Don’t waste your time on these:

Lie #1: Take diet pills to boost your effort.

It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise. It’s just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.

• Tip: Don’t pop a pill—instead burn calories with exercise.

Lie #2: Starve the pounds away.

Attempting to lose weight by starving yourself is not only ineffective, it’s also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

• Tip: Don’t starve yourself—instead eat healthy small meals throughout the day.

Lie #3: Do extra crunches to flatten your abs.

We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look you’ll have to focus on burning off the layer of fat that is covering up your abs.

• Tip: Don’t obsess about crunches—instead focus on fat burning.

Lie #4: Eat packaged diet foods for speedy results.

It is amazing to see the kinds of foods that are packaged as ‘diet’ or ‘weight loss’ aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn’t need.

• Tip: Don’t eat packaged diet foods—instead stick with nutritious whole foods.

Lie #5: Avoid all carbohydrates in order to slim down.

Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

• Tip: Don’t swear off all carbohydrates—instead stick with wholesome carbs.

Now that you know what not to do in order to look great this summer, it’s time to go over your beach ready game plan. Here’s what you need to know in 3 simple steps:

• Step One: Cut out the junk.
  The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don’t buy any more of it. Remember that your beach ready abs depend on what you eat – don’t eat junk!
• Step Two: Focus on whole foods.
  Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
• Step Three: Come train with me.
  This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you.

Call or reply to this email to get started on an exercise plan that will make you look great all year round.

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As much as I love exercise (and you know I do!) exercise alone will not get you a toned stomach.

Your diet is a huge part of the equation.

Someone could workout all day long, but then eat in a way that promotes major fat storage, and they wouldn’t have a toned, beach-ready tummy.

While your diet is probably not terrible, the 5 secrets below will help you improve it even more. And a cleaner diet means flatter and more attractive abs.

Diet Rule #1: Don’t eat late

This is the most simple and effective way to flatten your abs. Instead of eating less food late at night, simply don’t eat late at all. Try these tips…

• Brush your teeth right after dinner. Once your teeth are clean, you’ve put an end to your consumption for the day.
• Change things up. If your evening routine revolves around food then find a new routine.
• Let the habit form. The first few weeks will be tough, but soon your new no-food-late routine will feel normal.

Diet Rule #2 Drink more water

Drinking lots of water is another extremely simple way to promote fat loss. Chronic dehydration triggers false hunger signals that causes you to eat extra, empty calories. Try these tips…

• Drink a big glass of water before each meal. This will make you less likely to overeat.
• Replace sugar-filled sodas, coffee drinks and juices with water. This tip alone can make a huge difference in the shape of your body.
• Carry water with you throughout the day.

Diet Rule #3: Load up on fiber

Most of us do not get enough fiber in our diet. This is a problem since fiber is essential when it comes to getting lean. Fiber-filled foods are low in calories and are filling, so you’ll be eating less and getting lean. Try these tips…

• Turn salads into meals. Add a serving of lean protein to a large pile of greens for a guiltless meal. *Try the recipe for Sweet & Smokey Chicken below and serve it on a bed of greens.
• Include vegetables in every meal. The benefits to eating more veggies are too many to list, so just know that your body will become healthier and leaner with each fibrous bite.
• Fruits are a tasty source of fiber. Eat fresh, seasonal fruits every day.

Diet Rule #4: Eat fewer carbs

Now I didn’t say to cut out all carbs, but rather to eat fewer carbs. These diet secrets are meant as lifestyle changes for you to stick with long term. Eating fewer carbs is a realistic and very effective way to flatten your tummy. Try these tips…

• Choose whole grain bread and pasta instead of white. Whole grains are less likely to be stored as fat. That being said, limit the amount that you eat.
• Eat half of the carbs. Make your sandwich open-faced and cut down the size of your pasta serving.
• Avoid carb-filled snacks. Instead of crackers or chips, have a hard boiled egg, a protein shake, fresh fruit or veggies.

Diet Rule #5: Only wholesome sweets

Refined sugar-filled sweets will quickly add up around your waistline. Learn to enjoy natural sweets. Try these tips…

• Fruit is natural candy. When you stop eating refined sugar you’ll find fresh fruit to be more sweet and more delicious than ever.
• Do not eat foods that contain white sugar or high fructose corn syrup. These items are the worst for your abs.
• Try wholesome sweeteners, like pure maple syrup, raw honey or dates in your cooking instead of white sugar. Get white sugar out of your kitchen.

Take these diet secrets and run with them. These tips, along with a challenging and consistent exercise program, are the formula for a toned, lean body.

I’m here to help you meet your fitness and weight loss goals, so guarantee your results by teaming up with me.

You deserve that fit and attractive body—I can help you get it.

Call or email today to get started.

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Don’t throw your fitness results away by eating the wrong foods. You workout hard, so keep your results by avoiding the following 7 foods:

Don’t Eat White Pasta
White pasta is never OK to eat when you want to be fit. Sorry, it’s filled with way too many simple carbs. These plentiful carbs have one singular goal: to be stored on your body as fat.

Eat This: Spaghetti Squash
On those nights when you really crave a big bowl of noodles, try this instead. Poke a spaghetti squash all over then bake at 400 degrees F for 45-60 minutes. Remove from the oven, allow to cool, scoop out the seeds and then scrape out the long, noodle-like strands of squash. Serve these healthy noodles with spaghetti sauce and meatballs.

Don’t Eat Store Bought Salad Dressing
The nutritional benefit of your salad is all but undone by the questionable ingredients in store-bought salad dressing. From trans fats to preservatives, store-bought salad dressing is a landfill of unnatural ingredients that are best avoided.

Eat This: Simple Homemade Dressing
Making your own salad dressing is so simple. It literally takes less than five minutes, and it tastes so much better freshly made. Here’s the equation to use when making your own dressing:

• 3 parts high quality oil – extra virgin olive oil, hemp seed oil, flax seed oil, or sesame seed oil.
• 1 part something acidic – vinegar, lemon, lime
• A dash of salt and fresh ground pepper
• Some fresh or dried herbs

Don’t Eat Packaged Granola Bars
Packaged bars have one thing going for them—the convenience factor. This convenience comes at a price, as each packaged bar contains more preservatives, carbs, calories and sugars than you should be eating.

Eat This: Raw Nuts
When you need a quick, energizing snack look no further than a handful of raw nuts. This is a great way to cut down on sugar and other harmful additives in granola bars while still enjoying a convenient energy boost.

Don’t Drink Blended Coffee Drinks
Coffee chains have made it socially acceptable to sip on a large blended coffee drink topped with whipped cream anytime and anyplace. Unfortunately, your body is going to respond to all that sugar in the only way that it knows how…by storing it as fat. These blended drinks are extremely addictive, so it’s best to avoid them completely.

Drink This: Unsweetened Iced Tea
The whole idea behind blended coffee drinks is to quench your thirst, but there are more fitness-friendly ways to do so. Double brew 4 cups of your favorite tea – try Chai Rooibos—then chill it in the fridge for a few hours. Serve over ice and sweeten with a sprinkle of Stevia if needed—guilt-free refreshment.

Don’t Eat Fast Food Breakfast Sandwiches
The drive-thru may be calling you, especially when you’ve left for work in such a hurry that you forgot to eat breakfast, but don’t give in. Fast food breakfast sandwiches are filled with loads of preservatives, trans fats and questionable ingredients. Not to mention these little breakfast bombs contain more calories and fat than you need in the morning.

Eat This: Healthy Mini Muffins
The recipe below for Healthy Mini Muffins make the perfect on-the-go breakfast or snack to keep you out of the drive-thru line. Make a batch on the weekend to stock the fridge and then grab as needed throughout your busy week.

Don’t Eat Sweetened Yogurt
Little cups of fruit-flavored yogurts are often marketed as the next best weight loss secret, but you know better. These ultra-sweet concoctions are filled with sugars, corn syrup and preservatives, which will derail your fitness results and send you on a sugar high.

Eat This: Plain Greek Yogurt with Fruit
Plain Greek yogurt has more protein and far less sugar than the cute little fruit-flavored yogurt cups. Dress it up by adding your own, chopped fresh fruit.

Don’t Eat Potato Chips
Around three o’clock in the afternoon, when that vending machine is calling out your name, remember this fact: Studies suggest that a potato chip habit caused subjects to gain weight even faster than an ice cream habit. This is likely due to all the preservatives, trans fats, empty calories and salt, and how hard it is to each just a few.

Eat This: Bake Kale Chips
Kale chips are crunchy and satisfying, just like potato chips, yet you’re able to crunch away guilt-free. Filled with fiber, protein and real food nutrients, this is one crunchy snack that won’t expand your waistline. Here’s how to make them at home: Wash and tear one bunch of kale into chip-sized pieces. Toss with a Tablespoon of olive oil and season with salt and pepper. Place on a baking sheet and bake at 300 degrees F for 12-15 minutes.

The quickest and most permanent way to lose weight and feel amazing is through a combination of healthy eating and consistent, challenging workouts.

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

You deserve that fit and attractive body—I can help you get it.

Call or email today and together we will get you on the path to your best body ever.

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