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5 Habits for Rapid Fat Loss

The best kind of fat loss is steady fat loss. And while a slow-and-steady approach to weight loss will ensure that you keep the weight off for good, Here are a few tricks to help you burn fat as fast as possible.
So if you’re ready to speed up your fat loss (and are willing to do the work necessary!) keep reading…Best Frisco Fat Loss Program
But, before we get into this I want make on thing clear… Fat loss is not always a linear progression.  This means there will be ups and downs and even stagnation, you need to be prepared for this.
I also always recommend to clients they only “diet hard” for about 6 to 8 weeks, then slightly increase they calories so they’re body gets used to this new “set point”  This one simple strategy helps stop the Yo-Yo-ing that most of us experience… Yes, I throw myself in this crowd, too.  The picture to the right lay out what happens in a simplified manner.
As a “Former Fat Boy” I topped out at 217 pounds in college (I’m only 5′ 6″) and have had my fair share of weight loss ups and downs… It’s why I decided to do what I do for a living.  I hated how I felt, what I saw in the mirror and while I was strong – I looked like crap.

So here we go, my 5 tips for you…

Rapid Fat Loss Habit #1: Bottoms Up! It’s not always easy to get to the water cooler or the sink. But if you’re going to shred pounds, you’re going to have to keep a tall glass of water nearby. There are many perks to drinking down plenty of water. Doing this helps you feel fuller, which keeps you from overeating or thinking you’re hungry when you’re actually thirsty.

Drinking water instead of other drinks also keeps you from ingesting additional, unnecessary, and worthless calories. And finally, if your body is going to perform at its peak, it needs to be well hydrated. Drinking plenty of water helps all your bodily functions operate well, which prevents you from holding onto water weight and suffering avoid constipation, while also giving you what you need to push through the final stages of a difficult workout.

Rapid Fat Loss Habit #2: Be a Planner

Like flying by the seat of your pants? Then you’re going to struggle to shave off pounds in a fast or even slow manner. Losing fat fast requires you to be disciplined.

The beginning of discipline is a good plan. Know when you’re going to the gym, how many calories you’re going to eat and what foods the calories will come from, and how you are going to avoid giving in to that tempting piece of chocolate cake. Once you have your plan, you’ve got to do the hard part: stick with it. If you’re willing to do this, your fat stores will burn away in no time.

This could easily rival for the #1 spot.  Planning is key, guess requires energy and decision making and let’s be honest – we wouldn’t have gotten the the point we’re at if we had good decision making skills when it came to food.

Burn Fat fast Frisco personal trainersRapid Fat Loss Habit #3: Get Intense with Your Routine

Maintaining a steady pace on the treadmill will help you improve your overall health, but it isn’t the best tool for burning fat quickly. To speed up your fat-burning process, you’ll want to add some HIIT into your exercise regimen. During a HIIT (high-intensity interval training) workout, you mingle bursts of intense exercise with lighter exercise.

This could involve running, cycling, swimming, or other aerobic exercises. Whatever exercise you choose to do, do it hard for 30 seconds, take it easy for 60 to 90 seconds, and then go full force again for 30 seconds, repeating the cycle for 30 minutes.

We combine this type of exercise in all of our programs, frankly, because it works.  Whether it’s out personal training or our metabolic conditioning program you get a healthy dose of HIIT.

Rapid Fat Loss Habit #4: Lift WeightsBest Frisco Personal training

Think you can burn fat fast by doing nothing but cardio or HIIT? You can. But you can do it faster and better by mixing in some weight-lifting sessions. In fact, if you don’t add weight lifting into your regular routine, you may begin to lose muscle. The scale may go down, but if you’re dropping muscle mass, you’re setting yourself up for disaster.

When shooting to burn off fat, nothing helps more than extra muscle. Added muscle helps you feel better and perform tasks of daily living with greater ease, while improving your metabolism and ultimately helping you burn more of that pesky fat!

The most successful clients we have do a combination of Personal Training and Metabolic Conditioning on alternating days.  The results are staggering.

salmonRapid Fat Loss Habit #5: Eat Right

You know that what you put in your mouth is either going to fuel you to get through the day or simply add some pudgy inches to your waistline. So choose wisely! Fresh fruits, vegetables, lean proteins, and healthy fats all give you the upper hand on burning fat.

But it’s not just the foods you eat. It’s how you eat them. Chew slowly, use a smaller plate, and leave the food dishes in the kitchen. When you’re finished with your plate of food, relax and give your brain time to figure out that your stomach is full. Then take the cue and stop eating. These small steps may seem significant, but they will boost your fat-burning potential exponentially.

In addition, track your calories and foods eaten.  You may be surprised and how much you’re actually over eating or under eating, which will  make it just as hard to lose fat.  We use a software program with our clients that actually tracks their food and will plan out a weeks worth of meals and print them a grocery list.  It takes all the guess work out of it.

I’d love to give you more of my expert, fat burning tips – if you’d like me to help you get your to your ideal, toned body faster than you thought possible. you cna aply for a 28 Day Ignition Jump Start Trial HERE —->>>> 28 Day Ignition Jump Start Trial <<<<——

Your Coach and Friend
BJ Bliffert
Best Selling Author
USA Today Featured World Fitness Elite Trainer of the Year

Holiday Survival Workouts

Let’s face it: Getting in the best shape of your life is likely not a priority during the holidays. Everywhere we turn, there are tempting foods and drinks, from treats at office parties to our own traditional family favorites. When you add in a busy, stressful schedule filled with shopping and get-togethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as our scales are concerned.

The good news is that you really can get through the holidays without gaining weight. It will take some effort, but you will thank yourself a thousand times when January 1 rolls around and you have no regrets!

This article gives you 5 quick and easy-to-follow workouts that take about 20 minutes to complete and burn fat hours after you’ve finished the final exercise. Each workout has a video that I recorded that shows you how to do each exercise. If you ever have any questions, you can contact me using my information at the beginning of the guide (really, you can!).

What makes these workouts different from those you might find in a magazine or online? Simple: These are designed for the busiest time of the year. We know you don’t want to waste your holidays spending endless hours in a gym. That’s why each of these effective workouts can be done at home with minimal equipment!

But Wait, There’s More!

As a bonus, I’m including 14 of my favorite holiday recipes that are seriously delicious and don’t hurt your waistline. I guarantee you’ll love these, so give them a try and let me know what you think—I bet you’ll be surprised that they taste so good while being healthy!

What You Need

Below are 5 workouts that you can do anywhere, anytime. All the workouts are designed to take 15-20 minutes and will burn fat long after the workout has ended.

We recommend buying a set of resistance bands to complete the workout program. This will improve your results by revving up your metabolism.

How to Do It

Each week, complete 2 workouts with 1-2 days of rest between workouts. For most people, making time for each workout is harder than completing it. For this reason, we recommend doing each workout first thing in the morning. For better results, complete 3 workouts each week.

Each workout has a different set of exercises for you to complete as well as a different focus to keep variety high and encourage maximal results. Follow the directions and watch the accompanying video before beginning a given workout. During each workout, adjust the intensity as needed.

Remember, each workout is only 20 minutes, so keep the intensity high!

15-Minute Metabolism Booster

Perform as many rounds of the following as possible in 15 minutes. Rest as needed. The target is to complete 5-6 rounds in this timeframe. If you complete more than that, make the exercises harder.

A1 Jump Squat (hold 2 sec at bottom) – 8 reps

A2 Push Up (increase difficulty by lowering for 3 sec) – 8 reps

A3 Lateral Lunge – 8 reps each leg

A4 Bodyweight Core Row – 8 reps each Arm

A5 Burpees – 10 reps


Holiday Complex

Complete the following exercises in a circuit fashion without putting the dumbbells down. This is called a complex. Choose your weight based on the movement that limits you the most.

Complete 3-5 sets of this complex with 60 sec rest between complexes. This workout is ideal for a pair of dumbbells or a resistance band.

A1 DB Deadlift – 6 reps

A2 DB Hammer Curl – 6 reps

A3 DB Front Loaded Reverse Lunge – 6 reps

A4 DB Bent Over Row – 6 reps

Resistance Band Power

Perform each exercise for 60 sec and rest for 15 sec before moving on to the next exercise. At the end of the circuit, rest for 60 sec and then repeat for 3 total rounds.

A1 Band Front Squat

A2 Band Plank Holds

A3 Band Split Squat Right

A4 Band Split Squat Left

A5 Band Row

A6 Band Sprints

Superset Super Workout

Perform each exercise pairing using a 15 sec on / 15 sec off format. You will complete 4 rounds of each exercise for 8 total rounds per pairing. After finishing all 8 rounds of a pairing, rest 60 sec before moving to the next pair.

A1 BW Skier Swing

A2 Push Up

B1 BW Squat

B2 DB High Pull

C1 Supine Hip Extensions

C2 Hollow Body Holds Progressions


This is the do-anywhere workout! “EMOM” means “Every Minute On the Minute.” Perform the exercise(s) listed for the specified number of reps at the top of every minute. When you have finished that number of repetitions, rest until the next minute begins, then perform the specified number of repetitions again.

Use a timer, clock, or watch to track your time.

Choice 1

  • Perform 10 burpees every minute for 10 total minutes.

Choice 2

  • Perform 10 squats and 5 push-ups every minute for 10 total minutes


BONUS: Healthy Holiday Recipes

Delicious Substitutes for Traditional Favorites

Bacon and Chive Sweet Potato Biscuits

Prep Time: 30 minutes

Cook time: 30 minutes

Yields: 12 servings


  • 1 large sweet potato or yam (equivalent to 2 cups mashed)
  • 3 Tbsp. Coconut Flour
  • 3 eggs, whisked
  • 6-8 strips of bacon, diced
  • Leftover rendered fat from bacon
  • 3-4 Tbsp. chives, thinly diced
  • 1 tsp. baking powder
  • ½ tsp. garlic powder
  • Himalayan sea salt and pepper, to taste


  1. Preheat oven to 415 F.
  2. Poke holes in your sweet potato with a fork.
  3. Place in oven and bake for 30-40 minutes or until soft.
  4. Once the sweet potato is done baking, turn over down to 375 F.
  5. When your sweet potato is almost done cooking, place your diced bacon into a skillet and brown until crispy. Then place your cooked, crispy bacon on a plate covered with a paper towel to soak up the excess fat. The fat that is left behind in the pan, you will use in your biscuits.
  6. When your sweet potato is done, peel and place in a bowl and mash with a fork.
  7. Then add in your eggs and mix well. Add bacon fat and mix.
  8. Add in your dry ingredients: coconut flour, baking powder, garlic powder, and salt and pepper.
  9. Finally add your diced cooked bacon and chives. Mix thoroughly.
  10. Now line a baking sheet with parchment paper and use a large spoon to drop your biscuits on the sheet, shaping them as needed. Try to make them all equal in size so they cook the same.
  11. Place in oven and bake for 22-27 minutes.
  12. Let rest.
  13. Top with some melted grass fed butter or ghee.
  14. Notes: if you don’t use bacon/bacon fat, add ¼ cup coconut oil, melted.

Original recipe from PaleoOMG

Cauliflower Mashed Potatoes


  • 1 head of cauliflower
  • 1-2 Russet potatoes
  • 2 Tbsp. butter
  • ½ tsp. salt
  • 1/8 tsp. white pepper
  • 1 Tbsp. chives
  • 1 container plain Greek yogurt (about 1 cup)


  1. Wash and peel potatoes. Cover potatoes with water in a large saucepan. Bring water to boil and then turn down to medium heat and cook for 10-15 minutes. Cook long enough that you can put a fork through them.
  2. Put 2-3 inches of water in the bottom of your steamer pan. Bring water to a boil and then turn down to medium to high heat. Wash and then cut cauliflower in 2-3 inch pieces. Steam for 10-12 minutes.
  3. Combine potatoes and cauliflower and mash. If you have a food processor, you can get a smoother consistency.
  4. Add butter, salt, white pepper, chives, and Greek yogurt. Mix thoroughly.

Christmas Cranberry Granola

Prep Time: 10 minutes

Cook Time: 1 hour 15 minutes

Yields: (24) ¼ c. Servings


  • 1 cup each, Coconut Flakes, Walnuts, Pecans, Hazelnuts, Almonds, Pepitas
  • ¼ cup Chia Seeds
  • ¼ cup Coconut Oil
  • ½ cup Unsweetened Applesauce
  • 2 tsp. Cinnamon
  • ¾ tsp. Himalayan Sea Salt
  • ¼ tsp. Stevia Extract Powder
  • 1 tsp. Vanilla
  • 1 Recipe Sugar-Free Dried Cranberries (see next page for recipe & directions)


  1. In a large bowl, mix together nuts & seeds.
  2. In a separate small bowl, mix together coconut oil, unsweetened applesauce, cinnamon, Himalayan sea salt, stevia, and vanilla extract.
  3. Add the sauce to the nuts & seeds and thoroughly mix.
  4. Line a large baking pan with parchment paper and evenly spread out granola.
  5. Bake at 250 F for 1 hour and 15 minutes, stirring in 15 minute intervals.
  6. Rough chop cranberries and mix with granola once cooled.
  7. Store in a sealed Mason jar or container.

Sugar-Free Dried Cranberries

Prep Time: 10 minutes

Cook Time: 8 hours

Yields: 6 servings


  • 12 ounces Cranberries
  • ½ cup Water
  • Sugar-Free Sweetener

Sweetening Options (choose 1)

  • ½ tsp. Stevia Extract Powder
  • ¼ tsp. Stevia Extract Powder + 4 Tbsp. NOW Xylitol, Non-GMO
  • ¼ tsp. Stevia Extract Powder + 6 Tbsp. NOW Erythritol Granular


  1. In a saucepan add ½ cup water + sugar-free sweetening option.
  2. To the sweetened water add 12 ounces of cranberries.
  3. Stir cranberries around to coat and turn heat to medium-high.
  4. Cook cranberries for about 10 minutes until they have all popped. Use the back of a spoon to pop the cranberries that are stubborn.
  5. Remove from heat and let cool for 10 minutes.
  6. Line a sheet pan with doubled up paper towels and then lay a sheet of parchment paper over top.
  7. Spread cranberries out and dry in oven at 170 for 7-8 hours.
  8. After 4 hours take cranberries out of the oven and using spatula transfer them to a new sheet of parchment paper, spreading them out some.
  9. Return to oven for another 3-4 hours.
  10. The cranberries are done when they are no longer wet; you choose how chewy you want them. The longer you go the chewier they are.
  11. Let cool, separate and store in a sealed container.

Original Recipe by Healthy Living How To

Ginger Spice Cookies

Prep Time: 15 minutes

Cook Time: 20 minutes

Yields: 25 (2 ½ inch) cookies


  • 2 cups coconut flour
  • 1 cup finely chopped pecans
  • 3 Tbsp. unsweetened shredded coconut
  • ½ tsp. Stevia Extract Powder
  • 2 tsp. ground cinnamon
  • 1 tsp. ground allspice
  • 1 tsp. ground ginger
  • 1 tsp. grated nutmeg
  • 1 tsp. baking soda
  • 1 cup coconut milk
  • 1 cup melted coconut oil
  • ½ cup sugar-free vanilla syrup (DaVinci and Torani make good ones)
  • 3 large eggs, lightly beaten
  • 1 Tbsp. grated lemon zest
  • 1 tsp. pure almond extract
  • Unsweetened almond milk (optional)


  1. Preheat oven to 325 F, grease a baking sheet or line sheet with parchment paper.
  2. Stir together the coconut flour, walnuts, shredded coconut, sweetener, cinnamon, allspice, ginger, nutmeg, and baking soda in a large bowl.
  3. Whisk together the sour cream or coconut milk, oil, vanilla syrup, eggs, lemon zest, and almond extract in a 4 cup measuring cup.
  4. Add the egg mixture to the coconut flour mixture and stir just until incorporated. (If the mixture is too thick to stir easily, add the unsweetened almond milk, 1 Tbsp. at a time until the consistency of cake batter.)
  5. Drop 1-inch mounds onto the baking sheet and flatten. Bake for 20 minutes, or until a toothpick comes out clean. Cool on racks.

Original Recipe from Wheat Belly

Green Beans with Almonds


  • 1 lb. green beans
  • 1/4 cup slivered almonds
  • 1 Tbsp. ghee


  1. Wash the greens beans and trim ends.
  2. Boil 2 cups of water in steamer pan.
  3. Steam green beans for 12-15 minutes or until tender.
  4. Mix cooked green beans, almonds, and ghee.

Pumpkin Pie Smoothie Recipe


  • Ice
  • ½ cup unsweetened, vanilla almond milk
  • ½ cup pumpkin puree
  • ½ banana
  • 1 scoop Prograde Vanilla Protein
  • Pumpkin Pie Spice – to taste


  1. Combine all ingredients and blend. Enjoy!

Original Recipe by Fit Yummy Mummy

Carnival Squash


  • 2 Carnival squash
  • 4 tsp. Ghee or Organic Butter
  • Himalayan Sea Salt


  1. Cut squash in half.
  2. With a spoon, scoop out seeds.
  3. Add 1 tsp. of ghee or butter to each squash half.
  4. Sprinkle with sea salt.
  5. Roast; cut side up, on a baking sheet covered in parchment paper at 400 F for 50-60 minutes.
  6. Cool and then eat from the squash bowl or scoop out contents.

Delicata Squash


  • 1-2 Delicata squash
  • 1-2 tsp. ghee or Organic butter per squash half
  • Himalayan sea salt


  1. Wash the squash and cut in half lengthwise.
  2. Scoop out the seeds with a spoon.
  3. Lay the squash halves cut side down in a glass-baking dish.
  4. Bake at 400 F for 25 minutes or until you can easily put a fork through it.
  5. Once cooled scoop squash out and mix with ghee or butter and sprinkle with salt.

Pumpkin Pie with Nut Crust

Yields: 6-8 Servings

Nut Crust

Prep Time: 5 minutes

Cook Time: 15 minutes


  • 1 cup Almond Flour/Meal
  • ½ cup Bob’s Red Mill Hazelnut Meal/Flour
  • ¼ cup Extra Light Olive Oil or Coconut Oil
  • Pinch of Himalayan Sea Salt


  1. With a fork, mix oil with nut flour and salt until you have a “crumble-like” texture.
  2. With fingers, pat curst into bottom and halfway up the sides of a 9-inch pie plate.
  3. Bake at 350 F for 15 minutes or until lightly brown.
  4. Much be completely cool before filling.

Pumpkin Pie

Prep Time: 3 minutes

Cook Time: 50 minutes


  • 15 oz. Can Farmer’s Market Organic Pumpkin
  • 5 oz. Can Native Forest Organic Coconut Milk
  • ¾ tsp. Ground Cinnamon
  • ½ tsp. Ground Nutmeg
  • ¼ tsp. Ground Ginger
  • ¼ tsp. Ground Cloves
  • ½ tsp. Himalayan Sea Salt
  • 1/8 tsp. Stevia Extract Powder
  • 2 Large Organic Eggs
  • 1 Nut Crust


  1. Mix pumpkin, coconut milk, spices and stevia together.
  2. Add eggs and mix slowly just until thoroughly mixed.
  3. Pour pie filling into nut crust.
  4. Bake at 425 F for 15 minutes, then reduce temperature to 350 F for an additional 35 minutes.
  5. Thoroughly cool and chill before serving.

Original Recipe by Healthy Living How To

Raw Cookie Dough Bites

Prep Time: 15 minutes

Yields: 15 bites


  • 2 cups blanched almond flour
  • ½ tsp. baking soda
  • ¼ tsp. sea salt
  • ¼ cup coconut oil (solid but soft)
  • 1 Tbsp. honey
  • 2 Tbsp. almond butter
  • 2 tsp. pure vanilla extract
  • mini dark chocolate chips
  • stevia to taste, if additional sweetener is needed


  1. Whisk together the flour, baking soda, and salt in a medium bowl.
  2. Combine the oil, honey, almond butter, and vanilla in a separate, smaller bowl.
  3. Pour wet mixture into the dry mixture and combine well. Your own two hands do the best job of getting it all combined. If you find the mixture is too dry and crumbly, add a tablespoon of water at a time until you reach cookie dough consistency.
  4. Taste, and add stevia if you prefer the dough sweeter.
  5. Mix in the desired amount of chocolate chips and roll into 1 to 1 ½ inch balls.
  6. Store in the refrigerator. They should keep for several days, although they tend to dry out the longer they are stored.

Notes: The more you work the dough, the more the coconut oil will melt, resulting in the balls getting greasy. Return the dough to the freezer to re-harden if this bothers you. This recipe doubles well. You can even make these in a food processor. Just process the dry ingredients and add the wet ones once you’ve mixed them together.

Sausage & Apple Stuffing

Bread Cubes


  • ¼ cup Bob’s Red Mill Hazelnut Meal/Flour
  • ¼ cup Bob’s Red Mill Almond Meal/Flour
  • ¼ cup Bob’s Red Mill Flaxseed Meal
  • 1 tsp. Rumford Baking Powder
  • 2 pinches Himalayan Sea Salt
  • 2 Large Organic Eggs


  1. In a small bowl, scramble eggs with a whisk.
  2. In a separate bowl mix dry ingredients.
  3. Add eggs to dry ingredients and mix.
  4. Pour into a mini-loaf pan sprayed with non-stick spray.
  5. Bake at 350 F for 22 minutes.
  6. Remove from oven and cool on a wire rack.
  7. Slice bread into 9 slices and then each slice into 12 cubes.
  8. Return to oven for 15 minutes to dry and crisp.


Prep Time: 15 minutes

Cook Time: 40 minutes

Yields: 4-6 servings


  • 1 lb. Fresh Ground Pork Sausage (Mild)
  • 4 Stalks Organic Celery, Chopped
  • ¼ cup Organic Onion, Chopped
  • ½ Medium Organic Fuji Apple, Chopped
  • 1 Recipe of Bread Cubes
  • 2 tsp. Poultry Seasoning
  • 1 tsp. Himalayan sea salt
  • 4 Tbsp. Unsalted Organic Butter, Melted
  • 2 Large Organic Eggs
  • 1/3 cup Organic Chicken Broth


  1. Brown pork sausage with celery and onion. Drain.
  2. In mixing bowl, add bread cubes, sausage, apple, poultry seasoning and salt.
  3. Whisk together eggs, butter and broth then pour over stuffing. Gently mix.
  4. Bake stuffing in covered casserole dish at 350 F for 30 minutes. Uncover and bake for an additional 10 minutes.

Original Recipe from Healthy Living How To

Spinach & Crab Dip

Prep/Total Time: 25 min.

Yields: 16 servings


  • 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
  • 1 package (8 ounces) cream cheese, cubed
  • 1-cup (8 ounces) plain yogurt
  • ½ cup grated Parmesan cheese
  • ½ cup Earth Balance Olive Oil mayo
  • 2 garlic cloves, minced
  • 1 tsp. crushed red pepper flakes
  • ¼ tsp. Himalayan sea salt
  • 1 can (6 ounces) lump crabmeat, drained
  • Assorted vegetables and Mary’s Gone Crackers


  1. In a large saucepan over low heat, combine the first nine ingredients. Cook and stir until cream cheese is melted. Stir in crab; heat through.
  2. Transfer to a serving bowl; serve with vegetables and crackers. Refrigerate leftovers.

Original Recipe by Taste of Home, Healthy Cooking

Roasted Vegetable “Chips”

Potato chips are a popular salty snack and a classic favorite of many, but a typical serving of potato chips runs around 250 calories, 20 grams of fat and only 1 gram of dietary fiber. This dish combines the benefits of high-fiber vegetables while satisfying a salty, crispy craving at the same time. For only 40 calories, 0.5 grams of fat and more than 2 grams of waist-slimming fiber, you can still enjoy a salty and tasty snack without excess calories. Serve this dish in bowls during a family get together or party to give your guests a guilt-free, tasty snack to enjoy.

Yields: 6 servings


  • Cooking spray
  • 2 medium zucchini, sliced crosswise into 1/8-inch thick slices
  • 2 medium yellow summer squash, sliced crosswise in 1/8-inch thick slices
  • 3 large carrots, peeled and sliced diagonally into 1/8-inch thick slices
  • 1 teaspoon salt, or to taste
  • 1 tablespoon oregano, or to taste


  1. Preheat oven to 200 F. Coat 2 large baking sheets with cooking spray.
  2. Place zucchini and squash in a single layer on one baking sheet.
  3. Place carrots on other sheet in a single layer.
  4. Coat vegetables with cooking spray and season tops of vegetables with salt and oregano.
  5. Roast for 1 hour, then rotate trays. Roast until vegetables are crisp and dry, about 30 to 60 minutes more.

There you have it!holiday image cover

Everything you need to help you fight the dreaded holiday weight gain we fear every year.


If you want your own Holiday Survival Guide complete with recipes, workout and exercise demo videos CLICK HERE to get yours for FREE!

Post Workout Recovery

Post Workout Recovery

Kyle Duarte BS Nutrition and Wellness

Post workout recovery is something that we all know to be one of the most critical

moments of training. Not only is making it to the gym hard, but it’s the recovery and fueling

process during the rest of the day that attacks most. As we have researched and tested out

different approaches to recovery, we have come up with a way to replenish glycogen stores in

the depleted muscles, and add amino acids to the tissues that need repairing.

The research tells us that anything from 2:1 ratio to a 3:1 carb:protein ratio is ideal for

optimal recovery. Taking that into consideration that is why we see more carbs than protein in

our new MACRO breakdown for post workout recover drink.


Why do we need carbs? “Is butter a CARB?”(haha BJ….)

Carbs are broken down and stored in the muscle and liver as a substance called glycogen. This

glycogen goes through a process called glycogenesis (no you will not be quizzed on this) to

create glucose for the muscles and body to use as fuel. Once your session you have most likely

depleted all of the glucose circulating in the blood stream and you have tapped into the glycogen

stores in the muscle and liver. By the end of the workout you feel drawn out and tired, and so do

your muscles (because there is no more fuel in them).

This is where the important stuff comes into play! Once you have depleted the glycogen

stores in the body it is time to replenish these stores as quick as possible. Yes, carbs from the

sweet potatoes, rice, and vegetables will be able to the trick, but what if I said there was a faster


A liquid form, that is able to spike blood glucose, will bypass the long process of

digestion (mastication and addition of digestive enzymes throughout the stomach, small, and

large intestines) and is able to be absorbed much quicker.

*The spike in blood insulin is best described by Dr. Jay Sutliffe from the University of Northern


“Insulin is like the keys to a cells door (pathway). The spike in a post workout shake

allows for the cells to open and the nutrients, like glucose to flood the depleted cells.”

What post workout recovery drink does FTA recommend?

We recommend that in order to get the best out of the recovery process that you are

mixing SFH Pure (most likely vanilla) and Glycofuse (strawberry/kiwi or Orange/Mango, both

are amazing). One scoop of the vanilla protein to get all of the necessary amino acids for

rebuilding and two scoops of the glycofuse to get adequate glycogen back into those muscles.

*note this is a general mixture, you may need more or less depending on your body metrics*


SFH Vanilla Whey

Herbs and Spices

Written By Kyle Duarte, BS, Nutrition and Wellness


HERBS and Spices

Coach Kyles’ sleepy REM tea

– I use this tea on the nights I know I need the extra sleep, or if I end up being too wound

up right at bed time.

– Usually I would make a gallon or two of this tea at once and then heat it up as needed.

– Drink this tea 20-30 mins. Before you would usually go to bed.

– Tailor your tea for different ailments that you may have.


– 1 Large Ginger root

– 2 Lemons

– 2 Limes

– Fresh rosemary

– Turmeric

– Cinnamon

– Nutmeg

– Peppermint leaves


1. Bring a large pot of water to a boil. While doing that, use a potato peeler the take the

tough skin off of the ginger root and then begin to peel the fresh meat of the ginger into

the pot (you will use it all).

2. Add in the fresh rosemary (Asthma care for me), turmeric (asthma and soreness),

cinnamon (for taste and blood sugar), peppermint leaves (to relax and sooth smooth

muscles) and nutmeg (because it goes well with cinnamon) into the pot and mix well.

3. Finally add the juice of the lemons and limes to take away the bite from the ginger.

4. Cover and let sit for an hour on med-low heat.

5. ***When I check on this concoction I Take a deep breath of the steam, which always

clears my airways/lungs.

6. When pouring into my gallon jugs or tea jug, I use cheese cloth to cover the pot so I only

capture the juices (my preference).

7. When re heating this tea make sure that you put it into a small coffee cup and microwave  for desired temperature and slowly sip until passed out.





HERBS and Spices

It is amazing that spices, oils, and herbs are able to keep the body in order, maintain

bodily functions, or help in repairing the body. The most beneficial remedy I have ever come a

crossed is activated charcoal. This carbon molecule is able to soak up poison out of the most

dangerous bites, it can purify water in the worst conditions and smelly air, and even whiten your

teeth. Activated charcoal is what doctors use when people try to kill themselves with toxic pills

or poison and is used by Smirnoff, to purify their vodka (idk how proud I am of this one).

Circumin, is a small substance found in turmeric, which alleviates the delayed onset of

muscle soreness.

Turmeric, rosemary, and peppermint are wonderful for asthma or respiratory diseases.

Garlic is one of the best anti-inflammatory remedies.

o After rugby matches, a stressful injury, or a long deep tissue massage I use one

bulb of garlic finely minced in four ounces of extremely hot water. Allow the

garlic to break down just a few minutes, add two ice cubes into it to chill and

drink the mixture (I apologize for the spouses that have to deal with this). The

next morning I always feel like a champion!

AS you can see from the following above that it is important to use spices when cooking.

Bland food is never good to eat and the palate gets very bored of that repetition. “spice” up

your kitchen and meals with some different herbs that not only taste great, but give you added

benefits. Cooking is meant to be fun, and like a science experiment, but with the family or


Homemade Protein Bars!

Caravaggio Bars



3 cups cranberry trail mix
3 cups mixed nuts
1 cup large flake oats
10 scoops (20g protein/scoop) vanilla protein powder
2 tbsp molasses
2 tbsp honey


Chop the cranberry mix and mixed nuts in a food processor. Mix with large flake oats and protein powder in a large bowl (as big as you can find, otherwise you may have to do this in two batches).

Add just enough water to wet all the protein powder so that it doesn’t have a chalky consistency. Next, add 1 tbsp molasses, spread over whole batch, and mix thoroughly. After that, add 1 tbsp honey and do the same. Repeat with 1 more tablespoon of each sweetener. If the mix is too dry, add a little water; if too wet, add a little protein.

Lay plastic wrap across the bottom of two 9 x 9 or similar baking dishes, leaving enough wrap on each side to wrap around the mixture and cover the top. Spoon the mix into the baking dishes on top of the wrap, and pack it in with the spoon. Cover the mix with the extra wrap, then flatten the mix with your hands. Refrigerate. No baking required.

Cut into 20 bars, 10 in each baking dish. And enjoy.


Keep the mix in the fridge and covered or else it will dry out.

These bars are wicked good so make sure not to overeat them. Even though the ingredients are healthy, 2 or 3 small squares will net you 600-900 calories. And that’s alot for a little snack.


1 bar = 312 calories
16.5 Protein
26.5g Carbohydrate
15.5g Fat

*This recipe comes from John Berardi, PH. D.,*

Carbs & ANDI

Written by Coach Kyle


Make sure that the majority of your carbs in a day are from fruits and vegetables. Make sure there is at least one serving of fruits or vegetables in every meal.

Grains, breads, and starchy fruits and vegetables should be saved for after workout meals. The majority of the carbs eaten throughout the day should be from nutrient dense fruits and vegetables.

Now that we are eating on a schedule that works best for each individual and we have integrated the complete protein into every meal, let us add this weeks challenge into the mix. This week says that the majority of your carbs throughout the day should be from nutrient dense fruits and vegetables, and save the starchy one for after a workout.

Does this sound familiar? It is your habit number three pertaining to carbs. Carbs often get a horrible RAP sheet because it is often misunderstood that anything with a Carbon, Hydrogen, and Oxygen molecule is considered a CARBohydrate. These “Carbs” also assist the body in many functions outside of providing energy and this is how.

       With protein we were worried about keeping a positive nitrogen balance to be able to rebuild many things within the body. This week we are focused on bringing the acid levels within the body down by eating nutrient dense fruits and vegetables. Because of the processing of foods and the high protein lifestyle without the consumption of vegetables the general population tends to have a diet higher in acid. What we are trying to do this week is to regulate the acid levels by eating nutrient dense fruits and vegetables.

       Acid-forming compounds are going to come from fish, meat, dairy, artificial sweeteners, legumes, most whole grains and soft drinks.

       Alkaline-forming foods are vegetables, fruits and green tea.**citrus fruits are acidic, but when consumed in the body they are actually alkaline-forming**

*Foods that are mainly fat or nuts and seeds tend to be neutral in this scale.

The acid-forming foods tend to have higher sulfur-containing amino acids that are converted into sulfuric acid, whereas the alkaline-forming foods do not and need to be eaten to neutralize the acid-forming compounds.

What happens if my pH levels are not balanced?

There is nothing good about having an unbalanced pH level in the body and the negative health outcomes are as follows:

       Decreased growth factors

       Growth hormone resistance

       Mild hypothyroidism

       Higher levels of blood cortisol

       Loss of muscle mass

       Enzymatic changes in cells

       Altered regulation of metabolites and minerals

       Decreased uptake and release of oxygen

Why eat fruits and vegetables?

Fruits and vegetables are alkaline producing, which helps maintain acid level and helps preserve bone mass and muscle tissue. They are nutrient dense, which means they are full of antioxidants, vitamins, minerals, fiber and phytonutrients. Some also contain lots of water which helps the body stay hydrated.

Vegetables and fruits should make up the base of everyone’s nutritional pyramid because they are the major component to a high-quality, healthy diet.


kale1Who doesn’t love Kale?




 What are Nutrient dense fruits and vegetables?

Nutrient density refers to the amount of micro nutrients a food contains. A wonderful display of nutrient density in many foods is seen in Dr. Joel Fuhrmans’ ANDI scoring system. This system takes the amount of micronutrients per calorie in the food and is able to rank them to display highly nutritious foods that should be eaten every day.  The top three foods with the highest amount of micronutrients per calorie are kale, Collard greens and Mustard greens all containing 1000+ micro nutrients per calorie. It is amazing to see the amounts of nutrients in foods you have been eating, the extreme abundance of nutrients in foods typically neglected.

** This is a wonderful tool to have around the house, and should even accompany you to the grocery store to ensure you are buying the best foods for your training and your family.**

Sample Nutrient/Calorie Density Scores



Sunflower Seeds


Collard Greens


Kidney Beans


Mustard Greens


Green Peas






Swiss Chard




Bok Choy










Peanut Butter






Brussels Sprouts


Pistachio Nuts


















Bell Peppers


Milk, 1%












Whole Wheat Bread






Sweet Potato






Brown Rice




White Potato




Low Fat Plain Yogurt


Iceburg Lettuce






Chicken Breast




Ground Beef, 85% lean




Feta Cheese




White Bread


Flax Seeds


White Pasta




French Fries




Cheddar Cheese




Apple Juice




Olive Oil


Sesame Seeds


Vanilla Ice Cream




Corn Chips







Why Calorie Restriction Is the Worst


 Yea, that looks about right.

Often times in the media, we hear about restricting calories in order to lose weight. 1200-1400 calorie diets seem to be popular when talking about weight loss. While it’s true that you’ll likely lose weight, a good amount of that weight will be muscle. I’m guessing that you all would like to keep your muscle while losing fat, so it would seem that calorie restriction is a bit contrary to your goals. Here are a few other reasons why calorie restriction isn’t the best idea.

1)   It will slow down your metabolism

Fewer calories ingested over a sustained period of time will lead to a slower metabolism. Clearly, a slower metabolism is not the goal of any fat-loss program, so this is a big no-no. How does this happen? It could be a number of things. Calories are energy; if you have less energy throughout the day, you are less likely to be moving around and doing things. Also, consuming 1200-1400 calories a day is too low for just about everyone. If this amount of calorie restriction is sustained for a long period of time, your metabolism slows down because your body is unsure if it will receive sufficient calories. The body switches from optimal performance mode to survival mode. Which leads to reason number 2.

2)   Sluggishness


Ignore the smile. That potato is miserable.

If you have tried severely restricting calories before, I’m sure you’ve noticed that you don’t have much energy during the day. You may even turn into a couch potato. This makes sense as food is energy and you’re not having very much of it! This lack of energy means you’re sluggish throughout the day and also during your training sessions. If your sessions aren’t as productive, you’re not getting stronger, plain and simple. Since we’re trying to build muscle, this lack of energy just isn’t going to fly.

3)   It sucks

Finally, calorie restriction just flat out sucks. To go along with the sluggishness, you also don’t get as much satisfaction at any given meal because you’re likely not feeling very satiated. You’ll likely feel hungry much of the time, which leads to thinking about food all the time. I can only speak for myself, but I turn into a Grumpasaurus Rex when I’m hungry. This combination of sluggishness and hunger means it will be very difficult to adhere to the calorie restriction, and you’re more likely to binge in a major way. On a more serious note, severe calorie restriction can take a major toll on your body. In women, amenorrhea, or the absence of a menstrual cycle while at a reproductive age, can occur as a result of too few calories. In men, it can mean a decline in sex drive. Like I said before, calorie restriction sucks.


So remember to eat in a manner that complements your training, not conflicts with it. This means having a post-workout shake immediately after your session (Re-Con, Advocare Post-Workout Recovery, etc.), followed by a meal 30-60 minutes after this. The meal should be composed of veggies, maybe some fruit, a complete protein (i.e., meat, eggs), and some starchy carbohydrates. Your body can utilize these starchy carbohydrates in the period of time after your session, so they’re actually encouraged in this situation. Eat right, lift big, and get lean; it’s that easy! Happy lifting!



Holiday Season Eating Tips

With the holiday season underway, you may be thinking about how you’re going to get through without the typical 10 pound weight gain that most people experience.

At this time of year, there are goodies around every corner and it’s a massive test to your willpower.

Most people will indulge at least a few times, but the nature of these indulgences and their frequency are what will determine whether you’ll be starting the new year with a weight loss resolution.

Let’s go over a few of the top holiday season eating tips that you should remember so that you don’t see the weight gain most people do once Christmas wraps up.

Don’t Eat Standing

The first quick tip to remember with regards to holiday eating is that you should avoid eating while standing up. If you’re nibbling on food here and there, it’s going to really add up over time and in most cases, people won’t even realize that they’re actually eating.

It’s far too easy to stand there and snack while having a discussion with someone, so make it a general rule this holiday season that you can only eat if you’re sitting down at a table.

This will go a long way towards preventing mindless eating.

Bring Your Own Dish

Next, also make sure that you give some thought to bringing your own dish. If you’re going to a party where you know there will be many high calorie items being served, bring something healthy.

This way you know there will be at least one thing that you can feel good about eating and if you eat mostly it with the addition of a few other items, you should be able to keep your calorie level in check for the most part.

Plan Your ‘Cheats’

Finally, the last important thing to keep in mind as you go about the holidays is to make sure that you plan your cheats out wisely.

If you have two major Christmas parties to attend and know you’ll be indulging, plan for them.

Eat well the rest of the week leading up to them and then if you do indulge, it won’t be that big of a deal.  If you can, try and shed a pound or so before the event and then you’ll really be ahead of the game.

Cyclic dieting like this – tightening up for a few days and then relaxing for a day or so, will help you maintain your weight as over time, calorie balance will be achieved.

Prevention is the best strategy and by losing weight before the event, you’ll do damage control before the weight is actually gained.

Planinng your cheats fit right into our 90% rule, eat great 90% of time and good things happen.  Plus, if you know you have a cheat coming up, you have something to look forward to and motivate you to stay on track!

So there you have the most important points to remember as you go about the holiday season. Plan your diet wisely and there’s no reason that you need to begin the New Year with an intense diet to try and burn off everything you’ve just gained.

Ideas for what to do with all those pumpkin seeds!

Pumpkin Pie Bars

From: Gourmet Nutrition
(Servings 16)


1/2 cup quick cooking oats
1 cup whole wheat flour
1/2 cup brown sugar (organic or 1/4 splenda brown Sugar)
1/2 cup cold Butter (can use 1/2 cup applesauce)

2 cups low fat/skim milk
1 1/2 tsp cinnamon
1 tsp nutmeg
1/2 tsp salt
1 can of pumpkin puree (2 cups, NOT pumpkin filling!)
5 scoops (125g) of vanilla protein powder
3 whole omega 3 eggs
Splenda to taste

1. Preheat oven to 505 degrees F(190 degrees C).

2. Stir the flour, oats, brown sugar in a mixing bowl.  Add butter (or applesauce) and mix with hands thoroughly until mixture is a breadcrumb like texture.  Transfer ingredients to a 9×13 inch baking pan sprayed with cooking spray.  Press down on mixture until it covers the bottom of the pan completely.  Bake for 12 minutes

3. In the meantime, bring milk to a boil with the cinnamon, nutmeg and salt.  As soon as it boils, transfer to a large mixing bowl.  Stir in the pumpkin first and then the protein powder and eggs.  If necessary, sweeten mixture to taste with Splenda.

4. Once the base has finished baking, remove from the oven and pour the pumpkin filling on top.  Place back in the oven and bake for 20 minutes or until pumpkin filling has set.

Prep: 10 mins
Cook: 25 mins

Amount Per Serving (with butter)- Calories: 160/ Total Fat: 4.8g / Total Carbs: 17g / Dietary Fiber:1.7g / Protein 11.5g



Other things to do with pumpkin seeds:

–          Sprinkle on soup

–          Sprinkle on salads

–          Mix them into homemade granola

–          Add crunch into a quinoa salad

–          Hide them in post workout muffins

–          Mix in with a homemade nut butter spread

–          Make a healthy breakfast hash

–          Make no bake energy bites

–          Dress up any loaf of bread…..pumpkin bread

–          Mix in pumpkiny goodness into any trail mix

–          Spice up any breakfast

–          Make your own seasoned seeds


Create Gourmet Coffee without the Calories!

Great Coffee ideas without the calories!

If you’re someone who often likes to start your day with a cup of gourmet coffee, you might be seeing the effects of such choices on your waistline. There’s no questioning the fact that those coffee house gourmet coffees are very high in calories, fat, and sugar, so are definitely not going to be doing anything positive for your waistline.

That said, you can easily create your own version of gourmet coffee with a few quick tricks and stick to your diet plan. Here are some simple things to consider.

Add Cinnamon                 

First, to add more flavor, consider simply adding in some cinnamon. Cinnamon will not only provide a hint of sweetness, but studies have shown that those who are regularly taking in cinnamon tend to report better blood sugar control, so this can really serve to benefit your health as well.

Cinnamon is a great resource for those who have diabetes or those who simply often suffer from blood sugar lows throughout the course of the day.

Use A Vanilla Protein Powder Rather Than Creamer

Next, you might also want to consider mixing some vanilla protein powder with a bit of water and pouring this into your coffee rather than using a creamer.

This way, you get protein – not fat – and far fewer calories while you’re eat it. If you’re adding heavy dosages of cream to your morning coffee, that is anything but a lean beverage to get you started for the day.

Try Stevia, Not Sugar

If you need your coffee slightly sweeter, rather than adding in a hefty dose of sugar, try using stevia instead. Stevia is a natural sweetener that won’t provide you with calories, so is a much better way to work to maintain your body weight. It’s also available in flavored variations as well, so these can definitely enhance the taste of your morning cup of coffee.

Make It Mocha

Finally, last but not least, consider making a mocha. Using half a chocolate protein shake along with half a cup of coffee is a quick and easy way to make a mocha and keep your diet on track. If you have a chocolate craving to kill, this is a simple method to take care of it without adding fat or calories.

So keep these quick tips in mind and next time you need your daily dose of caffeine, give them a try.