Amber’s Fitness Journey

heather-prom

Meet Amber, here is her story!

“In February 2017, I decided to join Applied Fitness. I was nervous that I would not be able to keep up with everyone else. At my very first session,

​​I realized the coaches were on my side, encouraging me, and pushing me, yet showed me modifications to all the exercises we did.

​​I also realized that Applied Fitness was not your typical boot camp.

The caring and family atmosphere that is created here put my mind at ease and helped me focus on me and my goals. Soon coming to boot camp a few days a week quickly turned into a priority of consistently attend a session every day”.

How about you? You ready to be our next Success Story?

Yours In Health,

 

Brian

5 Side Effects of Fat Loss

Image result for side effects

You know how every pharmaceutical commercial ends with a laundry list of possible side effects? The ailments that we could possibly experience if we take it are silently weighed against the possible benefits of the drug. Well, turns out that exercise and good nutrition also come with a laundry list of side effects…
My hope is that by reading the 5 Side Effects of Fat Loss below, you’ll feel the driving motivation that you need to jump into fitness with both feet, and that you’ll find out just how amazing and capable you’ve been to achieve your goal all along.

Side Effect #1: Confidence

Image result for confidenceConfidence is one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.
Additionally, when your confidence increases after losing a few pounds, you’re poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.

Side Effect #2: Money

It may be difficult to understand how losing weight saves you money, but it happens. How? Because one of the best ways to trim pounds is to cut down on the amount of calories you consume every day. When you start eating and drinking fewer calories, that means you don’t have to buy as much food or high-calorie drinks. Additionally, losing weight may make it possible to stop taking certain medications, which will help save you even more money.

On top of that, when you lose weight, you get a boost of confidence. (See previous point.) That boost of confidence will change how you handle yourself at work, helping you make the right impression on your boss, so you can get the promotion you need.

Side Effect #3: Better Health Now

Image result for better health

Go to the doctor with some sort of health condition, and unless it’s the common cold or flu, losing a few pounds can almost always help you manage the condition better. From diabetes to heart disease to joint pain, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.

As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!

Side Effect #4: Better Health Later

Today isn’t the only time your health will improve when you lose some fat. Shed some pounds and you’ll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay.

A few health issues you can cut your risk for by cutting fat are diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.

Side Effect #5: Everything Tastes Better

Image result for better tasteAs you settle into your new fat-burning lifestyle that includes eating healthily and working out regularly, you’ll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won’t swallow it before tasting or chewing. You will take your time and really savor the flavor.
And when you do start chewing your food and enjoying the flavors, your brain will have time to register when you’re full and cut you off before you stuff yourself with more calories than you can burn. Do this regularly and you’ll lose even more fat!

Yours in Health,

Brian

What You Don’t Know Could Hurt You…

How much thought do you put into what you eat? 
If you want to get into great shape then you’ll be interested to know that 80% of your fitness results are attributed to your diet.

In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds.

I don’t blame you for being confused about what you should eat. The media surely doesn’t help. One day the talking heads want you to give up all fats. The next day carbs are the culprit, and then acai berries become the holy grail of weight loss.

The food manufacturers increase confusion by printing misleading labels and bogus health claims.

Sometimes it seems like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food.

The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected.

It’s time to re-examine what you eat.

It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.

I’ve outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:

Red Flagged Ingredient #1: High Fructose Corn Syrup (HFCS)
HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage.

The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including the following:

  • Sauces (including ketchup)
  • Yogurt
  • Energy Bars
  • Soft Drinks / Fruit Juices
  • Processed baked goods
  • Cereals
  • Crackers
  • Ice Cream
  • Salad Dressing
  • Most packaged snack foods

Red Flagged Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat)
Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology.

Check each food label for the word ‘hydrogenated’ and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.

Red Flagged Ingredient #3: Aspartame
Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn’t been proven safe for use as a food additive.

MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.

Red Flagged Ingredient #4: White Sugar
White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells.

Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain.

Red Flagged Ingredient #5: White Flour
White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don’t need that.

Once you cut these 5 items out of your diet, you’ll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time.

If you’re serious about looking and feeling your best through purifying your diet, then focus on eating real food items. Real foods include lean meats, vegetables, whole grains, fruits, nuts and seeds.

Yours In Health,

Brian

P.S. Spring is near! Now is the time to start on your “Summer Body” Download “7 Secrets To Boosting Your Metabolism” to kickstart your metabolism! 

Transform From “Before” to “After”

 

 

 

 

Have you ever seen a really impressive “before” and “after” photo on a weight loss product?

Well, there’s something that the diet industry doesn’t want you to know. There is more involved than just the diet product, and it’s the same across the board.

Look into the eyes of any person in their “before” picture and you’ll see that they are deeply disturbed. The body they have is no longer in sync with the body they are able to accept.

They changed the body that they accept, and became disturbed.

Now look into their eyes in the “after” picture – see the sweet satisfaction? They now live in the body that they decided they could accept. What an amazing feeling that is.

Why are you still living life in your “before” body?

Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.

I’m going to repeat that so it will really sink in.

You have the body that you accept.

Transform from “Before” to “After”
You may not realize it, but you already posses everything you need to transform your body, and it all starts with taking responsibility for the body that you have today.

You are in your current shape because, until this moment, you’ve been OK with it.

Oh I know you aren’t thrilled with it, and you even talk about losing weight and getting fit – but you haven’t changed what you’ll accept.

Here’s how to transform your body in 3 steps:

Step One: Feel Disturbed
It has been said that emotion creates motion. This is essential when it comes to personal transformation. Just like those folks in the “before” pictures, to transform your body you must first decide that you can’t live another day in the body you currently have.

Get your emotions stirred up. Make a list of all the reasons that you’re ready to lose weight and get fit. Get disturbed.

Step Two: Decide What You Want
Without clarity you’ll never get where you want to go. Now that you’re disturbed with the body you have, decide what the body you can accept looks like.

Think in concrete and specific terms. Just like the captions under ‘before” and “after” pictures – “Shannon lost 50 lbs,” “Matt lost 8 inches from his waist,” “Catherine went from a size 20 to a size 4.”

Get a clear picture in your mind of what you’ll look like in your “after” picture and decide what the caption will read.

Step Three: Take Action
The time spent between your inspiration (now) and taking action determines whether you will succeed or fail. Don’t allow yourself to get stuck between inspiration and action – there is always something that you can do immediately.

Action Plan:

You have to get disturbed with your current shape before you’ll take the action needed to transform your body. How do you get disturbed? Try these:

  • Go shopping for a swim suit
  • Try on all of your “skinny” clothes
  • Look at old pictures from when you were in better shape
  • Go to the doctor for a physical

Get Motivated!

Yours in Health,

Brian

P.S Checkout our Facebook page for more information, motivation and health and fitness news! www.facebook.com/appliedfitnessinc

 

Eat More to Weigh Less???

Eat less, move more and you’ll lose weight and improve your health right?  Not so Fast!  ‘Health Professionals’ have been trying to sell this one for a while, yet obesity is at an all time high, heart disease is still rampant and people are still failing at fat/weight loss.  You’ve definitely heard it, definitely tried it and if you’re here, you didn’t get the results you wanted.  So where do you go now?

Lose 10 lbs in 10 days!

When consulting with new clients I often hear about diets they’ve tried: fasting days, juice cleanses, very low calorie diets and the rest. But after all the ‘quick fix’ plans have been tried and have failed, it’s up to me to pick up the pieces.  What most novices don’t realise, is that the quick fix diet plans can work for the short term, maybe between 4-6 weeks and after this it will be unlikely that any progress will continue. These diets usually cause some sort of long term damage in the body, which if left unchecked, will make future fat loss efforts almost impossible.  Not to mention putting back on all the weight they lost and then some just a few short weeks after ending the diet.

Most people don’t eat enough food to support their essential bodily functions on a daily basis, so the body thinks its being starved, yet it learns to survive. Survival does not mean losing weight, but the exact opposite, holding on to it’s emergency energy reserves (fat) at all costs.  Add a couple of training sessions on top of this and you begin to steal more energy from the body, thus starving it even more.  At this point your body will look for ways to make itself more efficient, burn less calories and store more emergency reserves (fat) until the starvation period ends. In real terms this means several vital functions and organs in the body will begin shutting down processes to save on energy. The body will begin to sacrifice costly tissue (muscle) in order to burn less calories and your metabolism will slow down. This means it becomes harder to lose fat and any weight you do lose will likely be your muscle mass deteriorating.  Yes you guessed, you’re on the road to skinny fat!

Eating more for fat loss

When I tell people that I suspect that they’re not eating enough for fat loss, the first look I get from them is one of confusion.  If you really want to lose weight/bodyfat, enough to actually reach your goal and not just lose a few kilos, you need to make sure your plan is sustainable and set up for the long term. If you set out of the gates setting up a plan for rapid fat loss, chances are you’ve cut your calories ridiculously low and committed yourself to an unsustainable training plan of several sessions a week only to to find after a few weeks nothing changes any more. Chances are, you don’t know why this is happening, so I’m going to break it down for you.

Survival of the fattest

The human body, first and foremost is set up for survival. It’s only in recent years (the last 70 or so) that humans have had an abundance of food whenever they’ve needed/wanted it. Before this, real food was rationed, relatively expensive or scarce, so our bodies have been evolutionarily hardwired to store energy (glucose and fat) whenever there is an abundance. Now we have an abundance of food, an increase in calorie density due to processed foods and a distinct lack of nutrients due to the ever growing list of ‘food like products’ the average human body is storing fat faster then ever.  Years ago this would have been an evolutionary advantage, but today it’s leading to death and disease at an alarming rate.  The traditional medical community and government initiatives are trying their best to stop it but have no hope despite their best efforts.  This is because they prescribe the same off the shelf diet advice as most ‘fat loss guides’ and Amazon best sellers; reduce your calories and exercise more.

Calorie Balance and Nutrient Density

Fat loss, no matter how we break it down does come to calorie balance. At some stage during your body transformation plan you will need to control and reduce calories but in my opinion it should never be the first variable you change during your fat loss plan.  Yes calories are important, but where they come from matter a lot more.  All of my clients know that I am against diet club culture that advocate a point system that allow you to have a bag of crisps at lunch or a piece of chocolate cake for dinner as long as it fits into your points plan.  Yes people that have a lot of weight to lose will see some change using this sort of plan because it adds some form of routine to their lives, but they end up putting all the weight back on and them some because the system is flawed.

One of the quickest ways to begin to heal the body is to provide it with nutrients both macro and micro.  So while you’re paying attention to your protein, carbs and fats, you also need to make sure you maintain a healthy vitamin and mineral balance.  People that exercise also deplete minerals at a much faster rate and have a higher vitamin turnover rate so it’s likely that you’ll also have to be on top of you’re supplementation in order to support the body in your athletic endeavours.

Take home message

If you feed your body too many calories, it will store fat.  If you feed your body foods with low or no nutrition, you will store fat, damage your health and age prematurely.  If you reduce your calories too low and exercise too much, you will lose muscle not fat and will damage your metabolism, damage critical glands and organs in the body and make fat loss crawl to a halt. If you don’t have a balance in micronutrients, macronutrients and minerals, your performance will drop, you’ll feel rubbish and fat loss will be an uphill struggle.  On the other hand…

Once you give your body enough nutrients, water and minerals from real food and quality supplementation, you’ll feel great, have an abundance of energy and support your survival.  When your body understands that survival is not an issue, it will begin to be your best ally in the efforts to drop body fat and create a performance machine.  When you focus on good nutrition and supplementation, you’ll probably find that your can eat more than you’ve ever eaten and still lose or maintain your weight.  Focus on improving your life, maximising your health and nourishing your body.  The rest will follow!

Yours In Health,

Brian

Beware: Know The Facts

How much thought do you put into what you eat?

If you want to get into great shape then you’ll be interested to know that 80% of your fitness results are attributed to your diet.

In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds.

I don’t blame you for being confused about what you should eat. The media surely doesn’t help. One day the talking heads want you to give up all fats. The next day carbs are the culprit, and then acai berries become the holy grail of weight loss.

The food manufacturers increase confusion by printing misleading labels and bogus health claims.

Sometimes it seems like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food.

The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected.

It’s time to re-examine what you eat.

It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.

I’ve outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:

Red Flagged Ingredient #1: High Fructose Corn Syrup (HFCS)
HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage.

The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including the following:

  • Sauces (including ketchup)
  • Yogurt
  • Energy Bars
  • Soft Drinks / Fruit Juices
  • Processed baked goods
  • Cereals
  • Crackers
  • Ice Cream
  • Salad Dressing
  • Most packaged snack foods

Red Flagged Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat)
Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology.

Check each food label for the word ‘hydrogenated’ and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.

Red Flagged Ingredient #3: Aspartame
Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn’t been proven safe for use as a food additive.

MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.

Red Flagged Ingredient #4: White Sugar
White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells.

Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain.

Red Flagged Ingredient #5: White Flour
White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don’t need that.

Once you cut these 5 items out of your diet, you’ll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time.

If you’re serious about looking and feeling your best through purifying your diet, then focus on eating real food items. Real foods include lean meats, vegetables, whole grains, fruits, nuts and seeds.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

Yours In Health,

Brian