Optimum Nutrition's "Whey Crisp Bar"

One common obstacle many people dieting face is the need for something either sweet, crunchy, or both. 

Well Optimum Nutrition recently started releasing their new "Whey Crisp Bar". I love 'em.

There are currently two flavors. "Marshmallow Treat" which tastes like a Rice Krispie Treat or " Double Rich Chocolate" which tastes to me like a Kudos Bar. They're sweet and crunchy. I've found them to be good mid-afternoon Meal 4 snacks to give you that last boost you need to make it through the home stretch of the rest of your day.

The nutritional information is as follows:

Box of 12 Marshmellow Treat

Serving Size: 1 Bar (70g)
Servings Per Container: 12

Amount Per Serving	Amt	%DV
Calories	250
Calories from Fat	25
Total Fat	2.5g	4%
Saturated Fat	1.5g	8%
Trans Fat	0g
Cholesterol	30mg	10%
Sodium	75mg	3%
Total Carbohydrate	34g	11%
Dietary Fiber	1g	4%
Sugars	7g
Protein	25g
Vitamin A		0%
Vitamin C		0%
Calcium		25%
Iron		6%
* % Daily Value is based on a 2,000 calorie diet. Your daily values may be higher or lower based on your calorie needs. † Daily Value (DV) not established.

Box of 12 Double Rich Chocolate

Serving Size: 1 Bar (70g)

Servings Per Container: 12

Amount Per Serving	Amt	%DV
Calories	260
Calories from Fat	40
Total Fat	4.5g	7%
Saturated Fat	2g	10%
Trans Fat	0g
Cholesterol	30mg	10%
Sodium	100mg	4%
Total Carbohydrate	34g	11%
Dietary Fiber	1g	4%
Sugars	6g
Protein	25g
Vitamin A		0%
Vitamin C		0%
Calcium		25%
Iron		8%
* % Daily Value is based on a 2,000 calorie diet. Your daily values may be higher or lower based on your calorie needs. † Daily Value (DV) not established.

http://www.optimumnutrition.com/products/100-whey-crisp-bar-p-272.html

Just Keep Going

One of my clients ran across this little piece of inspiration and shared it with me. Now I'm sharing it with all of you...

Just Keep Going

Losing weight can be a long and difficult undertaking. During the weight loss process, many of us experience periods of great success intermeshed with periods of relatively small achievement. When things are not progressing as we'd like, discouragement and doubt can set in. The trick is to remain focused on the positive and keep moving forward.

I realize that this is much easier said than done. During my own weight loss journey, I found that when challenging times arose, it helped to look at the bigger picture--the bigger picture being the rest of my life and how I wanted to live it. I would find myself reflecting back on what I had accomplished so far and really celebrating the small achievements. But probably the most helpful thing for me was developing a 'just keep going' mentality. I would often repeat that phrase to myself, particularly during times when I was feeling discouraged. It can be easy to throw everything we have achieved out the window because of one specific incident. But that kind of thinking is only detrimental, and it doesn't make any sense. It certainly doesn't help us in completing our goals.

The beginning of a new year is often the time when many of us set weight loss or healthy eating goals for ourselves. We may find that we are motivated for a time, but then that motivation wanes and it becomes easy to slip back into old patterns and abandon our goals. If or when this happens, I would encourage you to focus on the positive things you have accomplished and look at the bigger picture--the rest of your life. Don't give up. Just keep going. Because you are definitely worth it!

Rachel Cope MPH, RD, CD

My Fitness Pal: Calories Aren't Everything

Many of my clients have been using the MyFitnessPal.com website to track their nutrition intake, and have all fallen in love with it.

The program is a fantastic and convenient way to track your food, especially if you are able to utilize the App that syncs with the site. It has lead to clients of mine tracking their food more religiously than ever.

The program however puts a lot of emphasis on your daily calorie intake. While this is important to track and be aware of, it is not the sole gauge for how you should lose weight. Weight loss is much more involved than simple calories in, and calories out. The program is a great tracking tool, but it’s still important that I set your limits/goals regarding calories, protein, carbs etc.

As your trainer I know you better than the program does. I know your routine, your sleep patterns, and your energy output in a week. It’s not to say you can’t lose weight by simply creating a calorie deficit in your diet, but more often than not that leads to you shedding as much muscle as you do fat. You may get smaller/lighter, but your shape and tone will stay the same. You also won’t be retraining your metabolism to work on a higher level, in fact it may even slow it down leaving you fighting a constant uphill battle to keep your weight down.

There are ways in the settings of the program to change your calorie limits, as well as your other nutritional goals to be more specific to your personal needs. I will sit down with you and help set that up. These numbers will also change as you progress as well, and will need more adjusting as we go along.

Another great feature of this program is that you can “Friend Request” me, giving me viewing access to your log at any time. To do so just follow these steps…

1.      Go to “Settings" and choose "Diary Settings". Choose - Friends only.

2.      On your home page click on the COMMUNITY tab.

3.      Click on “Find Members”

4.      In the USERNAME box type: T3_Fitness

5.      Send the request

Once I accept the request I’ll have viewing access to your log, and will be able to see what you’re eating each day, if you’re being consistent with your entries it will allow me the ability to offer nutritional guidance between sessions if necessary garnering you better results more efficiently. 

Nobody HAS To Drink

I hear often from clients how they have situations come up where they HAVE to drink.

Be it a business dinner, or meeting with old friends... Nobody HAS to drink. While not drinking may not be as fun while around others who are, you have to ask yourself what is more important: Those couple of drinks or your health/weight loss goals.

Some are embarrassed to not drink with their friends, or co-workers in that they don't want them to know that they are dieting or trying to lose weight. But this goes beyond simple weight loss. One of the greatest benefits to weight loss beyond the cosmetic, is that it allows your body to function healthier.So you could always cite health reasons, or just tell them it's none of their business why you're not drinking.

I'll write you a note to show them that says your trainer won't allow it if that's what it takes!

If you had diabetes, or were a recovering alcoholic you wouldn't drink. Regardless of the circumstances. You just wouldn't. Your weight loss has to become just as important of a reason for you to not drink.

Many argue that there are some benefits to some alcohol such as wine. This is true. However, if your goal is weight loss then the drawbacks far outweigh the benefits. Some look at the calorie content in liquor and more often than not it's less than 150 calories a drink... so no, nothing too over the top,. But 150 empty calories are 150 more you're going to have to work off. This may not sound like much, but it adds up quickly.

Remember, though you track your calories and various other nutritional information throughout each day, and start at zero with each new day, your body doesn't start each day at a zero count. It's still carrying calories and carbs from the day before, and the day before that. To create a calorie deficit in your body can take weeks of strict dieting to achieve. THAT'S when progressive weight loss occurs.

Little snacks, and alcoholic beverages are silent killers towards your weight loss goals as they seem like nothing at the time. The bottom line is that they do add up, and alcohol takes longer for your body to break down and process. It's man made, and your body isn't technically built for processing it.

I'm not saying you'll never drink again. But if you're paying for a personal trainer, dieting, and striving to achieve health and fitness goals then going a 6 week period without alcohol should be completely worth the effort, and social alienation.

When I prepare for a bodybuilding competition I go 12-14 weeks without 1 drop of alcohol, and there's a very good reason for it. Trust me, if it didn't matter and I could get away with it. I would.

So, I don't want to hear from any of my clients how they HAD to have a drink that night they went out.

Nobody... HAS to drink They CHOOSE to, and if you choose to while dieting, you are choosing to slow down your progress and force yourself to work harder than you'd otherwise have to.

Assessments: "An Insight To Your Personal Weight Loss Trends"

In a previous article I discussed the myth of “Spot Reduction”. A concept that implies you burn fat from specific areas of your body that you exercise. As I had gone on to say, everybody’s body burns fat from different areas more than others, and spot reduction does not exist.

I personally experience the last of my weight to come out of my mid-section, while the rest of my body tightens up much quicker.

With all of my clients I do regular assessments to help track weight loss, as well as their inches lost. I measure 9 different areas of their body. From assessment to assessment you can follow the trends in inches lost to get a feel of what areas your body draws it’s fat energy from.

So, for example if you notice you are continually seeing a high number of inches lost in your waist then you can pinpoint that as one of the areas that your body draws fat energy from. If your legs continually lose minimal inches then you know it’s an area that your body does not draw from nearly as much, and you can anticipate that it will be one of the last areas to go.

In this way your assessment provides you some foresight into your future weight loss, and the new shape your body is taking on.  There are other factors that come in to play such as the exchange of fat for muscle, but even with that said. If you exchange fat for muscle in some areas more than others, you will be able to identify that with the information provided in your assessments as well. 

The Calorie Deficit

Counting calories is a pretty big part of dieting/weight loss. Many struggle to understand how it works, why they have to do to it, and how your body processes calories going in and going out.

Let’s start with what a calorie is:

“A unit of energy-producing potential that is contained in food and released upon oxidation by the body. “

Each day your body burns a number of calories from your usual daily activities. In each person the number is different. Let’s say for example your number is 1000.

One pound of fat contains 3500 calories. From a caloric standpoint, you would have to eat a surplus of 3500 calories to gain a pound of fat. These are calories not spent in your daily routine. So if you spend 1000 calories a day in energy output, then you’d have to take in 4500 calories to put on a pound of fat. Sounds like a huge task to take in that much right? Remember though, you don’t necessarily start each day at a zero count for your calories. Unburned calories can carry over day to day. Equally however, you have to burn 3500 calories to take off a pound of fat, which means creating a calorie deficit, or burning more calories than you take in.

For example:

If you followed a 1000 calorie a day diet, (which in most cases I don’t recommend), creating at 200-500 calorie a day deficit through simple dietary changes, it would take 7-17 days to lose one pound of fat. If you incorporated 400 calories of daily exercise, now you could lose more than a pound a week. The process takes time and patience. It comes down to putting out more energy, than calories you’re taking in.

Once you are able to create that calorie deficit, then your body will begin eating up your stored fat for energy. Slow weight loss is always better, as it gives your body time to adjust to the changes, and ensures the weight loss is coming from fat, and not muscle. It also gives your skin time to tighten up and adjust to your new shape.

When you are going through your daily routine, about 85% of your energy comes from fat. Fat is the energy source of choice in a resting body. When the body is rushed through a weight loss process, it tends to eat up muscle. Building and maintaining muscle increases your metabolism. A lack of muscle makes for a slower metabolism. It takes less than 1000 calories of energy to burn a pound of muscle. It may not seem fair, but it’s just the way the body works. So maintaining muscle is EXTREMELY important.

On paper, weight loss is a simple process. It does however, require a great deal of patience and will power. The fat was not deposited overnight, so you can’t expect it to disappear the same. Now, mind you this is fat loss based on calories alone. There are a number of other variables to be considered as well as discussed in previous articles.

This is simply a look at the caloric aspect.

Varying Your Protein Sources

The importance of protein in your diet is something I continually stress. It fuels, and rebuilds your muscles as well as ignites your metabolism.

A common mistake people make however is when they become too married to their protein sources.  A common example is when people rely solely on protein drinks or bars. These are good from a convenience standpoint, and for those who it applies to, can be particularly beneficial post workout as whey protein mixes are absorbed by your body quickly. These should not however be the only substantial source of protein in your diet.

You ideally want to have protein in every one of your meals throughout the day continually fueling not only your muscles, but your metabolism as well. Most protein supplements are meant to be fast acting. For those who have just worked out. The protein is released into your system, and is only doing it’s job for a limited time. Protein that comes from food is released slower over time as it is digested. You want that continual release of protein especially overnight when you sleep, as that is when your body does the majority of it’s healing and growing.

Your body is built to adapt, and this applies to how it reacts to chemicals, and nutrients. Just like you can build a tolerance to alcohol, or caffeine, your body can build up an adaptation to a protein source, and it then begins to lose it’s effect on you. So, if chicken was your only protein source… over time it would begin to have a weaker, lesser effect on you.

The challenge for some can come in the form of personal likes/dislikes. Some people don’t like fish, or chicken. This can be a limiting factor for some. It’s one less source for them to utilize. I personally take in 5 to 6 different sources of protein a day. That doesn’t mean you have to, but you just don’t want to become too routine in what you eat. While I enjoy fish, I am admittedly not that good at preparing it, and therefore it is a limiting factor for me. It’s something I eat when I go out.

An example of where my protein might come from in a day is as follows… I’ll have a whey protein drink in the morning post-workout, turkey at lunch, tuna mid afternoon, chicken for dinner, and a casein protein drink before bed. I don’t do this routine every single day. It changes, but as you can see, meal to meal I’m varying where my protein comes from. If you are even taking in protein from 3 different sources a day you’re doing well. The point is to always remain conscious of it and not fall into a routine.

This is something I monitor in my client’s diets, and is something you should too to stay progressive in your health and fitness goals. 

Starvation Mode

Depriving your body of calories, nutrients, or solid foods is a poor, and unhealthy way to go about achieving your weight loss goals.

One situation I have encountered frequently are clients whose weight gain doesn’t come as a result of eating too much, but rather from eating too little.

When people eat too little, or too infrequently, it slows their metabolism down, and throws them into a state known as “Starvation Mode”. It typically means their total caloric intake is less than 50% of what their body requires. As a survival adaptation on your body’s part it reacts to this lack of calories/nutrients by storing as much fat as possible.

This can come about for several reasons:

·         Many doctors I train have such hectic work schedules that they are lucky to get more than one solid meal in a day. Even if the meals they eat are healthy ones... people with very busy schedules who have a harder time getting in their 5 recommended meals a day metabolism's slow down, their bodies go into starvation mode, and as a result put on weight. 

·         Some people intentionally have a low caloric intake based on the premise of creating a calorie deficit. Attempting to create a situation where they are burning more calories than they are taking in. Creating a calorie deficit can be an effective weight loss method for some people under the right circumstances, but if your calorie/nutrient intake is TOO low, then you’re actually going to become counterproductive to your weight loss goals. It’s an EXTREMELY common mistake.

·         Some people will occasionally starve themselves in the literal sense in an attempt to fit into a dress for an event, or just to kill a few pounds. While this may work in the short term, the long term effects usually entail that person regaining more weight than they had to begin with. Your body is in no way, under any circumstances meant to be deprived of calories, nutrients, or hydration.

Starvation, strictly low carb, or liquid diets all garner the same effect. Once you re-introduce that which your body has been deprived of, your body will store as much of it as possible in an effort to prepare for what it expects to be another inevitable drought of calories/nutrients.

For example…

If you went a month of no carbs, lost 15lbs, and then went back to eating carbs again… you’re most likely going to put that 15lbs back on much faster than you lost it, as well as an additional 10-15lbs! Your body is now anticipating that it’s not going to see carbs again for a long while. It’s preparing for the next draught whether there will be one or not. It's doing this to protect you. A survival mechanism to help keep you alive! You must remember, that your body is not interested in your cosmetic appearance, only your survival. Cycling your carb intake however, can be a very effective way to burn fat when monitored by your personal trainer.

Depriving your body of anything it requires to function properly is bad for a number of reasons, but it is most definitely counterproductive to any weight loss goals you have. This is why creating a nutritionally balanced diet, with balanced meal frequency is going to garner you the best results whether it’s weight loss, muscle gains, or just your general health.

This is where I come in. To determine what areas of your diet are lacking, and what adjustments need to be made to allow you to achieve the goals you have set for yourself, and maintain your results for the long term.

Spot Reduction

One of the most common questions I am asked by clients is, “How do I get rid of this right here?”, as they are pointing to one of their problem areas. Regardless of where they point to, my answer is the same… diet and exercise.

What they are referring to is known as “Spot Reduction”… and I’m sorry to say, but it doesn’t exist.

The human body doesn’t burn fat specific to working the muscles that the fat surrounds. For example, you can do crunches all day, and while you are burning calories, and developing your abdominals, you are not burning more fat from your stomach than you are from anywhere else. Working your arms, abs, legs, or buttocks more doesn’t make them skinnier. Clean dieting and exercise in general does.

If spot reduction existed you’d have to find a way to put fat on in specific areas of your body to fuel them. Your body is sparing you that responsibility by just using all the fat in you as a fuel source for all of your muscles.

Now, you may find that you lose fat in some areas faster than others. This has everything to do with genetics. You may see a person with a gut, and tiny skinny legs, or someone with a skinny upper body, and big hips and legs. This is due to their genetic makeup, and has nothing to do with training certain muscles more than others.

Men and women tend to both store, and lose fat in different areas than one another. It’s just one of the many differences between the male and female of the species. If spot reduction existed, then men and women alike would benefit equally from similar training programs.

A Week Of Fitness

Remember Sharrann?

Sharrann took advantage of the August Training Incentive program I offered, and took on an entire week of training! We did this to give her routine an extra boost. We split up all of her body parts, so as not to overwork any one area. This endeavor was a lifetime first for Sharrann! This week not only included training 5 days with me, but also 2 additional workouts at the gym doing both Pilates, and cardio on her own!

As you exercise regularly your body makes adaptations which are beneficial up to a point, and then you can level out reaching that “plateau” so many people experience where you stop progressing. Your body will adapt to specific weights, motions, order of motions, rest period cycles, and even the number of days a week you train. This is why I stress variety in workouts, and why I offered the special training incentive rates to mix things up for some clients, and give them the opportunity to get that extra boost their body needs!

Sharrann’s efforts will no doubt contribute to her inevitable success on her next assessment!

As Sharrann likes to say... 

“Pain is temporary... it's merely weakness leaving the body.”

Congratulations Sharrann!

KEEP IT UP!!!

Understanding And Controlling Your Metabolism

Many people tend to resign themselves to the theory that if they have a slow metabolism, they are genetically doomed to this state for the rest of their life. This is just not so. We have an incredible amount of control over our metabolism, regardless of age or sex. Understanding how to control this can make a dramatic change in both your health and appearance. To have control over your body’s function, and appearance is an incredibly empowering feeling! So, here is a general overview as to how your metabolism works, and what you can do to have more control over it.

First, let’s start by educating you on what your metabolism is comprised of…

“Voluntary Activity Level” – This is all of the energy required for physical activity. Everything from flipping the pages of a magazine, to working out with your favorite personal trainer.

“Basal Metabolic Rate” – The energy needed to passively run all the processes required to maintain your body. Or in other words, it’s what keeps your engine running.

“Thermic Effect Of Food” – The energy cost to digest and assimilate the food you eat.

All three of these components can be tweaked and altered to raise your metabolism, once you understand how…

Your Basal Metabolic Rate accounts for about two thirds of your daily caloric intake.

One quarter of your calorie requirements are used for physical activity. This can vary depending on your job, general lifestyle, workout duration and intensity.

The Thermic Effect of food can account from anywhere from five to fifteen percent of your daily calories. It may not seem like a lot, but it can make a huge difference. This is of course altered through better diet.

So, let’s start by talking about your Voluntary Activity Level and making the most of it.

Getting The Most Out Of Your Cardio: "Quality Over Quantity"

Many of my clients either do cardio on their home machines, or go to a gym on their days off from training with me. Realistically, no one looking to burn fat and raise their metabolism should ever have to do any more than a half hour of cardio. Let’s face it, anything beyond that is incredibly boring for most people anyway. When it comes to cardio for the sake of weight loss, the focus needs to be on intensity. High energy output, in a short 30 min window of time. If it’s within your scheduling ability the morning is the best time to do cardio. Ideally you’re trying to crank your metabolism up, and better to do so as you go into your day to give you much needed energy, as opposed to night when you need to be able to relax, and get a good night sleep.

There are two mechanisms that burn calories from exercise…

1.      The calories actually used to perform the exercise.

2.      The energy needed to recover from the exercise. This is something greatly overlooked... the aftermath of the workout.

Get out of your head the idea of doing cardio to burn calories, but rather to ignite your metabolism!

Of course burning fat and calories is ultimately your goal, but you’ll burn more if you approach your cardio sessions with the goal of igniting your metabolism for a longer lasting effect, rather than just trying to burn as many calories as you can in the moment.

I try to stress the need for the combination of cardio, and weightlifting. Studies have found that following a traditional cardio session, your body will undergo a subtle metabolic increase for several hours. So, regardless of how many calories the machine may be telling you you’ve burned, the actual number is going to be higher. Now, this is where weightlifting comes into play. While you’ll experience a metabolic increase for several hours from cardio, studies have shown that a weight lifting session can increase your metabolic level for over 24 hours! In some cases up to 32!!! Lifting weights not only burns calories, but also requires fat oxidation for energy, a process resulting in burning fat.

People who should spend an hour doing cardio are those who need to do it for conditioning purposes. For example, somebody who is training for a marathon or a bike race. For those who are trying to burn fat, this just isn’t necessary, and in many cases longwinded bouts of cardio can become counterproductive to your goals!

Now, don’t get me wrong... Cardio is an extremely important aspect of the process and should not be overlooked. I’m simply talking about quality over quantity.

High Intensity Interval Training (HIIT)

To get the most out of your cardio requires it to be performed certain ways, or at certain times. High Intensity Interval Training, (HIIT) is proven to be one of the best, and most efficient ways to fire up your metabolism, ultimately burning more calories/fat than typical cardio workouts.  The beauty of this is that it applies to any and all forms of cardio. So no matter what your machine/exercise of choice may be, you can apply this method and increase your productivity. So what is it? It is cardio performed in intervals shifting between high intensity and low intensity. The intensity can be altered in a few ways, through speed, resistance, or both.

Let’s use the elliptical as our example with contrasting levels of resistance. Rather than hop on, press “Quick Start” and go at it for 30 minutes at a steady pace, start off at a comfortable resistance. After 2 minutes raise the resistance to a point you find challenging. Then back down again after another 2 minutes. So, I might start at level 6 for 2 minutes, and then move up to level 10 for 2 minutes back and forth for the duration of the session. Most machines have an interval program built in so you don’t have to do all of this manually. This process does a few things. It breaks up the monotony and repetition, and it also is a more efficient way of revving up your metabolism. It's important to always continue to push yourself as well. If you start finding that your cardio is becoming very routine, then try mixing things up either by adjusting your speed, resistance level, intervals or even the type of cardio you're doing. Variety in both cardio, and lifting is essential to garner maximum results no matter what your fitness goals are.

But with what do you fuel this hard working machine?

The Importance Of Protein And Your Metabolism

There are three main reasons why protein should be a priority in your diet…

1.      You need the amino acids from protein to recuperate, and build strong new muscle tissue.

2.      Protein helps us stay lean by stabilizing our blood sugar levels.

3.      The Thermic Effect of protein.

It’s not uncommon for people to feel perspiration on their forehead after a protein rich meal. This is evidence of the increase in metabolic rate, and therefore temperature in your body. A higher metabolism, means a higher core temperature. Most people who get cold easily, typically don’t exercise often, and have slower metabolisms. In spite of their body fat levels.

Foods high in protein maintain this burning effect. Protein has DOUBLE the metabolic stimulating effect than nutrients such as carbs, or fat do. The calorie burning lasting effect from this can be from up to 5 hours following a meal. If you’re eating 5 to 7 meals a day, that incorporate protein into them, you’re feeding that metabolic fire all day long. Throw on top of all that your workouts with me, and you will soon be a well oiled metabolic machine!

Which leads into me into…

The Importance Of Eating 5 Times A Day

It’s important to eat multiple meals throughout the day in regulated portions, so as to give your digestive system work to do, which keeps your metabolism active, but with only enough work to do for three hours between meals.  So, once the first meal has been processed, then the next is on it’s way. Ideally, it is best if each meal contains SOME protein. This routine keeps the energy giving metabolic fire burning all day long.


This also prevents your body from going into "starvation mode", and storing fat. When your body sees a steady source of nutrition being delivered to it throughout the day, it doesn't see as great of a need to store fat away. Going long stretches in the day without eating, or starving yourself actually sets you up to store more fat. If you eat breakfast, and don't eat again till dinner, your body sees a long period of time go by without being fed the nutrition it needs. So, the next meal you eat, your body will stash as much of it away in the form of fat as it can... not knowing when it's next meal will be coming in.

The five meals consist of …

Breakfast

Snack 1

Lunch

Snack 2

Dinner

Your breakfast should be a combination of protein and carbs. The combination of the two will give you the metabolic boost you need in the morning to get going.

Did you know an apple will give you more energy in the morning than a cup of coffee? Your snacks may include fruits and vegetables. Fruit contains energy-giving fructose (low on the glycemic index), several essential vitamins and minerals, phytochemicals, plus dietary fiber for better health, digestion and blood glucose control. So, even if you're counting carbs to lose weight, make sure you eat plenty of healthy fruit.

Protein drinks, and bars make for excellent "snacks" to fulfill your Meal 2, and Meal 4 requirements. 

Lunch should be a combination of protein and carbs. Chicken, turkey, or fish with some vegetables would be ideal.

You usually want to cut your carb intake post lunch. 50 grams or less. This way when you get up and do your cardio the next morning, your body doesn’t have the carbs from the night before to draw on for energy. It must then resort to it’s backup, the stored fat in your body.

Dinner should fall along the same lines as lunch. A protein rich meat, and preferably some vegetables.

Your body is built for adaptation. By constantly keeping your metabolism working through proper diet and exercise, over time you’ll train it to continue to do so on it’s own, thus allowing you to maintain your new body. Everyone’s body is different, and has different needs. That is where I come in. To help you figure out your body’s chemistry, and needs. Together we can find the best exercise/diet plan to help you achieve your goals.