Category Archives: Fitness

Low Carb diet

Scientists Say They’ve Been Wrong About Fatty Foods

Fat does not make you fat and high carbohydrate based eating is bad for you.

Or if we put it in the scientists own words;

“Global dietary guidelines should be reconsidered in light of these findings.”

Insert my totally shocked and disbelieving facial expression right here!

I never realized that the scientific community moves at the speed of government, but apparently they do.

The number of reports, findings and actual real-life results have been saying that it’s not fats that are killing people, its high carb diets that are doing it for a long time.

I guess this is official vindication for every one of the pioneers of change that have been saying, LOW CARB, LOW CARB, LOW CARB.

And where did this admission come from? Not a fake news or slanted source, but from The Lancet.
You can click The Lancet to see the abstract of the report. I’ll sum it up for you though.

Low Carb Diets Are Good

High carbohydrate intake is associated to a higher risk of total mortality.

Why? Aren’t vegetables carbs?

Yes vegetables are carbs but the aren’t refined, processed, bleached and beaten to death. They are full of antioxidants, vitamins, minerals and fibre.

Sadly, when fats got blamed for cardiovascular disease, we were told by the experts to eat more grains. Grains are also carbohydrates and in their purest form also have fiber, vitamins and minerals but we don’t eat them in their purest form.

The western diets have reduced whole grains to non-nutrient based food like substances.

We eat bread, crackers, pasta, over processed foods. Cereals, white flour, white rice. Take all the real nutrients out of whole grains and you are left with little more than sugar.

Fat Matters

Fat gets off the hook to some degree in the report as well with the finding that total fat and types of fat were not associated to cardiovascular disease.

I’m not one to gloat, but to all the doctors, , nutritionists, government agencies and paid for profit scientists that screwed over a couple of generations of people, “TOLD YOU SO”!!!

I’m sure this finding is going to try to be debunked by the sugar industry, the cereal producers, bread bakers and of course doctors who have no interest in change.


OK, before you go and get all freaky on fat filled foods eliminating all carbs remember the rules of nutrition and health.

  • Garbage in, garbage out.
  • You are what you eat.
  • You can’t out exercise a bad diet.
  • Not all calories are equal.

Sensible eating is the way to go.

The quality of your food is important.

Funny how yesterday I wrote here about Paleo Diet facts and the same day, a few hours later, this study was released which is basically saying, a Paleo Diet is a good nutrition plan.

Joni is one of our #FitFriends who used a low carb nutrition plan that included healthy fats and look at the results that she achieved!

She ate great food that was straight forward and tastes great. Joni followed a simple plan that is systematic in its approach to getting real weight loss results and she looks amazing!

Joni has every excuse available to keep her from making her health and fitness a priority.. In stead, she uses those excuses as reasons to make her health and fitness a priority.

She followed the Metabolism Reset Plan, used our Facebook group for incredible support and made her health a priority. She knows how important it is to take care of herself so she can better take care of her family.

You can get this result too when you decide to join our September session of the Metabolism Reset Plan.

Just click here to learn more about it, including my money back guarantee.

paleo diet

Paleo Diet: The Problem With Paleo

Paleo diet plans are really popular right now, well the have been for some time, but they are gaining in popularity.

First off, I really don’t like names or labels but for a point of reference we are going to go over what paleo eating is.

As with anything, there are many interpretations of what a paleo diet is. It’s much like being a vegetarian. There some are ovo lacto vegetarians, some are just ovo vegetarians, and on and on – you get where I am coming from right?

There are different classes of the paleo diet as well.

The problem with the paleo diet is only a problem with some old school thinking.

Paleo is essentially removing processed grains and dairy from your diet.

Let’s be clear what processed grains are: crackers, bread, pasta,cereal, muffins etc. Refined flour. Dairy is cows milk and anything that is made from it – sour cream, cream cheese, yogurt.

I don’t want to get all sciencey with you but…

You don’t need either one of those “food” groups. They are not essential to life or body operations. Neither of them are considered nutrients…. they are classes of food.

Let’s break this down quickly.

Paleo Diet And Carbohydrates

You still eat carbs on a paleo diet, hooray!! You just eat better carbohydrates.

  • There is no such thing as a processed carb deficiency #science
  • No one is or ever had been refined sugar deficient

The government and antiquated education programs drilled it deep into our brains that we need all of these grains! The truth, and scientific research has proven, we don’t need them.

For those old school physicians, dieticians and health organizations (looking at your Diabetics society and cancer society) that have been taught to push grains, they will argue that you neeeeeeeed them.

  • We need to eat real food.
  • Unprocessed real food.

Veggies are carbs people – start cheering vegans.

You get better vitamins and minerals from veggies then you will ever get from bread and crackers.

Veggies will do the job 10x better than any cereal or bread that has been fortified. It’s been fortified or ‘enriched’ because it was stripped of anything good.

So are we good?!

You do not physiologically need processed refined carbohydrates.

Paleo Diet And Dairy

Dairy… I need a shirt, dairy is the devil.
Again, we have been brain washed that dairy is vital to growth.

Get ready for more science…

Dairy, or any form of dairy is growth hormone for baby cows. Cows milk helps get baby cows to grow at a rapid rate – they need them big, fast.

And what has happened to our population with the over consumption of dairy…we got big, fast.

Cows milk contains an allowable amount of puss, antibiotics, growth hormone, medications, infection. Allowable by the government.

No other species on earth drinks another animals milk – so why do we?


  • are we so sick as a nation?
  • is cancer and diabetes a 1/3 stat now?
  • do little girl develop so quickly?
  • are women struggling with infertility, fibroids and having hysterectomies at an alarming pace?
  • do so many women struggling with thyroid issues?
  • is Alzhemier’s and dementia on the rise?

There are a number of reasons for the above questions, but dairy consumption and eating processed food is at the top of the list.

Let food be thy medicine people!

You can abuse and hurt yourself with food or you can let food nourish and heal you.

I have been honored to work with thousands of people over the course of my career and I have seen first hand the benefits of eating real food.

It is life changing.

Need a few more reasons why eating real food is the way to go?

If you have an undiagnosed allergy, sensitivity, intolerance to processed carbs or dairy, a paleo diet will almost certainly help. Undiagnosed, because so many practitioners are stuck in old ways of thinking.

Some Of The Benefits Of A Paleo Diet

  • anti inflammatory
  • reduces your sugar cravings/consumption
  • improved sleep
  • clearer skin
  • burn stored fat
  • balanced energy throughout the day

How Much Do I Believe In The Paleo Diet?

I live it. I am paleo myself.

The Metabolism Rest Plan was re-designed to be paleo based because the private clients that I had adhering to paleo were having great results. (New 28 Day session starting September 5th – click here to learn more

Like anything in life… you take what you want and use what works for you.
For many, the paleo diet works, makes sense and when you realize you don’t need the foods that aren’t considered to be paleo, it becomes easier.

What do you think?
Agree / disagree – have you tried or are doing paleo? I’d love to hear from you.

While you’re here, if you haven’t signed up, you will love my news letter. Health, fitness and fun information sent right to your inbox! Sign up easy by clicking here ->

Muscle Building Tips for Men Over 40

Muscle Building Tips For Men Over 40? Really, is that something you want to do?
Yes.. In fact it’s something you need to do.

OK you’re over 40. You woke up and suddenly found that you’ve let yourself go.

muscle building tips for men over 40Even if you were active and had an athletic body in your twenties you may have noticed that your fit bod just ain’t what it used to be.

This is usually because family and career commitments took priority while exercise and fitness was relegated to become something that you’d do if you found the time.

Usually the time never came and your muscles just got weaker and smaller due to atrophy… and that means less fat burning.

In fact, after the age of 30, most men experience some muscle loss every year. If you don’t use it, you lose it. To make matters worse…yes it gets worse, testosterone production decreases and your metabolism slows down too. Now you’re dealing with faster weight gain, lower stamina and weaker muscles.

I know… You’re like a lot of men and figure it’s just too hard to turn back the hands of time and get your muscle building tips for men over 40muscle building tips for men over 40mojo back.

It may seem like it’s impossible to build strength and muscle after all these years of neglect. But, your body is a marvellous and dynamic creation and if you challenge it…it will respond.

You just need to know how to go about doing it.

At the age of 40 and beyond, you’ll most probably not be able to train in the same way that you used to (if you did at all) … or the way that younger guys do. By the way; don’t go looking at Instagram or YouTube and think you need to do what the youth are doing.

You’ll get hurt. You’ll be in pain and you’ll give up. Remember what you could do at 20? Keep in mind, those kids are where you once were and someday they’ll be where you are.

muscle building tips for men over 40Your body will take a longer time to heal and the chances of getting injuries are also higher. With age comes a decrease in mobility, flexibility and limberness. This is where work smarter, not harder comes into play.

You’ll need to take these into consideration when you begin your training. Let’s look at the ways to build muscle once you’re in your forties. Adopt these and you’ll be safe and progress well.

It’s never too late to start.

Muscle Building Tips for Men Over 40

80% intensity

This is a good rule to follow. If your maximum is 10 reps, always do 8. The goal here is to increase volume and not intensity. If you do 3 sets of 10 reps, you may wish to go up to 4 or 5 sets.

Unlike the younger guys who can lift hard to failure and be fine after 2 days, you might either strain your joints or suffer from delayed onset muscle soreness for 4 to 5 days which might mean you not working out muscle building tips for men over 40because of pain. This is time wasted and you could have actually been training.

So, aim for volume and over time you will get stronger. Then you may raise the poundage/resistance and still be at around 80 percent of your maximum effort. As long as you’re getting stronger, you’ll probably be gaining lean muscle and boosting your metabolism.

If It Hurts, Go Light

If the weight you’re using hurts your joints, use lighter weights. If bench presses hurt your shoulders, you should give push-ups a try. They work the same muscles and are just as effective.

If leg presses hurt, try bodyweight squats. In fact, before even working with weights, it would be a good idea to just stick with bodyweight training for about 2 months. They’re just as effective for building strength and muscle. If you apply point 1 above and go for volume, you’ll see amazing improvements.

Stretch after Every Workout

This goes without saying but it’s especially crucial when you’re older. Tight muscles not only cause aches and pains but you can actually strain a muscle or joint if you aren’t flexible enough.

muscle building tips for men over 40Spend at least 7 minutes doing light cardio before your workout. This will get the blood flowing to your muscles and warm them up. Remember to also do about 15 minutes of light stretches after every workout. This will ensure that you can lift weights through a full range of motion and you’ll gain more muscle over time.

Focus on Form

When it comes to muscle building, good form is everything. Always maintain good form when executing the exercises. Do not jerk, kick or do strange flicks and whips with your body just so that you can get the weight up and say you did an extra rep.

If you can’t do an extra rep with good form, then don’t. It just means you aren’t strong enough yet. Give it time and keep training. Over time you’ll get stronger and be able to do that extra rep with good form.

Slow and steady wins the race. As long as your form is good, your progress will not be impeded by injuries due to strain or jerking.

Why do you want to do all this?

You’ll live longer. You’ll look better. You’ll feel better and take it form me men, you are way more sexy muscle building tips for men over 40when you are taking care of yourself than when you’re not.

You don’t need to be a cut and shredded specimen, just be better than you are today.

Don’t forget guys, you should sign up for my newsletter!! I give you tonnes of great health, fitness, exercise and weight loss information that you can use.

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stupid fitness

Stupid Fitness S%*^ You See Online.

Stupid fitness sh, I mean most of the “advice” I see online I choose to just scroll by after a good long hard I eye roll where I get to see the grey matter of my brain.

Everyone is an expert.

Do this. Do that. Drink this. Don’t eat that.
I stopped getting upset when I would see magazine articles of “Walk Away The Pounds” or “This Special Diet Will Incinerate Fat While You Sleep!


Here is one “article” I want to rip apart.

20 Rules Fit Women Follow… aka (Stupid Fitness)

1. Exercise
Duh. Fit people don’t loathe exercise. Fit people make sure that exercise is a part of their day.
2. Thoughtful about meals
Fit people do put effort into planning their meals and planning their days so that they have the right food on hand.
3. Lots of protein
Yup, another no brainer here. Protein is necessary, but lots?! what does that even mean?
4. High fiber carbs
The article noted bread, pasta, rice. Whoa Nelly. Dem are fightin’ words. How about no, actually how about hells no. Higher fiber carbs should mean vegetables, not processed food. Please know this!
5. Fit people eat as soon as they wake up
So “fit” people eat as soon as they wake up?! I don’t.  I’m fit and I am not a breakfast person. This whole breakfast is the most important meal of the day garbage is old and tired. Here’s the thing, some people wake up hungry and some people don’t. ‘You do you boo’, BUT don’t start your day with pop tarts and bagels.
6. They eat before and after workouts
Wow, these special fit people are metabolic machines.
Must be awesome to have a wildly fast metabolism and iron gut #goals.
Again, I consider myself fit and if I eat before I workout I feel barfy and depending on when I workout sometimes I’m not hungry after. This whole DNA thing is crazy right?!

What The What??

The “article” said carbs before a workout and protein after … uuggghhhh, stop with this circa 1985 thinking. If you have fat to lose then you do not need to eat carbs before your workout.  And if you must eat before your workout, have some cucumbers.
7. They eat all of the time and have snacks
Bless their little hearts. <— Southern Snark.
*Cough* liars *cough
8. No junk at home but they indulge when they are out
I’m only half mad at this one. No junk at home, whew! Indulge when you go out, why? For what purpose? Rewarding yourself with food?  These “fit” people indulge? In what? Kale salad or onion rings? Context people, we need context!
9. They mentally order their meals before they get to the restaurant
Hey now, we can be friends again. Yes, know before you go!!!
10. Fit people recommend having a fit group
Our friendship is still in tact with this point. A fit group can be other fit friends, a workout class, etc. Fit friends motivate, encourage, support. Non fit-friends bring you down, guilt you into eating crap, criticize your lifestyle.
11. They do interval training
Yes!!! Doing the same tired old treadmill or elliptical workout you have done for the last 5 years isn’t cutting it…never has, never will.
12. Even if they can’t do a workout, They find ways to stay active
Fit people like to be active!! Truth!
13. They don’t let busy days turn into cheat days.
This is a big one and I am glad that some sense came from this article.
Their health and physique matters and they make it a priority.
So a couple of things to wrap up. Yes, I know it’s not 20, but I can’t be bothered anymore.
The “fit people” they interviewed were all people who have fitness jobs and are in the public eye. How they look matters to their bank account.
They all workout multiple times a day…

it’s their job.

To look a certain way you have to do a certain amount of work – understand that. If you come across an article or someone trying to convince you that it only takes minimal effort, that is a complete lie. Always has been, always will be.
Aside from one of them, they were all young and no kids.
They have their metabolism on their side, humming along like a sports car.

Hormones matter people <= NOT STUPID FITNESS

As we age, oh Lawd, hormones can and will mess you up.
Having a jacked up C-Section can make a mess of your abs or going through an illness (medications) can leave you on the wrong side of what you want to see on the scale.
I am not one for excuses but when you have a family and kids, it takes a real effort to make fit happen. Fit people with a family make it happen. When you are young and have no kids, the world is yours, your time is your time.
When I was in my 20’s and teaching 4 fitness classes a day I could eat whatever I wanted. After kids in my 30’s I had to be a little more careful. When 35… wait, what…hang on, I used to be able to eat that – why are my shorts so friggin’ tight?! OK, hello 40… why am I being punished?!
Why do I hate these Bull S&%$ articles?  Because they don’t tell you the whole story.
They tell you what they want to sell you.
They tell you what you want to hear…go ahead eat the pasta, these fit girls eat it – complete and utter BS
As you experience more of life (aging) you need to learn to pivot.
What worked for me at 20 does not work mid 40’s.
Complaining and having a pity party doesn’t give you your 20-year-old metabolism back.

To Do List:

Drink water everyday.
Do some kind of exercise/movement/activity – daily
Eat real food – no labels
Stop reading bullsh$% on the internet or in magazines.
Want some information that isn’t stupid fitness s%$^?
Make sure to subscribe to my newsletter. I give you the straight goods… not the stupid fitness…
living a balanced life

5 Ways To Living A More Balanced Life

Living a balanced life is the goal for a lot of people.

Creating a work-life balance can be tough. It is very hard to find the delicate balance between a happy boss and happy home life. There are a few things that you should do both at work and at home to create a balanced life.

Because this is such an important topic, it has been covered by groups like Mental Health America, Web M.D., Forbes, and Business News Daily. Instead of sending you all over the Internet to try and find some tips to help you manage your time and create a work-life balance we’ve combined them into five tips that you can create a more balanced life both at home and at work.

Living A Balanced Life

  1. Create a Routine

One of the best routine tools to use at work is to make a list of tasks based on priority. Prioritizing your work allows you to get the most important things done and using a checklist allows you to see what you have achieved during the day. Having a daily routine will make you less stressed about what you will do each day at work.

Routines are great for home as well. They let everyone know what’s going on and when. However, sometimes you need downtime too. Don’t be afraid to allow yourself and your family some downtime. You can even put it on the calendar if you want to. Scheduling in downtime for you and your family is a great way to make sure you all are able to relax and bond together.

  1. Telecommute

If you can telecommute to work especially on days where you are sick, your children are sick, or the commute will be extra-long due to weather or outside circumstances. Telecommuting is a great way to provide your employer with what they need while giving you some breathing room.

  1. Learn to Say No

Many of us think we don’t have the ability to say no at work. This results in taking on too many tasks, working overtime, and being stressed about not being able to get everything done. If there’s a job you know, you won’t be able to get done or that you are not suited for say no. You may be surprised at how well this is received by your employer.

It is important to learn how to say no to social events and home life events that will be too taxing as well. Maybe you have social obligations that are just too draining, or don’t allow you enough time with your family in the evenings. Cutting these out will help you find balance.

  1. Learn Your Employer’s Policies

Learning leave, vacation, sick, and disability policies are paramount. Also, learn what telecommunication systems your company has in place. If there aren’t any, you may need to ask. This will alleviate any stress if you need to use vacation or sick days or if you need to telecommute.

If you have children, learn their school’s policies too. Knowing the procedure for turning in sick notes, calling out for the day, or showing up late is going to save a lot of headache for both you and them!

  1. Communicate

Let your employer know what’s going on. Let them know where you’re at on individual projects, if you’re going to be on time ahead of deadline or behind on schedule. Communicating these vital elements to your employer will alleviate stress on the job.

At home, communication is essential. This is even more so if there are a marriage and kids at home. Make sure you are letting everyone know what is going on with you. In addition, you need to know what is going on with everyone else.

Set a family meeting once a week to discuss upcoming events, stress points, things that may need planning and other elements of life that could cause stress if not well planned. This simple act will aid in your ability to find that balance between work and home.

These five steps will help you find some balance in your busy life. What are some ways that you have found a balance between work and home that weren’t on our list?


Remember one of the most important parts of living a balanced life is maintaining your health and fitness level. Need help doing that? Just click the picture below and join my free Burn Fat, Get Fit Get Lean Guide.

Burn Fat, Get Lean, Get Fit Guide

Free 10 Day Guide To A Better you!


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