Archive for the ‘fasting’ Category

This weekly workout is a great way for me to stay sharp and innovative with developing workout sessions that are same but different. I strive to accommodate all fitness levels as I design them, in addition to trying to keep it simple while building strength, blasting fat and training your heart. Each week has an emphasis, so feel free to mix and match these sessions throughout your days and weeks to get a balanced approach to your personal fitness and to build all of the qualities needed to live a better, healthier and leaner life!

This week’s workouts once again follows that mantra for success and consists of mostly ballistic exercises to help train your heart and create some time under tension for muscle-building and strength.

Weekly workout: The intense Double Dose

This week’s workout is done by grabbing two of your lighter bells and getting busy with: 1 clean and then five overhead presses without re-cleaning the bells. This is immediately followed by, 10 cleans and finished off with 5 dead swings with the 2 bells.  The goal of this session is to get to 5 rounds of this with a minute to two rest in between rounds. 

If you need to use your back off moves, such as a push-press for the overhead press and or an alternating press. The clean can become a swing and you can better pace the dead-swing (setting it down the floor for each rep.)  Then of course, you can choose to set them down if you need to, before you finish the round! However, as always make sure that your technique is on the money as you take whatever approach that I offered in the preceding rant!

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!


Kettlebell training is extremely versatile and if need be, it can be your only form of training or you can couple them with other forms of training to aid in your goals. Today’s workout is a hybrid session involving one of my favorite kettlebell moves and one of my favorite bodyweight upper body moves. Those are the jerk/push-press and pull-ups/chin-ups. I have been loving this combo and now, I want to share it with you!

This week’s ditty can be scaled to all levels by doing a push-press instead of a jerk and doing chin-ups (or your progression) instead of the whole pull-up. You can also train power by going with heavy double kettlebells and lower reps or do conditioning by higher reps with lighter bells or a single bell. You can also choose to re-clean the bell after every rep. to add in more work for the time period that you will be training.

Do your pull-ups/chin-ups in a ladder style after doing your jerk or push-press. In other words do a set of 8 jerks then 1 upper pulling move. Then do another set of 8 and 2 and so-on. After you finish the whole ladder rest 2 to 5 minutes and do it all over again for up to 5 rounds. ( as long as you can keep your form) Then you can smile and know that you overcame a jerk of a workout!

A video of the KB Jerk (hard style):

Chin-up Demo:

The guidelines for success:

KIWK workout of the week- the drop down

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

So enjoy this workout friends and the fat blasting after effect that it will bring you as you train using this challenging workout.

Also as a gift to you; I want to share with you my free videos series on how to do the kettlebell swing properly for strength and conditioning,  Click here for it.

Every once in a while I get the itch to re-share on of my older workouts. This week’s workout is one of them and it is one of  my favorites to do/ So join me in doing this workout this week and let’s get stronger and fitter together with this workout! Enjoy Friends

The Back Yard

This workout was a lot of fun to put together and to do as well as challenging to finish. As always it didn’t take a lot of time to do and I felt awesome afterwards! It is done by doing:

1 snatch up to five
• 1 press up to 5
• 1 clean up to 5
• 1 front squat up to 5

After doing one rep of all of the movements in the order given you will do this other mini-circuit of these moves:

• 1 Jerk to 5
• 1 clean to 5
• 1 one arm swing up to 5

Alternate these two circuits doing the reps of one, then do the other circuit and so on until you finish the two complexes back to back. Set the timer to see how long it will take to finish this complex with challenging weight and good form.

• Men use a 16KG to 24 kg
• Women use a 12 to 16 kg

If you don’t know how to do any of these moves, then do the movement leading up to that move. For example if you can’t snatch, then the high pull or the one arm swing and so on. Just make it work for you or you can do any of our other nifty workouts that have less difficult moves to them until you learn the others. Just remember to make safety your number one priority as you train and seek to get better.

The guidelines for success:

KIWK workout of the week- the drop down

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

So enjoy this workout friends and the fat blasting after effect that it will bring you as you train using this challenging workout.

Also as a gift to you; I want to share with you my free videos series on how to do the kettlebell swing properly for strength and conditioning,  Click here for it.

I read a lot of information on a weekly basis which I feel like should be something that everyone should do to get better at their job. I often feel as though I am a kid in a candy store and can’t decide what fitness research or exercise manuals to read. So I try to keep it within the realm of my “mission” and what can best benefit my students. I perfectly familiar with the fact that there are so many fitness voices out there and that many of them are very far off from what research says, how the human body works and last of all they are very unreasonable as exercise regimes.

As confusing as all of that can be that is not the extent of the overload of information in the fitness, wellness and health fields. There are in addition to a host of other information, there are a lot thoughts on supplementation as well. I have seen this lead to so much confusion in a lot of clients especially beginners and a fellow fitness buffs that will often ask me questions about things such as: Creatine, protein powders and many other related pills and products.


Before I go any further in this post let me preface the information that I will give as advice with the fact I don’t think that most of these things are bad. For example, thing like whey protein can be a very good thing for the person who’s training program merits it. As well as things such as, Creatine can be beneficial in certain cycles and depending on the individual’s needs and goals. But I also want you to know that supplements can be big business and often can lead just an exercise gimmicks lead to you being a little poorer of results and cash.
Considering how much money can be made from this type of business, it is no wonder why so many such stores and companies are “popping up.” Once again there is nothing wrong with profiting for a legitimate product, especially if it has helped the person who is dispensing it. Yet is seems like, I have been getting messages from individuals on social media about their “special” products that will make my wildest dreams come true if I use them. (I thought that would only happen if I voted for Pedro!)


In Light of that in all of my studying I have come up with some guidelines that I use for such products and I want to share with you.

#1:  You don’t need every supplement.

First of all most of your nutrition should come from a balanced diet. Eating crap and then expecting something is supposed to be in addition to your eating program is very unwise and will lead to a lack of getting all of the nutrients that you will need to be healthy and fit. Not only that, but you also need to realize that as you eat your body uses some of your minerals to process and digest the food. If you do not get it in your food you will be stripping away those vital nutrients and will only be playing catch up with your body as opposed to getting to the higher levels of fitness and health. Also please be aware of the fact that some things aren’t needed by you at this time in your life. Lastly if you are getting too much of the vitamins: A, D, E and K it can kill you. So be wise in your additional nutrition and get what you need and that is it


#2 You can’t afford every supplement.

Most of you reading this blog do not have unlimited funds to spend. (And if you do, do you need a trainer?!) We have bills to pay, as well as the need of thinking about our future, so we need to save also. So in light of the last point that we do not need everything; why waste money on what could harm or not really benefit you? I am a big believer in the simplicity of getting a whole food mufti-vitamin, using whey-protein for recovery on my training days and using some kind of healthy fats. Any more than that at this point in my life is just excessive; due to the fact that most of my food is whole food sources.

#3 You don’t have enough space in your belly for them all the time.

This point is pretty obvious, we only have a certain amount of room in our stomach at any given time and the last thing that you want to do is to stretch it out to make room for more stuff. Especially as I stated before, you don’t need all of the time.


#4 Most of them are not capable of delivering all of the benefits that they claim to; an integrated , scientific approach is the only way to ensure the best use of your nutrient supplements.


Due to need, money and space in our bellies, you need to make sure that you are getting the best benefit that you can from your supplementation. Make sure to get non-synthetic, whole food sources of vitamins and if you can check out the purity of the products. For Whey protein I usually use an organic source, in order to avoid the metals in some company’s whey.


Here are some reasons to balance out your nutrition program. First of all, you will want to eat real food most of the time. (Fruits, nuts, meats and vegetables) This will take care of a lot of your nutrition. However, be aware that because of our poor farming practices that even these types of food don’t have enough nutrients in them to keep you healthy and fit; thus my belief on using a good whole food vitamin, then getting some kind of healthy fat source. It can be olive oil or an additional product that is of good quality.

Then finally, if you like me train for goals and work hard, I am a big believer in using an organic whey protein after your session to aid in recovery. Then there are the things that you want to use that somehow may fit your goals. Just beware of products that claim some sort of magical power that doesn’t require that you have to discipline yourself top get to your goals.

What are your thought on additional nutrition? Write in the comment section below

The fitness world of full of information, we have all kinds of voices that are all speaking, but not all saying the same thing. Some are saying things such as: “all that you need is my pill or powder to lose fat” and so many other  like ridiculous promises. Then there is the debate as to whether or not we need to eat fewer calories to lose fat. As well the group of people who claim it doesn’t matter what you eat, but you just have to have a proper hormone balance to lose fat. No wonder I have so many people when they begin to train with being confused about fat-loss.  

The funny thing is that most of  these principles aren’t necessarily wrong in essence; it is just that there is more to it than each of these points by themselves. The problem is when a person that advocates just one point of the weight loss paradigm have mistakenly gotten out of balance in their approach to a leaner body. This post will clear up the confusion and give you the ability to finally lose fat if you are having difficulty with it.  All that you have to do is have an open mind and be ready to begin to change your behavior little by little in a progressive manner.  next to it    



Fat loss is not as complicated or as impossible as many of my peers will have you think. You do not need a special supplement or secret formula to lose fat. All that you need to do is follow simple scientific principles and in time you will have the body that you want! Now you may say: what are those principles? This post will teach you that. So read on my friends, clear up your confusion and finally lose the fat that you want to!



As I always say fat-loss is not complicated at all. In fact, all that you need to do is eat less energy than you use in a day. However, if you only eat fewer foods than you take in a day, you most likely won’t end up looking good. So you will also want to eat better foods, (i.e. whole foods) as well as eating less. Finally hormones come into play in a smaller scale. For example if you have less testosterone as a male, you will have extreme trouble burning fat. Now not having the proper amount of hormones is only something that should be diagnosed by a physician and is not an excuse to do the other things that are necessary for fat-loss.



Now let us get into the meat on how to lose some meat! LOL:


Here are 4 Ways to Lose Fat and Get the Body that you want

In order to lose fat one must:


1. Eat less: This point cannot be ignored, if you want to get leaner. There are certain laws in life that must be followed to be successful. One is the law of gravity; if you don’t follow it will  bring you down fast. (Unless, of course you follow another law such as the ones that enable a plane to fly) Fat loss also has a law= it is the law of thermodynamics and it states that, energy cannot be destroyed but can only be stored or used. Calories are an energy source; in fact a calorie is actually a measure of heat needed to raise a temperature a degree. (now you can impress your friends with your new knowledge!) Fat is stored energy, so in order to use it up and lose it, we must take in less energy than we need daily. That can be down by eating less and of course exercising. So if you want to lose fat you will have to cut back a bit and the easiest way to do that is to simply eat less crap.


2. Move better and more often: Before we begin and exercise program we must be aware that in order for training to help our efforts, we must do it consistently. In other words if we get injured you will delay your goal of a better body and possibly even quit exercising. So in order to protect ourselves we need to be assessed and then any serious movement issues need to be dealt with before training “all out.” Then we will be more resilient to injury, fatigue and be able to get the most benefit out of our training. In addition to moving better we need to move more. We need to do a progressive training program, condition and be active (walk more, house clean etc.) All of these factors are voluntary metabolism and should be used to aid us in our fat-loss efforts.


3. Keep a food journal and or track food: This may seem like an option, but to me it is not. There is a fine line between eating less and eating too little.  However, we cannot know that, unless we first get an accurate estimate of how much calories that we   should eat with our activity levels to make sure that we are not losing muscle. There is a fine line here and we need to find out what it is and then keep track to see if we are achieving it and if we are eating mostly whole foods. It is very easy to assume that we are. However I have met many people who thought they were eating fewer calories and then when they tracked found out that they weren’t. We must track to be sure and as we track we can know what our next step is to keeping lose weight. For more information on this subject, my friend Mark Mellohusky wrote on this exact subject of tracking, click here to read it.

4. Be Progressive in your changes: All of these steps can be overwhelming, so pick one get good at it and then do another step. If you do you will find continual progress and it won’t seem like torture as you do! Plus, if you feel the need to cheat too much it will tell on you if you are honest about yourself.


This post gave you very simple things to do to begin to take control of and change your health. They are only difficult to the extent of your perspective about them. Instead of thinking that you are giving up something, think of all of the things that you will gain. Then, keep on making changes and getting better at your new lifestyle. Before you know it, you will be at your goals and ready to go even deeper into the fitness lifestyle!


If you need help I can help you with your fat-loss and help you do even more than that! Just use the box below to find out about my on-line coaching. It is guaranteed to help!


About three months ago, I meet a few awesome people at my RKC level 2 and have kept in touch with all of them but one who isn’t on Facebook. One of them I became good friends with and her name is Emily Ledford. She is a very dynamic and funny person who has a burning passion for fitness especially for women. She wants them to be strong and fit while really beginning to realize their potential as human beings.


Just this last week, I decided to ask her to do a guest post for me. This is that post, read on my friends to learn what she has to say and to get fired up. I know I did as I read it!




I’m not even going to lie. This whole healthy lifestyle thing is one of the hardest things I’ve ever done. And every once in a while when life gets a little chaotic (truthfully most days with kids) these thoughts come into my head imagining what it would feel like to take it easy and just throw in the towel. I imagine taking a chill from exercise altogether and keeping sugary junk food at hand’s reach for whenever the heck I want it. That would be a LOT of Oreos, brotha and sista.

Oh, the mind wandering. Do you ever go there for just a second to think? Or is it just me?
How delightful it would be to just sleep longer, watch more mindless TV, and abandon those intense training sessions? I could quit caring about making the right food choices. I could just settle for being out of breath when walking up a flight of stairs or struggling to carry the groceries in… right? Who else really cares about MY goal of increasing my deadlift, and the number of pull ups I can bust out? Why don’t I just conform to what MOST people do? I mean, dang, how hard is it to be on board when there are others around you E-V-E-R-Y-W-H-E-R-E that don’t give a rat’s behind about being fit and healthy?


WHO else cares?!

Guess what?

When it all comes down to it, usually no one else cares about what I and you are doing to better ourselves.
It’s all on you, buddy. And it’s all on me.


For those of us who are trying to set a goal in that next workout, eat well more often than not or get stronger–keep going and I will too. Every time I consider the “other” side (and I’ve been there …. OH, have I BEEN THERE!!!)— THINK: WERE you happy then? Were you as energetic? Was your quality of life where it should have been? What would your doctor, friends and family say?
There will ALWAYS be situations around us that make this chosen path challenging. I still struggle with “WHY God, did you give me a love of baking?!! And for the love of everything loveable, WHY do I have to crave chocolate?!”
So I get mad fight the urge to throw all these treasured cookbooks into a raging fire AND toss their ashes into the mud as I stomp and scream on the ground…or something.


Ok, just being real.



But, thank goodness, there is a time for rest and recovery, too! That does mean an occasional “chill-out moment”, where I can have a piece of cake and put my feet up if I so choose. Enter the baking talent, used wisely and responsibly of course.
As a result of all of my healthy efforts, my family has learned to choose a variety of nutritious foods and we stay active together. It has rubbed off on them you could say. That is a great feeling. My kids know that we do this for two main reasons: to be strong AND healthy. Friends of mine have decided to get it together and make better choices and I have watched their lives improve. It’s amazing to watch their journeys to a better lifestyle.


The words “skinny” and “thin” are NOT why I exercise. I know that getting stronger makes everything better. You get through those workouts, push yourself with intention each time, and those efforts are rewarded. It flows over into every aspect of your life. It makes you more efficient, energetic, and happier. I truly believe strength cures so much. There really is no other option but to stay the course. Everyone has those “what- if” moments sometimes… but this side of it IS reality. And truly, it’s better than the alternative.
You won’t see results overnight. You’ll never have enough time. There are no quick tricks or pills to maintain this chosen way of life. And it is NOT easy at all. But you get out of it what you put into it.
Are you struggling to find motivation? You must realize that motivation is a feeling and feelings come and go. Everyone loses it at some point. I certainly do.


You must commit. That’s what you must decide to do first and foremost.
Then results will follow. After that, look out! Motivation doesn’t stay too far away then!
So, glance at that “other side” every once in a while if you need to remember those periods of time when you didn’t have such a wholesome perspective and you weren’t actively working on becoming a better version of you. When you start to ponder it, there is really nothing better to offer over there.


Now, turn it off. Come back to this moment!
To my fellow strong minds that keep pushing and making healthy decisions and busting it out: It is ONLY up from here! And for what it’s worth, I DO care about YOU being healthy and I’m insanely proud of YOU!
Thank YOU for inspiring me as well. We must continue to encourage each other in good health and fitness!


Now, go KILL IT!



Emily Ledford resides with her family in Purcellville, VA. She is a RKC II instructor and passionate about sharing the benefits of strength training with her clients and anyone who needs inspiration. Having battled eating disorders and exercise addiction earlier in life, Emily wants people to know that there so much more to life than focusing on the scale. Strength training has been a valuable tool in her recovery and has helped build resilience in every aspect of life.





Just the other day, I had a chat with one of my online clients about the Kettlebell swing. I gave him a conditioning program to follow involving the two hand swing and he tried it out and felt like he wasn’t challenged enough by it. My recommendation, go to the one arm swing or get a heavier bellThat is the great thing about Kettlebell training, there is always a way that we can progress without doing weird and dangerous circus like exercises to produce the training stimulus. In fact, today’s post is one of those ways to do just that without over-complicating things and confusing yourself with hocus-pocus and gimmicks. This is a simple way of progressing into higher levels of fitness and involves simply adding a bell when you are truly ready for it!



Learning The Double Kettlebell Swing




The double swing isn’t that much different from the two-hand or one arm swing variations, in fact people often miss that and look for something more. Yet, those that have spent adequate time on the two-handed swing and then wisely progressed into the one-arm variation, don’t have much trouble picking up the good ole’ double bell swing. Now, please be aware that the weight does often double as we go to two bells, so be wise and start off slow. Trust me,you will get plenty of benefits as you do!



This exercise that is loaded with benefits is done by: First by spending enough time on the two hand swing and then it’s one arm variation. In order to strengthen you and correct any asymmetries (imbalances) that you may have and after making the following two progressions feel easy. Once you have done those two things, you are now ready to move into the double Kettlebell swing.




Second: After having done that, set up with your two bells (preferably a bit lighter than what you have been doing. Remember it is double the weight!) as if you are doing any other swing variation. Then, hike the bells back and stand up explosively (as if you were jumping into the floor) and using the tension needed to do the movement safely.  Make sure to keep your shoulders packed and to hike the bells back harder on your back swing. As always start off with lower reps and for less time and slowly build up your volume. (The extra weight will provide the training stimulus needed for results.)






As you practice this challenging drill you will get stronger and burn a boat-load of calories while building some conditioning and power. So if you are truly ready get to work on it, progress slowly into more reps and sets and frequency of sessions. As you do, like me you will love double Kettlebell swings and all of the other drills that will build on this progression!


Also as a gift to you; I want to share with you my free videos series on how to do the Kettlebell swing properly for strength and conditioning,  click here for it.






As I promised last week, this post will be about a few simple ways that one can embrace the intermittent fasting lifestyle. As with any approach to nutrition and other  life change issues, there are different varieties to better accommodate different people and their lifestyles. This post will cover three approaches that I believe will meet everyone where they are at and help them live the beneficial fasting life style.


Fasting is not the most awful thing on the planet and is completely possible, if you find the right approach to it for you. With that thought in mind there are multiple flavors of ice cream (sorry about talking about that on nutrition post) for the purpose of accommodating different people’s taste buds and desires. Thankfully it is the same with I.F. – there are many approaches to fasting in order to make it work for the faster and their lifestyle. Before we go on; if you haven’t read last week’s post that started this click here to do that before reading today’s post.



Three simple ways to fast


As I stated a bit earlier, there are many approaches to fasting. This post will only cover the three that I have found to be useful in mine  and my clients’ lives. I like their simple approach to fasting and the ability that they give you to adhere to it for the long haul. Which of course as you know is a must for results. As I often say “the best program is the one that you can stick to!” The following approaches will be listed in order of the level of challenge to follow. (Although all not super hard)


1. Mirco-fasting or the half day fast:
I have found this one to be the easiest one for me to follow. This just involves getting up in the morning, having my black coffee, brushing my teeth and other hygiene type issues. Then going to work, training fasted 90% of the time  then afterwards I eat a lunch  and a dinner. This variation of fasting doesn’t take up as much time to plan out in my opinion. This works incredibly well for busier people who want all of the health benefits of fasting.(eating less, fat-loss, hormone balance, longevity of life and so on) This as simple as eating only two meals a day, which can be switched around to fit your life and goals!




2. The whole day fast:
This one takes some progression for certain people and that is fine and others will ace it or not be able to ever do it. Once again don’t let me guilt you into anything, pick the approach that works for you. In this method of I.F. you go without eating for 24 hours (e.g. dinner to dinner the next day) and you eat a sensible diet of whole foods and quality meats. The caloric expenditure of the one or two days of fasting a week is your needed calories in a day or basal metabolic rate (besides your activities) plus your activities in addition to the other day that you do fast in the week. This can come out to be more than the caloric deficit that you need in a day in order to lose fat, if you wish to. Then all you have to do is eat wisely and you will be losing fat and stimulating the hormones to build muscle and burn fat through fasting. The other two approaches will also do this for you as well. Once again it is just a matter of finding the one that works for you.



3. The one meal a day fast:
This program can be a little complicated as you are learning its formulas for success. It involves not mixing different foods and proteins. For example, if you eat almonds, then you wouldn’t eat chicken in the same meal. This particular program is done by eating very small snacks throughout the day  such as yogurt, hard-boiled eggs, nuts  and berries or vegetables as you go by about your daily activities and work. Then when you have finished your day and work you will eat a large meal until you are until you are full but not sick. This is very appealing nutrition program due to its allowance for a large meal and it’s controlled fasting throughout the day.



Please be aware of the fact that when you first start off with any of these styles of fasting that you will experience difficulty, as you would with anything new. Just think about when you first started working out and how hard that was. As time goes along you will develop a higher tolerance to fasting and you learn how to approach it for you as well. Try out one of these variations for a month to see how it worked for you. Make sure to do a food log and track your moods foods  etc., in order to see how you are doing. Keep experimenting to find out what works for you by trying out these different methods until you find out the best approach to fasting for you. After you find it, you will be in the “fan club” of I.F. as the rest of us that discovered it are. Not to mention all of the wonderful benefits that it gives besides just looking great.



I leave you with a quote on fasting about the freedom it gives; freedom from addiction to food, freedom to focus on more important stuff than food and so much more:



The philosophy of fasting calls upon us to know ourselves, to master ourselves, and to discipline ourselves the better to free ourselves. To fast is to identify our dependencies, and free ourselves from them.
Tariq Ramadan


Let’s keep the discussion going. Comment on your experience with I.F. and the freedoms that you have encountered below!




This world has so many gizmos, programs, gadgets, diets and pills that promise the world and more often than not leave the purchaser poorer in pockets and devoid of results. Then there are the programs that produce results by bringing changes in body composition but negatively affect your health. So what can one do? Is there anything out there that can help an honest person get the body they want without harming them in the long-run?

Maybe the picture above describes the way that you feel; tired, broken and lost by all of your efforts to get better. I have hope for you this post is about to offer you a brief and simple answer that will revolutionize your health and fitness. That answer is found in two words, Intermittent fasting! Just before you jump ship, please read on and consider my points on this subject matter. Especially, if you are seeking for answers on how to get way better results in your fat-loss/fitness efforts.


I understand the responses of the detractors of I.F.; in fact I used to be one myself. I was told that if I didn’t eat frequently that my metabolism would somehow slow down and that I would lose my muscle and gain fat. I was enslaved to my eating regimen by always looking to get my 6 to 8 meals in. I remember being frustrated and spending a lot more money on food than I really could afford to eat at that time. I can also recall feeling guilty and being nervous if I missed a meal as if some food deity were about to smite my muscle and leave me skinny, fat as a result of missing my meal. (Can someone say eating disorder?!)


Fitness and training should make your life better not more stressful with rules and regulations that hold you in a prison of misery. Now, I am not saying that frequent eating is bad. Especially if you can maintain it, not overeat and not let your hunger control you. However, I have seen over my 11 years of training people who this usually is not the case. As a matter of fact, the opposite usually happens. The people who have followed this philosophy generally overeat if they miss a meal. This is not due to the fact that they honestly need to eat, but to the fact that they have trained themselves to eat at these times and the result is that the brain adapts and releases the hunger hormones due to their habit.

This habit usually produces an addiction to eating and the results are anger, irritability and sluggishness if you miss eating for even an hour longer than you usually do. Does that sound right and healthy? I think not. Addiction always brings us negative consequences.

(This is how I used to feel before I.F. , Now I have better control over it! )


The second problem with constant eating is too many insulin spikes in the body. As we eat, our bodies releases insulin from the liver and either puts the broke down food especially carbs into our cells for energy or if they aren’t empty stores it as fat-cells. Now unless you are a pro sport athlete in the vigorous sports or work a very physical job. I would bet that your cells haven’t used up your energy; unless of course you have just worked-out.

So as you can see constant eating is not the best way to improve you health and fat-loss.

But you may say; that if I fast won’t I lose muscle?

The answer is no, you will not. In fact fasting at times actually improves your muscle-building by stimulating the same hormones that are released after an intense training session. Also, according to science we do not have a breakdown of muscle and organs until 3 days of not eating. So don’t fear muscle loss as a result of fasting. Now there are some contradictions with fasting such as body-builders won’t want to do it as much, but can still benefit from a one day a week fasting regimen. Athletes also need to be mindful when they fast according to their practice and game schedule. So once again we must plan and be wise!

The next dispute that you may have could be:

How will I get my proper nutrients?

This one is pretty simple and I have found that my fasting helps me get focused on this important detail. I have in mind foods that I know that I need to eat for my health and focus on eating different types of foods to get the most bang for my buck. Then, also I am big believer in taking a whole food vitamin as an additional nutrient source. I have found that this fasting approach to eating keeps me from eating pointless meals and foods and I think with a little effort on your part; it will do the same for you!


Lastly: Will not eating at a set time or day affect my training?

Not in the long run, it won’t it takes about two weeks to adjust to it and then it will be up and up from there. Remember your body stores energy and as use that up and then we burn fat as a primary energy source. Thus I.F. will help you burn more fat by giving you the needed caloric deficit. Not only will it do that, but once again it will release the hormones that we get from an intense workout causing you to burn even more fat. In addition to those benefits if you add in a fasted workout, you have now super charged you fat-loss efforts!


After reading this post I hope that at least you will consider an intermittent fasting program. Or at the absolute least look into the research to back up this approach to nutrition. For those of you who are ready to take up a fasting program, next week’s post will be all about some of the different approaches  to fasting . So Stay tuned and subscribe to this blog for that.


Also as a gift to you; I want to share with you my free videos series on how to do the kettlebell swing,  Click here for it.

“If you fail to plan you plan to fail”  Ben Franklin

This quote reminds me of multiple clients that I have worked with. Well intentioned people who want to get lean, healthy, stronger and move better. These type of people understand that eating better has a huge part in the process of achieving their goals and I believe that they in their heart of hearts want to . Yet, with all of their good intentions they never make progress and or end up on endless roller-coaster of progress and regression. They are always frustrated and feeling guilty over their failure to meet their goals or make any significant lasting progress.

In fact just the other day I had a talk with a member of my gym about this same issue. He is overweight and constantly on the “yo-yo” of weight loss and gain. He is always making resolutions and never able to even make it a week in keeping them. Every time I talk to him it is obvious that he wants to lose fat but he never does. Why? This post will give you a helpful answer to this question in my usual simple manner that could help almost anyone get the results that they need/want.



The solution for this type of person is simple; they need to make a plan of action and view achieving their goals as a process. Instead of trying to do it all at once, which will pretty much guarantee failure and frustration. I am aware that this will take a lot of energy to follow in the beginning. However, how much energy do we waste on regret if we don’t plan?


First: write down or know your goal.
You will be surprised by how many people don’t even know what their goal is.

Second:  Plan out the steps that you want to take.
Pick one thing that you know, you will rock at and then do it. This can be something such as; drinking more water or cutting back on sugar. Once you have gotten control of that thing, then move on to something a tad bit more challenging and so on.

Then keep this process going until you arrive at your goals. You will be glad that you did, if you do. If you choose not to follow this simple principle of planning; you will probably end up “stuck” in the same spot as you are right now! So the choice is yours friend. You can become successful in your fitness goals by planning and taking one step at a time or you can continue to be frustrated and getting no-where fast while you blame others for your issues. I know what I will be doing!

If you need help formulating a plan or knowing what to do I offer a variety of expert services to help you. If you follow them you can’t fail! Click here to view them and or to get in touch with me.