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Simple Tips to make your Diet Rock !!

Young ~ Old Jacked Dude !!

Young ~ Old Jacked Dude !!

Hi Folks,

Visited a friend hadn’t seen in eons….or just about !

After a great outdoor workout we were chatting some on how to have a diet that

actually WORKS with you and is EASY !

Well, right off we both agreed …

Planned cheat meals are a beautiful thing, and done right, they can be an integral part of rapid fat loss, diet compliance, and being a happy person.

The problem is what happens when the unplanned cheat meals step in.

What am I talking about? Here are three examples most of my clients can relate to.

SCENARIO ONE: You wake up in the morning and walk past your laptop, deciding against your better judgment to “quickly” check emails. Four hours and some serious hypoglycemia later, your hands are shaking as you stagger out of your chair and walk head first into the pantry door. You reach out, dying to eat anything… and your hand lands on… Oreos. A whole packet of double chocolate Oreos. I give it 9 to 1 odds that that packet won’t survive the next two minutes of your life.

SCENARIO TWO: You are meeting your date for an evening cocktail event. Food will be served and your date assures you, some of it will be healthy. You rock up nice and early, looking and feeling amaaaaazing, although a tad bit hungry. Things drag on and on and no food is coming out. Now you are famished, and the feeling amazing has turned to what we call “HANGRY” the so hungry you are angry combo. When food does finally appear, you find out that the “healthy low-fat” solution is in fact a high fructose corn syrup wrap packed with white rice and a tiny bit of something that genetically is chicken but grew up in a cage and is now covered in sugary, “low fat” mayo. Oh boy.

SCENARIO THREE: Enjoying a night of fine dining with your health conscious mates, you expect to eat cleanly and healthy, no cheat meal for you tonight. You order grass fed steak, double serving of vegetables on the side, and ONE glass of red wine. Perfect – you are hungry so you tuck in faster than a sumo wrestler at an all-you-can eat sushi joint. Not so fast Kiwi, you are half way through the meal when you realize the steak has been broiled in and then smothered in a TON of sugary, corn syrup solid teriyaki sauce, that delicious brown sauce is in fact sugar and food coloring, and to your horror, you notice that the veges were sautéed in butter too. I guess it WAS a cheat meal.

If you can avoid unplanned cheat meals, and keep your diet on the straight and narrow at least 90 percent of the time, you are going to double your chances at getting the body or performance you are looking for.

Ok ok ok you say….. Give me solutions KIWI!!

Ok – Here are some really Easy (we called them Tricks since our friends didn’t know about them yet…till now  😉

If it ain’t there, you CAN’T eat it

Take everything in your kitchen that is bad for you and throw it out or give it away. (if you need help determining what is good or bad, don’t worry, we are covering that in an upcoming article). This trick is so simple but it is SO important that I put it at number 1.

Do it. Now.

Category: control food access

Eat at before you dine out, every time

Eat something healthy to take the edge off your hunger before you leave the house to dine out. Every time.

The second you leave your house for a social event you have limited control over what is served, and if you are meeting other people, when it is served.

If you eat a tiny bit prior you can keep the edge off your hunger to avoid caving to craving if great food selections do not present themselves. You are also likely to eat LESS.

My favorite pre dining combo: a handful of raw organic almonds and some organic, grass-fed beef jerky, but even an apple is better than nothing.

Category: control food access

Category: never let yourself get super hungry

Really watch out for the dressings, condiments, and food prep ingredients

Not much point thinking you are eating a healthy meal if you are downing dressings or sauces full of sugar or countless grams of unhealthy fats.

Same goes for how your food was prepared. There are often going to be some oils and sugars in the cooking process, especially eating out, just watch how much and what is used. Coconut oil and olive oil ROCK. For everything else, ditch the oil and sugars and keep the cheat meals planned cheat meals people.

Category: control food access

Eat nutrient dense foods regularly whenever you get hungry

If you find yourself starting to get very hungry, eat a healthy meal while you still have some self-control.

Some intermittent fasting has its uses, and while there are advocates out there for rampant fasting, I am not a big fan of the big fasts for a few reasons: 1) athletic performance (and daily productivity) bomb for me when eating this way when compared to other more regular feeding diets that have a surplus of adequate nutrition (try it without ANY caffeine, I dare you) 2) most importantly it is when super hungry that most serious binges occur, especially with beginners 3) cortisol management. The adrenal/cortisol axis is SO important to fat loss that it deserves its own book…. don’t stress your body any more than you have to.

Especially at the start of any new diet, eat enough and regularly to never get super hungry – just make sure it is the good stuff.

For athletes, most especially those with a significant metabolic component to their training, keeping the nutrition coming in and energy going is the key to training hard and recovering quickly.

Then there is the question of energy and more frequent feeding: do your sense of body heat and your energy levels go up after you eat a meal? Coming off the rails is a big problem if you can’t get back on afterwards. Enough said.

Category: never let yourself get super hungry

Category: avoid deficiencies that will impair health or performance

Category: avoid brain confusion for EAT messages

Remember to keep some healthy snacks on hand with you at all times

Life happens. Have a selection of healthy ready to eat choices on hand at all times for those occasions when you are forced to go longer between meals than intended, or are stuck somewhere with only poor food choices (such as an airport)

Some readily portable examples: organic raw nuts, premade grass feed beef or bison in chili (ideally sans legumes) or as jerky, cold meat cuts from home, hard boiled eggs, low salt cans of fish, organic vegetables, organic seeds, organic nuts (I love almonds, macadamias, and walnuts) and if you must, low glycemic fruit (blueberries rock).

Category: never let yourself get super hungry

Cover your nutritional bases, EVERY day

Eat nutrient dense foods from a variety of sources. Nature loves variety, and if you can eat a broad spectrum of all the good stuff daily, you will reduce the likelihood of having any nutrient deficiencies.

While this is great for health, it is also important for dieting. Your brain’s solution when it feels like it is missing nutrition? You get the craving to EAT, even if your caloric needs are already being met.

(This is so important, it is getting its own chapter one day)

Category: avoid brain confusion for EAT messages

Category: avoid deficiencies that will impair health or performance

Get more quality sleep

Remember the comment above about the adrenal/cortisol axis? This might sound weird as a trick to improving diet results, but one thing is for sure, not only does not getting enough sleep mess up your good hormones, if your body is lacking energy, you will feel the pull to find it, somewhere, often from food.

“Fatigue makes cowards of us all” – a comment so true made famous by Patton, Lombardi, and others.

Getting enough REGULAR sleep aids in health, mood, superior hormone levels, a faster metabolism, higher daily activity levels, and general happiness. Put simply

you will find that with enough rest and sleep you will have faster fat loss results, and more energy and will power to keep going for what you want. Stay on the path, mate.

Category: avoid brain confusion for EAT messages

Category: maintain will power

Category: improve hormone states to maximize fat loss

Enjoy…Yes …. ENJOY ….  cheat meal!

Just remember to schedule it in, and MAKE SURE YOU DO IT.

Pick your favorite “nemesis” foods and for one meal a week, take that puppy down, BIG time.

Knowing you have a cheat meal coming up will keep your will power where it should be on the days when you are supposed to be behaving, which is so important for compliance. If done right it will also reduce cravings for days afterwards.

Having a cheat meal also allow you to enjoy some of the finer things in life while doing all sorts of wonders for fat burning hormones and muscle glycogen.

(There are a lot of tricks and pointers to ensure you are doing this correctly and getting the most out of it. Don’t worry if you have no idea how to do this, I am going to bring in the biggest names in the business to help you guys out).

Want to take it to the next level? Try to avoid fried foods and make sure your cheat meal has NO GLUTEN in it. Trust me, makes a big difference.

Category: maintain will power

Category: avoid brain confusion for EAT messages

Don’t beat yourself up. Pay forwards

Sometimes you are going to slip, fall, and pig out on the wrong stuff at the wrong time. Or eat the wrong type of food because there was nothing else available.

It is ok, one unplanned cheat meal is not going to end it all for you. Just make sure you stick to clean eating as often as you can, get back on the rails, and face forwards, positively.

Category: maintain will power

Time to GO FOR IT !!!

What little tricks do you use to keep your diet and clean eating on track? Let me know.


Want a bonus trick that is MAGIC but with a bit more detail? Read on… …


Make every healthy meal a sequence of Protein, Good Fats, and Non Starchy Veges…. In that order.

This trick, which automatically ensures a superior macro nutrient ratio for fat loss -has outstanding results with everyone who tries it.

Protein FIRST. Every meal, start by eating a clean, quality source of protein. What do I mean? (Grass-fed) meat, (non-farmed) fish, free range poultry, clean living or game meats, and free range eggs. Aim for a DAILY intake of 1 gram of protein per lb of bodyweight. Yes, I really said that that, and yes, it is harder than it sounds. Break this protein intake over each of your daily meals (3 meals is perfect and 4 is more than enough), and make getting in that quota your priority at every meal.

Yes, it is so important it is going at number 1.

Fat SECOND. After you get your real food protein down, ensure you are getting some healthy, quality, FATS at every meal.


If you cook in coconut oil and eat nothing for protein but grass fed meat, wild salmon, anchovies, and sardines, game meats and wild fowl, you are probably good to go without any supplementation whatsoever.

Since this is nearly NO ONE, everyone else needs to balance out their omega 3 to omega 6 ratios. You are aiming for a 1:1 or 1:2 ratio which are our ancestral dietary norms and NOT what is happening with the bulk of the food you eat (you need a LOT more omega 3 and a lot LESS omega 6 to get this balance, trust me). Take down a handful of fish oil with every meal. Work up to 10-50 GRAMS per day. Yes I said that too.

Daily amount as follows:

10 grams if you can see your abs even when sitting, never eat any grain fed meat, have no auto-immune or inflammatory issues, and none of your joints hurt, ever.

50 grams if you are more than 30lbs overweight, any of your joints hurt, or you suffer any form of auto-immune or inflammatory disease. If you are anywhere in between, I recommend you continually build up towards 50 grams until you CAN see your abs, then drop back down to the 10 grams per day level.

Divide your daily intake across your meals equally.

Trust me on this, it may take some working up to, but the results are outstanding.

What about eating grain fed meat? Avoid it whenever possible, but if you have to, go for the leanest cut you can (the fat on grain fed meat is BAD). PLUS automatic 10 grams of fish oil, every time.

You can also chomp away on almonds, macadamias, Brazil nuts or walnuts, but these can potentially increase your Omega 6 load (macadamias, brazil nuts and macadamias the best of the nuts but remember that ratio) so personally, get the fish oil in first and see how you feel. Any meal that is made up of grass fed meat, wild salmon, anchovies, or sardines, you can halve the fish oil.

Veges THIRD. Yes, third. Fill up (keep going until you achieve satiety) with green, nutrient dense veges. Just close out the meal and keep chomping until you are no longer hungry. You will get a TON of micronutrient goodness with very little calories, so eat away! Here are my favorites:

  • Spinach
  • Kale
  • Broccoli
  • Cabbage
  • Baby Bok Choy
  • Brussel Sprouts
  • Cauliflower
  • String beans


Just make sure you cycle through the vege choices, and don’t be afraid to add plenty more, variety rocks, and there can be too much of a good thing.

What about carbs you ask?

My answer: What about them?

Limit fruit, eat NO white carbs at all, and only drink sugar free, unsweetened beverages. This means water, tea, black coffee.

Sound extreme? Not really, extreme is forcing our bodies to survive on a diet that is terrible for us. The result, lots and lots of fat and miserable people. Don’t be one of them.

The nutrient density of a meal like this alone is a world away from a modern, nutrient starved, about to make you fat and miserable “meal”.


Enjoy a Boundrylessly…. Simply !!


Are you Dense ? No, not dumb dense. Eating dense nutrition foods for your health !

Nutrient Dense Yummy Foods !!

Nutrient Dense Yummy Foods !!

Nutrient Dense Food? …..What the heck is that?

In the next few minutes you are going to hear the story of nutrient dense foods and how this information can change your life.

I think you are going to love the story of nutrient dense foods for several reasons.

1. It is interesting.

2. It will change the way you think about every bite of food you consume for the rest of your life….in a positive way.

3. It will help you become healthier, live longer and have more energy.

4. It will help you reach your weight goals…and much more!

OK, let’s get started. The easiest way for me to explain what nutrient dense food is all about is to first talk about a food that we are all very familiar with, “bread.”  Most of us eat bread on a regular basis. There are many, many varieties of bread, but for now I am only going to talk about 2 varieties….white bread,and whole wheat, (dark) bread.

First, let me give you a little history on white bread. Do you know why white bread came into existence?

In the days of our grandparents, farmers grew vegetables, grains, etc. on local farms and the harvest went straight from the fields to your grandparents dinner table. This was a time when local farms were the main source of food, when bread was baked fresh every day with fresh- harvested grains. Milk came from cows who lived in natural, stress-free environments, and were not injected with hormones and antibiotics.

As the population grew, farms become bigger and centralized. Distribution channels were set up so that farmers could sell their products to consumers hundreds of miles away.

But, there was a problem….a very big problem.

Farmers began to notice that their nutritious bread was spoiling and growing moldy before the consumers even had a chance to buy it. The “shelf life” of the nutritious bread they were shipping was very low. They needed to increase the shelf life of their bread products.

Enter “White Bread.”

White bread is bread made from wheat flour from which the bran and germ have been removed, in contrast to whole wheat bread made from whole wheat flour, in which these parts are retained and contribute a brownish color. In addition, this white flour is generally bleached using potassium bromate or chlorine dioxide gas to remove any slight yellow color and make its baking properties more predictable.

Most of the vitamins inherent in wheat are removed along with the germ or destroyed in the bleaching process.

OK, so what does this have to do with the nutrient dense food story?

I want you to think about the difference between a one ounce slice of bleached white bread and a one ounce slice of wholegrain bread.

Which of these 2 kinds of breads do you think has a higher nutrient density?

You guessed it….the whole grain bread which still has it’s germ and vitamins intact has more nutrients per ounce than the white bread.

OK, so now let’s take this formula and apply it to all the foods that we eat. What we want is to consume as much “nutrient dense” food as possible.


The human body is an extremely complicated machine; it requires a wide variety of nutrients to maintain a constant state of health. But the simple truth is that the average American does not get the nourishment needed to maintain a healthy body free of disease. The reason is that they are consuming processed “nutrient poor” foods. They are getting calories but they are not getting quality nutrition.

We can take the knowledge we gained from the story of “nutrient dense” foods and apply it to our lives for positive change.

How do we do that?

It is actually very easy. Make it a habit to start thinking about the food that you consume on a daily basis. Think about the nutrient density of the food. If it is processed food it will likely have a poor nutrient density. If it is an organically grown fresh vegetable it will likely have a high nutrient density. The idea is to eat more nutrient dense foods. Look for foods that are closest to their natural state such as fresh fruits and vegetables and other raw foods. Fresh foods have higher nutrient values than processed food. Read the nutritional labels of the food you buy.

Enjoying-a-nutrient-dense-wide-variety-diet-for-health ~

Enjoying-a-nutrient-dense-wide-variety-diet-for-health ~

Clever Tips to lose that Unwanted Fat WITHOUT Starving !!

Take ten (minutes) to burn Fat !

Take ten (minutes) to burn Fat !

Hey Folks,

Was talking to a friend recently who is very busy with a new business.

He asked me if there’s any easy ways to burn fat.  I replied I wish !

Then as we both laughed over my reply shared with him that …

You don’t get very far in this world without
being… what?


It’s one of my favorite words.

Book smart vs. Clever !!

Book smart vs. Clever !!

Some people are book-smart. Others witty.
But in MY book nothing beats clever.

Today I want to share 3 of my favorite
‘clever’ tricks with you… tricks that can
help you melt off more body-fat if you
use them correctly.

//////// VITAL POINT ////////

You cannot JUST rely on tricks to keep
the fatloss coming. They just come in
really handy when you find your fatloss
has hit a plateau.

//////// END POINT ////////

Stick to the fundamentals for long-term
fatloss. Yet, use these clever tactics to
take you further along the journey to a
leaner you:


Clever Trick #1:
Eat Pizza?

Today I went for some New York-style
pizza here in Austin, Texas.

Do I feel ‘guilty’? No way… in fact tomorrow
I will feel and be even LEANER.

What the what?!

It works this way:

I set up my body for this bit of metabolic
trickery by doing two things:

First, I ate very sparse yesterday. I did not
starve myself… no way. I just ate about 500
cals less than normal.

Second, I caught a hard, 14-minute workout
about 45 minutes BEFORE I ate my pizza.

That set my body up to receive the added
cals and use them to repair my body after
the workout.

PLUS:  The reduced cals from yesterday
helped balance out the TOTAL cals for
the week.

Remember:  Your body does not have a
24-hour clock when it comes to cals.


You cannot just “eat pizza” and shed the
pounds… I wish you could!

But my personal System for fat-loss not only
“allows” pizza (and all my other favorite foods)…

It DEMANDS that I eat it.


The 10-Minute Cardio Trick

If you want to just get into good heart health,
you only need some progressive exercise …

2-3 days per
week for 9-15 minutes.

That’s it.
You can use bodyweight exercises as I do to raise your heart rate,
while enjoying a great workout for heart, lungs, muscles AND….

burn fat too !!

However if you want to use “smart cardio”
(not long, boring cardio) then you need a
bit more.

Just a bit.

Use my 10-minute trick.

Start with just every other day. Then move
to 4 days… and then 5.

If you are pressed for time, this is ideal. Even
if you are not, it works like magic.

10 minutes in the morning ‘before’ you eat.
Just make sure your heart rate is only about
65% of your max…

In other words, you are not breathing super-
heavy at all, but you are working up a sweat.

10 minutes ‘before’ lunch. Just cut your lunch
hour short by 10 minutes… that’s all. You don’t
sweat enough to need a shower… don’t worry.
Walking stairs works great, or walking outside…
be creative!

Then 10 ‘harder’ minutes about 2 hours before
you go to sleep. Get your heart rate up to where
you are breathing a little harder.

That’s it.

You can even start with just two sessions of
10 minutes (morning and night) if lunch is out.


Increase Your Fat?

Yep. I want you to eat more dietary-fat…. but I
want you to replace some of your carbohydrates
(starch like rice, potatoes, etc.) with healthy fats
like olive oil, coconut oil and almonds.

Fat dulls the appetite and all three of the fats
above actually help your body burn off its fat-
stores if you decrease your carbs.

Hope this helps you like it did my friend.

Please share your ideas on how You burn fat and stay fit….

It may just help someone else !!

Be Clever to burn Fat !

Be Clever to burn Fat !