.

Image via Wikipedia

Get Fit: Is Your Liver Worth It?

Sitting on the right side of the belly under the lungs, the liver weighs about 3lbs and is necessary for human survival.  Liver plays a major role in over 200 bodily functions and utilizes millions of cells for metabolism including protein synthesis, glucose storage, detoxification and hormone production.  The only human organ capable of regenerating itself, the liver can utilize its own blood cells to  regain normal liver function.

There have been documentaries done about eating fast food, alcoholism and the environmental dangers of pesticides and chemical pollution that cause liver cirrhosis.   Everything we eat and drink, medicines we get from the doctor and alcohol we consume all have to be filtered by your liver and kidneys.  The liver essentially filters out the unnecessary waste products in the blood and keeps the body clean on the inside.

Today people that live in Kentucky have ample opportunity to obtain faster, lower quality food substance that bombard the liver with more chemicals and acids than ever before.  My personal opinion is that consuming lower quality foods will contribute to organ disease and increase the risk for all types cancers.   Coupled with a decrease in physical activity our body has no chance to burn off extra calories.  The obesity epidemic of the nation, especially in Kentucky, has grown to over sized proportions.

My point is to help make people aware of the liver so they won’t take it for granted.  Many are unaware of the damage they are doing until they develop symptoms and the damage has already been done.  My biggest pet peeve is obesity because having excess body fat around the midsection impedes organ functions to the point that even the liver can’t do its job to fight infections and promote a healthy body.

If you are more than 10lbs overweight and consume processed and fast foods reguarly then you could be at an increased risk for developing liver complications down the road.  My #1 suggestion is to DETOX your liver by eating more fruits and vegetables and fortifying your liver with the vitamins and minerals that it needs.

One of my favorite vegetables are the Cruciferus Vegetables (Cruciferae, New Latin for “cross-bearing” from the shape of their flowers, whose four petals resemble a cross)

  1. broccoli
  2. cabbage
  3. brussel sprouts
  4. bok choy
  5. rutabaga
  6. mustard seed
  7. radish
  8. wasabi
  9. collard greens

By eliminating all the extra carbs, starches and sugars from your diet and eating more fruits and vegetables, specifically the “crossed” kind, you will promote healthy liver function and help your body’s metabolism to burn more stored body fat.

That’s eating with purpose, that’s eating to live!!

Importance of Carbs to BURN Fat


Image via Wikipedia

Carbs are important to the human body when it comes to energy.  Carbs or carbohydrates, are the basis of vegetables, fruits, grains, and milk.  The importance lies in the essential vitamins, antioxidants, minerals, fibers and water found in each gram.

When I say “cut carbs” I’m not referring to the Atkins Diet to eat just bacon and sausage.  Identify the starchy, white and processed carbs that are found throughout the store in most packaged foods.   Eat fewer low-quality carbs and focus on lean, high-quality protein meals so your stomach becomes full in less time and you eat fewer calories overall.

By eliminating extra carbs from your diet you then afford the body an opportunity to tap into fat stores for burning energy.  If you eat processed carbs all day the body burns more sugar than if you ate just vegetables and protein.

Who eats just protein and vegetables?

People who want to burn more fat, that’s who!

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