Here's a delicious weeknight dinner recipe that's quick to throw together. With lots of fiber and protein, this is the type of meal that will help make your fitness goals a reality. Servings: 6

Here's what you need...

2/3 cup coconut aminos or low-sodium soy sauce
1 1/2 Tablespoons fresh ginger, minced
4 garlic cloves, minced
1/2 cup filtered water
1/3 cup pure maple syrup, grade b
3 Tablespoons arrowroot starch
2 Tablespoon Olive oil, divided
1 bunch green onions, chopped
4 cups organic broccoli, cut into small pieces
1.5 lbs grass-fed flank, skirt or minute steak, cut into very thin strips

In a medium bowl combine the coconut aminos, ginger, garlic, water, syrup and arrowroot. Set aside.
Heat 1 tablespoon of the olive oil, on high, in a large skillet or wok. Add the green onions and broccoli, saute for 5 minutes. Remove from skillet.
Heat the remaining 1 tablespoon of olive oil and stir-fry the steak until almost done, about 4 minutes.
Return the veggies to the skillet and add the sauce. Heat until the sauce boils and thickens, about 3 minutes. Serve and enjoy.

Nutritional Analysis: 371 calories, 14g fat, 684mg sodium, 15g carbohydrate, 2g fiber, and 34g protein

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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5 Quick Fitness Tips

1. Be Consistent: exercise at least 3 times each week.
2. Be Challenged: keep your routine intense.
3. Be Patient: true fitness results take time.
4. Be Excited: find a form of exercise that you love.
5. Be Advised: call in a professional, like me, for premium results.

To take your fitness to the next level - Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

There are plenty of exercise misconceptions out in the world, some of which may be holding you back from your best body.

Do the following 5 exercise myths sound familiar? This may be exactly what you need to hear.

1) Exercise on an empty stomach burns more fat.

This theory says that if there's no fuel in your body to burn then you'll end up burning fat, but research has proven otherwise. Instead of pulling the energy from stored fat, there's a better chance that your body will look to energy in your bloodstream and muscle stores. Further drawbacks to exercising on an empty stomach include shortened workouts due to lack of stamina, and dizziness or nausea from low blood sugar.

Instead of going hungry, enjoy a small, nutritious snack about 90 minutes before you exercise.

2) Cardio is more effective for weight loss than weights.

For some reason women seem to love the idea that they will burn more fat by running on a treadmill than by lifting dumbbells. Sorry ladies, but cardio alone is never as effective as a routine that also includes resistance training. Strength training is essential for building lean tissue, which increases your metabolism and decreases your body fat.

If your goal is weight loss, then make friends with some dumbbells.

3) If you exercise enough, then you can eat anything you want.

This myth makes me cringe, as I've seen so many people throw away their hard-earned fitness results by overeating. Even if you exercise daily at an intense rate, your diet still matters. To top it off, most people overestimate how many calories they burn as well as underestimating how many calories they are eating. This can be a fattening combo.

For best results, maintain a calorie-controlled diet filled with fresh, wholesome ingredients.

4) For optimal fat burn, exercise longer at a low intensity.

Wouldn't it be nice if this one were true? Then instead of pushing it hard in the gym we could all simply go for a nice, long stroll to burn fat. Umm, usually if something sounds too good to be true that's because it is too good to be true.

Intensity matters when it comes to getting great results, so challenge yourself.

5) Unless you exercise often, exercise is a waste of time.

I hear this myth in the form of an excuse from people who haven't started an exercise program due to the idea that they won't be able to exercise enough to make it count. Research continues to prove that any exercise is better than zero exercise. So you can only exercise once a week? Do it.

Any exercise is better than zero exercise. Contact me today and we will get you set up with an exercise program tailored to your lifestyle.

The sooner that you get started on my results-driven exercise program, the sooner you will be living life in your new, slimmer body.

What are you waiting for?

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Crispy Orange Chicken
Who doesn't love ordering crispy orange chicken? Forget the restaurant. Now you can stay in and make it yourself at home. Rest assured that this meal is filled with healthy ingredients that will not derail your fitness results. Servings: 6

Here's what you need:

1/2 cup orange juice concentrate (no sugar added)
3 Tablespoons coconut aminos
1 Tablespoon olive oil
Zest from one orange
3 cloves garlic, minced
Dash red pepper flakes
2 packets Stevia
1 tablespoon coconut oil
2.5 lbs boneless skinless chicken thigh, cut into bite sized pieces
Dash salt and pepper
Dash granulated onion
1 tablespoon sesame seeds
3 green onions, chopped
Combine the orange juice concentrate, coconut aminos, olive oil, orange zest, red pepper flakes and Stevia in a small bowl. Mix well and set aside.
In a large skillet, heat the coconut oil on medium-high.

Generously season the chicken pieces with salt, pepper and granulated onion. Add chicken to hot skillet and brown on all sides.

When chicken is almost fully cooked, add the orange sauce, stirring to coat all of the chicken. Cook, uncovered, simmering the sauce until thickened and fully sticking to the chicken.

Garnish with sesame seeds and freshly chopped green onion.

Nutritional Analysis: One Serving Equals, 282 calories, 12g fat, 505mg sodium, 12g carbs, 1g fiber, 35g protein

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Give Your Entree a Makeover

We all have our favorite things to order when we eat out or get take-out. As you've seen in my last blog, these items can be made at home, in a much healthier way.

This is cool because it allows you to eat the same foods that you love, while losing weight and getting closer to your fitness goals.

It's easier than you think. Make a list of your top 5 restaurant entrees and go online to search for healthier ways to cook them.

You can start with the Crispy Orange Chicken recipe coming in my next post - stay tuned.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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There's no questioning the fact that the foods you eat go far in determining how quickly you'll meet your fitness goals.

And if you're eating a number of your meals out at restaurants then you're going to want to keep reading because the average restaurant meal contains more than 1,200 calories.

Most people have no idea just how fattening restaurant entrées are. In fact, the following information may shock you.

Here, in no particular order, are 5 of the most fattening restaurant dishes along with tips that I've included to equip you in making lighter, healthier versions of these dishes at home.

Bad Food #1: Cobb Salad
Cobb salads are loaded with cheese, bacon, egg, and topped with a creamy dressing. Sure, you're eating a salad, but that salad is likely to contain more calories than a burger.

At-Home Version: Making a lighter Cobb Salad at home is easy and quick. Start with a dark lettuce, like spinach or arugula, to get the most nutritional value. Top it with hard boiled egg whites, baked turkey bacon, light cheese, avocado and drizzle lemon juice and vinegar for dressing. This at-home version has dramatically lower calories while still providing you with a satisfying, tasty dish.

Bad Food #2: Spinach Artichoke Dip
When it comes to appetizers, spinach dip is filled with veggies so its calorie content is often underestimated. Don't be fooled: just half a cup of this creamy dip will set you back about 350 calories. And if you finish the bowl yourself then you've just taken in 1,000 calories in dip alone, not to mention the chips or pita bread you scooped it with.

At-Home Version: That delicious creamy spinach flavor can be recreated at home by using low-fat milk, spinach, some olive oil and a sprinkle of parmesan cheese. A quick Google search for ‘light creamed spinach recipe' will give you plenty of recipe options that are much lower in fat and calories than the restaurant version.

Bad Food #3: Chicken Tenders
Fried chicken of any kind from a restaurant is going to be loaded with more fat and calories than you'd believe. Even a serving on the kid's menu will tip the scales at over 800 calories.

At-Home Version: Making faux fried chicken at home is easy and surprisingly delicious. Whip up a few eggs with some Dijon mustard, garlic powder and onion powder. Dip your skinless, boneless chicken tenders in the mixture and then coat with almond flour, thyme, paprika and salt. Bake at 350 degrees F for 35 minutes or until no longer pink, flipping once halfway through. Turn on the broiler for the last couple of minutes to make it nice and crispy.

This at-home version will save you hundreds of calories that would have ended up around your waist.

Bad Food #4: Sliders
Sliders are so small, there's no harm in enjoying a couple of, right? Wrong. Despite their petite package, enjoy a couple sliders and you'll have taken in more than 1,000 calories.

At-Home Version: The biggest problems with the restaurant slider are its fatty meat content and the refined-carbohydrate bun. So at home you can remedy these two issues. 1) Use lean, ground turkey to create petite patties. Use your grill pan to cook them with minimal oil. 2) Instead of the carbohydrate-filled bun, use large pieces of butter lettuce to wrap around your patties. Add sliced tomato, low fat cheese and grilled onion and secure the whole thing with a toothpick. These at-home sliders are guilt-free!

Bad Food #5: Pasta
Eating a pasta-based dish at a restaurant is weight-loss suicide. There's no way to escape all those carbohydrate calories unscathed. The 1,000+ calories found in the noodles will quickly end up stored on your body as fat.

At-Home Version: There are two really easy and guilt-free ways to mimic pasta noodles at home. 1) Bake a spaghetti squash until tender, then scoop out the soft, angel hair-like strands and top with your healthy pasta sauce. 2) Using a vegetable peeler, create long strips of zucchini and top with your healthy pasta sauce.

Cooking more of your meals at home, using the tips above, will save you many hidden calories and goes hand-in-hand with regular, challenging workouts in seeing you to your fitness goal, Call or email today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to getting you to your fitness goals.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Guilt-Free Kale Chip Snack

Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack.
Servings: 5

Here's what you need

1 bunch kale, washed and torn, stems discarded
1 Tablespoon olive oil
dash of salt and pepper
Preheat oven to 300 degrees F.
In a large bowl mix the kale pieces with all of the ingredients.
Spread evenly on foil-lined baking sheets.
Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.

Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Try these healthy snacks in place of the crappy, unhealthy, highly processed, high fat, high salt, etc. Go do it and have fun and enjoy :) 

1. Hard Boiled Egg and Sliced Veggies.
2. Sliced Apple and Almond Butter.
3. Natural, Low Sodium Jerky.
4. Seasonal Berries with 1/4 cup of Almonds.
5. A Bag of Homemade Kale Chips. See recipe below.

For more healthy tips and to get your fitness on - Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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The Snack Trap

We've all heard that snacking is great for the metabolism...but have you taken it too far?

In other words, your excessive snacking may be killing your fitness results.

Let's face it, there are only so many extra calories that the body can take before it adds those on as unwanted fat.

Even if you're eating perfectly healthy meals and putting in your time at the gym, if your snacking is out of control then your results will be disappointing.

Here's what you need to know to avoid The Snack Trap:

1) Calories Count. Even when you're snacking on "healthy" food, you've got to keep track of how many calories that you're taking in. Almonds are healthy, but if you down 800 extra calories in them you'll quickly gain weight.

2) Fill Up on Protein & Fat. A lot of well-meaning people are still afraid of fat. They think that if their snack is high in fat then it will end up on their body as fat. This is simply not true. Healthy fat, such as avocado or almonds, is a wonderful thing to snack on as it fills you up and keeps you full longer.

3) Avoid Sugar Calories. Sugar is an awful thing to snack on when weight loss is your goal. Refined sugar is a catalyst for fat storage, so avoid any snack that contains sugar. Remember that eating sugar will satiate your hunger for a very short period of time, and then you'll quickly be hungry again.

4) Don't Be Fooled By 100-Calorie Packs. A popular marketing technique is to package junk food into 100-calorie packs. These could be crackers, cookies, chips...basically any guilty snack food you could think of. The premise is that since you're only eating 100 calories, the snack is healthy. I'm sorry, folks, but eating 100 calories of junk food is not a healthy snack. You are better off avoiding the junk completely and eating something wholesome.

5) Use The 'Is It Real' Test. As a rule of thumb, you should use the "Is it real?" test when deciding if a snack is worth eating. The test goes like this: If your snack can go bad, then it's good for you. If your snack can't go bad, then it's bad for you. The idea is to eat fresh, real foods that are unprocessed and wholesome. These real foods are naturally filled with fiber, vitamins, and minerals and will assist you in achieving your fitness goals.

6) Avoid Refined Carbohydrates. Processed and refined carbohydrates make up the bulk of popular snack foods. Take a look around the snack aisle at the grocery store and you will see that most packaged snacks are made with grains. When your goal is to lose weight and increase lean muscle then eating refined grains will work against you. If you only take one tip away from this article, let it be to remove grain-based snacks from your life. This single change could very well recharge your weight loss.

Now you know how to snack in a healthy way that will not derail your fitness goals.

Remember that exercise plays a huge part in getting in shape and losing weight.

Call or email me today to get started on a results-driven exercise program.

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This recipe makes a wonderfully healthy family meal. Use organic berries and chicken to get the most from your meal nutritionally and flavor-wise. Serve your chicken on a bed of steamed veggies or on a dark leafy green salad. Servings: 4

Here's what you need:

For the Chicken:

1.5 pounds organic, skinless, boneless chicken tenders
1 cup organic blackberries
1/4 cup coconut aminos (or soy sauce)
1/4 cup plum vinegar
1 Tablespoon olive oil
1/8 cup yellow onion, minced
4 garlic cloves, minced
1 packet Stevia
Rinse the chicken tenders and pat dry. Place in a large ziplock bag.
Combine the rest of the ingredients in a high speed blender until smooth.
*optional* Strain the seeds from marinade (If you don't mind the crunch, then leave the seeds in!)
Pour the marinade into the bag of chicken, seal and place in the refrigerator for 4 to 6 hours.
Preheat oven to 375 degrees F. Place the marinated chicken in a baking pan and bake for 30 minutes.
Remove from oven, drain off excess marinade, then place under high broil for 4 minutes, watching closely. Remove when golden.
For the Blackberry Sauce:

1 TBL coconut oil
1 cup organic blackberries
1 packet Stevia
1 Tbl plum vinegar
In a skillet over medium low heat, combine all of the ingredients and bring to a simmer.
Simmer, stirring often, until the blackberries become bright and the sauce reaches desired consistency.
If you wish to thicken the sauce more, add 1/2 teaspoon of arrowroot powder.
*optional* Strain the seeds from the sauce (If you don't mind the crunch, then leave the seeds in!)
Serve over the cooked chicken.

Nutritional Analysis: One serving equals: 287 calories, 7g fat, 655mg sodium, 15g carbohydrate, 5g fiber, and 36g protein

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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If you don't eat right, neither will your children.

As much as you'd like to see the kids enthusiastically eating a pile of green veggies, you'll need to be the first one to dig in. The easiest way to model healthy eating habits is to eat most of your meals at home.

When you eat out, the kid's menus options are mainly fried and carbohydrate-filled, and most come with a sugary beverage. When you make your own meals at home center the meal around a lean protein, such as chicken or fish, and then add in lots of colorful veggies.

Make Fitness a Family Affair

Today childhood obesity is a major concern among parents and the medical community. This generation of kids is less active and more obese than any generation before.

Wouldn't it be great if your kids naturally enjoyed exercise? If this were the case then childhood obesity wouldn't be the looming problem that it is.

As adults we exercise to improve health, stay fit, and control weight. But what motivates a child to be physically active? Fun. Ultimately, if children and adults enjoy an activity, they're more likely to stick with it.

As you know, an inactive child has a greater chance of becoming an inactive adult if healthy habits aren't instilled early in life. And it's never too early to start.

What better way to get your kids moving than to find a fun exercise activity your whole family can enjoy together? Your family will not only be healthier and trimmer, but will spend quality time connecting and set habits that may last a lifetime.

Just remember that exercising as a family won't look like your typical workout. Here are some fun, creative ways to incorporate exercise into the life of your family.

Make Chore Time Fun Time
Let's face it: chores and kids don't mix. Not willingly at least. Chores and fun don't usually mix, either. How can you combine chores with fitness while making it fun at the same time?

Turn up your family's favorite tunes and sing and dance while cleaning the house. Let the kids take turns choosing the music. All ages can be involved. The youngest can pick up toys or sweep the floors. The older kids can vacuum, dust, and help with laundry.

While you're at it, turn chores into a competition. Who can clean his or her room the fastest? (Without stuffing everything in the closet.)

Dance Party
Want a little more wiggle in your family exercise routine? Invite the kids' friends over for a dance party. Move the furniture out of the way, turn down the lights, and turn up the tunes! Then get moving.

Kids will have a great time with this. If you have a Wii dance game, take turns in dance competition.

Family Fitness Nights
Family fun night is often spent sitting around watching a movie or playing a board game. How can you turn family nights into fitness nights?

Go on a bike ride together. Head to a nearby trail in the woods and go on a hike. Invite another family to join you and organize a soccer game, whiffleball tournament, or relay races. Set up a badminton net in the backyard.

If there's snow on the ground, get out the sleds and head to a nearby hill. What about roller-skating as a family? Now there's a fun family workout! Let each family member take turns choosing which activity to do on family nights, but keep the nights focused on fun fitness.

Hire a Personal Trainer
Each person has different fitness needs and goals. Call or email me today to design a workout program for each family member.

Track Progress
A great way to stay motivated as a family to keep exercising is to track individual progress. If one family member needs to lose weight and another is trying to bench press heavier weight, track both of their progress and encourage them along the way.

You can also have all family members wear a pedometer and reward the person with the most steps, or choose an exercise of the month. Good choices are squats, lunges, sit-ups, push-ups, or jump rope. At the beginning of the month, each family member must perform his or her maximum number of repetitions. After a month of training, the person with the highest percentage of improvement gets a small reward.

And keep progress at the forefront with a chart on your refrigerator to track your family's fitness goals.

A Way of Life
When fitness is incorporated into everyday life, it won't become a drag or another thing to fit into your already busy schedule. Set aside just an hour two to three times a week to get moving as a family. Your kids will have fun and learn valuable life lessons.

Call or email today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to meeting your family's fitness goals.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

Roasting a whole chicken with veggies is a wonderful meal and is much simpler to prepare than you might think. Make this recipe on the weekend and then enjoy nutritious leftovers throughout your week. Servings: 5

Here's what you need...

3 bulbs garlic
1/4 cup olive oil
salt and pepper
4 Tablespoons coconut oil, gently melted
1 Tablespoon each minced, fresh rosemary, oregano, tarragon
1 teaspoon minced garlic
zest and juice from one lemon
4 large organic carrots, cut into 1 inch pieces
3 organic zucchini, cut into 1 inch half-moons
1 cup pearl onions, ends trimmed
1 cup Brussels sprouts, halved
1 hormone-free, organic chicken
2 cups chicken broth
1 Tablespoon coconut flour
Preheat the oven to 400 degrees F.

Cut off the tips of each section of the garlic bulbs. Place the blubs in a small glass pan. Brush the tops with the olive oil and sprinkle with salt and pepper. Cover the pan with aluminum foil and set aside.
In a small bowl combine the melted coconut oil, fresh herbs, minced garlic, lemon zest and lemon juice. Set 1/3 of the mixture aside for the veggies.

In a large bowl combine the carrots, zucchini, pearl onions and Brussels sprouts with 1/3 of the herb mixture. Season with salt and pepper. Set aside.

Rinse your chicken and pat dry. Carefully slide your hand between the skin and the breast and liberally rub some of the herb mixture. Rub the rest of the herb mixture over the top of the chicken. Season the chicken with salt and pepper and tie the legs together with kitchen string. Place the chicken on a large roasting pan, and surround it with the veggies.

Roast the chicken and veggies for 30 minutes. Reduce the oven temperature to 350 degrees F, pour 1/2 cup of chicken broth over the chicken and veggies, and place the garlic pan in the oven off to the side.
For the next 90 minutes, pour 1/2 cup of broth over the chicken and veggies every 30 minutes as it cooks at 350 degrees F.

To see if the chicken is done, poke the tip of a sharp knife between the leg and body and see that the juices run clear. Transfer the chicken and veggies to a large platter. Add a couple of the roasted garlic bulbs to the chicken platter, reserving one for the gravy.

To make gravy: Pour all of the roasting pan juices into a skillet and bring to a simmer. Remove the garlic cloves from one of the roasted blubs and smash with a fork. Add garlic to skillet. Mix in the tablespoon of coconut flour, and whisk the gravy as it simmers. Cook for 10 minutes, or until desired thickness. Season with salt and pepper.

Nutritional Analysis: 251 calories, 14g fat, 113mg sodium, 19g carbohydrate, 7g fiber, and 17g protein

Want more? Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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5 Steps to Sculpted Abs

1. Stay Hydrated. Drink water throughout your day, rather than calorie-filled drinks.
2. Cut Your Carbs. Eliminate bread from your diet, as well as carb-filled snacks like pretzels or chips.
3. Exercise Your Abs. Perform these 5 ab exercises every other day as part of a complete, full-body workout.
   1. The Bicycle Crunch
   2. Reverse Crunch
   3. The Crunch
   4. Front Plank
   5. Bird Dog
4. No More Sugar. Eating sweets is the easiest way to gain fat, so avoid sugar.
5. Make Exercise Count. To make sure your exercise routine is effective, call or email me today.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

Your Plan for Sculpted Abs
You're tired of the beer belly.

You want your love handles gone.

You dream of what it would be like to have a six pack.

On top of being less than attractive, excess belly fat increases your risk of diabetes and heart disease. While your midsection is one of the most difficult areas of the body to trim and tone, it can be done!

But it's going to take some work.

If your abs are completely hidden under an oversized belly, it takes more than just crunches to reveal toned muscle underneath. To burn off this extra layer of fat, you'll need to increase the intensity and consistency of your workouts and cut the junk out of your diet.

Get 30 minutes of challenging exercise 2-3 days each week. Call or email me to make your workouts more effective.

Include an ab workout as part of your every other day full body workout. What should your ab-centric workout look like?

Check out the exercises below to find what you should add to your ab routine. Include the following exercises and perform slow and controlled to fatigue (which should occur within approx 1 min).

The Bicycle
One of the best ab workouts that also works your obliques (side muscles) and back is the bicycle. Lying on a mat, put your hands behind your head and gently support your head with your fingers. Lift your knees toward your chest and lift your shoulder blades up off the floor. Twist your body toward the right, bringing your right elbow toward your left knee as you extend your right leg out straight. Switch sides by bringing your left elbow toward your right knee and extending your left leg. Continue in this pedaling motion.

Reverse Crunch
Targeting a tough area to tone—your lower abs—the reverse crunch is another great abdominal muscle workout. Lying on a mat, keep your arms at your sides with your palms facing down. Lift your knees up toward your chest until your knees are bent 90 degrees. Using your abs and avoiding a rocking motion, curl your hips and lower back up off the floor, lifting your legs toward the ceiling. Hold for several seconds and then lower your hips down. Repeat.

The Crunch
A classic exercise known for effectively toning abs, the crunch starts as you lie on your back, bend your knees, and keep your feet flat on the floor. Bend your elbows and cross your arms over your chest. Keeping your lower back on the floor, use your ab muscles to lift your head and shoulders off the floor. Hold for three seconds, lower back to the starting position, and repeat.

Front Plank
Planks work your abs as well as your back. Lying face down on the floor, place your forearms on the floor. Lift your body up on your forearms and toes, keeping your elbows under your shoulders. Using your core muscles, hold yourself up for as long as you can until lowering to the floor. Practice your planks until you can hold yourself up for 60 seconds or longer.

Bird Dog
Another exercise that works both your abs and back is the bird dog. In a kneeling position with your hands and knees on the floor, raise your left leg up behind you until it's parallel to the floor. At the same time, lift your right arm up in front of your until it's parallel to the floor as well. Hold for a second, lower your leg and arm back to starting position, lift your right leg and left arm, and repeat.

Remember that your diet plays a huge part in getting flat, sculpted abs. Cut out all the junk from your diet by eating wholesome, real foods and drink plenty of water.

Want flat abs faster? Call 269-967-6300 or email me today and I'll get you on the fast track. or click to compare my most effective, proven ab training programs "2 wks to a Tighter Tummy", "Flat Stomach ASAP", and "32 days to a 32 inch waist" - Together we can shave the extra fat and get your washboard abs

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Easy Baked Pesto Zucchini

Here's a simple, delicious vegetable side dish that your whole family will love. It's a great way to increase the fiber content of your meal. Simply add a serving of lean protein and you have a wonderfully fit meal.
Servings: 4

Here's what you need...

4 small, organic zucchini
1/4 cup kalamata olives, seeded and chopped
For the Pesto:

1/4 cup raw pecans
1 cup fresh basil leaves
2 cloves garlic, chopped
2 Tablespoons olive oil
1/4 cup nutritional yeast
1 teaspoon lemon juice
1/2 teaspoon sea salt

Preheat the oven to 450 degrees F. Combine the pesto ingredients in a food processor until creamy.
Trim the ends from the zucchinis and slice in half the long way. Carefully score the flesh with short diagonal cuts.
Heat a grill pan over medium-high heat. Brush a little olive oil on the flat side of each zucchini and place the flat side down on the hot pan. Cook until the flat side is browned and the zucchini is starting to soften, about 4 minutes. Transfer the zucchini to a baking pan.

Spread a Tablespoon of pesto on each zucchini slice and sprinkle with the olives. Place in the preheated oven for 8-12 minutes, until tender. Enjoy!

Nutritional Analysis: One serving equals: 152 calories, 10g fat, 140mg sodium, 11g carbohydrate, 4g fiber, and 6g protein.

Motivate your friends, family and co-workers!

From me to you - have a great night!

A Clean Slate

Today, one of the final days of 2023, is the perfect day to give yourself a clean slate…by cleaning out your kitchen. Take a look through your pantry, fridge, freezer and cupboards. Chances are high that you’ll find unhealthy packaged foods that are not in line with your healthy eating goals. Get rid of it all! Give yourself an advantage by starting 2024 with a wholesome kitchen that’s free from temptations and pitfalls.

Stop Obsessing About Your Weight

...but you cannot control your weight. Do you disagree with that statement? Ok, go stand on a scale and decide to lose 5 pounds.

Well, how'd that work out for you? Did your weight drop on your command, or did it not budge?

Nope, it didn't budge.

And yet you spend your precious time obsessing about your weight as if you could magically control it.

The good news is that you have complete control over a couple of important things that influence your weight.

I'm talking about your choices regarding what you eat and when you exercise.

Thing about this...your current weight is the sum result of your choices with eating and exercise.

Take a minute to think back over the last three years of your life. What types of foods did you eat most often? How intensely did you exercise, for how long and how often?

Now look at yourself in a full-length mirror. You are looking directly at the result of your past choices.

If you are pleased with what you see then keep on eating and exercising the way you have been. It's working for you!

If you’re not satisfied with what you see, then it’s time to start making different choices about food and exercise. Here are some suggestions:

Choices about food...

Choose to eat wholesome foods that nourish my body.
Choose to only eat when I'm hungry and to stop eating when I'm full.
Choose to not eat junk food, sugary drinks or sweets.
Choose to eat a variety of fresh fruits and vegetables every day.
Choices about exercise...

Choose to get up early in the morning, when I could be sleeping, to invest an hour of my time in exercise.
Choose to be consistent with my workout schedule, giving exercise the same importance as a doctor’s appointment.
Choose to change my workout routine often, to always keep my muscles guessing.
Choose to push myself to new levels of intensity, in order to strengthen and tone my muscles.
Don’t spend another minute obsessing about the number on your scale. You are way smarter than that.

Focus your energy on the choices you make regarding what you eat and how you exercise. If you don’t know where to begin then please reach out to me, I’m here for you.

Call or email today and I’ll help get you started on a fitness program that will quickly transform what you see in that mirror.

What a wonderful way to start 2024. Talk soon!

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Baked Veggie and Chicken Skewers

These delicious Baked Veggie and Chicken Skewers are a quick and simple dinner that's filled with fiber and protein. Dinners like this will get you well on your way to transforming your body. Pack the leftovers for a wholesome, fat burning lunch. Servings: 8

Here's what you need:

15 bamboo skewers, cut in half
1 cup coconut aminos
1 cup filtered water
1/2 cup pure maple syrup
3 Tablespoons apple cider vinegar
3 Tablespoons olive oil
1 Tablespoon onion powder
2 teaspoon garlic powder
1 Tablespoon minced ginger root
1 lb organic chicken breast tenders, cut into 2-inch pieces
1 orange bell pepper, cut into 1 inch pieces
1 green bell pepper, cut into 1 inch pieces
1 yellow bell pepper, cut into 1 inch pieces

Soak the bamboo skewers in water for an hour.

Combine all of the ingredients, except the bell peppers, in large ziplock bag. Marinate in the fridge for 1 hour.
Preheat the oven to 375 degrees F. Thread the chicken pieces, alternating with bell pepper pieces, on the skewers. Line on a lightly greased pan and bake for 30 minutes, or until fully cooked through.

Nutritional Analysis: One serving equals: 103 calories, 2g fat, 130mg sodium, 8g carbohydrate, 1g fiber, and 14g protein

Motivate your friends, family and co-workers!

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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You deserve it! Go get what you want as you move forward....

From 30 Days to a Lifestyle

When you decide to take the next 30 days to transform your body, something greater is going to happen. You're going to learn how to live lean, and as you watch the fat melt away you're going to want to stick with it. Past 30 days. Past 60 days.

Once you get into the groove of health and fat loss, you're not going to ever want to stop.

And as a result you'll live out your days in amazing shape, loving life.

Hey, don't say I didn't warn you!

Check out yesterdays Blog post if you don't know what this post is talking about.....Looking forward to hearing about your 30 day Transformation 

I'm here if you have questions or need a little direction: 

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

30 Days to a NEW YOU

The holidays are on us, we've made it through two straight months of eating too much, sweet indulgences, and missed workouts.

Then 2024 will begin with you 5-10 pounds heavier than you were going into this stretch.

Ugh. No thanks - let's turn it around.

What if you spend the next 30 days dropping excess pounds and getting into better shape? Then you could ride out 2024 fitter than ever and more likely to eat healthier, indulge less and stick with your workout schedule.

Are you ready to welcome the New Year feeling fabulously fit and confident.

Sounds good, right?

I've got just the plan to get you there. Follow these 5 steps to transform your body over the next 30 days...

1) Go Bread Free: Going bread-free for 30 days is such a simple way to accelerate fat loss. Just think of all the extra carbs and calories that you'll be saving yourself from. And it's not so bad, once you get used to it. Wrap sandwiches and burgers in lettuce or on top of a pile of greens.

2) Workout 3x's Each Week: Take the next 30 days to really focus your efforts in the gym. Train as if you were preparing yourself for an athletic event, with the mindset that each and every workout is important in seeing you through your goal. Make a log of each time that you exercise, noting the duration, intensity and activity.

3) Go Sugar Free: Sugar is the biggest thing holding you back when it comes to dropping fat and getting lean. And not just refined sugar. I'm talking about all sugars. Take the next 30 days to cut out all sweeteners and limit your intake of sweet fruits. This will be hard at first, especially if you have a sweet tooth, but the rapid change in you body is fantastic incentive to keep going.

4) Focus on Protein and Veggies: Enough about all the things you can't eat, let's talk about what you can eat. Your meals should be a variety of protein and veggies. For protein stick with organic, hormone-free meat that has been roasted, baked or grilled. For veggies, avoid starchy veggies like potatoes, and instead stick with an assortment of colorful, fiber-filled veggies.

5) Commit to be Fit: The quickest way to get your body into tip-top shape is to join one of my fitness programs. I'm here to get you into the best shape of your life, with my proven, effective system. Make the commitment now, and together we can make the body of your dreams a reality.

So there you have it, 5 simple steps to transforming your body for the New Year.

Remember, the next 30 days are going to pass whether you jump on board with a fitness plan or not. So you're going to spend the next 30 days simply getting older and more out-of-shape OR you could buckle down and finally make your amazing transformation.

The choice is yours.

I'm here to see you through it all. 

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

This is my personal wish to you for the greatest Christmas!

Troy  

Japanese Chicken Stir Fry

This recipe meets all 5 of the steps to a healthy dinner. By baking the chicken and using cauliflower for rice, this recipe has half of the calories and 80% less fat than a traditional stir fried chicken meal. Servings: 4

Here's what you need...

1 head cauliflower
1/4 cup coconut aminos
1/4 cup mirin (sweet rice wine)
1 Tablespoon coconut nectar
1 Tablespoon apple cider vinegar
2 Tablespoons organic chicken broth
3 teaspoons sesame oil, divided
1 pound skinless, boneless chicken breasts
8 ounces snow peas, halved lengthwise diagonally
1 bunch green onions, cut into 1-inch pieces

Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor. In a large skillet heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.

Combine coconut aminos, mirin, coconut nectar, apple cider vinegar and chicken broth in a small saucepan; bring to a boil. Reduce heat; simmer 3 minutes. Remove from heat.

Heat a large nonstick skillet or wok over medium-high heat. Add 2 teaspoons toasted sesame oil to pan; swirl to coat. Add chicken breasts to pan; cook 3 minutes on each side or until browned. Transfer to a cutting board; cool slightly. Cut into 1-inch slices.

Return pan to medium-high heat; add remaining 1teaspoon toasted sesame oil to pan. Add snow peas and onions; saute 2 minutes. Add coconut amino mixture and chicken to pan; cook 2 minutes or until liquid is syrupy and chicken is thoroughly heated, stirring frequently. Place 1 cup rice in each of 4 shallow bowls; top each serving with 1 cup chicken mixture.

Nutritional Analysis: One serving equals: 256 calories, 6g fat, 621mg sodium, 25g carbohydrate, 6g fiber, and 28g protein.

Motivate your friends, family and co-workers!

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Stay On Track While Eating Out

Forget the Extras: Ask for the bread basket or chip basket to be removed from your table and stick to eating only what you ordered.

Don't Drink Calories: Stick with water or unsweetened ice tea in order to avoid a few hundred extra calories.

Get Dressing On the Side: Ask for sauces and dressings on the side to cut down calories.

Order Healthier Sides: Just because the grilled fish comes with a side of potatoes doesn't mean you have to get it that way. Ask for a side of steamed veggies instead

Call me:269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

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Are the dinners that you cook healthy? Think so, but not sure?

If your weight loss has slowed, or even stopped, then there are improvements to be made in your dinner routine.

I've made 5 guidelines so that you'll know if your meals are healthy and fitness friendly. And as a result you'll experience healthy weight loss.

Check out these 5 Easy Steps to Transform Your Dinner...

Step #1: Choose Quality Ingredients
These are the building blocks to a healthy meal. While you certainly don't need to dine in gourmet restaurants in order to ensure quality ingredients, you should pay attention to the quality of the foods you eat.

Choose foods that are:

Fresh and organic
Pronounceable ingredients
Whole foods
Step #2: Use Healthy Cooking Methods
The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:

Fried and battered
Processed and packaged
Doused with cream sauce
Sautéed
Choose foods that are prepared like this:

Grilled
Baked
Broiled
Steamed
Step #3: Eat Mostly Protein
The bulk of your calories should be coming from a quality source of protein. With the first 2 guidelines in mind, these will be high quality, healthfully prepared.

Good choices of protein include:

Fish
Chicken
Turkey
Egg
Lean red meat
Beans
Step #4: Include Lots of Fiber
Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:

Salad
Seasonal vegetables
Fruit
Legumes
Step #5: Reduce Starches
Here's where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.

Starches to Avoid:

Potatoes
Pasta
Rice and cereal
Bread and crackers
For the most effective results, pair your clean eating with a challenging exercise routine. That's where I come into the equation! Call or email today and I'll get you started on an exercise program that will transform your body once and for all.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Field Greens Salad with Candied Pecans

You know that eating lots of greens is key component to shrinking belly fat, so try this delicious field greens salad. Add a side of lean protein to this recipe, like sliced chicken breast, for the perfect, fitness-approved meal. Servings: 4

Here's what you need...

For the Salad:

1 Tablespoon organic coconut oil
1/3 cup roughly chopped organic pecans
3 Tablespoons coconut crystals
4 cups organic, mixed greens
1 Bosc pear, sliced
For the Dressing:

1/3 cup olive oil
1/4 cup balsamic vinegar glaze
1 packet stevia
1 Tablespoon fresh thyme
1 teaspoon Dijon
1 minced garlic clove
dash of pepper

In a small skillet, place the coconut oil over low heat. Once melted, add the pecans and cook, stirring constantly, for 3 minutes. Add the coconut crystals. Continue to cook, stirring constantly, for about 4 minutes, until the crystals have melted and the pecans are golden. Remove from heat, set aside.
Combine the dressing ingredients in a small jar. Mix well.

Divide the greens and sliced pears between 4 plates. Top with the candied pecans and drizzle with dressing. Enjoy!

Nutritional Analysis: One serving equals: 196 calories, 14g fat, 49mg sodium, 15g carbohydrate, 3g fiber, and 2g protein.

Motivate your friends, family and co-workers!

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Killer Ab Exercises

True, crunches won't reduce your body fat, but that doesn't mean you shouldn't strengthen your abdominal muscles. Consistent ab exercises are an essential part of a well balanced exercise routine. Try these killer ab exercise:

Plank: Lie face down on mat resting on your forearms, palms flat on the floor. Push off the floor, raising up onto your toes and resting on your elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 30 to 60 seconds, lower to the start position and repeat for 3-5 reps.

Knee Tucks: Start on your back, bend your knees with your feet on the floor and knees touching. Extend both arms overhead on either side of your ears, palms facing up. Exhale and bring your knees up towards your chest. Slowly lower your hips back down to start position. Repeat for 12-15 reps.

One-Armed Full Sit Ups: Start on your back with your right knee bent, foot flat on the floor, and left leg extended straight out. Extend your right arm to the ceiling and reach your left arm towards your left foot. Sit all the way up, rolling through your back, keeping your right foot on the floor, and your right arm up over your shoulder and your left arm reaching in front of you all the way up. Slowly roll back down to the floor. That's one rep. Repeat 15 times on one side, 15 times on the other. For an extra challenge hold a dumbbell in your extended arm.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show

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Don’t Believe The Muffin Top Myth

If there's one thing that really irks me, it's seeing people led astray by the Muffin Top Myth.

These well-meaning folks devote time and effort under a faulty premise that gets them zero results.

And I get fired up!

I know that when you put your valuable time and energy into a fitness program, you deserve to see nothing less than amazing results. That's my commitment to all of my clients, and is something that I am truly passionate about.

You can see why I'd get so upset when I see people working hard without getting results.

So what's this Muffin Top Myth?

The belief that doing a magical ab exercise will shrink and flatten your waist, and will rid you of a muffin top.

Sorry, there's no such magical ab exercise.

In fact, all of the magical ab exercises in the world won't make a dent in your muffin top, as long as you continue with your current, unhealthy lifestyle.

The true belly-shrinking magic is found in improving your diet and exercise routine to promote fat loss from your entire body, including—but not limited to—your midsection.

Here's how to really get rid of that muffin top:

Shrink Your Belly Tip #1: Stop Eating Processed Foods

Everyone loves a good shortcut, right? Depends on where that shortcut takes you.

From now on I want you to think of processed foods as a shortcut to belly fat.

I wouldn't be surprised if future studies prove that the over-processing, chemical additives and high fructose corn syrup that are pumped into processed foods specifically adds fat around your belly.

If you want to shrink your belly then stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods.

Shrink Your Belly Tip #2: Eat Fresh, Whole Foods

Once you've cut the processed foods out of your diet, fill in the void with lots of fresh foods like:

Green vegetables
Whole, organic, seasonal fruits
Lean, hormone-free, high quality meats
Colorful organic veggies
Nuts and seeds
I know this list of foods may seem boring at first, but if you stick with it long enough, you'll grow to love the tantalizing flavors of real food.

When your diet is filled with the foods listed above, your body will quickly shed pounds and lean out.

Shrink Your Belly Tip #3: Do Challenging Exercise

The absolute best way to lose your muffin top forever is with a consistent, progressive exercise program.

Consistent: You should be exercising 3-5 times each week.
Progressive: For truly awesome results, keep your body guessing with new exercises and increasing intensity.
My exercise programs are specifically crafted to get you into the best shape of your life, and I'm fanatically passionate about seeing you meet your goal.

I'd love to hear from you! Call or email today to get started.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show

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Chili Spiced Nuts
A warm bowl of these chili spiced nuts make a fantastic appetizer or snack to serve at your holiday function. The spice combo is so good, try not to eat them all before your guests arrive! A jar of these would also make a wonderful hostess gift, free of preservatives or harmful ingredients. Servings: 20

Here's what you need…

1 cup raw pecan halves
1 cup raw pepitas
1 cup shelled pistachios
1 cup raw almonds
3 Tablespoons coconut oil, melted
3 Tablespoons coconut sugar
1 teaspoon sea salt
1 teaspoon smoked paprika
1 teaspoon ground cumin
1 teaspoon chili powder
1/4 teaspoon ground ginger
1/2 teaspoon garlic powder

Preheat the oven to 325 degrees F. Lightly grease a rimmed baking sheet with coconut oil.
In a large bowl combine all of the nuts with the coconut oil. Toss to coat.
In another bowl, combine the remaining ingredients. Mix well and then sprinkle over the nuts, mixing until fully combined.

Spread the nuts over the prepared baking sheet. Bake for 10 minutes, stir, and then bake for an additional 10 minutes until golden and toasty.

Nutritional Analysis: One serving equals: 168 calories, 14 fat, 78mg sodium, 6g carbohydrate, 3g fiber, and 5g protein.

Motivate your friends, family and co-workers!

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Only The Back Label Counts

Never, ever trust the claims on the front of a food package. Claims like: heart healthy, whole grains, or fiber-filled are often smoke and mirrors to prevent you from reading the actual ingredient list.

The real truth about a packaged food item is hidden in the ingredient list on the BACK label, not in the bold claims on the front.

Scan that ingredient list for high fructose corn syrup, corn syrup, sugar, hydrogenated or partially-hydrogenated oils – if the food contains these items then put it back and choose something healthier.

Call me fpr awesome results: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

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5 Reasons To Motivate You...Even In December

Look, I get it. It's cold, you're busy and you don't feel like exercising.

Not today. Not on a Monday in December.

So I'm here to remind you of just how important exercise is and how great it makes you feel. Even on a Monday in December. Especially on a Monday in December!

These 5 Reasons to Motivate You will help you to stick with your exercise routine so that you'll enter the New Year feeling energized and excited.

There isn't a one-size-fits-all answer for motivation, since different things motivate different people, so explore all 5 motivators below…

Motivator #1: Health
Have you looked at the long list of health benefits that exercise delivers? Pretty impressive. Not only does exercise help you achieve and maintain a healthy weight, it also helps lower bad cholesterol, triglycerides, and blood pressure, while improving the amount of good cholesterol in your body.

Additionally, exercise strengthens your bones and muscles, lowers your risk of cancer, decreases stress, helps you battle depression, and even improves your sex life.

Motivator #2: Enjoyment
If exercise hasn't been enjoyable for you, it's time to find a way to make it fun. Everyone likes doing things they enjoy. You might hate running but enjoy swimming or riding a bike. Perhaps you don't like being alone and would rather be social. So join a team! Or maybe you don't like the idea of driving all the way to the gym, changing out, and exercising with a crowd. Find out when your local gym is least populated, and hit the weights then. Do what's most fun for you and you'll be less likely to stop.

Motivator #3: Increased Confidence
If you're out of shape or overweight, it can take a lot of courage to start an exercise routine. Remember to be confident in who you are, no matter what size or shape. Don't compare yourself to the skinny, toned figure strutting her stuff through the gym. Keep your eyes on your goal and don't expect perfection after just a week of exercise. Strive to have your best body—not someone else's.

Motivator #4: Goal Achievement
If you're just getting started in the world of exercise, or if you've simply gotten stale, a good place to start is by setting goals. How much weight would you like to lose? How far would you like to run? Working towards a goal is a great motivator. However, don't set up for failure by striving after unrealistic goals. Do this and you'll soon feel overwhelmed and give up altogether. To avoid this, set realistic milestones. When you reach them, enjoy your accomplishment and then set new goals to take your good health even further.

Motivator #5: Rewards
Rewards are a great motivator. In fact, much of what you do in life is motivated by a reward of some kind, whether intrinsic or extrinsic. When it comes to exercise, a good reward probably shouldn't be an ice cream sundae, but it may be that new pair of jeans you've been eyeing, or perhaps a night out with friends. Maybe for you, weight loss and lowered blood pressure are reward enough. Just know that your hard work is paying off and deserves to be rewarded.

I would love to help you find the motivation to create a healthier life for yourself and your family. Call or email today and I'll let you know how simple it is to get started.

Together we will figure out exactly what motivates you

Call me:269-967-6300, email:info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Grain-Free Zucchini Muffins

Most muffin recipes use white flour, sugar, canola oil and dairy—but not these healthy muffins. Each of these Grain-Free Zucchini Muffins is packed with nutrients, vitamins and minerals. It's the perfect way to turn fresh, organic zucchini into a delicious treat. Serving: 12

Here's what you need...

11/2 cups almond flour
11/2 teaspoons baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
pinch of ground nutmeg
3 eggs
3 tablespoons raw honey
1 teaspoon vanilla extract
1 banana, mashed
1 tablespoon coconut oil, melted
1 cup grated zucchini, water squeezed out
1/4 cup golden raisins
1/2 cup chopped pecans
Preheat oven to 350 degrees and grease a muffin pan with coconut oil, or one large loaf pan.
Combine the almond flour, baking soda, salt, cinnamon and nutmeg in a medium bowl and set aside.
Combine the eggs, honey, vanilla, banana and oil in another bowl. Mix well and add the dry ingredients. Mix until fully combined
Fold in the zucchini, raisins and pecans. Spoon the batter into the prepared muffin tins, filling each tin 1/4 full.
Bake for 20 minutes or until golden and set (for a loaf bake for 30 minutes). Remove from oven and let cool for 5 minutes.
Nutritional Analysis: One muffin equals: 182 calories, 12g fat, 13g carbohydrate, 166mg sodium, 3g fiber, and 6g protein

Motivate your friends, family and co-workers!

You can't exercise it away...

Legs, Legs, and more Legs :) 

Slow Cooker Turkey Spaghetti over Zucchini Noodles

Making noodles out of fresh zucchini dramatically cuts down on the carbs and calories in your dinner, while increasing the fiber content. Imagine what an impact this simple food trick could have on your fitness results if you always chose zucchini noodles over traditional noodles. Serving: 6

Here's what you need...

1 Tablespoon olive oil
6 cloves garlic, minced
1 yellow onion, chopped
1 fennel bulb, chopped
4 carrots, sliced
1 cup mushrooms, sliced
1/4 cup chopped olives
2 (14.5 oz) cans diced tomatoes
1 (14.5 oz) can tomato sauce
2 Tablespoons tomato paste
1/2 cup dry red wine (Cabernet works well)
2 Tablespoons Italian seasoning
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1/4 teaspoon sweet paprika
1 pound ground turkey
6 zucchinis
1/4 cup fresh Italian parsley, chopped

In a large skillet, place the olive oil over medium heat. Add the garlic, onions and fennel. Cook for 5 minutes, until soft. Add the carrots, cover and cook for another 5 minutes. Remove from heat.
Coat the inside of your slow cooker with olive oil. Add the cooked veggies, mushrooms, olives, tomatoes, tomato sauce, tomato paste, wine and the seasonings. Mix well.

Add the turkey on top of the veggie mixture, breaking it into chunks. Lightly press the turkey down into the sauce, but be careful not to break up the chunks.

Cook on low heat for 7 hours.

Wash the zucchini, use a vegetable peeler to create long, flat noodles. Stop when you get to the seedy middle part of the zucchini. Plate the zucchini noodles and top with warm turkey spaghetti sauce. Sprinkle with chopped parsley.

Nutritional Analysis: One serving equals: 276 calories, 8g fat, 383mg sodium, 18g carbohydrate, 6g fiber, and 21g protein

Motivate your friends, family and co-workers!

Tricks Become Tradition

The real fat loss benefits from the 3 Easy Food Tricks from yesterday come when you make this way of eating a part of your lifestyle. It may sound strange or hard at first, but – like anything—once you grow accustomed to that style of eating it will feel comfortable, and you will be leaner! If you didn't see yesterdays  blog, go check it out and todays post will make sense! 

Any questions, give me a call - 269-967-6300 or email me: info@fitnessprosbattlecreek.com. 

you can also check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Who needs tricks to get in shape? me, you, all of us!

Fun soup for the holday parties :) 

Your Health for the new year.. 

Can you really stay fit during the holidays?

A Great recipe for any season, but how fun for the holiday party...

Check out what makes sugar so evil.....

Sugar, the sweet treat that does so much damage to your body

Perfect time for an old favorite - Cleansing Squash Soup

This Trick Reduces Liquid Calorie Count...

While you’re out enjoying the season with good cheer, be aware of the many liquid calories that you’ll encounter. These sneaky, liquid calories quickly turn into an unwanted increase in body fat.

From champagne to cocktails, hot cocoa to eggnog, all of the classic holiday drinks are filled with sugary calories. So here’s the trick that reduces these calories:

Slow down your consumption by drinking a full glass of water in between each calorie-filled drink. This technique allows you to enjoy the tasty drinks of the season while keeping you hydrated and reducing your liquid calories by 50%!

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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This time of year it seems that everyone turns into a food pusher.

You know what I'm talking about...

Here, taste these cookies. I got you this tower of chocolate for Christmas. Here's a dish that you have to try...I made it myself!

Unfortunately, the holidays are a time when food pushing is not only accepted, but is expected. Rather than give in, and end up gaining 5-10 pounds of fat this holiday season, arm yourself with these 5 clever ways to stop food pushers in their tracks.

Food Push #1: "Try this new treat I made, you'll love it!"

      I'm Stuffed Response: "I wish that I had room right now, but I'm stuffed."

Why being stuffed works: Your delightful food pusher cannot refute your statement about being full. If they persist, then let them know that having one more bite would push you over the brink of being uncomfortably full.

Food Push #2: "I know this dish is your favorite! Hand me your plate."

     Stalling Response: "I really can't wait to try some in a little bit."

Why stalling works: You didn't directly turn down the pusher's offer, so they feel that they've won and will likely drop the subject. Later you may decide that you want a small portion of the offered food, or you may decide to skip it, the decision is yours.

Food Push #3: "Take these treats and leftovers home!"

     Take a Break from Cooking Response: "Thanks, but I want you to keep the food so that you can take a break from all the cooking you've been doing."

Why saying they'll get a break from cooking works: Every good host wants to send their guests home with something, but given the option they'd really love to have leftovers for themselves. Compliment their cooking and let them know that you think they deserve a break over the next few days, then stick with your clean eating plan.

Food Push #4: "You are obsessed with dieting. Just take a break today."

     Thank You For Noticing Response: "Thank you for noticing all of the healthy changes I've been making! It's not easy, but I'm on track with my goals and it's all worth it. Your support means a lot."

Why saying thank you works: True, the dieting comment was probably made passive aggressively, but you are free to take it as a compliment. Seeing you make healthier choices may be intimidating for friends and family, so approach the subject with understanding rather than defensiveness. Your good influence may even rub off!

Food Push #5: "I only make this dish once a year – you MUST eat some!"

     I Want to Live Long Response: "Wow, that looks amazing! I'm going to skip it this year so that I can live to see many more wonderful holidays with you."

Why wanting to live long works: When said with good humor, this drives home a serious point. You are eating healthy so that you will be around for many more holidays to come to enjoy with your loved ones. No one can deny the importance of this!

Take control of your eating this holiday season, and don't ever let food pushers decide what you're going to eat. By using the responses above you'll be able to eat fewer calories and will avoid the typical holiday fat gains in order to start the New Year off right!

Remember that exercise is just as important as healthy eating when it comes to achieving your fat loss and fitness goals. During the next few weeks it's more important than ever to stick with a regular, challenging exercise program.

If you aren't already one of my beloved clients, I'd love nothing more than to get you started on the fitness program that will begin your personal body transformation.

Call or email today to get started – I'm looking forward to hearing from you.

Talk soon!

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Guilt-Free Kale Chip Snack

Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack.
Servings: 5

Here's what you need

1 bunch kale, washed and torn, stems discarded
1 Tablespoon olive oil
dash of salt and pepper
Preheat oven to 300 degrees F.
In a large bowl mix the kale pieces with all of the ingredients.
Spread evenly on foil-lined baking sheets.
Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.
Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein

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The 12 Days of Fitness is upon us - take advantage NOW

5 Fitness Snacks

Hard Boiled Egg and Sliced Veggies.
Sliced Apple and Almond Butter.
Natural, Low Sodium Jerky.
Seasonal Berries with 1/4 cup of Almonds.
A Bag of Homemade Kale Chips. See recipe here tomorrow :) 

We've all heard that snacking is great for the metabolism...but have you taken it too far?

In other words, your excessive snacking may be killing your fitness results.

Let's face it, there are only so many extra calories that the body can take before it adds those on as unwanted fat.

Even if you're eating perfectly healthy meals and putting in your time at the gym, if your snacking is out of control then your results will be disappointing.

Here's what you need to know to avoid The Snack Trap:

1) Calories Count. Even when you're snacking on "healthy" food, you've got to keep track of how many calories that you're taking in. Almonds are healthy, but if you down 800 extra calories in them you'll quickly gain weight.

2) Fill Up on Protein & Fat. A lot of well-meaning people are still afraid of fat. They think that if their snack is high in fat then it will end up on their body as fat. This is simply not true. Healthy fat, such as avocado or almonds, is a wonderful thing to snack on as it fills you up and keeps you full longer.

3) Avoid Sugar Calories. Sugar is an awful thing to snack on when weight loss is your goal. Refined sugar is a catalyst for fat storage, so avoid any snack that contains sugar. Remember that eating sugar will satiate your hunger for a very short period of time, and then you'll quickly be hungry again.

4) Don't Be Fooled By 100-Calorie Packs. A popular marketing technique is to package junk food into 100-calorie packs. These could be crackers, cookies, chips...basically any guilty snack food you could think of. The premise is that since you're only eating 100 calories, the snack is healthy. I'm sorry, folks, but eating 100 calories of junk food is not a healthy snack. You are better off avoiding the junk completely and eating something wholesome.

5) Use The 'Is It Real' Test. As a rule of thumb, you should use the "Is it real?" test when deciding if a snack is worth eating. The test goes like this: If your snack can go bad, then it's good for you. If your snack can't go bad, then it's bad for you. The idea is to eat fresh, real foods that are unprocessed and wholesome. These real foods are naturally filled with fiber, vitamins, and minerals and will assist you in achieving your fitness goals.

6) Avoid Refined Carbohydrates. Processed and refined carbohydrates make up the bulk of popular snack foods. Take a look around the snack aisle at the grocery store and you will see that most packaged snacks are made with grains. When your goal is to lose weight and increase lean muscle then eating refined grains will work against you. If you only take one tip away from this article, let it be to remove grain-based snacks from your life. This single change could very well recharge your weight loss.

Now you know how to snack in a healthy way that will not derail your fitness goals.

Remember that exercise plays a huge part in getting in shape and losing weight.

Call or email me today to get started on a results-driven exercise program.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Blackberry Chicken
This recipe makes a wonderfully healthy family meal. Use organic berries and chicken to get the most from your meal nutritionally and flavor-wise. Serve your chicken on a bed of steamed veggies or on a dark leafy green salad. Servings: 4

Here's what you need:

For the Chicken:

1.5 pounds organic, skinless, boneless chicken tenders
1 cup organic blackberries
1/4 cup coconut aminos (or soy sauce)
1/4 cup plum vinegar
1 Tablespoon olive oil
1/8 cup yellow onion, minced
4 garlic cloves, minced
1 packet Stevia
Rinse the chicken tenders and pat dry. Place in a large ziplock bag.
Combine the rest of the ingredients in a high speed blender until smooth.
*optional* Strain the seeds from marinade (If you don't mind the crunch, then leave the seeds in!)
Pour the marinade into the bag of chicken, seal and place in the refrigerator for 4 to 6 hours.
Preheat oven to 375 degrees F. Place the marinated chicken in a baking pan and bake for 30 minutes.
Remove from oven, drain off excess marinade, then place under high broil for 4 minutes, watching closely. Remove when golden.
For the Blackberry Sauce:

1 TBL coconut oil
1 cup organic blackberries
1 packet Stevia
1 Tbl plum vinegar
In a skillet over medium low heat, combine all of the ingredients and bring to a simmer.
Simmer, stirring often, until the blackberries become bright and the sauce reaches desired consistency.
If you wish to thicken the sauce more, add 1/2 teaspoon of arrowroot powder.
*optional* Strain the seeds from the sauce (If you don't mind the crunch, then leave the seeds in!)
Serve over the cooked chicken.
Nutritional Analysis: One serving equals: 287 calories, 7g fat, 655mg sodium, 15g carbohydrate, 5g fiber, and 36g protein

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Monkey See, Monkey Do

If you don't eat right, neither will your children.

As much as you'd like to see the kids enthusiastically eating a pile of green veggies, you'll need to be the first one to dig in. The easiest way to model healthy eating habits is to eat most of your meals at home.

When you eat out, the kid's menus options are mainly fried and carbohydrate-filled, and most come with a sugary beverage. When you make your own meals at home center the meal around a lean protein, such as chicken or fish, and then add in lots of colorful veggies. Start with the recipe for Blackberry Chicken I'll post here tomorrow. See you then! 

Make Fitness a Family Affair
Today childhood obesity is a major concern among parents and the medical community. This generation of kids is less active and more obese than any generation before.

Wouldn't it be great if your kids naturally enjoyed exercise? If this were the case then childhood obesity wouldn't be the looming problem that it is.

As adults we exercise to improve health, stay fit, and control weight. But what motivates a child to be physically active? Fun. Ultimately, if children and adults enjoy an activity, they're more likely to stick with it.

As you know, an inactive child has a greater chance of becoming an inactive adult if healthy habits aren't instilled early in life. And it's never too early to start.

What better way to get your kids moving than to find a fun exercise activity your whole family can enjoy together? Your family will not only be healthier and trimmer, but will spend quality time connecting and set habits that may last a lifetime.

Just remember that exercising as a family won't look like your typical workout. Here are some fun, creative ways to incorporate exercise into the life of your family.

Make Chore Time Fun Time
Let's face it: chores and kids don't mix. Not willingly at least. Chores and fun don't usually mix, either. How can you combine chores with fitness while making it fun at the same time?

Turn up your family's favorite tunes and sing and dance while cleaning the house. Let the kids take turns choosing the music. All ages can be involved. The youngest can pick up toys or sweep the floors. The older kids can vacuum, dust, and help with laundry.

While you're at it, turn chores into a competition. Who can clean his or her room the fastest? (Without stuffing everything in the closet.)

Dance Party
Want a little more wiggle in your family exercise routine? Invite the kids' friends over for a dance party. Move the furniture out of the way, turn down the lights, and turn up the tunes! Then get moving.

Kids will have a great time with this. If you have a Wii dance game, take turns in dance competition.

Family Fitness Nights
Family fun night is often spent sitting around watching a movie or playing a board game. How can you turn family nights into fitness nights?

Go on a bike ride together. Head to a nearby trail in the woods and go on a hike. Invite another family to join you and organize a soccer game, whiffleball tournament, or relay races. Set up a badminton net in the backyard.

If there's snow on the ground, get out the sleds and head to a nearby hill. What about roller-skating as a family? Now there's a fun family workout! Let each family member take turns choosing which activity to do on family nights, but keep the nights focused on fun fitness.

Hire a Personal Trainer
Each person has different fitness needs and goals. Call or email me today to design a workout program for each family member.

Track Progress
A great way to stay motivated as a family to keep exercising is to track individual progress. If one family member needs to lose weight and another is trying to bench press heavier weight, track both of their progress and encourage them along the way.

You can also have all family members wear a pedometer and reward the person with the most steps, or choose an exercise of the month. Good choices are squats, lunges, sit-ups, push-ups, or jump rope. At the beginning of the month, each family member must perform his or her maximum number of repetitions. After a month of training, the person with the highest percentage of improvement gets a small reward.

And keep progress at the forefront with a chart on your refrigerator to track your family's fitness goals.

A Way of Life
When fitness is incorporated into everyday life, it won't become a drag or another thing to fit into your already busy schedule. Set aside just an hour two to three times a week to get moving as a family. Your kids will have fun and learn valuable life lessons.

Call or email today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to meeting your family's fitness goals.

Roasting a whole chicken with veggies is a wonderful meal and is much simpler to prepare than you might think. Make this recipe on the weekend and then enjoy nutritious leftovers throughout your week. Servings: 5

Here's what you need...

3 bulbs garlic
1/4 cup olive oil
salt and pepper
4 Tablespoons coconut oil, gently melted
1 Tablespoon each minced, fresh rosemary, oregano, tarragon
1 teaspoon minced garlic
zest and juice from one lemon
4 large organic carrots, cut into 1 inch pieces
3 organic zucchini, cut into 1 inch half-moons
1 cup pearl onions, ends trimmed
1 cup Brussels sprouts, halved
1 hormone-free, organic chicken
2 cups chicken broth
1 Tablespoon coconut flour
Preheat the oven to 400 degrees F.
Cut off the tips of each section of the garlic bulbs. Place the blubs in a small glass pan. Brush the tops with the olive oil and sprinkle with salt and pepper. Cover the pan with aluminum foil and set aside.
In a small bowl combine the melted coconut oil, fresh herbs, minced garlic, lemon zest and lemon juice. Set 1/3 of the mixture aside for the veggies.
In a large bowl combine the carrots, zucchini, pearl onions and Brussels sprouts with 1/3 of the herb mixture. Season with salt and pepper. Set aside.
Rinse your chicken and pat dry. Carefully slide your hand between the skin and the breast and liberally rub some of the herb mixture. Rub the rest of the herb mixture over the top of the chicken. Season the chicken with salt and pepper and tie the legs together with kitchen string. Place the chicken on a large roasting pan, and surround it with the veggies.
Roast the chicken and veggies for 30 minutes. Reduce the oven temperature to 350 degrees F, pour 1/2 cup of chicken broth over the chicken and veggies, and place the garlic pan in the oven off to the side.
For the next 90 minutes, pour 1/2 cup of broth over the chicken and veggies every 30 minutes as it cooks at 350 degrees F.
To see if the chicken is done, poke the tip of a sharp knife between the leg and body and see that the juices run clear. Transfer the chicken and veggies to a large platter. Add a couple of the roasted garlic bulbs to the chicken platter, reserving one for the gravy.
To make gravy: Pour all of the roasting pan juices into a skillet and bring to a simmer. Remove the garlic cloves from one of the roasted blubs and smash with a fork. Add garlic to skillet. Mix in the tablespoon of coconut flour, and whisk the gravy as it simmers. Cook for 10 minutes, or until desired thickness. Season with salt and pepper.
Nutritional Analysis: 251 calories, 14g fat, 113mg sodium, 19g carbohydrate, 7g fiber, and 17g protein

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5 Steps to Sculpted Abs

1. Stay Hydrated. Drink water throughout your day, rather than calorie-filled drinks.
2. Cut Your Carbs. Eliminate bread from your diet, as well as carb-filled snacks like pretzels or chips.
3. Exercise Your Abs. Perform the above ab exercises every other day.
4. No More Sugar. Eating sweets is the easiest way to gain fat, so avoid sugar.
5. Make Exercise Count. To make sure your exercise routine is effective, call or email me today.

Your Plan for Sculpted Abs
You're tired of the beer belly.

You want your love handles gone.

You dream of what it would be like to have a six pack.

On top of being less than attractive, excess belly fat increases your risk of diabetes and heart disease. While your midsection is one of the most difficult areas of the body to trim and tone, it can be done!

But it's going to take some work.

If your abs are completely hidden under an oversized belly, it takes more than just crunches to reveal toned muscle underneath. To burn off this extra layer of fat, you'll need to increase the intensity and consistency of your workouts and cut the junk out of your diet.

Get 30 minutes of challenging exercise 2-3 days each week. Call or email me to make your workouts more effective.

Include an ab workout as part of your every other day full body workout. What should your ab-centric workout look like?

Check out the exercises below to find what you should add to your ab routine. Include the following exercises and perform slow and controlled to fatigue (which should occur within approx 1 min).

The Bicycle
One of the best ab workouts that also works your obliques (side muscles) and back is the bicycle. Lying on a mat, put your hands behind your head and gently support your head with your fingers. Lift your knees toward your chest and lift your shoulder blades up off the floor. Twist your body toward the right, bringing your right elbow toward your left knee as you extend your right leg out straight. Switch sides by bringing your left elbow toward your right knee and extending your left leg. Continue in this pedaling motion.

Reverse Crunch
Targeting a tough area to tone—your lower abs—the reverse crunch is another great abdominal muscle workout. Lying on a mat, keep your arms at your sides with your palms facing down. Lift your knees up toward your chest until your knees are bent 90 degrees. Using your abs and avoiding a rocking motion, curl your hips and lower back up off the floor, lifting your legs toward the ceiling. Hold for several seconds and then lower your hips down. Repeat.

The Crunch
A classic exercise known for effectively toning abs, the crunch starts as you lie on your back, bend your knees, and keep your feet flat on the floor. Bend your elbows and cross your arms over your chest. Keeping your lower back on the floor, use your ab muscles to lift your head and shoulders off the floor. Hold for three seconds, lower back to the starting position, and repeat.

Front Plank
Planks work your abs as well as your back. Lying face down on the floor, place your forearms on the floor. Lift your body up on your forearms and toes, keeping your elbows under your shoulders. Using your core muscles, hold yourself up for as long as you can until lowering to the floor. Practice your planks until you can hold yourself up for 60 seconds or longer.

Bird Dog
Another exercise that works both your abs and back is the bird dog. In a kneeling position with your hands and knees on the floor, raise your left leg up behind you until it's parallel to the floor. At the same time, lift your right arm up in front of your until it's parallel to the floor as well. Hold for a second, lower your leg and arm back to starting position, lift your right leg and left arm, and repeat.

Remember that your diet plays a huge part in getting flat, sculpted abs. Cut out all the junk from your diet by eating wholesome, real foods and drink plenty of water.

Want flat abs faster? Call 269-967-6300 or email me today and I'll get you on the fast track. or click to compare my most effective, proven ab training program "2 wks to a Tighter Tummy" - Together we can shave the extra fat and get your washboard abs

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Most baked goods are terrible for your waistline. Products made with refined flour, sugar and unhealthy fats should always be avoided. This recipe for mini muffins uses coconut flour, an alternative to wheat flour that is lower in carbs and free of gluten. Enjoy one for a breakfast on-the-go or as a quick snack. Servings: 24

Here's what you need:

6 eggs
1/2 cup coconut oil, melted over low heat
1 teaspoon vanilla extract
1/4 teaspoon almond extract
1/4 cup grade B maple syrup
1 lemon, zest and juice
1/2 cup coconut flour
1/2 teaspoon salt
1/4 teaspoon baking soda
1 cup organic, fresh blueberries
1/4 cup sliced almonds
Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.
In a medium bowl combine the eggs, melted (and cooled) coconut oil, vanilla and almond extract, maple syrup, lemon juice and zest.
In a small bowl, whisk the coconut flour to remove lumps, add salt and baking soda.
Mix the dry ingredients into the wet ones, then gently fold in the blueberries.
Fill each mini muffin tin to the top, then sprinkle with sliced almonds.
Bake for 30 minutes, then turn on the broil for 1-2 minutes (watch close!) to lightly brown the tops.
Allow to cool before removing from muffin tin. Store in an airtight container in the fridge for up to a week.
Nutritional Analysis: 84 calories, 5g fat, 55mg sodium, 4g carbohydrate, 1g fiber, and 2g protein

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After you exercise using HIIT, your body goes into a state of increased metabolic output. Simply put, this means that your body will continue to burn extra calories long after you have put down your last set and left the gym.

On the other hand, if you stuck with a long session of steady cardio, your calorie burning would stop quickly after you hopped off that treadmill.

I don't know about you, but I like the concept of burning more calories after I'm done exercising. Talk about a bonus!

Say goodbye to steady cardio and embrace a whole new fitness philosophy centered around HIIT.

Watch how quickly your body begins to transform.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Are you using these tips? 

There are certain fitness myths that just won't die.

These ideas are passed from one unsuspecting person to the next, a little tidbit of misinformation that does more harm than good.

I've heard them all.

There's the myth about ab crunches melting off belly fat. (Sorry folks, spot reduction doesn't exist. You've got to burn the fat from your body as a whole.)

Then there's the one that says the faster you do an exercise the better, even at the expense of form. (Ouch. This philosophy has caused many an injury. Never sacrifice form for speed.)

I've even heard one that says recovery days are not necessary. (Rest days are actually of vital importance to your recovery and weight loss.)

But of all the fitness myths out there, the one that gets under my skin the most is the belief that fat loss comes as a result of long, slow cardio sessions.

I've seen many people waste their time and effort on this one.

The truth is that intense, shorter workouts that incorporate resistance training with challenging bouts of cardio will burn fat quicker than a long, steady cardio session.

Who doesn't love to save time?

If you are still plodding away on the treadmill 60 minutes at a time then you are spending more time to get half of results.

Allow me to introduce you to a little technique called HIIT.

High-Intensity Interval Training is an exercise strategy that improves performance with short training sessions. These sessions involve a warm up period, several short, maximum-intensity efforts that are separated by moderate recovery intervals, and a cool down period.

The addition of explosions of speed into your comfortable pace will increase your power, muscle tone, speed, strength, endurance and best of all it allows you to burn more calories.

There you have it-all you need to know to take your workouts to the next level.

Do you have questions about using HIIT to get better results? I would love to hear from you.

****If you really want to experience Less is More - contact me about ReHIT - it' requires just 40 Seconds of effort to produce the cardio benefits of a 45 min Run - If you want to eliminate the time excuse - contact me. 

Call or email today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to meeting your fitness goals.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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How quickly does a week fly by? Pretty fast, right?

When you decide to eat only real food for 7 days you will be amazed at the positive improvement that you feel and see in your body.

Do this challenge for yourself.

In one short week you could be in the same, worse, or you could be leaner and excited.

The choice is yours.

I'm here for you if you need a little extra: 

Call me: 269-967-6300, email:info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Just because you're giving your body a break from grains this week doesn't mean your dinner will be rice-less. Fresh, organic cauliflower makes the perfect base for grain-free rice. Serve with a side of lean meat and a fresh garden salad for a low carb, real food meal. Servings: 4

Here's what you need...

1 head organic cauliflower
1 Tablespoon coconut oil
Salt and pepper
Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor.
In a large skillet heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.
Nutritional Analysis: One serving equals: 66 calories, 3g fat, 87mg sodium, 7g carbohydrate, 4g fiber, and 3g protein

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Call me: 269-967-6300, email:info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken tenders and veggies will only take you about 30 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean. Servings: 5

Here's what you need:

2 cups butternut squash, cubed
2 Tablespoons coconut oil
1 pound organic chicken breast tenders
1/2 teaspoon salt
1 teaspoon dried basil
1 teaspoon crushed rosemary plus a dash more
1/2 teaspoon sweet paprika plus a dash more
1/2 teaspoon dried thyme plus a dash more
1/4 teaspoon garlic powder
dash of pepper
1/4 teaspoon celery seeds
1/2 teaspoon dried parsley
pinch of ground cumin
3 organic zucchini, cut into half moons
2 large heirloom tomatoes, chopped
1 yellow onion, chopped
4 garlic cloves, minced

In a large skillet heat 1 Tablespoon of coconut oil over medium heat. Add the cubed butternut squash and sauté, covered, for about five minutes, until tender. Transfer the squash to a bowl, then set the skillet back on medium heat.
Add the remaining 1 Tablespoon of coconut oil. Season the chicken with salt and pepper, add to the hot skillet. Sear for about 5 minutes, until browned on all sides.
Turn the heat down to medium-low. Sprinkle with all the seasonings. Add the remaining ingredients and cook, covered, for 15 minutes. Add the butternut squash back into the pot for the remaining 5 minutes.
Nutritional Analysis: 192 calories, 6g fat, 424mg sodium, 14g carbohydrate, 4g fiber, and 20g protein

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Call me: 269-967-6300, email:info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

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Processed foods, additives and chemicals are inferior to real food and are potentially harmful to your health.

So why do you still eat it?

Why do you still eat that packaged granola bar and snack on those whole grain crackers? You may think that heart healthy label means something, but it doesn't hold a candle to real food.

What is Read Food?

Here's an easy way to tell if your food is real or not: If your food can go bad, it's good for you. If your food can't go bad, it's bad for you.

Real food is fresh and unprocessed.

The Real Food Challenge

This real food challenge has the potential to change your body forever. Take the next 7 days to ONLY eat real food. One week is a very short time in the grand scheme of things, and I know you can do this.

Just try it for one week to see and feel the difference in your body.

The Rules

During the next 7 days you will avoid eating all of the following food items:

Bread
Grains
Rice
Crackers & Chips
Packaged snacks
Sugar & Corn Syrup
Soda Pop
Packaged Bars
Baked Goods
Candy
Here's a list of the real foods that you will eat instead:

Seasonal, organic Vegetables
Seasonal, organic Fruits
Lean, organic meat, fish & eggs
Nuts and Seeds
Those four categories of food can be combined into endless, flavorful combinations. Check out the following meal ideas:

Breakfast:Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day.

Scrambled organic eggs, sliced tomato and a handful of seasonal berries.
Half of a dressed avocado and a few slices of nitrate-free bacon.
Pancakes made with coconut flour and topped with chopped nuts.
Lunch: 

Plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you.

Dark baby greens topped with chopped chicken breast and diced tomatoes.
Albacore tuna (packed in water), mixed with finely chopped cucumber over cauliflower rice. (See recipe below)
Turkey and Spinach Salad
Dinner: 

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories.

Grilled white fish, sautéed spinach and almond bread.
Baked chicken breast with steamed broccoli and quinoa.
A big bowl of arugula topped with sautéed asparagus and sliced hardboiled eggs.
While healthy eating is a huge factor in achieving your ideal weight, exercise is the other (very important) half of the equation.


Your exercise routine should be challenging and should be done on a regular basis.

Call or email me today and we will get you started on the exercise program that will reshape your body!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Here you go, 5 more motivating reasons to start a challenging exercise program today:

Exercise makes you feel better about yourself.
Exercise improves your mood.
Exercise reduces the risk of chronic disease.
Exercise eliminates unwanted pounds.
Exercise improves longevity.

Did you really need to hear these??????

Now get ahold of me and we'll take your strength training and total fitnbess to a whole new level. 

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

You wouldn't believe the number of excuses that I get from people on why they don't exercise.

Often times their reason is self-inflicted: I don't have the time.

Sometimes it's procrastination: I'm going to start as soon as tax season ends.

And occasionally the reason is downright funny: I don't like to sweat.

As you can imagine, I point out to these well meaning excuse-makers that, despite their legitimate reason not to, exercise is a vital part of cultivating a strong, healthy and attractive body.

In fact, if they would just exercise 2 to 4 times each week they would feel a dramatic improvement in their daily life, starting with renewed energy and strength.

I then bring up the health benefits and explain how many of their health problems would improve. I talk about how great they will feel, and look, dropping those extra pounds and rediscovering a slender figure.

However, there was an excuse that would always stump me.

The sneaky excuse of 'being active': Oh, I don't need to exercise with a personal trainer - I'm very active. I play golf and tennis and Wii.

Well, that is a good excuse, right? Golf, tennis and Wii are all active sports that burn calories. Maybe they can be fit without doing any other exercise...

Then I started noticing a trend.

The 'golf' people couldn't touch their toes in a simple flexibility test. The 'tennis players' couldn't jump rope for 60 seconds. The 'Wii players' needed a week to recover from a one mile jog. The so-called 'active' people encountered injury after injury.

And then it hit me.

You can't become fit simply by being active.

Only by being fit can you become more active.

To be lean and to maintain a level of fitness there is no substitute for a consistent, challenging exercise program. It's the only way, folks.

To truly be fit is when your body is able to do whatever you ask of it. This comes from a combination of flexibility, strength and endurance.

So, do you exercise?

Or are you fooling yourself with the idea of 'being active'?

How do you feel about your current level of fitness? Are you able to do each and everything you want? Or do you end up opting out of activities that you know would be too challenging?

If you've used the excuse of 'being active' in the past, take a minute to reconsider your position. Don't bank on your 'active' lifestyle with the hope of true results.

Contact me today to start an exercise program that will make you truly fit.

And if you're furthest from active but simply want to lose those extra inches and pounds, make the decision to call or email me today.

As they say...there's no trial run in the game of life.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

This chicken soup recipe is made without added carbs like noodles or potatoes. It's filled with fiber, protein and lots of delicious flavor. Enjoy this on a cold winter day. Servings: 8

Here's what you need...

1 Tablespoon coconut oil
1 medium organic yellow onion, chopped
3 carrots, grated
2 celery stalks, finely chopped
1 Tablespoon curry powder
2 garlic cloves, crushed
2 quarts chicken broth
3 cups diced roasted chicken
1 bay leaf
1 organic apple, chopped
dash of salt and pepper
1/2 teaspoon dried thyme
zest from 1 lemon
2 cups unsweetened coconut milk

In a large pot, over medium heat, melt the coconut oil and add the onion, carrots and celery. After 5 minutes add the garlic and curry powder.

After a couple minutes add the chicken broth, chicken, bay leaf, apple, pepper, thyme, and lemon zest. Stir well. Bring to a simmer and cook for 40 minutes.

Stir in the coconut milk, and some salt if desired, remove the bay leaf and serve.
Nutritional Analysis: One serving equals: 166 calories, 5g fat, 175mg sodium, 9g carbohydrate, 2g fiber, and 19g protein

Motivate your friends, family and co-workers! 

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Resources are available to help you determine the healthiest fast food choices. Being ignorant of the facts is one of the main reasons you'll wind up making unhealthy food choices.

Many restaurants display nutrition information in the restaurant or on their website. Get online and find a site that compares several restaurants at one time. Other great sites list restaurant menu items that cater to certain dietary needs such as allergies, diabetes, heart disease, or weight management.

Better yet, download a mobile phone app with nutrition information by restaurant, and when you must go out, choose accordingly!

Call me:269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Sounds too good to be true, right? Fast food that is healthy?

Fast food has a reputation for being high in trans fat, saturated fat, sodium, and calories, while having next to no healthy ingredients. For example, one loaded hamburger, fries, and pie contain more saturated fat than you should eat in two days.

However, things are changing. The past few years have seen many fast-food restaurants make a concerted effort to improve their menus. As a result, many restaurants now offer low-fat options and fresh ingredients. Choose wisely and you no longer have to sacrifice a healthy meal for the sake of convenience.

But to do this, you must be an informed customer, resist menu temptations, and make healthy choices when it comes to fast food. Finding a nutritious, cheap, convenient meal may be a challenge, but it can be done.

Beware!

...of menu lingo. Steer clear of meals labeled fried, breaded, basted, creamy, crispy, batter-dipped, au gratin, scalloped, or Alfredo. These dishes are usually high in unhealthy fats, sodium, and calories.

Instead, go for lean meat options that are broiled or grilled and fresh or steamed veggies. If needed, special order your food to be prepared in a healthier manner.

...of extras. A salad may seem like a low-fat option until you drown it in fried toppings, high-fat dressing, and cheese. A deli sandwich is a great choice until you add the mayo, spreads, and cheeses. The same goes for a baked potato. What about the butter, cheese, bacon, salt, and mountain of sour cream?

Simple, fresh ingredients are best. Ask for dressings and toppings on the side so you can monitor how much is added.

...of portion sizes. A single serving at many restaurants could feed an entire family. The average meal at a fast-food joint can contain more than 1,000 calories. Extra large options should be replaced with smaller portions or shared with family or friends. Don't forget the calories contained in your drinks. Often overlooked, the calories in sodas and sweetened beverages add up quickly.

Try unsweetened iced tea or lemon water instead.

...of buffets! Even if you choose the salad bar, buffets set the stage for overeating. You may just want to eat your money's worth, but chances are, you'll eat more than you need.

After finishing your meal, wait at least 20 minutes before heading back for seconds. Your body needs time to tell your brain your stomach is full.

...of eating on the run. Isn't this what fast food is all about? Unfortunately, when you're in a hurry and aren't thinking about what you're eating, you tend to overeat and overindulge.

Slow down and chew slowly. Your food will digest easier and you'll most likely eat less. Remember, it takes time for your brain to get the message that you're satisfied. So chew well and give your brain the chance it needs.

Be Smart

Knowing is half the battle. The other half is making the right choices. Depending on your health condition, it may be OK to splurge every once it a while, but a habit of double-patty, greasy burgers and large fries every week will hurt your body.

Instead, choose a single-patty burger or a grilled chicken sandwich. In place of a milkshake, go for the yogurt parfait. Rather than French fries, opt for a baked potato or side salad. (Just be sure to choose smart toppings.)

Fast Food Shouldn't Be the Norm

While there are healthier options available these days at fast-food joints, nothing is as fresh and nutritious as a home-cooked, low-fat meal. Save the fast-food meals for rare occasions when there's no better option.

Remember that exercise is a huge part of the equation when it comes to achieving weight loss.

Call 269-967-6300, or email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy me today and we will get you started on the exercise program that will reshape your body.

Or jump over to my YouTube page and watch, like, subscribe 

https://youtube.com/watch?v=J0d8-mAXmoo

Fresh orange juice, mint, apple and grapes make this turkey salad something special. This recipe is perfect to use leftover roasted turkey from your holiday meal, or even leftover chicken. Be sure to use organic ingredients to get the most flavor and nutrients. Servings: 4

Here's what you need:

2 cups shredded roasted turkey
1 organic apple, chopped
2 organic celery stalks, chopped
1/4 cup fresh mint leaves, finely chopped
1 cup organic, red grapes, halved
4 cups baby spinach
Dressing

1/4 cup olive oil
1/4 cup fresh squeezed orange juice
1 Tablespoon orange zest
Stevia to taste
1 Tablespoon Dijon mustard
dash of salt and pepper
In a small bowl whisk the olive oil, orange juice, orange zest, stevia, Dijon, salt and pepper.
In a medium bowl combine the turkey, apple, celery, mint and grapes. Toss with the dressing.
Prepare each plate with a pile of spinach. Top with the turkey salad mixture.
Nutritional Analysis: One serving equals: 289 calories, 15g fat, 795mg sodium, 13g carbohydrate, 2g fiber, and 25g protein

Motivate your friends, family and co-workers!

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

There's really no better time to start planning you New Years Makeover then TODAY, RIGHT NOW, THIS SECOND!

What are you going to do differently in 2024? You're going to START NOW! That's different.....

Are you going to reduce your stress level?

Are you going to improve your diet?

Are you going to take exercise more seriously?

Or will you allow the next 365 days to pass by without changing a thing?

If you haven't put any thought into it, then do so now. I know your focus is on Thanksgiving, but I believe in you and I'm sure you can combine your NEW life and plan Thanksgiving together. 

The fact is that you will age and change in 2024, and next year on 12-31-24 you will be slightly (or dramatically) different than you are today.

The cool thing about a New Year is that it gives us the opportunity to reflect over our life, to acknowledge where we are and where we want to be headed.

If you would like to be headed in the direction of improved health, lowered weight and increased strength, then here are 17 suggested changes for you to apply in 2024:

1) Exercise 2 more hours each week than you did in 2023.
2) Go to bed and wake up at the same time each day.
3) Drink less alcohol.
4) Sign up for one of my time-tested fitness programs.
5) Stop drinking and eating artificial sweeteners.
6) Use heavier dumbbells.
7) Eat less bread, or even eliminate gluten from your diet.
8) Train for a 5K, 10K or a marathon.
9) Eliminate corn syrup from your diet.
10) Exercise at least 4 times each week.
11) Eat healthy, simple dinners at home.
12) Do not eat fast food.
13) Drink less caffeine.
14) Eat more protein and fiber.
15) Drink water throughout your whole day.
16) Do not eat packaged snack foods.
17) Contact me for motivation and support.

Now come up with a few of your own. I know there are some ideas that popped into your mind while you were reading my list.

Take a minute to jot those down.

Step back and re-examine the list. Which of these changes are you going to make your own?

I certainly don't expect you to make all of these changes – though the more you do, the greater your transformation will be.

Remember, like I mentioned above in #4 and #17, I'm here to offer you the instruction, support and motivation you need to make 2024 the year of your dramatic transformation.

Wishing you great health and happiness this year.
Make It Official
Once you've decided which healthy changes you plan to make in 2024, it's time to make it official.

Write it down, post it up, make it your status, tweet it, shout it from the rooftop, text your friends, put it in your journal, tell your mom, meditate on it and then....do it! (DO IT NOW) Get a jumpstart on the crowds packing the gyms in January, start today and be fit by Dec 31, 2023. 

Need guidance? Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Here's a great snack or appetizer to share with friends and family during holiday festivities. The nitrate-free bacon and scallops contain healthy protein that will provide usable nutrients for your day. To keep on track with your diet, stay away from appetizers that are fried or filled with carbohydrates. Servings: 12

Here's what you need...

4 Tablespoons coconut oil
3 cloves garlic, minced
dash of sweet paprika
dash of salt and pepper
6 slices nitrate free bacon, cut in half lengthwise
12 fresh scallops
Preheat oven to 375 degrees F. Grease a baking sheet with coconut oil, set aside.
Over very low heat, in a small saucepan, melt the coconut oil. Remove from heat and pour into a small bowl. Add the garlic, paprika, salt and pepper.
Dip each scallop in the seasoned coconut oil, the wrap with bacon and secure with a toothpick. Place on prepared baking sheet.
Bake for 15 minutes or until the scallops are cooked through and the bacon is crisp.
Serve immediately.
Nutritional Analysis: One serving equals: 78 calories, 5g fat, 103mg sodium, 0g carbohydrate, 0g fiber, and 6g protein

Motivate your friends, family and co-workers!

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Tips, Tips, and more Tips.....

You Can Do It! 

This is how you do it.....

YUM!

Zig or Zag - just shake it up! 

It's serious holiday season and you need to fight to win! 

Welcome back to your healthy eating program. 

Add this & take your holiday body to the next level!  

I really can help you through the toughest times. 

The Weight Gain season is here -What can you do???/ 

another option, choices, it's all about choices

This not that, fat loss, fitness, energy, 

Pizza, holiday fun, games

no weight gain,  crush the holiday pounds, you can do it. 

The Exercise Factor

You didn't think I was going to forget to mention the importance of exercise in avoiding holiday pounds, did you?

I know this month is extra busy. You will be tempted to skip out on workouts.

Decide right here and now that you will stick with your exercise schedule throughout the entire month of December. Write it into your calendar.

Exercise is your secret weapon against holiday pounds.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

Your Holiday Survival Strategy

There's no denying that the holidays have arrived.

Lights have been strung, gifts are being wrapped and holiday treats are everywhere.

It's no secret that most people gain 5 to 10 pounds over the next month. With all the parties, special meals and edible gifts, weight gain is pretty much inevitable...right?

Not so fast.

I've come up with a survival strategy to keep holiday pounds from making a permanent home on your hips.

This strategy is very simple. I'm not expecting you to have the time to log all your calories or eat every meal at home. We are going to be realistic...

Golden Tip to Avoid Holiday Pounds: Spend the next 4 weeks eating like a caveman, with 2 daily exceptions.

Here's why: Holiday pounds are caused by eating too many foods that are high in carbohydrates and simple sugars.

You can avoid all that by sticking with an eating plan created by our pre-historic ancestors, while still keeping things fun by allowing for 2 small daily exceptions.

This is what you would eat...

As many fresh and fiber-filled vegetables as you want.

Load up on salads.
Enjoy vegetable side dishes.
Just no starchy vegetables like potato or corn.
Lots of lean, protein-filled meats and eggs.

Stick with meat that has been roasted, barbequed, or baked.
Avoid fried meats and eggs.
Fruits, nuts and seeds in moderation

Fresh fruit for a delicious dessert.
A handful of nuts or seeds for a snack.
Don't eat sugar-added fruits, nuts or seeds.
Then enjoy 2 small exceptions...

Bread or grain product: No larger than the size of your hand.
Starchy vegetables: Half of a cup.
Baked goods: Should fit into the palm of your hand.
Candies or confections: The smaller the better.
Holiday drinks: 8 ounces.
This plan works because it allows you to indulge in 2 exceptions each day. This encourages you to pick and choose the holiday cheat food that you really love, as opposed to feeling obligated to eat everything in sight.

When you navigate the buffet line at your next holiday party, feel confident knowing that you have a game plan. Stick with salad, vegetables and meats first, then pick out your 2 small exceptions and savor those.

Remember, I'm here to help you meet your fitness and weight loss goals.

Call 269-967-6300 or email info@fitnessprosbattlecreek.com today to get started on a fitness program that will turn your holiday weight gain into a holiday slim down.

check out, like, subscribe to my youtube show

https://youtube.com/watch?v=J0d8-mAXmoo

distress, stress, fat loss, weight loss, 

obstacles, stop yourself, 

Intensity, extreme, fitness, 

H.I.T.T. Interval, distance, speed, Intensity, Cardio, Respiratory, Vascular. 

Win, Winner, Success, 

Win, Winner, Success, 

Wellness, Errors, fitness, waist, fat, health

Green Tea For a Flat Belly

You may also be interested to know there's a beverage that may help reduce belly fat. That beverage is green tea.

An ingredient in green tea called catechins stimulates the burning of calories and speeds the loss of belly fat. So pour yourself a glass and drink your way to a slimmer you.

Be sure that your green tea is unsweetened and calorie free.

Get your copy of Core-Strong free at this link:https://biohackerswc.ck.page/corestrong

skinny waist, ripped, body fat

Reasons, excuses, obstacles, stop signs, Results not excuses

Do you need another reason to exercise???? how about 15? 

What can Fruit do for you? 

Fruits & Veggies - can they be bad? 

The Power of a Goal

Do you have a goal for each workout?

To get the most out of your exercise time, make each session goal-oriented.

Decide how many miles you'll run, how many reps you'll do or how much you'll increase the intensity before your workout begins. Then achieve it.

Set clear goals, write them down, and keep a record of your workouts. There's nothing quite like being able to read exactly where you want to be, where you currently are, and where you've come from.

Goal setting help? Contact me: 

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

How effective is your exercise time?

Do you workout enthusiastically, feeling the burn with a smile, pushing yourself to the limit?

Or would you describe your exercise time more like an even trot? Coasting along, breaking a respectable sweat, doing the same old thing.

Since you take the time to exercise and desire to have your body change into a slimmer, more toned version of yourself, then use the following tips to get more out of your exercise time.

Focus your mental energy. It sounds simple, but often isn't. If you're lifting weights, focus on that specific muscle group. Researchers saw a significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.

Have an audience. Researchers saw a significant increase in strength and endurance in people who had an audience, compared to those training on their own.

Get a caffeine boost. Caffeine has been shown to help burn fat and increase your endurance. The most effective amount seems to be around 300mg one hour prior to working out. Of course check with your doctor first.

Pump up the volume. Listen to upbeat music while you exercise. Researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music.

Keep things fresh. Alter your routine often. This will help you to avoid plateaus and will continue to challenge your body. Try new exercises, new intensities and new environments.

Stay nourished and hydrated. Pay attention to your food and your hydration levels. You'd be amazed how much being dehydrated can affect your performance even away from the gym.

Find your magic time. Work out when your body is at its best. If you're not a morning person, do not force the issue on your body.

Wear clothes that you love. Not only will you be happy to put them on and show them off, but you will be able to focus completely on the task at hand, rather than stressing that your pants will split whenever you squat.

Make sure the shoe fits. Can you imagine a tap dancer performing without tap shoes? Your shoes are just as important! With correctly fitted shoes for your workout or sport, you'll keep your feet, ankles, knees, and back protected and healthy.

Use a professional. If you don't already, have me design your workouts. This will ensure that you're being challenged and seeing results.

Don't know where to start when it comes to exercise? That's where I come in.

It's my passion to make exercise a regular and enjoyable part of your life. I'd like to see you enjoy all of the healthy rewards of being fit.

Call me: 269-967-6300, email:info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:https://youtube.com/watch?v=J0d8-mAXmoo

Stick With It

The 5 Lifestyle choices for healthy weight loss from yesterdays blog: 

1. TV Time
2. Sleep
3. Drink Choices
4. Breakfast
5. Physical Activity

These five lifestyle changes aren't always easy to make and change won't happen overnight. Chances are, you'll have occasional setbacks. But don't give up!

Each day is a new beginning, and it starts out with no mistakes in it. Begin each morning with the resolve to not only stick with your healthy eating habits, but your lifestyle changes as well.

YOU CAN DO IT! 

Call me if you'd like a little extra push or indepth coaching - 269-967-6300, check out the BioHackers Wellness Academyor check out my youtube channel for more tips and tricks for your Ultimate Fitness: https://youtube.com/watch?v=J0d8-mAXmoo

Have you ever wondered...

Why do so many diets end in failure?
Why is it so easy to gain lost weight back?
And why can't you maintain your ideal weight at all times?

If you've tried every quick-fix fad diet under the sun, you realize they can help you lose weight instantly. Unfortunately, keeping the pounds off usually doesn't happen with these diets.

Real weight loss comes with lasting, healthy lifestyle changes.

So stop starving yourself, counting calories, or eliminating your favorite food group.

Simply make the following lifestyle changes.

1. TV Time: Many people are in the habit of sitting in front of the TV for hours on end after a stressful day at work. Yes, you may be worn out and need a break, but sitting on the couch, zoned out, watching TV is not the way to lose weight.

If you must watch the evening news or see your favorite show, use the time to burn a few calories. Keep some hand weights next to the couch and work your biceps and triceps. Stand up and do some squats or lunges to work your legs and buttocks. Get on the floor and do some sit-ups to tone your abs or push-ups to tone your arms. Make a change!

2. Sleep: Most adults need an average of eight hours of sleep each night. Is that a lot more than what you're currently getting? Then you may be interested to know that if you're not getting adequate amounts of rest, you're more likely to be hungry, overeat, and gain weight.

How does this work? Something like this.

If you're tired, you won't feel like cooking a healthy meal, and you'll opt for fast (fattening) food instead. This very same lack of energy will also likely cause you to skip the gym. On top of that, sleep deprivation causes your metabolism to slow down, and if you've not heard, that is not something you want when trying to shed a few pounds.

3. Drink Choices: Lasting weight loss is about changes. Unfortunately, some of the changes one must make are difficult. If you're one of the millions hooked on soda, alcohol, or other sweetened beverages, your weight goals may remain out of reach until you replace these drinks with water. You should also know that your brain often confuses thirst with hunger.

So at the first sign of hunger, don't grab a snack or calorie-filled drinks. Instead, grab a glass of water.

4. Breakfast: Want to know a secret to successful weight loss? Eat breakfast! Try cutting calories by skipping breakfast, and you'll be excessively hungry by mid-morning. As a result, the healthy calories you would have eaten at breakfast are replaced with calorie-filled snacks and an over-sized lunch.

Once again, fitting breakfast into your busy schedule may mean dramatic lifestyle changes. But research shows that the habit of eating a healthy breakfast is key to losing weight and keeping pounds off. Get to bed 30 minutes earlier than usual and set your alarm 10 minutes earlier to give yourself time to eat breakfast

5. Physical Activity: Weight loss is about burning more calories than you consume. Therefore, it should make sense to you that dieting and exercise must go hand in hand. If you want to speed up weight loss and keep the weight away, add or increase the amount and intensity of physical activity in your daily life.

For many people, this is the most difficult lifestyle change of all, but the benefits are well work it. Aim for 30 to 60 minutes of intense exercise on most days of the week. When exercise is a normal part of your everyday routine, it's more likely to stick, and your body will become slimmer and more toned.

The quickest and most permanent weight loss comes as a result of a combination of healthy eating and consistent, challenging workouts.

I'm here to help you meet your fitness and weight loss goals.

Call or email today to get started on a fitness program that will get you on the fast track to your best body ever.

Check out my youtube channel: https://youtube.com/watch?v=J0d8-mAXmoo

More = Better

Trying to calculate a way to get in all the exercise you need?

Don't feel obliged to only get the minimum amount of exercise needed. After all, as long as you don't overdo it, more exercise usually equals more health benefits - Unless you're training with Fitness Pros / BioHackers Wellness Academy. 

If you want to mix things up with some moderate and some vigorous exercise, that's fine. Just remember that two minutes of moderate exercise equals the same as one minute of vigorous exercise. So for maximum impact in minimum time, it may be time to amp up your routine.

Call me 269-967-6300 and ask about the 15 min per week workout that gets you over 5 hours of exercise benefits. *If it sounds too good to be true - test me, I guarantee the results! 

Optimal Exercise Time for Every Age

Being active is an important part of staying healthy at any age.

Just by spending the optimal amount of time exercising each week, you'll become healthier.

Regular exercise helps to maintain a healthy weight and drastically lower your risk of developing heart disease, diabetes, osteoporosis, hypertension, various cancers, and an array of other dangerous and deadly conditions.

So exactly how much exercise do you need in order to reap all the rewards?

The answer to this magic question depends on your age. Keep reading to see how much you should be working out throughout life.

Children Ages 6 to 17
Children and adolescents need at least one hour (60 minutes) of physical activity every day. You may think that's an unrealistic expectation, but there's a good chance your child is already meeting this recommendation or is at least close to it. Think of recess and gym class at school, and simply running around outside after school with friends. It's a lot easier for kids to find enjoyment out of age-appropriate physical activities, and because they're not working full-time jobs, they can get plenty of exercise with ease.

The three types of activities kids should include in their hour of exercise are aerobic activity, muscle-strengthening exercises, and bone-strengthening exercises.

Aerobic activities get the heart pumping and should make up the majority of a child's hour of exercise. Examples include running, fast-paced walking, riding bikes, and swimming.

Children also need muscle- and bone-strengthening activities several days a week. Younger children enjoy exercises such as gymnastics, push-ups, climbing trees, playing on the jungle gym, or jumping rope. Older children and young teens may prefer lifting weights or playing on a sports team.

Adults Ages 18 to 64
The amount of exercise needed by a healthy adult of normal weight is broken down into two categories: moderate-intensity and vigorous-intensity exercises. Each week, adults need either five hours (300 minutes) of moderate exercise each week or two and a half hours (150 minutes) of vigorous exercise each week, as well as muscle-strengthening activities at least two days of the week.

What counts as moderate-intensity exercise? To get your heart rate up and break a sweat, it usually takes more than shopping or doing the laundry. If you're able to talk but not able to sing the lyrics to a song, then you're probably exercising at a moderate level. Activities considered moderate intensity include brisk walking, water aerobics, doubles tennis, or riding a bicycle on level ground.

Vigorous exercise takes place when you're breathing fast and your heart rate is elevated. You know you're at a vigorous level if you're unable to talk without pausing for breath. Examples include swimming laps, jogging, running, playing singles tennis or basketball, or bike riding on hills or at a fast pace.

In addition to aerobic exercise, adults need to add muscle-strengthening exercises to their routine at least two days a week. These exercises should target all muscle groups (shoulders, arms, chest, abdomen, back, hips, and legs) and include activities such as weight lifting, push-ups, sit-ups, resistance bands, or Yoga.

Adults 65+
Adults over 65 years of age who are in good physical health should aim for two and a half hours (150 minutes) of moderate exercise or one hour and fifteen minutes (75 minutes) of vigorous exercise.

Don't know where to start when it comes to exercise? That's where I come in.

It's my passion to make exercise a regular and enjoyable part of your life. I'd like to see you enjoy all of the healthy rewards of being fit.

Call or email me today and we will get you started on the exercise program that is right for you. BioHackers Wellness Academy

Frozen Fit Snacks
Freezers are where many a fitness goal has gone to crash and burn into a container of ice cream.

Dump those high-fat, high-sugar ice creams and instead stock your freezer with:

Frozen grapes
Fruit-only popsicles
Frozen bananas for smoothies and blended protein shakes

***My new favorite (that I'm actually eating while writing this) is Dragon Fruit :) 

Check out my youtube channel for more tips and treats https://youtube.com/watch?v=J0d8-mAXmoo

bad food, kitchen 

Exercise Needed - TRUTH Delivered! 

Have you tried losing weight by dieting alone?  Dieting alone could never do that. Frustrating isn't it?

Have you tried losing weight by exercising alone? Exercise alone could never do that. Frustrating isn't it? 

Exercise is a vital part of the weight loss formula, just like changing your eating habits is necessary! However, real success is only seen with a combination of proper exercise and eating modifications. This combination is critical for long-term successo

Explode your results with one of my proven systems or proper exercise and the eating plan that works for you. 

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://youtube.com/watch?v=J0d8-mAXmoo

One of the most popular questions that I'm asked is, "How can I get great abs?"

You may have pondered this question at some time or another.

Many people are frustrated by their waistlines, to the point of giving up after doing dozens of crunches with zero improvement.

It's time to forget everything you've heard about how to sculpt your abs.

Quite simply, crunches alone won't give you a six pack.

Doing crunches with the hope that it will transform your abs from flabby to muscular is to believe in one of the most widely held fitness myths. I'm talking about the spot reduction myth.

Training one area of your body will not specifically burn fat from that spot.

Are you training as if spot reduction worked? Doing dozens of crunches in the hopes that layers of fat will disappear?

Sit-ups, crunches and planks will not cause your muffin top to disappear.

But a drop in overall body fat will do that for you.

So you want the secret to great abs?

The secret is a winning combination of fat burning cardio, resistance training and clean eating.

It is fully possible for you to dramatically shape up your waistline.

Yes, Y-O-U.

My clients routinely lose weight and transform their bodies. You can do it too.

Answer the following questions to see how your current routine measures up:

How often do you exercise? If your answer was anything less than 4 times a week, then that's the first thing getting between you and flat abs.

How do you define a fat burning workout? A routine including intense cardiovascular training coupled with effective resistance training. Do you do this?

I'm sorry to be the one to break this to you, but walking on the treadmill for 30 minutes isn't a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine. The truth is that you can dramatically increase your results while investing less time when you exercise right.

Cardio exercise is all about maintaining an effective level of intensity. This doesn't mean that you should be out of breath or gasping for air. It does mean that you need to push yourself.

Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again the key here is to find the right intensity and to keep each muscle group guessing.

Do you eat a clean diet? Diet is a big stumbling block for most people - especially as it relates to their midsection. Here's a fact: If your diet is out of control then your abs will be too. You can't trim your waist without trimming the junk out of your diet, regardless of how hard you exercise.

Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation - feel free to recruit me to help out with this part. Together we'll chart improvements for your diet and adjust your calories for maximum results.

Just say "No" to junk food. While this may seem obvious, your definition of "junk food" may need an alteration. Refined sugar is one of the biggest culprits in the junk food world - it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb you can safely view all processed or refined items as junk food.

Eat more frequently. The key here is to never let your metabolism "crash" by going hours without eating. One of the biggest mistakes you can make is to skip breakfast - as this is the meal that ‘breaks the fast' that your body goes into each night. Stick with eating small meals every few hours and always avoid stuffing yourself.

You should now understand why you are better off not wasting time on crunches - while it is important to exercise your abs a couple of times a week, you won't expect fat to fall of that area after 100's of crunches.

Do you want to flatten and sculpt your waist once and for all? Simply decide that you really want it. Commit to yourself - you deserve it.

See me for fat-blasting workouts that deliver results. Together we will get you on a program that will melt the fat off your abs, exposing shape and definition.

Call me: 269-967-6300, email:info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

A New You

Don't believe the adage that "You can't teach an old dog new tricks."

Advances in neuroimaging techniques prove that the brain actually has dynamic properties throughout life. This means that your brain is always evolving. Through practice, you are able to change your habits and change yourself.

So go on, create a new you!

check out my youtube channel to keep learning new things: https://youtube.com/watch?v=J0d8-mAXmoo

Are there things about yourself that you'd like to change?

Your weight, your habits, and maybe even your outlook on life?

We are trained to think that change is hard, that it takes time. But it really doesn't have to be.

I'm here to argue that lasting change happens in an instant.

I understand that this goes against mainstream belief. Most people believe that change has to be a struggle. We expect to try and fail numerous times before ultimately giving up or succeeding.

Think about this - how many people do you know who struggle with their weight? They want to make a healthy change by getting in shape, but the change never seems to happen.

What is it in your life that you want to change? Do you have inches to lose? Do you have preventable diabetes? Do you have a pair of skinny jeans that you want to fit into?

What is keeping you from making this change in your life?

According to professional speaker and author, Tony Robbins, it's the preparation for change that takes times. In the end there's a single instant when the change occurs.

Here are the 3 steps to instantly create a lasting change and a new you.

Step #1: Believe that something must change.
Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound good, or is living another day in your current body simply unbearable? In order to make a lasting change you must believe wholeheartedly that things must change.

Step #2: Believe that you must change it.
It is vital that you take full responsibility in making the change rather than assigning responsibility elsewhere. Sure, others may help you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission - no one else can do it for you.

Step #3: Believe that you can change it.
Don't let past failures get you down. The truth is that you are capable of amazing things when you put your mind to it. Believe that you are able to lose weight or to make any other positive change in your life.

Why do most people fail to make change stick? They rely on willpower. This works for awhile, but you'll soon revert back to what's comfortable. The solution?

Change what you are comfortable with.

People are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don't want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It's time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making big changes in your life. Start by contacting me for your no obligation fitness consultation.

Remember, change happens in an instant.

Call me 269-967-6300, email info@fitnessprosbattlecreek.com or click for direct access to the BioHackers Wellness page or check out my youtube page: https://youtube.com/watch?v=J0d8-mAXmoo if you want to make it happen quicker

Quick, on the go, energy, healthy, health

Have trouble getting started in the morning?
Feel sluggish in the afternoon?
Ready to crash come evening?

You're not alone.

Many people, especially women, are constantly suffering from a lack of energy. Fatigue can be caused by a number of different factors, but for many people, poor nutrition is to blame.

Since food is the body's fuel, how well you're able to perform during the day may be directly related to what foods you fill up with during meal and snack time.

When it comes to energy levels, foods and drinks that play the biggest role are carbohydrates, protein, water, and caffeine.

Here's how to include them in your diet:

Carbs for Energy
Your body needs some carbs. Yes, you heard it right. Carbs!

A combination of complex and simple carbs is what to aim for to get maximum benefit. Complex carbs are slower to burn and include foods like whole grains and starchy vegetables (squash, potatoes, carrots, and pumpkin). Whole grains that are high in fiber are what you need for sustained, long-lasting energy. Look for bread that contains two to three grams of fiber per slice.

For a healthy dose of simple carbs, stick with fresh, whole fruits.

Protein for Stamina
While carbs supply energy, protein is responsible for releasing the energy.

Protein is also essential for cell growth, the transport of nutrients and hormones through the body, healthy muscles, and a properly working immune system.

Be sure to eat a source of protein at each meal, whether lean meat, fish, poultry, beans, eggs, soy, nuts, or low-fat dairy.

Water for Refreshment
Essential to survival, water is also essential for energy.

When you consider that two-thirds of your body is made of water, you're reminded how important water is to health and wellness. Water helps to control your temperature, helps you digest food, lubricates your organs, and plays a major role in creating energy molecules.

If you're depleted of water, you probably feel depleted of energy. If you're dehydrated, you'll feel completely dragged out. Without enough water, your body will work overtime to re-hydrate itself instead of producing energy.

Caffeine for Stimulation
Caffeine is a stimulant that works by exaggerating the effects of your natural hormones, causing your heart to beat faster and your breathing to increase, making you feel more alert.

Perhaps you're one of the millions of people who drink one or more cups of coffee in the morning. If so, you know the powerful effect caffeine has to jumpstart your energy level.

Besides coffee, caffeine is also found in tea, sodas, herbs, and chocolate. Be aware that too much caffeine can make you feel jittery, interfere with your sleep, and cause dehydration.

Additional Tips
Keep in mind that overeating, no matter what food, may cause sluggishness.

Instead of three large meals, try eating several small meals (don't forget breakfast!) throughout the day to give you constant bursts of energy.

Too much alcohol or a vitamin deficiency is often to blame for low energy levels. For women, a dragged out feeling could be caused by anemia (low iron) due to their monthly menstruation.

If you still feel fatigued and lethargic after eating a well-balanced diet, contact a food professional or your physician. Stress, medications, diseases, sleep problems, or lack of exercise may be to blame, and getting these under control will get your energy level back where it belongs.

One of the most proven ways to increase your energy levels is to participate in a consistent, challenging exercise program.

My passion is to help people, just like you, improve their energy levels and their overall quality of life.

Call or email me today to get started on a fitness plan that will put some pep in your step. - or click here to go to the BioHackers Wellness Academy page 

Eating Out Right

Temptations abound when you eat out. There are bread baskets, and chip baskets, and appetizers, and desserts. In order to maintain your healthy diet you'll have to have a plan in place before arriving at the restaurant.

Here's how you stay on track while eating out:

Don't eat extras: Ask for the bread basket or chip basket to be removed from your table and stick to eating only what you ordered.

Don't drink calories: Stick with water or unsweetened ice tea in order to avoid a few hundred extra calories.

Get it plain: Ask for sauces and dressings on the side to cut down calories.

Get healthier sides: Just because the grilled fish comes with a side of potatoes doesn't mean you have to get it that way. Ask for a side of steamed veggies instead.

Check out my youtube channel for tips and tricks to make your fitness life even better: https://youtube.com/watch?v=J0d8-mAXmoo

and then give me a call - 269-967-6300 or email me: info@fitnessprosbattlecreek.com or stop by BioHackers Wellness Academy page - use whatever works best for you! 

Talk to you Soon! 

Troy 

Do you eat in front of the TV?

If so, then you're likely taking in more calories than you need-resulting in weight gain.

New studies suggest that eating while distracted by TV, texting or driving results in consuming as much as 40 percent more calories.

Eliminate distractions while you eat for easy weight loss.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show: https://youtube.com/watch?v=J0d8-mAXmoo

Get your FREE copy of Lunch Box Rescue: https://biohackerswc.ck.page/lunchtime

Exercise, Leg day, 

healthy, walking, take along, take away, fast food, quick food

Eating, Fitness, Exercise, Abdominals, Core, 

Exercise ball, core ball, fitness ball, 

Weights, Dumbells, gym equipment, body weight, tubing, exercise bands, kettle bells, medicine balls, 

Weights, Strength, Lifting, strength training, muscle building, 

Great food, fast, delicous, filling and healthy

Weight loss apps, Get fit fast, calorie control 

Fitbit!

Lose It! 

My Fitness Pal: 

Weight Loss Tips, skinny, obese, severe weight loss, daily steps for success

As a rule of thumb, never trust the claims on the front of a food package. Claims like: heart healthy, whole grains, or fiber-filled are never reason enough to purchase the item.

You see, the real truth about a packaged food item is hidden in the ingredient list on the BACK label, not in the bold claims on the front.

Scan that ingredient list for high fructose corn syrup, corn syrup, sugar, hydrogenated or partially-hydrogenated oils – if the food contains these items then rest assured that it's not healthy and should not be eaten.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Eat healthy and have fun - Great foods, Great for you. Eating doesn't have to be bland or blah 

Let's face it, most people dislike exercise. Or at least they think they do.

They say it takes up too much time, they don't like to get sweaty, or maybe they're so out-of-shape that exercise hurts.

Or maybe they'd just rather lie on the couch and eat cake.

I think that anyone who says they don't like exercise is really saying that they don't have any motivation.

Motivation is what gets you to stick with an exercise routine—even when it's the last thing you feel like doing.

There isn't a one-size-fits-all answer for motivation, since different things motivate different people. Try the following 7 reasons on for size and discover what motivates you:

Reason #1: Health
The long list of health benefits attributed to exercise should be enough motivation for anyone. Physical activity helps you achieve and maintain a healthy weight. It also helps lower bad cholesterol, triglycerides, and blood pressure, while improving the amount of good cholesterol in your body.

Additionally, exercise strengthens your bones and muscles, lowers your risk of cancer, decreases stress, helps you battle depression, and even improves your sex life.

Reason #2: Making Progress
When it comes to exercise, many people find it helpful to track their progress so they can see where they started and how far they go over time. Seeing improvements reminds you that your hard work is worth the effort. Perhaps you were only able to walk a mile, now you're able to run two! Maybe you weighed in at 250 pounds, and now you're down to 215! Track your progress using a regular journal, phone app, or fitness website. This is a great way to stay motivated and to remind yourself that while you may not notice your progress, you're making progress every day!

Reason #3: Convenience
Many people don't stick with an exercise routine when it becomes inconvenient for them. Whether you face a schedule change or don't have time to drive to the gym, it's important (and possible) to find a time and place that work best for you and your busy lifestyle. Just remember to be flexible! If you're too tired at the end of the day, try waking up a few minutes early to fit in a workout.

Reason #4: Enjoyment
If exercise is a bore for you, find a way to make it fun. Everyone likes doing things they enjoy. You might hate running but enjoy swimming or riding a bike. Perhaps you don't like being alone and would rather be social. So join a team! Or maybe you don't like the idea of driving all the way to the gym, changing out, and exercising with a crowd. Find out when your local gym is least populated, and hit the weights then. Do what's most fun for you and you'll be less likely to stop.

Reason #5: Goal Achievement
If you're just getting started in the world of exercise, a good place to start is by setting goals. How much weight would you like to lose? How far would you like to run? Working towards a goal is a great motivator. However, don't set up for failure by striving after unrealistic goals. Do this and you'll soon feel overwhelmed and give up altogether. To avoid this, set realistic milestones. When you reach them, enjoy your accomplishment and then set new goals to take your good health even further.

Reason #6: Increased Confidence
If you're out of shape or overweight, it can take a lot of courage to start an exercise routine. Remember to be confident in who you are, no matter what size or shape. Don't compare yourself to the skinny, toned figure strutting her stuff through the gym. Keep your eyes on your goal and don't expect perfection after just a week of exercise. Strive to have your best body—not someone else's.

Reason #7: Rewards
Rewards are a great motivator. In fact, much of what you do in life is motivated by a reward of some kind, whether intrinsic or extrinsic. When it comes to exercise, a good reward probably shouldn't be an ice cream sundae, but it may be that new pair of jeans you've been eyeing, or perhaps a night out with friends. Maybe for you, weight loss and lowered blood pressure are reward enough. Just know that your hard work is paying off and deserves to be rewarded.

It's my passion to help others find their motivation for creating a healthier life for themselves and their families. I'd love to hear from you – call or email today.

Together we will figure out what motivates you!

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Skinny Salad Dressing, Lose weight smart, good food, good for you. 

Salad - Healthy or not? Is there a better way than leafy greens....? Protein, Carbs, Fat - enough, too much??? 

You know that soda pop isn't good for you...and yet you still drink it. I understand that plain water gets boring – especially when you're having a party or gathering.

Use the recipes for "Spa Water" below and quickly turn plain water into an exciting and refreshing treat without added sugar or chemicals:

Citrus: Slice an orange, lemon, and lime into a large pitcher of water. Add ice, allow to chill for 1 hour before serving.

Raspberry Lime: Slice a lime into a large pitcher of water, add a handful of raspberries. Add ice, allow to chill for 1 hour before serving.
Strawberry Basil: Slice 10 strawberries into a large pitcher of water, add 5 leaves of basil. Add ice, allow to chill for 1 hour before serving.

Watermelon Rosemary: Place 1/2 cup of small watermelon chunks into a large pitcher of water, add two sprigs of rosemary. Add ice, allow to chill for 1 hour before serving.

Pineapple Mint: Place 1/2 cup of small pineapple chunks into a large pitcher of water, add 15 mint leaves. Add ice, allow to chill for 1 hour before serving.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Your sweet tooth has gotten you into lots of trouble over the years.

All those diets you abandoned for a slice of cake, all the extra calories you took in ‘just to have a taste of something sweet' before bed.

Where has it gotten you?

Into pants that are another size larger. Into your doctor's office for another lecture. Into a body that you no longer enjoy.

Yes, sweet treats sure are tempting, but the life-long repercussions far outweigh the momentary pleasure.

To help you conquer your sweet tooth, I've identified the 5 sweet traps you should avoid, as well as a healthy substitute for each.

Sweet Trap #1: Candy

Nothing gets refined sugar circulating through your body quicker than a fistful of candy—and if you're in the habit of eating candy daily then your body will crave it.

Candy has virtually no nutritional value, other than caloric energy, and will quickly end up stored on your body in the form of unwanted, annoying fat.

Try This: Swap your sickly-sweet candy out for a handful of unsalted nuts, a few pieces of unsweetened, dried fruit, or a small square of very dark chocolate (at least 72% cocoa content).

Sweet Trap #2: Baked Goods

Cake, cookies, brownies, pastries, donuts, and pies are popular vehicles for sugar consumption. While these may not taste as sweet as candy, the combination of refined sugar and white flour will spike your blood sugar just the same.

Very much like candy, regularly eating baked goods may become a habit. Break yourself of this and you'll find the number on your scale going down rather than up.

Try This: Put down the cookie and reach for a piece of fresh, seasonal fruit. Fruit is nature's candy, and is every bit as blissful as a slice of cake. Serving a beautiful fruit platter to guests can be as delightful as any baked treat.

Sweet Trap #3: Ice Cream

Nothing makes you feel as happy and carefree as a bowl of creamy ice cream...until that ice cream makes its permanent home on your waist. Very much like candy, ice cream has few nutritional benefits.

Try This: Let's face it, cold, creamy and sweet makes a delicious combination. Create a healthy protein-packed ice cream with the recipe below.

Sweet Trap #4: Soda Pop

A regular can of soda pop contains the equivalent of 10 packets of sugar. That's more sugar than you should consume in a week's time!

Soda pop is something that you get into the habit of drinking, and do without thinking. The good news is that a habit can be broken and then replaced with something healthier.

Try This: Take soda pop out of your diet. Period. There are plenty of other, healthier, beverages available to you. Try the recipes for Spa Water below.

Sweet Trap #5: Blended Drinks

Smoothies, blended coffee drinks and milkshakes are all tempting treats, especially in hot summer months. Don't give in to the temptation!

These items are even more deadly than most treats since they are consumed through a straw and don't make you feel full. Let me assure you that even though you don't feel full, like you would after a piece of cake, you're still taking in a boatload of sugary calories.

Try This: Make your own healthy blended drinks at home by using natural sweeteners like stevia, or simply by using fruit. Take the ice cream recipe below, add non-fat milk and mix in the blender for a high protein milkshake.

Eliminating refined sugar from your diet will do so much for your health, as well as your weight.

A great thing to remember is that once you've fallen out of the habit of eating sugar, your body will no longer crave it.

This means that each day spent in discipline will bring you closer to the day that sugar no longer has a hold over you. Imagine how much slimmer and healthier you will be!

Eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.

For an exercise program to be challenging it must always be changing. That's why my workouts are never the same.

It's my goal to get you into the best shape of your life. 

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

ABS, ABS, ABS and more ABDOMINAL EXERCISES! 

There's a good chance that you'll find yourself in a coffee shop looking for refreshment at one time or another this summer. It may even be a daily occurrence!

Keep in mind that what you order will directly impact how you look and feel.

Use these guidelines to order smart:

Order something that will cool you off, not weigh you down. This means only drinking beverages that contain little to no sugar.
Blended drinks are packed with sugar - making this the worst choice. Imagine that blended coffee drinks are a dessert-in-a-cup - because it will end up stored on your body as quickly as a slice of cheesecake.
Unsweetened or lightly sweetened iced tea is an excellent choice.
Unsweetened or lightly sweetened iced coffee is also an excellent choice.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Belly Fat Lie! 

You think you're eating healthy meals, but aren't sure?

If your weight loss has slowed, or even stopped, then there's a good chance that you haven't been eating as healthy as you should be.

I'm going to end the guesswork for you, once and for all, with my 5 steps to a healthy meal.

By following these 5 guidelines you'll know that your meals are healthy and fitness friendly. And as a result you'll experience healthy weight loss.

Here are the 5 Steps to a Healthy Meal:

Step #1: Quality Ingredients
These are the building blocks to a healthy meal. While you certainly don't need to dine in gourmet restaurants in order to ensure quality ingredients, you should pay attention to the quality of the foods you eat.

Choose foods that are:

Fresh and organic
Pronounceable ingredients
Whole foods

Step #2: Cooking Method
The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal.

Avoid foods prepared like this:

Fried and battered
Processed and packaged
Doused with cream sauce
Sautéed

Choose foods that are prepared like this:

Grilled
Baked
Broiled
Steamed

Step #3: Mostly Protein
The bulk of your calories should be coming from a quality source of protein. With the first 2 guidelines in mind, these will be high quality, healthfully prepared.

Good choices of protein include:

Fish
Chicken
Turkey
Egg
Lean red meat
Beans

Step #4: Lots of Fiber
Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables.

Try these forms of fiber:

Salad
Seasonal vegetables
Fruit
Legumes

Step #5: Lay Off the Starches
Here's where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods.

Starches to Avoid:

Potatoes
Pasta
Rice and cereal
Bread and crackers

For faster results, pair your clean eating with a challenging exercise routine.

Call me 269-967-6300 or email info@fitnessprosbattlecreek.com or go directly to the BioHackers Wellness Page today and I'll get you started on an exercise program that will make your goals a reality.

Check out my youtube channel and get the tips you need: https://youtube.com/watch?v=J0d8-mAXmoo

https://biohackerswc.ck.page/lunchtime

9 Benefits of Strength Training - and my 9 favorite Strength training exercises...

Swap Your Office Chair, exercise, core, spine, 

When we talk about the benefits of exercise, looking better gets the most attention.

Burning off unwanted pounds is a great thing, but let's not overlook a more immediate benefit of exercise.

Exercise transforms how you feel—with a quickness.

It's true. While weight loss takes time and extended effort, all it takes is one workout to begin reaping the reward of a more energetic and capable body.

Here are the top 3 ways that your body will feel better with exercise:

1) You'll Have More Energy
How are your energy levels these days?

(And I'm talking about natural energy, not energy manufactured by caffeine.)

Do your eyes pop open at the sound of your alarm? Then do you bounce through your day with a spring in your step?

Or do you hit snooze half a dozen times before getting up and dragging through your day?

While you may not instantly feel like the Energizer Bunny, your energy levels will dramatically increase once you begin a consistent, challenging exercise routine.

How does spending energy create more energy?

"(Exercise) literally creates energy in your body. Your body rises up to meet the challenge for more energy by becoming stronger," explains Samantha Heller MS, RD.

Research consistently concludes that regular exercise increases energy levels and reduces fatigue.

2) You'll Have Fewer Aches and Pains
When your life becomes sedentary (this means you are inactive for most of the day) then you'll quickly find your body developing aches and pains.

You'll feel it when you stand up - a throb in your back, creaking in your knees and stiffness in your legs.

This is pain due to underuse.

Your body was meant to move!

Movement improves flexibility and range of motion, and releases natural pain-reducing endorphins, which means that, with a regular exercise program, you'll be moving smoother and with less pain than ever before.

3) You'll Feel Happy and Confident
It's hard to understand how 30 to 60 minutes a day spent on exercise is able to completely transform how you feel about yourself. But it does.

Think back to the last time that you accomplished something. Maybe you performed well at work and received kudos from your boss, or you finished a project at home that took weeks of your time and concentration.

Do you remember how that accomplishment made you feel?

You stood a little bit straighter, you smiled easily, and deep down you felt alive with excitement.

When challenging exercise becomes a regular part of your life, feelings of happiness and confidence also become a part of you.

From now on I want you to forget the idea that exercise is nothing more than a means to achieving a slimmer body.

Instead, look at exercise as a complete life enhancer.

I'd love to get a call or an email from you.

Reach out to me and I'll show you how to integrate a consistent, challenging exercise routine into your lifestyle so that you'll begin to reap the benefits of an energetic, more confident you.

Don't wait to begin enjoying the benefits of an active lifestyle -

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Vacation days are notorious for carb-rich meals, and it's a well-known fact that too many carbohydrates will quickly add up to unwanted pounds. Combat this fat-trap by choosing to eat one carb-less meal each day.

Breakfast: This may be the most effective meal to use the carb-less trick, since breakfast often involves breads, pastries and pancakes. Skip the toast and fill up on egg whites and lean breakfast meats.

Lunch: A great carb-less lunch is a salad with lean meat. It's so filling and satisfying that you won't even miss the bread.

Dinner: Since you're on vacation, you don't want to feel deprived, so dinner is the hardest meal to go carb-less. But if you've indulged at breakfast and lunch then make it a point to cut the carbs at dinner. Stick with veggies and lean meats.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Vacations are a time to get away from the grind of everyday life – to indulge mind and body in relaxation and enjoyment.

Unfortunately all that indulgence typically leads to a pound gained for each day that you're away.

To help you combat these unwanted pounds, I've identified the 5 main reasons that people gain weight on vacation, as well as your strategic plan of avoidance.

Reason #1: Not Having A Plan
Let's face it, the vacation mindset is a set-up for gaining pounds. Your priority is to relax, and for most that means eating, resting and forgetting the gym.

Your best line of defense is to keep your fitness goals at the forefront of your mind.

Your Plan: Before you leave for your trip sit down and set a goal.

A realistic goal is to maintain your current weight or to lose a pound or two.

The simple act of bringing your fitness goal to mind before leaving on your trip will greatly reduce your chances of coming home heavier.

Reason #2: Indulgent Snacking
There's nothing like a vacation to cause you to throw all caution to the wind with indulgent snacking.

Ice cream in the middle of the day, frozen coffee drinks topped with whipped cream, salty bags of chips and even a visit through a fast food drive thru.

While these snacks may be fun, the damage will quickly catch up to you.

Your Plan: Approach your trip with the strategy of indulging with control.

If you really must have a sweet treat, then make it small and follow it up with a balanced, protein-filled meal.

Another way to reduce indulgent snacking is to bring along your own healthy options.

Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat jerky are a good start.

By filling up on these healthy snacks you will end up eating less when presented with a sweet or salty treat.

Reason #3: Forgetting Portion Control
You have no choice but to dine out while on vacation and whether you're visiting 5 star restaurants or fast food diners, you're going to face the same problem: large portions.

While the easiest thing to do with a big plate of food is to simply eat it all—you are on vacation after all...right?—that isn't the best for your waist.

Your Plan: Decide here and now that you will not indulge in large portions.

When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat.

This gives you no choice but to eat a healthy portion.

If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.

Reason #4: Eating Too Late
Who really wants to go to bed early while on vacation? The days stretch long and undoubtedly end with a nice big dinner.

All these calories, eaten right before bed, will quickly land around your waist.

Your Plan: Simply stop eating 3 hours before you go to bed.

This easy trick is especially effective while on vacation.

So skip that late night indulgence and wake up looking and feeling great.

Reason #5: Not Exercising Enough (Or At All)
Oh, groan, do I really have to exercise while on vacation?

Yes, you do! That is if you want to look and feel younger and more alive.

Too often exercise is looked at as work, but vacations are the perfect time to really enjoy a good workout.

You won't be rushing home, trying to squeeze in a few minutes at the gym, but rather the vacation workout can be a relaxing and enjoyable experience.

Your Plan: Look at vacation workouts as a treat, and make it a priority.

Here are some ideas:

Virtually every hotel these days has some type of workout room equipped with cardio machines, dumbbells and a universal machine, so make good use out of it.

Vacations are also a great time to take your workout outdoors; take a run on the beach or do sprints, pushups and crunches on a grassy field. If you want more ideas of workouts you can do using just your body weight then give me a call or send me an email.

Make a conscious effort to be active everyday. Go on a brisk walk after your day's activities. This is a great way to see a new city, and also a great way to burn off extra calories. Take the stairs instead of elevator in your hotel and any other buildings you visit.

Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.

Enjoy your vacation! And when you get back into town call or email me for a fitness and fat loss consultation and

I'll show you a step-by-step plan for getting you the body that you deserve – it's easier than you think.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

It's easy to only focus on the foods that you're not supposed to eat when on a diet, but by changing your focus to all the foods that you are able to freely eat you'll stay motivated and stick with it.

Pack as many non-starchy vegetables as you'd like into your daily diet as well as fresh, seasonal fruits. Experiment with different methods of preparation for exciting variety.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

It's a common problem. You've been on a diet for weeks and aren't losing weight like you thought you would.

It may be because you're consuming more calories than you think.

Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts.

Mistake #1: Forgetting Liquid Calories
It's easy to forget that the things you drink have calories - some more than you'd think. In fact, some beverages have more calories than an entire plate of food.

It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you're adding.

For calories' sake, it's best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don't satisfy hunger, so they are just empty calories.

Mistake #2 Meal Skipping
Many dieters think they'll cut their calorie intake by skipping a meal, usually breakfast.

But this is a mistake.

Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you're so hungry.

So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg.

Mistake #3: Oversized Portions
Just because restaurants load your plate with a mountain of food doesn't mean you should eat that much at home for a normal meal.

Remember that your stomach, like your heart, is the size of your fist. Don't think you could fit much food into your fist? You're right. And contrary to what mama taught you as a child, you don't have to eat all the food in front of you.

To eat a little less, use smaller plates and eat slower so you know when you're full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.

Mistake #4: Too Many Extras
A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons.

These add extra calories fast.

One tablespoon of dressing contains 75 to 100 calories. With that in mind, it's no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger.

Mistake #5: Blaming Your Genes
Many people give up on dieting or think there's no hope when it comes to meeting their goal weight because of their genes.

Just like you may share your father's hair color or your mother's eye color, there is a small chance you also share your parent's body type. However, this is no excuse for doing nothing about trying to lose weight.

Stick to your diet and exercise plan and you should definitely see results.

Mistake #6: Eating Without Thinking
It happens to everyone. You're tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it's not on a plate it doesn't matter, but every bite you take counts.

When it comes to a successful diet, make rules for appropriate times to eat. And don't always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don't put anything in your mouth.

Mistake #7: Eliminating All Treats
Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.

This commitment may last a few days until you can't tolerate it any longer and you overindulge on what you deprived yourself of.

A better plan is to allow yourself a treat every once in a while.

Remember that everyone makes mistakes, but be smart and don't let these common pitfalls keep your from meeting your weight loss goal!

Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I'm here to motivate, instruct and encourage you to reach your goal.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Up until now you've taken any and every excuse to break from your healthy habits. Your birthday, Christmas, vacations or even your co-worker's retirement party would start an avalanche of bad food choices.

Now that you've anchored yourself in the process of your healthy lifestyle, learn to take slip-ups in stride, rather than letting it turn into a landslide.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Have you noticed a pattern?

You'll spend a couple of weeks eating clean, exercising and losing weight, but then the pendulum swings and you spend the next week or two indulging in your old unhealthy habits.

After enough chubby days you'll get back to your clean habits, and so the yo-yo goes.

It's time to stop this vicious cycle that never brings you all the way to your goal – keeping you comfortable enough, yet frustrated.

The good news is that your yo-yo days could be quickly and permanently turned off with this simple mindset change.

Find your reward in the process, not in the results.

When it comes to weight loss, we've been brainwashed to focus all of our efforts on the "results". Your desired result is the ideal body that you dream to have – it's your reason for passing on dessert and the image you hold in your mind as you toil through burpees and mountain climbers.

News flash: If you only find reward in the results, you're likely to fail.

What?!?

Think about it. Results are abstract.

Oh sure, you can picture it in your mind with crystal clarity, but what reach does that image have on you when you're lured into the drive thru?

Let's face it - future results are easy to lose focus on.

The Process: this is the act of working toward your goal – your meal plan, your exercise routine and your healthy life style choices.

If you had a map of where you are today (blue dot) and where you'll be when you reach your goal (red dot) the process is that black line connecting the two.

When all you're focused on to reinforce your journey is the promise of results, it's easy to wind up lost.

Finding Reward in the Process: Make a new habit of feeling rewarded after every day on your chosen path.

Completing your diet and exercise each day needs to become its own reward. Look down and applaud yourself for each step forward.

When you find reward in the process, the results will take care of themselves.

I'm passionate about helping you find your way to a healthy lifestyle.

Call or email today and I'll get you started on an exercise program that will turn the process into a rewarding adventure.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Here's a few rules of thumb to keep in mind no matter what you find yourself doing in the midst of your routine.

Rule of Thumb 1: Technique is everything. Using poor technique with any exercise is one of the fastest ways to wind up with bad pain. In addition to helping you avoid injury, proper technique also helps you make sure you're working out the muscles you're trying to work out.

Rule of Thumb 2: Burnout hurts. When your body says you can't go any farther, it may be a good idea to listen. Some of the most common injuries at the gym are overuse injuries. So don't be afraid to give your body a break. You can also reduce your likelihood of overuse injuries by keeping plenty of variety in your regiment.

Rule of Thumb 3: Get a partner or work with a trainer. It's not easy to find someone to get in the weight room with you at 5 a.m. However, having someone alongside of you will help you avoid injury by spotting you when you get in a bad situation and helping you practice proper form throughout your routine.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Nothing will derail your fitness goals quite as swiftly as a painful injury.

In order to stay pain-free and limber, beware of the following 4 exercises:

#1: The Slump Machine - One of the most common and easiest ways to get hurt at the gym is by using improper posture when on a treadmill, stationary bicycle, Stairmaster, and pretty much any other machine.

In order to avoid injury, fight the urge to rest your forearms on the handlebars of the bicycle or let your head and shoulders slump below your hand grips on the Stairmaster. By doing this, your shoulders and back are constantly in harm's way.

#2: The Fighting Bends - Whether stretching your body for prolonged periods of time or pulling weights down time and again, another way to injure your body is by doing exercises that don't feel good when you're doing them.

Many exercises that are likely to cause harm involve pulling weights down behind your head. Exercises like these and others force your body to fight its natural range of motion and are a fantastic way to allow your body to suffer harm when harm could easily be avoided.

#3: Twist, Shout, Scream - Here's an exercise that potentially builds up a little flexibility but that offers a lot of potential for pain. Grab a broom handle or a barbell, toss it across your shoulders, and start twisting your body.

This aggressive twisting puts an enormous amount of stress on the lower back. There are plenty of safer ways to gain flexibility in your back, so avoid this technique at all costs.

#4: The Improperly Done Dead Lift - Used as the grand finale for many weight-lifting competitions, the dead lift is the last word when it comes to brute, unfettered strength. And when the inexperienced, unprofessional weight lifter tries to take on this impressive feat, the results can be disastrous.

On top of dropping incredible amounts of weight on your body, dead lifting also offers the opportunity to ruin your back by not lifting with your legs.

Now that you know what exercises to avoid to escape unnecessary and potentially life-altering pain, what are you waiting for? Get out there and be safe!

For faster results join one of my proven fitness programs.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

1 Rule Of Clean Eating: No Refined Sugar

I can't say enough about the dangers of refined sugar.

Regular sugar consumption will always cause weight gain. In addition to ruining your figure, chronic sugar consumption puts you at risk of numerous health problems.

When you're in the habit of taking in sugar everyday it's hard to quit, but once you've broken the habit you won't give sugar a second thought.

Whenever your sweet tooth flares up eat a piece of fresh organic fruit.

Call me: 269-967-6300, email:info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out, like, subscribe to the Troy & Hannah show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

You want to lose weight, and have been trying hard for months without success.

You've heard fitness people refer to 'eating clean' but what does that really mean?

The labels on hundreds of different food items proclaim to be 'healthy' but can you trust labels? There are so many misconceptions when it comes to what constitutes as clean eating.

What are you eating wrong?

Let's dispel the myths and outline your simple, straightforward 3-step guide to eating clean and watch as the pounds melt off.

Step One: Steer Clear of Packaged Foods

Your worst enemy in the fight against weight gain is packaged foods. Yes, even those packages that are described as ‘healthy'.

Think of packaged food in these 3 categories:

Sweets: Cookies, brownies, muffins, cupcakes, donuts, candy and desserts. These packaged items are laced with sugar and bad fats, and lack any viable nutrient that your body actually needs. All the empty calories from these items will end up deposited on your waist and hips as stubborn fat.

There's never a good reason to eat these so-called foods.
Processed Grains: Crackers, breads, cereal, chips, instant oatmeal, energy bars, and popcorn. This category is tricky because many of the packages are labeled as ‘heart healthy' or ‘low fat'. The reality is that packaged, processed grains contain sugar and more carbohydrates than you need while striving to lose weight.

If you have a weight loss goal then stay away from processed grains.
Whole Grains: Brown rice, wild rice, whole oats, sprouted grain pasta, and sprouted grain bread. Here's a category of packaged foods that you are able to include in your clean diet. You don't, however, have a free pass to eat as much of these items as you'd like. Whole grains, while healthy and acceptable, are very calorie-dense. This means that a little bit goes a long way.
Eat whole grains in moderation in order to meet your weight loss goals.

Step Two: Fill Up on Fresh Foods

Fresh vegetables and fruits are a huge part of your clean diet.

The nutrients and fiber found in these natural food items are vitally important for your weight loss journey and your overall health.

Eat a variety of fruits and vegetables in all shapes, sizes and colors.

The only ones that you need to limit are vegetables that are high in starch, such as potatoes and corn, and fruits that are very high in sugar, like melons.

Step Three: Get Plenty of Protein

The cornerstone of your clean diet should be lean protein.

Great examples are chicken breast, albacore tuna, lean ground turkey, white fish fillet, whole beans, tempeh and egg whites.

Protein is what holds your clean eating plan together, for two reasons.

Protein satiates your hunger, keeping you full and keeping your blood sugar stable. This eliminates false hunger and prevents unnecessary snacking.
Protein helps to grow and maintain your muscle mass, which increases your resting metabolism. This means that your body will be naturally leaner.
For faster results, pair your clean eating with a challenging exercise routine.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

or check out, like, subscribe to my youtube show:

https://www.youtube.com/watch?v=J0d8-mAXmoo

Feeling kind of stressed? You're not alone.

Stress is an inevitable part of our modern existence. Whether you're the president of a Fortune 500 company, a Kindergarten teacher or a construction worker, you have stress to deal with.

But you don't have to let it get the best of you.

By battling stress in your day-to-day routine, you can stop pulling your hair out and get back to living a more relaxed life.

How can you turn your stress-filled life on its head?

With one of the best weapons against stress: exercise.

Working Out Works: When stress is getting you down, you need something to kick you out of your funk. You need something that makes you feel good.

Because every time you exercise, you increase your body's production of endorphins.

In case you didn't get the memo, endorphins are responsible for those good moods you get in after a race or the euphoria you feel while chomping down on a piece of chocolate.

However, before you grab a piece of chocolate and skip the gym, remember the end result of each and choose which one will help you battle stress in the long run. (Hint: It's not the chocolate.)

Best Bets: Now that you know exercise reduces stress, you may be wondering which exercises will be most likely to keep you from banging your head against the wall. Ready to learn what exercise you should be performing as you wage war against stress? Here it is: whatever you enjoy doing.

That's right - any and all exercise you perform helps you fend off the effects of stress. So whether you enjoy jogging, lifting weights, playing basketball, practicing ballet, swimming, yoga, rowing, or boxing, simply getting involved in your exercise of choice is sure to help reduce your stress.

Through the Brick Wall: Working out every day and not getting the stress relief you so eagerly desire? Then it's time to do things a little different. If all you do is lift weights five days a week, you should add in tennis or racquetball a couple days a week. And if you're all cardio all the time, it may be time to get off the treadmill and grab a dumbbell or two.

Still not working? Keep a diary of your progression. Write down how long and hard you exercise, the various weights you lift, and the steps you make toward whatever health goal you set for yourself. Take pictures along the way as well. Then look back over your journal on occasion. Seeing the progression when you feel you're not making progress may give you the confidence you need to put stress in its place and move on.

My mission is to get each and every one of my clients the body that they desire and along with that a low stress lifestyle.

Take the stress out of planning your own workouts by joining one of my high-energy, fat-blasting exercise programs.

Call me: 269-967-6300, email:info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get the body and stress level that you deserve - in-person or online!!!!

Check out, like, subscribe to my youtube show:

https://youtu.be/JOd8-mAXmoo

Come give my fitness program a try. I have the whole fat loss equation down to a science, and I’d love nothing more than to help you achieve your fitness goal.

My workouts have been known to burn up to 500 calories at a time, so what are you waiting for?

Let’s do this!

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

A few tips to get maximum stress reduction:

1. Learn what situations cause you to experience unwanted stress, and avoid these situations. Can't avoid your boss or that awkward business luncheon? Then you'll need to use some more brainpower. Think back to your last experience with the boss or the business lunch. How bad was it really? You survived it, and it wasn't really all that bad. Keep that in mind, and you'll be ready to take on whatever stressful situation comes your way.
2. Make necessary lifestyle modifications. Did you know you're more likely to suffer stress when you're tired? Or did you know that when you don't feed your body well, your body isn't ready to handle stress as it would with a healthy diet? By getting plenty of shut-eye and eating healthily, you won't kiss stress goodbye altogether, but its effects will be diminished greatly.

Call me: 269-967-6300, email: info@fitnessprosbattlecreek.com, or go to BioHackers Wellness Academy to get your Fitness ON - in-person or online!!!!

AND check out the Troy & Hannah Show - the shortest, most indepth, show on Fitness, Wellness, Health and BioHacks on the web! 

https://youtu.be/JOd8-mAXmoo

Sleep matters when it comes to dropping fat.

Your body requires a certain number of hours for rest and recovery, especially when your workouts are dialed in. 7 to 8 hrs per night seems to be the right amount.

A study that followed nearly 70,000 women for 16 years showed that those sleeping less than 5 hrs per night weighed more than those sleeping 7 to 8 hrs per night.

Can you relate to this scenario? After putting it off for too long, you commit to get fit—only to find yourself injured the minute you start working out.

All of a sudden your fitness goals go back on the shelf and you are left to deal with the pain.

Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful, and downright depressing.

And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.

Top 3 Workout Injuries

The following three ailments occur commonly among active people. Let’s explore the cause of each and then detail your very own injury prevention plan—because let’s face it, you simply don’t have time to spend nursing and injury (and losing all that progress you had made).

1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.

2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.

3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives—and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:

Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.
Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur.

Your 5-Step Injury Prevention Plan

Injuries don’t have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.

Step 1: Stretch

What is more boring than stretching? You want to exercise, not sit around touching your toes—right? Even though it isn’t exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains—remember? Take the time to stretch everyday before and after your workout to stave off injury.

Step 2: Warm Up

Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.

Step 3: Proper Gear

For most fitness enthusiasts proper gear has everything to do with their shoes. Don’t be fooled—not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren’t too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.

Step 4: Lifestyle

Stop for a moment and think about your car—if you don’t maintain it with regular tune ups, oil changes and quality fuel then you can’t expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well-balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.

Step 5: Condition

This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.

Of course being conditioned also has another great benefit that everyone enjoys - you get to look and feel great! And who doesn’t what that, right?

The ultimate injury prevention plan is to work with me, your qualified fitness expert! Together we will explore proper technique and will craft a plan for your unique fitness goals.

Wouldn’t you love to see awesome results before this summer comes to an end? Simply reply to this email or call me today to get started. It’s time to take action and get the results that you deserve!

The madness has to stop.

This might come across as a soapbox rant, and for that, I apologize, but trust me when I say that this is a message that needs to be spread.

Your fat loss depends on it.

We all want to be fit and lean, right? So why do we fool ourselves into thinking that we are eating healthy…when our diets consist of so many processed foods?

Don’t fall for it: so-called healthy packaged foods are NOT guilt-free.

I can’t tell you how many folks I’ve seen chow down on organic, all-natural, gluten-free, vegan or high-fiber packaged foods…only to see their fat loss halt and reverse.

What did you expect?

Packaged snacks and desserts are going to stop fitness results and encourage fat storage. Every. Single. Time.

Even if it says healthy, or all-natural, or high-fiber, or organic, or gluten-free, or vegan.

If it’s processed and packaged then it’s getting in the way of your results.

If you are serious about shaping up your body then throw out the packaged foods and opt for wholesome, real foods instead.

Start with these:

lean protein
fruits
vegetables
nuts
seeds
avocados

When it comes to fat loss, eating clean is half of the battle. The other half is all about effective, challenging and consistent exercise.

Begin right now by calling 269-967-6300 or emailing me info@fitnessprosbattlecreek.com or go to BioHackers Wellness Academy to get started on an exercise program that will turn you into a fat-burning machine!

When you are eating, pay attention.

Sounds simple, but how often do you snack in front of the T.V. or eat your dinner while in rush hour traffic?

Paying attention means eating when you are hungry and stopping when you are full. It means never eating just to eat, but rather because your body needs it.

Do this and you will quickly reach your ideal weight.

Are you still waiting for the day that you’ll be fit?

How many times have you told yourself that you’ll start living healthy tomorrow? Or next week?

After you’ve had just one more pizza dinner and one more lazy day on the couch…

Then you’ll commit yourself to eating right and exercising regularly, right?

It’s time to realize that this line of thinking is a sneaky little trap. One that fools all of us at one point or another.

You see, when you put off healthy living to some designated day in the future, you’re putting the responsibility of change on your future self. Tricky, since your future self doesn’t even exist yet.

Only you, in the present moment, are capable of making amazing change happen.

Being fit and lean is the result of thousands of healthy choices – all made in the present moment.

So give your future (fictional) self a break and start making real, tangible progress towards your goal – right now, in this moment.

Begin right now by calling269-967-6300 or emailing info@fitnessprosbattlecreek.com, or going to BioHackers Wellness Academy today to get started on an exercise program that will enhance your life and bring your goals from fantasy to reality.

You could be making a valiant effort to lose fat, but if you eat too much each day then the number on your scale will not budge. Even if you think that you’re limiting calories, you won’t know unless you do a little research.

Get a small notebook to carry with you and jot down everything you eat for an entire week, or use a food tracking app on your phone. Be sure to include the exact amount that you eat of each food item. At the end of the week do a tally of each day, and then figure out how many calories you eat on an average day.

Review your daily entries for items that are filled with empty calories – like cookies, candy or soda pop. These should be the first things that you cut out of your diet as you transform your body.

Wanting to lose fat, and failing at it, is one of the most frustrating experiences ever.

Read the following 7 Fat Loss Problems to discover what is standing in your way and how to quickly and easily begin reshaping it all.

Fat Loss Problem #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
Protect your mind from any negative self-talk. If a negative thought comes to mind, immediately reject it.
You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mirror.

Fat Loss Problem #2: Your Fear

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self-sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

Believe that something MUST change. You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.
Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you’ll be unstoppable.

Fat Loss Problem #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run, the action taker always has the advantage. Don’t allow excuses to ruin your life any longer.

Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
Focus on the big reason why you are losing weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
Remember that you can only have two things in life: excuses or results. Which do you want?
Fat Loss Problem #4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight, then your commitment to the process is a must.

The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.
Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
If you don’t give up, then you’ll never fail.

Fat Loss Problem #5: Your Diet

If you consistently eat the wrong food, then you’re weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Fat Loss Problem #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

Review your goal. Is it specific and measurable? Is it small and attainable rather than monumental? Focus on your goal when the going gets tough.
Make each workout a new experience. Challenge your body with different resistance, new exercises, and a varied pace.
Remember that anyone can have one great workout, but that won’t get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Fat Loss Problem #7: Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
I am passionate about seeing you achieve results—don’t waste your time, energy and effort on mistakes.
When you start a program with me, you suddenly have the upper hand on weight loss. I’ll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.
Get serious about your results and begin the last weight loss program that you’ll ever do.

Call 269-967-6300 or email info@fitnessprosbattlecreek.com today to schedule your first workout.

We spend so much time worrying about getting the number on the scale to drop that it’s easy to get discouraged when your weight loss slows for a time. When you workout hard and eat right your body gains muscle while losing fat—this isn’t shown by the number on the scale. It’s shown by inches lost, in the way your clothes fit better than ever, and in how you look and feel amazing.

If you want to take it to another level - Fitness, Weight Loss, Business, Relationships, Life in General - Write it down, Journal, Make Lists, whatever you call it - just do it!!! 

For more than 20 years the media has bombarded us with a perpetual diet craze. An avalanche of fad diets are announced one after another as breaking news while producing zero true results.

Sure, you may lose 5, 10 or even 20 pounds on a fad diet…but you’ll gain it all back and then some. How can I be so confident that your results will be short-lived? It’s actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.

Fad diets saddle you with unreasonable calorie restrictions and some even cut out entire food groups just to produce that short-lived drop in weight—a process that is actually harmful to your health. The fad diets also ignore one major component to shaping up: exercise.

You see, most fad diets operate on one age-old premise: cut calories, cut calories, cut calories. By restricting the type and amount of food consumed the fad dieter usually sees an immediate drop in weight. If only it stopped there…

But it doesn’t stop there. Life continues, and the fad dieter returns to their pre-diet eating habits—with one major difference in their body due to the sudden drop in pounds. Their calorie requirements have gotten smaller. In practical terms, this means that the dieter will begin gaining weight even though they are eating their normal pre-diet portions. And since exercise hasn’t become a part of their routine, the unneeded calories will result in pounds gained. So what’s a dieter to do? Find a brand new diet to follow—right? Wrong.

There is a way to drop pounds and firm your body, but you won’t read about it in the next diet book or hear it on the news. The solution to your fad dieting nightmare is a lifestyle change.

What is a lifestyle change? To change your lifestyle means to replace unhealthy habits with healthy ones, and to do so consistently. It isn’t something you do for a week or two, only to revert back to your old ways—a lifestyle change redefines who you are.

I know this is starting to sound like some heavy stuff, but hear me out. Changing your lifestyle from one that is unhealthy to one that is healthy will be the best thing that you ever do for yourself. Trust me, I help people like you make this change every day with amazing results.

Fact: The shape of your body is the direct result of your current lifestyle.

So how do I change my lifestyle? That is a great question, and the answer is actually easier than you might think.

Most people who are unhappy with their bodies are really only holding on to a few bad habits. Once these destructive habits are identified and then replaced with healthy habits their body naturally transforms from one that they loathe to one that they are proud of.

In other words, to get the body that you want simply determine your unhealthy habits and replace them with healthy ones. Here are the most prevalent unhealthy habits:

The habit of inactivity. Failing to exercise on a consistent basis is one of the most destructive obstacles for your health and figure. (The keyword here is consistent. If you aren’t exercising at least 3-4 times each week then you own this habit.)
The habit of overeating. Consuming calories in excess of your daily caloric needs is one of the main reasons that more adults are overweight today than ever before.
The habit of empty calories. Filling your diet with foods that hold little to no nutritional value is a great way to expand your waist. (Hint: if a food item is made up of mainly sugar and/or fat consider it ‘empty’ calories.)
You can lose weight and improve both your appearance and your health.

You can look and feel great.

You can transform yourself into the person that you’ve always wanted to be.

Don’t let another day go by that leaves you a slave to unhealthy habits. Take action now. Call or email me today and together we will recreate your lifestyle and redefine your body.

By the way, I should mention another deadly habit that destroys too many people’s dreams. The habit of procrastination.

How many times have you told yourself that you will start eating healthy tomorrow? How many times have you promised that you would call me to start your personal training program? Each day that you succumb to the habit of procrastination is a day that pulls you farther and farther from your goals.

Break that nasty habit of procrastination—contact me today.

The madness has to stop.

This might come across as a soapbox rant, and for that, I apologize, but trust me when I say that this is a message that needs to be spread.

Your fat loss depends on it.

We all want to be fit and lean, right? So why do we fool ourselves into thinking that we are eating healthy…when our diets consist of so many processed foods?

Don’t fall for it: so-called healthy packaged foods are NOT guilt-free.

I can’t tell you how many folks I’ve seen chow down on organic, all-natural, gluten-free, vegan or high-fiber packaged foods…only to see their fat loss halt and reverse.

What did you expect?

Packaged snacks and desserts are going to stop fitness results and encourage fat storage. Every. Single. Time.

Even if it says healthy, or all-natural, or high-fiber, or organic, or gluten-free, or vegan.

If it’s processed and packaged then it’s getting in the way of your results.

If you are serious about shaping up your body then throw out the packaged foods and opt for wholesome, real foods instead.

Start with these:

lean protein
fruits
vegetables
nuts
seeds
avocados

When it comes to fat loss, eating clean is half of the battle. The other half is all about effective, challenging and consistent exercise.

Begin right now by calling 269-967-6300 or emailing me info@fitnessprosbattlecreek.com to get started on an exercise program that will turn you into a fat-burning machine!

5 LIES to never believe about Fitness! Plus the 3 steps to get your Fitness on!!! 

As you probably know, exercise alone will not get you a toned stomach – diet is a huge part of the equation. Here are five ways to improve your diet that will dramatically flatten your abs:

Secret #1: Enjoy natural sweets

Traditional sugar-filled sweets will quickly add up around your waistline. Instead of going for sugary sweets, enjoy natural sweets.

Fruit is nature’s candy. Reach for sweet, seasonal fruit for dessert.
Avoid foods that contain white sugar or high fructose corn syrup. Consider these items ‘anti-flat-abs’.
Use wholesome sweeteners such as pure maple syrup, brown rice syrup or dates in your recipes instead of white sugar. Eliminate white sugar from your kitchen.

Secret #2: Don’t eat after 6pm

This is such a simple and effective way to lose fat. Late-night eating is the most damaging to your waistline, so cut it out completely.

Brush your teeth immediately following dinner. Once your teeth are brushed, you’ve put a period to the end of your consumption for the day.
Change your evening routine. If you’ve always ended your day watching your favorite shows with your hand in the snack bowl, then now is the time to change things up. Find activities that don’t revolve around food and stick with those.
Make it a habit. The first few weeks will be the hardest, but soon your new no-food-after-6pm routine will feel normal.

Secret #3: Eat more fiber

Most people simply do not get enough fiber in their diets. Fiber is essential when it comes to getting lean since it is low calorie while filling you up.

Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens for a guiltless meal. *Try the recipe for Santa Fe Salmon Salad below.

Make veggies a part of every meal. The benefits of eating more vegetables are too numerous to list; just know that your body will become healthier and leaner with each fibrous bite.
Fruits are a delicious source of fiber. Incorporate fresh, seasonal fruits into your daily diet.

Secret #4: Cut back on carbs

Notice I didn’t say to cut out all carbs, but rather to cut back on carbs. These diet tweaks are meant as lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and effective way to drop fat.

Always choose whole grain bread and pasta over white. Whole grains are less likely to be stored as fat than processed grains. Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta serving. Avoid carb-filled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.

Secret #5: Drink tons of water

Drinking plenty of water is another extremely simple way to promote fat loss. Chronic dehydration leads to false hunger signals and unnecessary calorie consumption.

Drink a large glass of water before each meal. This will prevent overeating.
Choose water instead of sugar-filled sodas and juices. Sugar-filled drinks are a huge weight-gain trap.
Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant hydration.
Eating right, coupled with challenging exercise, is the formula for a toned, lean body —so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Call or email info@fitnessprosbattlecreek.com today to get started.

YUM! 

Use the magazines with appropriate caution! 

DON'T fall victim to these lies...

Another Great Dish - From me to you - Enjoy

Eat Right - Build Muscle! 

Improve your results with proper food choices before and after your workouts. 

A great Soup - Enjoy.....

3 steps to make the best soups :) 

It's time for you to take control of you! I believe in you!

Enjoy.....

Exercise = Brain Health

Don't use a misguided program.....

Like Salmon? Try this twist! 

Instant Calorie Drop 

It Really can be done! Join the rest of us and enjoy eating healthy while out at your favorite restaurant! 

If you like Egg Salad, you'll love this one :) 

Metabolism - easy to fix? The whole cause of weight gain? What is Metabolism really and how do I use it to my advantage? 

Have fun with this one - it's fun! 

Excuses are not the answer! 

6 Butt Burning exercises - make sure you get these. 

A great Tuna Salad Recipe 

Gaining weight from exercise?? 

This one always surprises ppl - check it out and let me know what you think. 

This is Delicious - Give it a shot, you'll love it! 

Breakfast of Champions - Let's make our children all Champions!!!

This is Literally one of my FAVORITE recipes - I LOVE French Toast! 

Feeling Blue? Try this....

Do this - not that and see results immediately 

Protein Pudding - yum....

Just pick one and get started - let's get it!!!! 

Is it possible to get your teen moving? I say yes - use the following ideas to turn your teens habits from not so healthy to super healthy with a few tweaks! 

A great salad - ENJOY...

The Self Help philosophies are valuable to all of us, the tips, strategies apply to all of us in all areas of life - Don't neglect your chance to learn from the masters of this field. 

The Grab & Go snack of choice...... Quick, easy, delicious 

I wrote a book many years ago called "It's All About Choices" and it really is - now you make the right one for your health and fitness. 

Snacking is a seemingly inevitable part of life, learn how to do it right! 

Here's a great recipe for you to enjoy 

TRY THESE IMMEDIATELY - YOU'LL LOVE THEM :) 

There really is another way - check it out!

Know what to order and what NOT to order....BEFORE going to a restaurant!

YUM - Take advantage of this recipe and be careful not to overindulge! 

QUIT Waisting Time and Energy to try to burn fat and build muscle. After 37+ years as a Personal Trainer who has tested 100's of different training philosophies, you can be sure this technique is second to none! 

TUNA Anyone??? Give this Lettuce Wrap recipe a try and enjoy it :) 

CANDY = FAT or FITNESS?  Which is more important to you? 

If it's the first 5 or the last 5 or 5 somewhere in the middle, these tips will make it much, much easier. 

Caveman meal planning :) Enjoy the flavor blast of Wild Blackened CatFish!!!!

Grains are good, Grains are bad.....what is the right answer?????

How can you use Caveman strategies to take control of your Health, Fitness, Fat!

Yum - I hope you like Cobbler as much as I do! 

Purpose is necessary! Find your Purpose - Find your Motivation! 

My Favorite Topic - take advantage of these tips and take your health, fitness, and fat levels to their best levels ever! 

You will LOVE this one :) Enjoy.....

Get Disturbed 

&

TRANSFORM

Transfomr your Life - We can do it together! 

A Flat Belly Delicious Dish just for YOU!

SOMETIMES you just have to have a break from the strictness - Is it OK to use a cheat day? 

TIGHTER TUMMY is within reach - check out these tips to finally accomplish your goal!

Dig in and get your health on track, while you enjoy this fun recipe! 

All Fats Aren't bad, take advantage of the health benefits of Good Fats!

Stop the climb and start the descent on the scale ..... 

Don't delay - Start today! :) Turn things around NOW!

I'm new to the MicroGreens world and I'm loving it - try this dish and let me know your thoughts. 

CUT Medications, FEEL Amazing, REVERSE aging, LOVE Life -

SIMPLE & QUICK! 

Vacation, Vacation, Vacation - Take advantage of these 7 BioHacks that will help you stay fit & healthy!

Pull out the grill and get ready for the mouth to start watering .....

The newest, latest, greatest potion, lotion, pills, are everywhere and the ads are slick and all the people have miniscule bodyfat - Just buy this or that product and you can have the same thing....Seems easy enough! Will you fall for it? 

Don't let the fun of Grilling cause you to gain body fat! 

Don't miss your chance to make this great Salmon dish! 

Do this before you commit to doing a 5K .... You'll thank me in the end. 

If you are considering beginning a running program...you may be working thinking about participating in a 5k. Here are 5 benefits of running a 5k. 

Yum, have some fun and boost your nutrition ...... 

ZZZZZZ you need more and when you get more, you'll LOSE more! 

It's time to get ready for vacations to the sun by tightening the tummy! 

If you haven't ever thought of this, now is the time - everyone will enjoy this twist on the famous sandwich. 

It's amazing how much "paying ATTENTION" impacts your health, fitness, and weight loss! 

Take advantage of these 5 tips to elevate your kids (and your) nutrtion intake! 

Add VARIETY to your eating program, while remaining on the path of ultimate health - here's another great recipe toward that end! ENJOY! 

Can you accept your current physical fitness situation if it will help you improve? 

IF you've struggled with weight loss you already know 'everyone' has the way to lose - generally, like most of the other programs, it doesn't work for you. Read the story of a guy I refer to as the G-man and see if you don't relate with his weight loss struggles. He did it, why not you? 

You'll love this simple, quick and super healthy recipe - check it out :) 

SUGAR is BAD for you! This isn't new to you, you know this.....Now it's time to fix it! 

I Know you hear it all the time "Exercise is good for you" - Keep reading for 29 ways to fit in exercise, meal prep, and multiple other tips to get healthy. 

MMMMM - these are delicious - Give them a try, you won't be disappointed! 

You may think this is a little silly - but when you ask my clients, they will tell you this is as important as the nutrition and exercise for success! 

Just in case you needed more than one reason to start or continue to exercise, I'm bringing you a full 13 reason to include exercise in your day! 

Another great, quick, delicious, and super healthy recipe! Test it and let me know what you think! 

EpiGenetics is no Joke. You can literally control your genes and now is the time to learn more about how to take true control of body and mind! 

If you've lost weight and want to keep it off - these 7 Steps will help you maintain your success! ***If you are still working to lose more..... these ideas will help you take off those last few pounds as well!

Take your seafood to an entirely different level with this amazing Ahi Steak! 

PROCRASTINATION is a Results KILLER! 

Turn things around ...... TODAY! 

Some of the self-help techniques you've learned, and haven't worked for you, don't work! Learn 5 That actually do work. 

I LOVE Chocolate Shakes - and I LOVE this Healthy Shake even more! 

The CHOICE is YOURS! 

Don't let these 5 blocks - stymie you on your road to Ultimate Fitness Success!

School Lunch & Fast Food - how can you do better!

Delicous recipe for Teriyaki Salmon - Yum! 

How many goals are you working on? I have 1 (one) word for you FOCUS!

Happy New Year! January is an exciting time – you have a clean slate to become who you want and accomplish what you want in the year ahead.

In the world of fitness, this time of year means tons of new faces and lives being changed. New Year's magically pulls people to exercise – maybe you're feeling the pull yourself.

Here are 5 predictions for the year ahead:

1. 2023 is the year that many will lose weight and regain their health. Times are changing. People are realizing that obesity has gotten out of hand, and exercise is back in the spotlight.

The real food movement is taking the globe by storm as people turn away from fast and processed foods and return to wholesome, nutritious meals.

2023 will be the year that many people adopt a healthier lifestyle and drop the extra weight. Maybe even you.

2. 92% of all New Year's Resolutions will end in failure. While millions will start gung ho in January with lofty goals for massive weight loss, the reality is that most will fail. Here's why:

They bite off more than they can chew.

In all the excitement of becoming a better person and transforming their life in the New Year, they make the crucial mistake of committing too much. But reality soon sets in and they give up.

Want to be apart of the 8% who will achieve their resolutions?

Then set realistic goals.

• Instead of resolving to lose 50 pounds by June, commit to exercise 3-4 times each week.
• Instead of resolving to give up all carbs, commit to bring healthy snacks to work instead eating from the vending machine.
• Instead of resolving to drop 3 sizes in 3 months, commit to losing 1 pound each week until you reach your desired size.
• Instead of resolving to never eat out again, commit to eating healthy all week and reward yourself with one meal out on the weekends.

Remember that the whole point of making a New Year's Resolution is to become a healthier, happier and more successful person. Small changes done consistently will make a big difference.

3. I will help boatloads of new clients drop hundreds of unwanted pounds in 2023. At this time every year I am flooded with new, motivated clients who are ready to change their lives. Starting in January and right through December, I will see these amazing people face their fears, dig in with determination and accomplish great things.

That's why I love what I do so much.

Hundreds upon hundreds of pounds will be lost under my watch this year.

4. Every single new client that sticks with my program in 2023 will lose the weight. There are no maybes when it comes to me and weight loss. It's what I do, and I do it well.

When a new client comes in to share their goals, I put together a plan to make those goals a reality. Sure, you have to follow the plan, show up for workouts and change how you eat.

And the results are all yours.

5. When you join my program your success is guaranteed. You will no longer be among the 92% who will let go of their fitness goal around January 20th. You'll be in an elite group who put their money where their mouth is.

My clients meet their goals – the only question for you is what are you waiting for?

I predict that 2023 will be an amazing year. Come prove me right :)

Call or email today to get a jumpstart on your best year yet!

Get Strong - Stay Fit!

Troy 

269-967-6300

info@fitnessprosbattlecreek.com

https://www.fitnessprosbattlecreek.com

tinyurl.com/3ffk8meb

It really all comes down to your daily habits. 

Delicious prep of another protein filled, super healhty dish! 

If there is only one thing you have control of, it's what you put in your mouth! Make good choices. 

Take these 27 steps to assure success in the new year. 

Simple exercises don't burn as many calories as complex exercise and they also don't build as much muscle

Life is all about quick, and healthy dinners -try this one! 

Real Resolutions - Real Results!

Celebrate every single day as a rebirth! 

Get out of restaurants - come back home. 

Enjoy some whitefish!  

Balanced portion sizes - less portions - at each meal :) 

The perfect present you give yourself - you can do it! 

There's a right way to pack a lunch! Learn how NOW!

Get Strong - Stay Fit!

This isn't your Grandma's Salad :) It's even better. 

Enjoy making better choices with this Cheat Sheet! 

Dump this......Replace with that - make it happen for maximum results. 

Eat up and love the new body! 

1 tip for a quick shift in your waist size. 

Maximum Results in Minimum Time are guaranteed at Fitness Pros Battle Creek and BioHackers Wellness Academy 

Try this great dish from Spain! Make it a Great Day! 

Water, Water, and more Water.. Live your best life now!

Don't waste calories in drinks when you can get equal 'deliciousness' while saving calories. 

Yum  - Spice up breakfast NOW

Thanksgiving Dinner - Don't overeat! 

How do you eat too much? There's 5 ways that have proven to trip you up! Check out the best ways to reverse this challenge. 

Enjoy the quick, easy, and delicious Salmon!

Get yourself motivated - do it now and experience the most amazing transformation in a few weeks. 

Conquer small tasks to build to accomplishing huge successes. 

A fun change of pace to get through the holiday! 

It's really the only important thing - without it, nothing matters and nothing important ever happens - Turn it around and make it happen because you KNOW! 

You know exercise is the key - now learn the top 7 reasons you must exercise!

One thing leads to another - pick healthy, get healthy. 

If you've been tempted, learn the strategies to avoid food temptation. 

It's time to quit the junk! Snack right, NOW!

7 ways to make it happen.......

Don't let Thanksgiving throw you off...

If you're going on vacation - I hope you are - don't skip exercise. Make it quick and simple. 

Why build yourself to a non-ideal level - be the best YOU, you can be! 

Laziness is a killer - don't be lazy

It really is true - leafy Greens make all the difference! 

Don't let this one link.... STOP your progress. This one change can CHANGE everything! 

When you Write it down, it gets done!! Quit wasting time and effort - Write it all down. 

Lose weight by focusing on these simple 7 steps

Take the 4 steps to create a habit and get your weight loss goals achieved! 

It's been many months, but the Resolution you set in January is still important!

Motivation to succeed beyond your belief. 

Don't be stupid, do the stupid things healthy ppl do. 

Prepare for three difficult months for your body

Skip the candy - buy fruit and other fun presents instead of candy, cookie, pies, cakes, etc. Have fun without breaking the diet! 

Throw out these foods and rethink what your putting in your body to assure maximum fitness results and complete body transformation

Tighter Tummy in 2 Weeks! Get it now! 

Make this the best fitness holiday season ever! 

Don't Drink your calories - it's more fun eating them. 

Don't make fitness mistakes now or ever moving forward!

Kick the Lack of time excuse to the curb! You can do it - Time is on your side. 

Don't scare yourself this year, make wise choices to take your results to the next level

Do a protein shake a day - nutritous and delicious...

Quit Overeating NOW - just STOP IT! 

YOU can do it and I can help! 

You 'GOT' this! Get at it and go make it happen! YOU can definitely do this...

Fiber levels tested - the best way to know how you're doing and how to improve your success. 

Fiber Fiber & more Fiber - increase your weight loss today, easily

The number one reason that most people are out-of-shape is that they don't exercise enough. 

I've often wished that I could give each and every one of you a personalized pep talk to get you up off the couch and into the gym, day after day. So here's my pep talk in bullet form - 21 rewards that you will gain from regular exercise. 

Do yourself a favor and print this list and post it where you'll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.

1. You'll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep. 
2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you'll be trading your clothes in for smaller sizes.
3. You'll be less stressed: You have enough stress in your life - it's time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.
4. You'll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.
5. You'll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you'll be pleasantly surprised when difficult tasks begin to seem easy.
6. You'll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.
7. You'll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.
8. You'll be more confident: Who doesn't wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.
9. You'll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.
10. You'll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.
11. You'll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.
12. You'll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.
13. You'll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.
14. You'll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.
15. You'll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You've probably heard of ‘runner's high', this can be achieved by any great workout.
16. You'll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.
17. You'll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.
18. You'll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.
19. You'll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.
20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!
21. You'll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you'll see shape and tone in all the right places.

What are you waiting for? Lace up your shoes and get moving - Call me 269-967-6300, email me info@fitnessprosbattlecreek.com or get all 21 benefits online at https://biohackers.teachable.com/p/transformation-challenge/?preview=logged_out

Get Strong - Stay Fit!

Troy

It really is all about your Why! know your Why and make it happen! 

Don't lock yourself down with pre-conceived notions. Be open minded and understand 'it's all possible'

Fats are everywhere - the media pushes the fat free narrative as well as the eliminate trans-fats - learn the true apporach and how to protect your heart....

I am often asked how to lose weight quickly and easily.

Of course no one wants to listen to a lecture on the importance of healthy eating coupled with a solid exercise routine. That would preclude the quick and easy part. 

So in a world where two thirds of all adults are overweight or obese, and some doctors predict that we will soon see a generation with a lower life expectancy than their parents due to obesity related diseases, I've come up with a solution that is both quick and easy. (Drum roll, please.) 

Stop eating fried foods. (Gasp!) 

Fried foods, despite having little to no nutritional value and being loaded with fat and calories, have become an accepted indulgence in our society. So accepted that many restaurants serve fries or chips alongside every meal. 

It's no wonder that fried foods are the number one thing that most people crave – they are salty, addictive and plentiful. 

Are Fried Foods Really That Bad? 

In a nutshell, yes, fried foods really are that bad for you. 

Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat. 

Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat. 

Other disasters that fried foods put you at risk for include:

Heart Disease
Diabetes
Clogged Arteries
High Blood Pressure
Obesity
Acne

Fried foods have also been known to trigger Acid Reflux and IBS (Irritable Bowel Syndrome). 

Need I say more? 

Going Fried-Free 

Giving up fried food may not be easy, though it will arguably be one of the best things you do for your health and appearance. You will lose weight and improve your health by eliminating fried food from your life. 

Keep in mind that, like all habits, the first thirty days will be the toughest. Make things easier by staying away from situations that place you in front of a big basket of fries or plate of doughnuts. 

New Foods to Love 

Instead of fried foods, enjoy the following:

Substitute a salad or fruit instead of fries
Baked potato – but pass on the butter and sour cream
Baked chicken instead of fried chicken
Baked chips instead of fried chips
Raw veggie pieces
You may be surprised how delicious these healthier options taste. 

Help, I'm addicted! 

If your diet has consistently included fried foods - multiple times a day or several times each week, then giving it up may take more work than simply trying healthier options. 

You'll need to use some mental strategies as well. 

To do this focus on all the negative things about eating fried foods:

Think of how bloated and heavy you feel afterward
Remember the heart burn you've experienced
Focus on the extra pounds you want to lose – imagine doughnuts and French fries sticking to your belly and thighs
Look at your acne
Feel the discomfort of being out of breath doing normal activities
You didn't think I was really going to skip telling you how beneficial exercise is to achieving your health and weight loss goals did you? 

The bottom line is that exercise plus healthy eating will give you the body that you want. 

What are you waiting for? Drop that bag of chips and call me - 269-967-6300, email me info@fitnessprosbattlecreek.com or click here https://biohackers.teachable.com/p/transformation-challenge/?preview=logged_out for immediate life changing steps forward!

Get Strong - Stay Fit!

Troy

“We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons.” 

Motivation, Motivation, Motivation - you can do it! Use these tips to guarantee success....

Commit to yourself to step back from your meal and stop feeling guilty about not cleaning your plate. 

Control your eating NOW - Don't fall victim to poor eating habits, take control and turn things around now! 

Don't give up on the beach body as we go into Fall! It's still within reach....go get it! 

Don't be held back by limiting beliefs! Turn things around now, shed fat, reduce / eliminate medications in consultation with your doctor and feel AMAZING!!! 

It's time to make exercise show up at the top of your list of favorites - improve your life with a few minutes of exercise.... and make it fun! 

Sugar Sweet - How bad can it be for you? 

Quit wasting your time and energy on sugar drinks - save the calories and take in something healthier and lower in calories. 

FIGHT THE BULGE - do it NOW! Reverse your lifestyle, Reverse your disease......

Another tool in your toolbox: BMI

Don't delay, calculate it today!  

The positive side effects of exercise are incredible - Reverse disease, feel amazing, increase energy. - reach out now to learn how you can do it too. 

Antioxidants - Color - more Color - Antioxidants 

Health, Wellness, Fitness! 

Don't neglect it! That's right, the legs should never be skipped. It's time to kick things up with the ultimate leg day! 

It's not your fault - blame it on everything except you - it's time to face the music and know it really is your fault! Now learn how to Transform! 

Buy This - not That! Shopping can go easy or hard, effective or a waste of time. Learn how to do it Right! 

Avoid the fall - Start now toward your ultimate weight management program. 

Lie, Lies, and More Lies. Big Lies, Bigger Lies, Biggest Liess - don't fall for it! 

New Year's Resolution this fall - don't wait, learn how to guarantee success!!! 

Don't be the victim and fall for fake info. Learn the good, bad, and ugly before you select your food. 

Workouts that don't work....Meal Planning that falls flat....confusing wellness strategies that don't deliver. There's a better way brought to you by Troy Huggett, M.S. 

IF you love comfort food, you need to take control of your love. Comfort foods offer a path to extra pounds and health risks. 

Fight hard to get out of the bucket and fight those trying to protect you by holding you back. Break the bonds and find your success. 

The holdays are still several months away - but don't wait, prepare your body to handle it better than ever this year! 

The magic isn't true - use science to achieve your weight loss goals. 

Quit trying to do it all at once - start with small changes to make the big difference! Weight loss and Fitness can be yours. 

Muscle confusion can be the answer to EXPLODING your RESULTS! Take advantage of this easy to implement strategy. 

Don't get sucked in and waste your time on fitness myths! Use science and experience to put together a strategic plan moving forward to achieve your best body and health! 

Focus - Olympic Training that can help you! You can be the best for your specific goal. Utlize techniques used by Olympians to achieve your best body. 

Turn back the clock on aging - yep, it really is true that you have access to the Fountain of Youth! Do it now! 

4 tips to prevent unwanted weight gain while on vacation. 

Enjoy a summer cookout, have fun and put aside the stress of dieting! There's always time to enjoy your friends, family and great food! 

Do you struggle fitting exercise into your busy schedule? Is it possible to add exercise when you're so overwhelmed. 

Change is curious - it seems to be the only thing that remains the same.... But can you control and cause the change in a Single Moment? 

Is there really a BEST exercise? Learn why one exercise is better than another and what makes one exercise the best for you...

Breakfast 

Great Abs don't rely or come from CRUNCHES! Learn the real way to get great abs!

Don't go backward in your fitness. Keep moving forward and get truly fit! 

Why Aren’t You Motivated?

A good dose of motivation can change your life almost overnight.

The scale is JUST A NUMBER - don't let it be the focus of your health, wellness, and fitness plans. Learn what really is important - Body Fat!  - for your health. 

Spring is here and that means one thing - it's time for spring cleaning.

The word alone conjures up the image of a garage too filled with junk to walk through, let alone park a car, and closets filled to capacity.

When things get this out of hand it's easy to just give up.

Why put your shoes on the rack when you'd have to climb over a stack of newspapers to reach it? It's easier to throw them down by the door. Why hang your coat up when the closet is a disaster area? It's easier to drop it over the back of a chair.

What does this have to do with fitness and weight loss? It's actually a striking analogy for where many of my clients are before they find me.

They've given up.

Why eat a salad when you're thirty pounds overweight? It's easier to enjoy a heaping plate of pasta. Why go to the gym after work when it will just make you sore? It's easier to relax on the couch.

Living life with unwanted excess weight is like allowing your garage to stay clogged with junk. It's a discouraging place to be.

The good news is that you aren't stuck.

In the same way that you take a weekend to roll up your sleeves and get that garage cleaned out, it's time to take a month or two (or more depending on where you are in relation to your goals) and drop down to your ideal weight.

I know I'm making it sound easy, and when you approach it this way it is easy.

Beware: There are two ways to approach weight loss, one will leave you discouraged and frustrated while the other will get you fit. Which approach do you use? Read on to find out….

The Diet Dabbler
You know this person. Every month they are trying out a new diet, one week they can't eat carbs and the next week they are only eating soup. They feel guilt about food and are unable to experience the results that they want.

Exercise is equally as spotty and is done in bursts. One month they power walk on their lunch break, a few months later they try taking a class at the gym. Results aren't achieved and the programs are abandoned.

Maybe you can relate.

The entire problem with the Diet Dabbler mentality is their lack of consistency. The only thing consistent is that their frustration grows with every failed attempt and their weight continues to rise.

The Action Taker
You also know this person. This is that guy or gal who buckled down and lost the weight with the use of a massive plan of action. They teamed up with a professional, they stuck with a diet plan and they exercised hard. And in a short time their body was transformed.

Guess what? Now that Action Taker is in maintenance mode-the best place to be. They look great, they feel great, their cloths fit just right and they're loving every minute of it.

Maybe you're thinking "I tried to lose the weight and it didn't work, so this won't work for me either." Forgive me for putting it bluntly, but you're wrong.

Maybe you've dabbled with diets and exercise only to come away frustrated. I understand. Many of my clients have experienced that same frustration before they found me.

Here's the bottom line: it's time to tap into your inner Action Taker, roll up your sleeves and do what it takes to drop down to your ideal weight.

Get serious about your results and begin the last weight loss program that you'll ever do. Contact me today to get started on a program that will deliver results - 269-967-6300 or click here for more details on how to get fit with Troy from a distance - https://biohackers.teachable.com/p/transformation-challenge/?preview=logged_out

Then you can kick your diet dabbling days to the curb.