Don’t Believe It..

I’ve got to warn you, there are myths still going around about strength training.

The truth is that strength training is one of the absolute best things you can do for your health and appearance.

If you’ve fallen for these 5 myths then you’re missing out on tremendous potential results.

It’s a Myth…that Muscle Turns Into Fat

Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order.

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.

It’s a Myth…that Strength Training Doesn’t Burn Fat

On the contrary, muscle mass is your number one ally against fat gains.

A pound of muscle burns 10-20 calories each day, while you’re just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.

It’s a Myth…that Lifting Weights Makes Women Bulk Up

Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which is quite the look you’re going for.

The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort.

The tighter, toned figure of a recreational female weight lifter is every bit feminine.

It’s a Myth…that Strength Training Is For Young People Only

Ha, that’s a used-up excuse that senior citizens across the globe have shattered.

Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine.

Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning.

It’s a Myth…that Light Weights and High Reps Tone Best

This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone.

We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set.

Including strength training as a part of your fitness routine is essential for achieving a fit and toned body.

My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals.

Call or email today and we’ll get you started on the program that’s best for you.

Yours In Health,

Brian

Getting Back On Track

So you took a break from your fitness routine this summer. You ate, you drank, you relaxed, and ate some more.

Well, now it’s time to face the music.

As you look in the mirror after a summer of less-than-healthy eating… Your body is puffy and bloated. Your joints are achy. Your clothes feel tight.

Maybe you are feeling that way right now.

Here’s how to get you back on the fitness fast track.

1) Find Your Focus

Summer happened. You ate things from the “never eat these” list, you drank more that you should have…but now it’s over.

Draw a line in the sand. You’re back now so the bad eating stops now.

If you’re serious about your fitness goals, then the past few weeks were the exception, and not the rule. Don’t beat yourself up for letting loose. Simply get back up, dust yourself off and get focused.

2) Get Hydrated

While summer days can take on many forms, the end result is most often dehydration and water retention. The only way to restore your balance is to get hydrated.

Your first priority in getting back on track is to drink plenty of water throughout the day. Start with a tall glass of water in the morning, and carry a water bottle with you to sip throughout the day.

Don’t add any artificial sweeteners or stimulants to your water – these will sabotage your hydration efforts. For flavor, add sliced fresh fruit, herbs or vegetables to your water, just like at the spa.

3) Cleanse Your System

For your first few days getting back on track I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and lean meats. Whole, real foods will help to restore balance and block out cravings.

Don’t eat any packaged foods for the next few days. This means no snack foods, processed meat slices, dairy, baked goods or alcohol.

Try the recipe for Creole Chicken and Green Beans below – this is a wonderful, whole food dish.

4) Get Some Rest

As relaxing as summer days are, most end with the feeling of exhaustion. Make catching up on sleep a priority over the next few days.

When your body is low on sleep, it becomes easier to make poor eating choices. You’re also less likely to get back into your workouts if you don’t give your body a chance to rest.

Aim for getting a full 8 hours of sleep each night.

5) Jump Back Into Your Exercise Routine

It’s time to sweat out all those indulgences. So lace up your shoes and put on your favorite gym clothes. When you start your first workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute routine.

I have just the exercise plan for you – one that will not only help you recover from your summer but will help keep you motivated and going strong in the future.

If you haven’t joined yet, now is the perfect time for you to start. Together we will get you to your goals with my results-driven method.

Yours In Health,

Brian

Is Diet OR Exercise More Important??

You want what millions of other people do—to be lean and fit. Whether you want to trim off extra pounds so you’ll feel better, look better, or be better prepared to tackle whatever demands come your way, you probably want to find the most efficient way to do it.

Well, with this email, you can figure out if you should put your emphasis on diet or exercise to get the results you want. I present the contenders for your weight-loss attention…

In the Left Corner: Diet

While fad diets have tried their darndest to malign the fine name of dieting, proper diet continues to be a vital way to lose weight. In fact, research has shown that if you’re only going to do one thing in your journey to weight loss, it should be dieting.

What does dieting mean exactly? It means taking very careful note of every bite you put in your mouth. But you can’t stop there. Because paying attention to what you eat isn’t going to make you lose an ounce of weight. You’ve got to take note of it and then reduce the number of calories you consume. If you want to lose even more faster, you’ll even want to make sure your calories are good calories. In other words, you can’t eat just Twinkies and Big Macs every day. You’ll want to go with fresh fruits and vegetables, lean protein sources, and lots and lots of water.

In the Right Corner: Exercise

Like diet, there have been all sorts of fad exercise programs that have spanned from dangerous to ridiculously funny. But exercise hasn’t lost its place in the race for weight loss. Why? Because savvy people realize you’ve got to hit the gym if you’re going to maximize your weight loss. The best technique for weight loss is to burn more calories than you take in, and exercise is your golden ticket for shredding calories and building muscle.

There are other reasons exercise rocks in the world of weight loss. It is the best way to ensure that the weight you drop is fat and not muscle. Also, when you exercise, your muscles tone up and grow stronger. With more muscle, your body’s ability to shave off calories increases, making it easier to burn calories even when you’re doing nothing at all. Diet can’t do that!

Who Wins the Battle?

More than likely, you read this hoping that exercise alone would help you lose weight because you hate the idea of watching what you eat. Or maybe you’re just the opposite, and you prefer to watch your diet but absolutely loathe exercise. Well, there’s bad news for you either way. This battle that has been waging on for decades (okay, make that centuries) is ultimately a draw.

If you’re not willing to eat right and exercise, the success you see today will be gone tomorrow. Try as you might, one of these ingredients alone is not enough to help you lose weight, keep it off, and have an overall healthy lifestyle. In fact, you will find that once you become serious about losing weight, you will be careful about what you eat because you don’t want to put all that exercise to waste. At the same time, you’ll push yourself harder in the gym because you realize you could burn even more calories and get closer to your weight goal today.

So stop pitting diet against exercise and do both. Your good health and leaner self await!

These Foods Have Hidden Sugars

So many common foods secretly contain loads of sugar.

This is a problem since eating an excess of sugar derails your fitness progress and quickly leads to an increase in body fat, and recent studies are proving that sugar is even more dangerous than we once thought.

Your risk of heart attack doubles when 20 percent or more of your calories come from sugar, according to a new study published in JAMA International Medicine.

That’s serious! So, with obesity and heart disease on the line, let’s uncover the 7 common foods that you didn’t know contain sugar. Avoiding these items will help lower your overall sugar intake, increase your fitness results and improve your overall health.

1. Fruit Yogurt
Yogurt is packaged and marketed as a diet food for women, which is outrageous. The pretty little packages may be low in fat, but just one serving contains a whopping 19 grams of sugar.

2. Pasta Sauce
This one may come as a surprise, since pasta sauce is considered to be a savory food, but alas, it has loads of sugar hiding in it. For every half a cup of store bought pasta sauce you’re ingesting 12 grams of sugar.

3. Agave Nectar
Many think of agave nectar as a free pass, since it has been so cleverly marketed as a health food, but sadly this sweetener is just as dangerous as white sugar. Agave nectar is 85% fructose.

4. Dried Fruit
Yes, even our fruit isn’t safe anymore. Most companies are adding extra sugar in with their dried fruit, making it as sweet as candy. Just 1/3 of a cup contains 24 grams of sugar.

5. Granola Bars
It may boast wholesome, whole grains on the package, but your favorite granola bar is hiding a sickly sweet secret. The average packaged granola bar contains 12 grams of sugar.

6. Energy Drinks
When you need an afternoon pick-me-up, think twice before reaching for that energy drink. Mega energy drinks contain up to 83 grams of sugar.

7. BBQ Sauce
There’s a reason that those BBQ chicken wings are finger licking good…all that sugar it’s hiding. A 2 Tablespoon serving will set you back 13 grams of sugar.

I encourage you to start eliminating the sugar-packed foods in your diet today. Your body and your heart will both be in better shape for it.

And let’s not forget the place that a challenging, consistent exercise program has in your quest for good health and a fit physique. My programs are specially designed to blast fat and to build muscle in all the right places.

Yours In Health,

Brian

Avoid These 7 Foods

Are you eating these wrong foods?

I see it happen all the time…fat loss results that are trashed by eating the wrong foods. Please don’t let this be you. You exercise hard, so keep your results by avoiding these 7 foods:

1) Don’t Eat: White Pasta

White pasta will never be OK to eat when your goal is to look 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.

2) 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 you 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

3) 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 the sugar and other harmful additives in granola bars while still enjoying a convenient energy boost.

4) 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.

5) 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: Grain-Free Mini Muffins

The recipe below Grain-Free 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.

6) Don’t Eat: Flavored 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.

7) 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 drop fat 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.

Yours In Health,

Brian

Want Lean, Toned Abs? Here’s How….

A toned, lean stomach is the ultimate sign of a fitness plan that’s working.

It’s also one of the hardest things to achieve.

Maybe you’ve given up on your abs after doing thousands of crunches only to see zero results. I honestly don’t blame you.

It’s time that you forget everything you’ve heard about how to sculpt your abs. The truth is that crunches simply won’t give you a six-pack. Ever.

Doing crunches with the hope that it will turn your midsection into a washboard is to operate under the most widely held fitness myth. I’m talking about the spot reducing myth. Here’s the truth: training one area of your body will not specifically burn fat from that area.

Even those who have heard that spot reducing is a myth often still train as if it is true. So here’s the hard truth that you need to face: Doing crunches will not magically make your tummy shrink, it will not cause your muffin top to melt away, and it will not give you washboard abs.

Only a reduction in body fat will do that for you.

So want the secret to great abs? Drop some body fat with a of fat burning cardio, resistance training, and clean eating.

It is very possible for you to dramatically shape up your midsection. Yes, I’m talking to Y-O-U. Weight loss is not reserved only for the people you see on the Biggest Loser or on exercise equipment infomercials. You can do it too.

Let’s determine if your current routine is getting you closer to that six-pack, or if you have simply been burning time. Answer the following two questions to find out…

How many times per week do you exercise? If you answered with anything less than 4 fat burning workouts per week then that’s the first thing getting between you and streamline abs. What is a fat burning workout? A routine that incorporates intense cardiovascular training with challenging resistance training. Does this describe what you do?

I’m sorry to be the one to break this to you but walking on the treadmill for 30 minutes at a comfortable pace isn’t a fat blasting routine. Neither is a leisurely, not-a-drop-of-sweat 20 minutes on the elliptical machine. The truth is that exercising smart allows you to dramatically increase your results while spending less time in the gym.

Cardio exercise is most beneficial when done at an effective level of intensity. This doesn’t mean that you should be gasping for air. It does mean that you need to dig down and push yourself. Every time.

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

Do you eat clean? Diet is the number one reason that most people don’t have great abs. If your diet is out of control, then your abs will be too. To trim your waist, start by trimming the junk out of your diet, regardless of how hard you exercise.

  • Don’t eat too much. Do you know approximately how many calories you eat each day? The best way to find out is to record every single thing that you eat for a few days. Take those numbers and do an evaluation—feel free to recruit me to help out with this part. Together we’ll come up with improvements for your diet and adjust your calories for maximum results.
  • Cut out the junk. While this may seem obvious, your definition of “junk food” may need to be updated. Start with anything that contains sugar. Refined sugar is one of the biggest ingredients in the junk food world—it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sweet treats. Processed fat is another monster to avoid. As a rule of thumb, view all processed or refined items as junk food, and kick them to the curb.
  • Eat when hungry. You’ve been told to never let your metabolism “crash” by going hours without eating, but it turns out that all-day snacking may be counter-productive. Instead of trying to schedule meals and snacks for certain times throughout your day go with how your body feels. If you are hungry then have a small, protein-based snack. If you aren’t hungry then don’t force a snack on yourself in the name of fueling your metabolism.

Now you know why just crunches will not get you the abs of your dreams. While it is important to exercise your abs a couple of times a week, don’t expect fat to fall of that area after thousands of crunches.

If you seriously want to flatten and sculpt your waist then all you have to do is decide that you really want it. Commit to yourself. You deserve it.

Come see me for fat blasting workouts that deliver the results you want. Together we will get you on a program that will melt the fat off your abs, exposing shape and definition—with visible results.

Yours In Health,

Brian

Here Is How To Reach That Health and Fitness Goal

Do you have unmet goals? If so, you aren’t alone. Most people live with unfulfilled aspirations.

Unfortunately, many widely used self-help techniques fail to deliver results.

Case in point: You’ve probably heard of the “Yale Goal Study” where researchers interviewed Yale’s 1953 graduating class, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% of the class who had written down their goals had accumulated more personal wealth than the other 97% combined.

Very compelling story, but complete fiction.

The “Yale Goal Study” never happened, though motivational speakers and self-help books have quoted it for years.

Best-selling author and psychologist Richard Wiseman went on a mission to craft a no-nonsense response to the bogus self-help techniques. Using a diverse range of scientific data, he uncovered a proven approach to achieve any goal.

The following 5 successful techniques (Do This) and 5 unsuccessful techniques (Not That) are from Wiseman’s book, 59 Seconds Change Your Life in Under a Minute.

1) Do This: Make a Step-by-Step Plan.

If you are serious about achieving your goal, then you need to create a step-by-step plan on how to do it.

Successful goal-achievers break down their overall goal into sub-goals. Each sub-goal needs to be concrete, measurable and time-based.

  • Not That: Motivate yourself by focusing on someone that you admire.
    Studies show that focusing on someone you admire is not a strong enough motivator to see you through your goal.

2) Do This: Tell Other People About Your Goal.

How badly do you want to achieve your goal? If you want it bad enough, you’ll tell your friends and family.

This technique works on two levels. First, you’ve put yourself on the spot by letting the world in on your goal, so it’s all-eyes-on-you. Failure would be public. Second, your friends and family are there to offer support and encouragement. Don’t underestimate the psychological power of having someone in your corner.

  • Not That: Think about the bad things.
    When you focus on the negative it becomes your reality.

3) Do This: Focus on the Good Things When Achieving Your Goal.

Remind yourself of the benefits associated with achieving your goal.

Make a checklist of how life will be better once you have achieved your aim. This gets your focus on a positive future, one that’s worth the effort.

Not That: Try to suppress unhelpful thoughts.

Rather than trying to erase that image of chocolate cake from your mind, learn to deal with the reality of temptation head-on.

4) Do This: Reward Your Progress.

Studies show that attaching rewards to each of your sub-goals encourages success.

Your rewards should never conflict with your major goal. When aiming to lose weight, never use food as a reward.

  • Not That: Rely on willpower.
    Willpower alone rarely gets anyone to their goal.

5) Do This: Record Your Progress.

Make your plans, progress, benefits and rewards concrete by expressing them in writing.

Use a hand-written journal, your computer or a bulletin board to chart your progress. This process is priceless for maintaining motivation.

  • Not That: Just fantasize about life after achieving your goal.
    Daydreaming is fun, but simply fantasizing about your new life will not make it a reality.

Are you ready to achieve your fitness and weight loss goal once and for all? Call or email me now to get started on your spectacular body transformation.

Now is your time to get into the best shape of your life!

Yours In Health,

Brian

Oh The Dreaded Plateau

You’ve been working hard on your fitness game and it paid off. The pounds started to drop! And then one day your results stopped. You keep putting in the same effort without any sign of improvement.

You’ve hit a frustrating plateau.

Or have you? Before you blame a fitness plateau for your lack of results let’s critically consider the following:

1. Your Diet: It’s human nature to begin to slip on your nutrition after a few weeks of stringent diligence. A small treat here, and a bite of something there, and before you know it you’ve fallen back into old eating habits. If your results have stopped then take the next few weeks to track your nutrition and hold yourself accountable for every bite.

2. Your Workouts: If your nutrition has truly stayed on point then your workouts could be the problem. Are you slacking on the final few reps? Have you reduced your overall intensity in the gym? Did you skip a few sessions last week? Before you blame a plateau for your reduced results take a really hard look at your effort in the gym. Rededicate yourself to pushing as hard as you can.

3. Your Sleep: This is a tough one for so many people, but you simply must be getting adequate sleep in order to lose fat and develop muscle. Your body needs close to eight hours of sleep each night in order to recover from your workouts and to maintain balanced hormone levels. Getting to bed on time is vitally important to your fitness results.

If you have tackled the three steps above and still don’t see the number on your scale moving in the right direction, then move on to these next plateau-busting steps…

4. Track Your Efforts: It’s time to get meticulous with tracking your fitness efforts, from exactly what your workouts consist of, to exactly what and when you eat in order to constantly improve. Make it your goal to outdo yourself every day. If you’re constantly performing better today than you were yesterday, then your plateau will quickly become a distant memory.

5. Track Your Results: Simply checking your weight on the scale is not a thorough enough measurement for your progress. Start tracking additional metrics for change. Take your measurements. Have your bodyfat tested. Take pictures of yourself weekly. It’s important to be fully aware of how your body is changing as a whole unit, not just the number on the scale. You may be surprised to find that your body fat has been dropping while your weight has stayed the same.

See me for additional strategies on breaking through your fitness plateau. Together we will get you on a program that will melt fat and expose shape and definition.

Yours In Health,

Brian

No-Fail Fat Loss Plan (Just In Time For Summer)

Ready for summer? Warmer weather, shorts, tank tops and bathing suits are just around the corner. Are you ready for it? What if you spent the next 30 days dropping excess pounds and getting into better shape before hitting the beach? Then you could ride out the summer months fitter than ever and more likely to eat healthier, indulge less and stick with your workout schedule.

Sound good?

I’ve got just the no-fail fat loss plan to get you there. Follow these 5 steps to transform your body over the next 30 days…

1) Go Gluten Free: Going gluten 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) Exercise 5x’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 your body is fantastic incentive to keep going.

4) Enjoy 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) Join My Program: 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 before summer vacation!

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. Yours In Health,

Brian

Your Sweet Tooth Has Gotten You Into Trouble

Just think of the clean eating streaks that you’ve abandoned for a slice of cake, and all of the extra calories you’ve eaten just to have a taste of something sweet before bed.

Where’s that sweet tooth 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 are delicious and tempting, but the life-long repercussions far outweigh the momentary pleasure.

To help you conquer your sugar craving once and for all, I’ve identified 5 sweets you should ditch, and a healthy substitute for each.

1) Ditch this Sweet: 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.

Do This: Swap 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).

2) Ditch this Sweet: Baked Goods

Cake, cookies, brownies, pastries, donuts, and pies are filled with sugar. 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.

Do 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.

3) Ditch this Sweet: Ice Cream & Frozen Yogurt

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.

Do This: Mix unsweetened, nonfat Greek yogurt with a scoop of vanilla protein powder and mix in some chopped, fresh fruit. This creamy delight is much lower in sugar than ice cream and tastes amazing!

4) Ditch this Sweet: Soft Drinks

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

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

Do 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.

5) Ditch this Sweet: 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 bunch of sugary calories.

Do This: Make your own healthy blended drinks at home by using natural sweeteners like stevia, or simply by using fruit. Blend a delicious protein shake with ice, milk and protein powder.

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 happier 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 or email today to begin your transformation

Yours In Health,

Brian