Got body fat? Today I have 7 simple and effective ways for you to shed that unwanted body fat. While fat loss can be quite frustrating, these 7 strategies are proven to help you slim down fast. 

1. Drink a Gallon of Water
Water is always a crucial element for proper bodily functions, and even more so when fat loss is your goal. The conversion of fat into energy takes place in your liver, and this process requires that you be well hydrated. 

Drinking a gallon of water over the course of your day is a wonderful goal to aim for. This goal is easily met when you get into the habit of sipping water throughout the day, coupled with drinking a full glass before meals, upon waking and before bed. 

2. Cut out Alcohol
This fat loss tip is always met with groans, but despite its unpopularity it remains one of the most effective. The first reason that alcohol should be cut out in order to lose fat is that it’s filled with empty calories. These are simple sugars that taste great but add up quickly as stored fat in all the wrong places. 

The second reason that alcohol should be cut out is that the simple energy that your body derives from the alcohol will be used as energy long before your fat stores are tapped, making it impossible to reduce body fat on days when alcohol is consumed. That should be incentive enough for you to put down your glass and reach for some water. 

3. Do a Variety of Aerobics
Variety is key when it comes to the aerobics side of your routine. Getting in calorie-burning activities is crucial to quickly eliminating fat stores. We no longer believe that long cardio sessions are the holy grail of fat loss – but getting your body moving with calorie-burning activities is a wonderful way to intensify your fat loss results. 

The great thing about aerobic activities is that these can and should be fun! Hiking, biking, swimming, surfing, jogging, brisk walking – any activity that requires you to move your body for a decent duration of time and break a nice sweat in the process. 

4. Cut out Processed Junk
This is one of the easiest ways to quickly and effectively reduce body fat, and yet it is met with such resistance. Why? Why is it so difficult for us to give up our packaged, processed snacks and treats? This is one obstacle that prevents most people from achieving the body that they want. 

The best tip for successfully getting processed junk food out of your life is to have wholesome alternatives on hand while removing the junk food from your home. If you are a late night snacker, then be prepared by having fresh fruit, sliced veggies, plain Greek yogurt or other wholesome snack replacements on hand. When your belly is full of wholesome snacks, it’s hard to care too much about the processed junk you missed out on. And soon you’ll learn to love how lean and energetic these healthier foods make you feel. 

5. Lift Weights
You might consider this to be pretty obvious, but many people are still resistant to the idea that resistance training leads to fat loss. If you find yourself puzzled by the idea that lifting heavy things will reduce the layer of fat on your body, then allow me to explain. 

The act of lifting weights causes those targeted muscles to stimulate new muscle tissue growth. Now this doesn’t mean that your muscles are going to get noticeably larger (relax, ladies!) but it does mean that your muscle tissue will become tighter and more toned. The increase in muscle translates to a higher metabolism, which means that your body will naturally burn fat faster and more efficiently. 

6. Use HIIT
High Intensity Interval Training is a method that has been quite popular in the past decade – and for good reason. This advanced form of aerobics, when done correctly, is one of the most effective methods for burning fat. 

HIIT is achieved by performing short, intense burst of aerobic intervals between less intense bouts of aerobics. For example, 2 minutes of walking followed by a 30 second sprint, done for 20 minutes. 

7. Work with a Fitness Professional
When your car needs new brakes, you take it the mechanic. When you wake up with a fever and sore throat, you go to the doctor. When your hair gets too long, you go to get it cut. When you need to reduce body fat, you...try to do it all on your own? That makes no sense. 

Look, we all have our expertise, and we rely on each other when in need. My expertise is fat loss. When people in our community need a new and improved body they come to me. I’m passionate about getting my clients results, and my programs have been proven effective. 

Call or email me today to get started on a fat loss program that really works.


Is Your Drink Fat?
If you’ve ever gotten into the habit of frequenting a coffee shop at the same time each morning, then you know that most people drink the same thing every day. There’s the lady with her pumpkin latte with whip, the guy with his black coffee and the college student with her frappuccino. Same order every single day. 

What’s your daily drink? If it contains sugar and is high in calories then you’ve just identified your easiest way to reduce body fat. Simply change your drink to something that is zero calorie. A green tea. Plain coffee. Water. 

Change your sugar-laden morning drink to a zero calorie drink and try this for 30 days. You will be astounded at how much fat you will have lost with virtually zero effort.

Do you snack right? Or is your snacking adding unwanted pounds?

You’ve heard that snacking is good for your metabolism. It's something that we read about and hear fitness experts encourage the public to do.

We all want to be fit, lean, and healthy so we snack away.

In fact, recent surveys report that 65% of adults eat two snacks each day. If these were wholesome snacks then logic would dictate that 65% of adults should be lean and healthy.

If only all snacking was good for you!

The unfortunate truth is that most snacking will only add pounds and inches to your waistline. Snacking on all the wrong things can lead to a very frustrating weight gain cycle.

Here are the 2 Skinny Snacking Rules that you need to snack smart, to rev up your metabolism, and to get lean fast:

Skinny Snacking Rule #1: Avoid snacks that are high in carbohydrates and simple sugars.

Most simple, quick snack foods are filled with grains, refined sugars, and simple carbohydrates. These are packaged goods, crackers, chips, and granola bars. Quick and crunchy snacks like these will quickly add inches where you only want to lose them.

Your smart snack should be very low in carbohydrates, simple sugars, and grains.

Skinny Snacking Rule #2: Eat snacks that are high in protein and healthy fiber.

This may sound difficult, but it's really not. Once you get into the habit of eating protein and fiber for your snacks it will become second nature.

Here are some awesomely fit snack ideas: homemade veggie meatballs, albacore tuna with apple slices, chicken salad, Ham, Almond Butter and Apple Wraps (see recipe below), hard-boiled eggs, egg muffins, or salad with a handful of roasted chicken or turkey on it.

If you must have your baked goods, then seek out recipes that are made with almond flour or coconut flour, which is higher in protein and lower in carbohydrates and simple sugars.

Cutting out bad snacking (those carbohydrate and sugar-filled snacks) will change your body quickly. This change, along with replacing sugar-filled beverages with water, is the number one way that you can immediately begin to lose inches and get lean.

Once you've gotten into the habit of smart snacking all that's left is to begin a consistent, challenging exercise program that will get you burning calories, building muscle, and taking your metabolism to the next level. I'm here to help you do just that.

I could talk about the benefits of exercise until I am blue in the face, but you and I know that it really comes down to a feeling. The amazing way that you feel when you’re fit.

Call or email today and let's get you back to feeling your best.


Too Much of a Good Thing
Including wholesome, lean snacks into your diet can really take your metabolism to the next level...but don’t get carried away. The phrase 'too much of a good thing' applies here.

Adults who eat 4 or more snacks per day end up consuming almost 50% more total calories than other adults.

In order to avoid over-snacking, space your meals and snacks by 3 hours and keep snacks around 150 calories.

Most of us want to eat healthy – we really do – but a single detrimental factor gets in our way...we simply don't have the time. 

I get it, we all lead busy lives that leave very little extra time for healthy meal prep, but the alternative of fast food meals, frozen dinners and restaurant fare is making us lose in the battle of the bulge. 

All too often I see people exercise hard everyday, and then flush their results away with irresponsible eating. Don't let this be you! 

To get you on the fast track to quick, healthy eating here are 5 healthy meals that take only 5 minutes to prepare: 

Fast Meal #1: Traditional pancakes are filled with carbs, grains and a plethora of simple sugars – not something you'd consider healthy. In fact, eat pancakes regularly and you'll find your fitness results quickly disappear. However, this simple, wholesome, 3-ingredient pancake recipe is the exception. It's a pancake that you're able to enjoy without guilt. 

3-Ingredient Pancakes
Here's what you need:

• 3 ripe bananas
• 2 eggs
• 3 Tablespoons almond butter
• ½ teaspoon vanilla extract or ground cinnamon *optional

1. Mash the bananas in a bowl (or blend in a food processor). Add the eggs, almond butter and flavor additions. Mix until smooth.
2. Preheat a griddle or skillet. Lightly grease with coconut oil. Pour the batter in ¼ cup scoops.
3. Once you see bubbles form, flip and cook the other side until golden.
4. Serve with fresh fruit.

Fast Meal #2: Tuna is a wonderful fish that's packed with muscle-building protein. However, most tuna salad recipes drowned out the benefits with a boatload of calorie-packed mayonnaise. Here's a refreshing tuna salad recipe that, in addition to being quick to prepare, avoids the trap of high-calorie dressing. 

Quick Tuna Salad
Here's what you need:

• 1 green apple, chopped
• 2 green onions, tops only, chopped
• ¼ cup fresh parsley, chopped
• 2 cans albacore tuna, in drained
• 1 Tablespoon dijon mustard
• ¼ cup coconut oil, melted
• ¼ cup red grapes, halved
• sea salt and pepper to taste

1. Mix all of the ingredients in a large bowl and serve immediately. I like to serve this salad in large butter lettuce leaves, or scooped onto avocado halves.

Fast Meal #3: Yogurt has often been advertized as a healthy, guilt-free snack or meal replacement. This always bothers me because I know just how many simple carbs and sugars most flavored yogurts contain. Many people are deceived into thinking that the creamy, fruit flavored snack will help them lose fat, while it does just the opposite. Here's a recipe for a creamy, fruit flavored snack that is actually packed with protein and free of fattening sugars. 

Creamy Protein Mousse
Here's what you need:

• 1 cup chopped fruit
• 1 (13.5oz) can coconut milk, full fat (chilled in the fridge overnight)
• 1 teaspoon vanilla extract
• 2 frozen bananas, peeled
• 1 Tablespoon coconut oil
• ¼ teaspoon almond extract
• ½ cup stevia-sweetened vanilla protein powder

1) Chill the can of coconut milk in the fridge overnight. Do NOT shake the can up at all! Carefully turn the can over and open from the bottom. Drain out the liquid and scoop the white cream into a food processor. Discard the liquid. 

2) Throw all of the ingredients into a food processor. Blend on high until creamy. Enjoy chilled. 

Fast Meal #4: Breakfast is the most important meal of the day, and not only because it's the meal that breaks your overnight fast. What you decide to eat for breakfast sets the tone for the rest of your food decisions for the day. A donut or breakfast sandwich grabbed from a drive thru will set you up to eat junk for the rest of the day. On the other hand, a wholesome, nutritious breakfast will get you geared up to eat good-for-you foods all day long. This quick breakfast recipe is packed with amazing, natural flavor as well as protein-filled eggs to power your day. 

Zucchini Egg Scramble 
Here's what you need:

• 1 teaspoon olive oil
• 1 zucchini, thinly sliced
• 2 Tablespoons green onion, chopped
• 2 Tablespoons chives, chopped
• 1 teaspoon fresh rosemary, minced
• 2 organic eggs

1. In a small skillet place the olive oil over medium heat. Add the zucchini, green onion, chives and rosemary. Cook until the zucchini is lightly browned on both sides.
2. Crack the eggs into the skillet and continue to cook, mixing, until the eggs are set. Remove from heat and enjoy immediately.

Fast Meal #5: I've saved the best for last, in this list of 5 Fast Meals. There was a time when most people would turn their nose up at the idea of a salad being a meal, but times are changing, and we are now more aware than ever how traditional meals are too heavy and lead to obesity. I'd like you to consider a ‘Everything Salad' to be the perfect, quick and guilt-free meal. Sure, there are plenty of ways to take a salad and make it fattening, but that's not what we want to do. By taking a big bowl of fresh greens and topping it with lean protein, colorful veggies and a light, homemade dressing – you've got yourself the perfect meal! 

Everything Salad 
Here's what you need:

• Dark leafy greens (spinach, arugula, kale)
• Lean protein (chicken, turkey, lamb, hard boiled egg)
• Colorful veggies, chopped (bell peppers, tomatoes, zucchini)
• Fresh Herbs (basil, rosemary, oregano, mint)
• Homemade dressing (see recipe below)

1. Raid your fridge for fresh, organic produce and lean, cooked protein. Add in some fresh veggies and chopped herbs and mix together with a simple, homemade dressing. There you have it, the perfect meal!

While eating healthy, nutritious meals is awesome, don't forget that exercise is half of the battle when it comes to getting and staying fit. Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!


Go-To Meals
Having a few healthy go-to meals on hand at home will mean the difference between a wholesome dinner and bad decisions.

And this equals pounds lost rather than pounds gained.

Keep cans of albacore tuna, fresh organic eggs, turkey breast and baby spinach in your kitchen and you'll always be prepared to quickly throw together a healthy, lean meal.