Black Phoenix Fitness Bootcamp & Self Defense Academy, Inc.

3 Tips on How Not To Over Eat During the Holidays

2015-11-25T14:51:00.002-05:00

A lot of you have been asking me:

"How on Earth can you maintain the progress you've made with the upcoming weekend?"

Some of you ask jokingly, others are absolutely terrified!

I've given this some thought and here are a few of the most common tips for you to employ while celebrating this year.

It's not fool proof, but it's a better plan than what you currently have; which is no plan.

#1.

Choose Smaller Plates when fixing your food.

If you chose a large dinner plate, you're more likely to fill it up, trying to not see any of the plate. However, with a small plate you can fill it up. Obviously the amount of food you have will not be the same.

This is mostly mental perception, not actual hunger. This will also help you manage your portion sizes. Not too mention, some of you DO NOT want to look greedy by having stuff fall all off your plate with family and friends watching you, whispering: "I thought she was on some kind of diet plan?" LOL You know how family does. They can be our biggest haters and enablers.

So, eat off of a small plate.

#2.

Drink from Tall Lean Glassware.

Again, perception is the key. I have so many clients tell me: "I drank this 'big giant thing' of water". Then we find out, it's only a 12 ounces container.

When your drinking out of a short, wide glass - your perception is 'you aren't getting enough to drink' so you tend to drink more... much more.

If I gave you a short glass, and the person next to you had a tall glass, what would you say? "Why did you give me this little ole' glass?" LOL Even though, they may hold the same amount of liquid.

So, drink out of a tall lean glass.

#3.

Do NOT Go Back for Seconds!

Fill your "salad plate" with EVERYTHING you want to eat for the entire meal. Fill that plate with whatever you want. Get your drink, your dessert (separate plate; but one serving) all in 1 single trip. If you can't carry, you have no business with it! LOL

You're more likely to over-eat if you can't see everything that your eating. It's the same thing that happens when you nibble on a box of cookies (or whatever). How many times have you sat and reached blindly into a dark box, over and over again. Then eventually you say to yourself: "Holy crap, I ate that whole box!?" It's because you could not see what you were eating.

So, no going back for seconds!

I hope some of these tips help you. But remember, NOTHING WORKS if you don't work it! So, do your part.

Weight Loss Mental Mistakes to Avoid

2015-11-19T12:50:00.001-05:00

Mindset is a major factor for successful weight loss. By reprogramming your mental thinking, you can stay motivated and focused on your weight loss goals. Here are some mental pitfalls that should be addressed when you start your weight loss journey.

Negative Self-Talk

Being overweight can often trigger thoughts of self-loathing. However, disparaging yourself does not help you lose weight. On the contrary, it is actually easier to stay focused and motivated on your weight loss goals when you appreciate yourself. It may seem like a paradox, but when you appreciate your body, healthy eating and exercise habits become easier.

You can help create a new positive mindset by monitoring your self-talk. One way to do this is with a journal and focus on your feelings about your body. By being vigilant about what you're saying to yourself, you can start seeing how negative thoughts are untrue and unhelpful, and start substituting them with beliefs that support your goals. By believing you are capable and worthy of a healthy body, losing weight will be that much easier.

Neglecting Rewards

In addition to negative self talk, one of the other things that many people do to sabotage their weight loss efforts is neglect to reward themselves regularly. By receiving feedback and positive reinforcement, you help yourself stay excited and involved in meeting your weight loss goals.

Start by breaking larger goals into smaller chunks, and reward yourself every time you meet a milestone. Rewards do not need to be expensive, and can include things like time with friends, reading a good book, or spending time on a hobby that you enjoy.

Emotional Eating

One of the major stumbling blocks for losing weight is the problem of emotional eating. Many people use food as medication. By eating, they relieve or soothe their negative thoughts and unpleasant emotions. When you uncover your emotional eating triggers, you can recognize when you grab food in times of emotional upset. By being more aware of when and why you eat, you can stop yourself from emotional eating more often.

A great way to do this is to have some substitute activities lined up whenever you feel tempted to reach for food. Exercise, for example, is a great way to shift your mood. If you can distract yourself with exercise, you will feel better and remove much of the need for emotional eating. If exercise isn't an option, another effective technique is to distract yourself for 5 minutes, and check your mood again. Set a timer if you need to. In many cases, you will have distracted yourself enough to release the immediate need to eat.

You can increase your chances for weight loss success by realizing that your weight loss journey is a mental and emotional one as much as a physical one. Losing weight requires harmony with the mental, emotional, and physical aspects of you. When you remove some of the common stumbling blocks, and focus on creating a positive mindset, your weight loss success will increase dramatically.

The 2 Reasons You are NOT Losing Weight

2014-11-26T11:08:00.001-05:00

#1 You Aren't Working "Hard Enough"

Remember: It's Called A 'Work'out!

You aren't pushing yourself.

People who aren’t used to working out, don’t really know what it feels like to push themselves. So, when they exercise they simply ‘go through the motions’.

Simply put - you have to exert yourself.

For instance; walking or running on a treadmill; or going for a run – while talking on a cell phone or talking with your workout partner is an example of NOT exerting yourself.

The rate of oxygen to carbon dioxide exchange should be high enough to the point of you only being able to do one or the other – not do both.

This is why when you see people ‘giving it their all’ they ‘gasp, yell, grunt, or make some kind of exclamation’. It takes oxygen to talk.

It also takes oxygen to exercise. To divide your oxygen consumption is to divide your efforts.

Another example would be to imagine yourself trying to carry on a conversation … while holding something heavy above your head, trying not to let it fall on you. You can’t do it. You can’t do it, because your muscles need oxygenated blood in order to be useful.

If you were holding a 50lbs to 100lbs brick above your head while someone was asking you 50 questions – sooner or later, you’d stop answering (and probably tell them to shut-up) because you answering is using precious oxygen; oxygen your muscles need to keep that brick in the air.

Most often, people think when they are “out of breath” they are pushing too hard and they ease up. But that is actually how you break your ‘plateau’.

You have to hit your peak EVERYTIME you work out. Otherwise, you’re merely wasting your time.

The human body adapts to whatever demands you put on in. If the demand you put upon your body in the gym (strolling) is the same as you do during your day to day life (strolling) your body will not change!

#2 You simply refuse to

change your eating habits

Look- Do the Math!

Many people believe that since they are working out, they can continue eating the way they always have.

This belief comes from tv, movies, magazines and etc – catering to ‘what you want to hear’.

Simply put.

We don’t get fat due to not working out. We get fat because we eat more calories than we burn.

Ponder that. Say it out loud. Here it is again.

We don’t get fat due to not working out. We get fat because we eat more calories than we burn.

A calorie is made up of Carbs, Fats, & Protein. Every calorie is different due to the percentage of each of these items.

You could eat a calorie that is 50% Carb, 25% Fat & 25% Protein. Or, 10% Carb, 0% Fat, 90% Protein. You get the idea.

When you have bad eating habits and you get big, you’re eating more calories than you’re burning, and you’re putting on body fat. This is because the majority of the calories you’re eating are high in Carbs and high in Fat.

When you have good eating habits and you get big; you’re still eating more calories than your burning, but you’re putting on muscle. This is because the majority of the calories you’re eating are high in Protein.

When you have good eating habits and you’re staying the same size; you’re eating the same amount of calories that you’re burning, so you’re staying the same size.

Conclusion!

Eating ‘healthy’ is not the same as eating for weight loss. The key is to eat healthy while eating for weight loss.

Your Caloric burn has to be higher than your caloric intake. When people ‘go through the motions’ in the gym AND they refuse to change their eating habits … they are literally just wasting time, money, and effort because they will NEVER reach their goal of losing weight.

Drinking Water And Weight Loss - Does It Work?

2014-11-24T11:27:00.000-05:00

Is there a link between drinking water and weight loss?

Yes, and one that has been scientifically proven.

Drinking water with or after food helps to bulk out our food, sending messages to the brain to say that we are full so we will eat less.

Water also helps in aiding the absorption of vitamins and minerals in our food. For example, fat needs water in order to be broken down and used by the body. Water also helps to flush out the waste material in our bodies and thus helps keep us in optimum health.

So how much should you be drinking and when. You should aim to drink at least half you weight in ounces (140lbs person = 70oz water a day) more on hot days, more if you drink dehydrating drinks such as coffee, tea, and/or alcohol.

You should spread your consumption throughout the day. There is no need to drink bottled water as in most areas tap water is perfectly safe. If you do prefer the bottled variety, steer clear of the flavored ones. These products contain sweeteners.

If you do not drink sufficient water, you will feel lethargic, tried and confused. Your body may misinterpret your feelings of thirst as hunger and thus you can over eat. In fact by the time you feel thirsty your body is already starting to dehydrate hence why should drink regularly. You may find that initially you have to go to the bathroom more often but your body will soon adapt to the increased volume.

Drinking water on its own won’t win your weight loss battle. You need to make changes in other areas as well including your diet and the level of exercise you undertake. You should aim to be doing at least twenty minutes of exercise per day. Remember, exercise isn’t exercise if you are not pushing yourself. If you aren’t maximizing your exercise – then you’re just participating in an activity and your body will not respond as if you’re working out.

There is no point in drinking loads of water and taking exercise if you are still eating junk food every day. You need to retrain your palate and make your diet healthier. Do it gradually. Replace your favorite bad food with something healthy. Swap your chicken nuggets for a salad. Increase your fruit and vegetable consumption while decreasing the amount of cakes, candy and bad fats you eat. Not only will you lose weight but your skin will love you too.

The link between drinking water and weight loss will also help to give you glowing skin and you will soon become the envy of your friends when you show off your new slimmer figure at the next social occasion.

Free List Of Negative Calorie Foods

2014-10-16T10:39:00.000-04:00

You will find a free list of “negative” calorie foods below, but first let's consider what this means.

There is no such thing as a “negative” calorie - a calorie is a unit of heat and it cannot be negative.

However, when people talk about “negative” calorie foods, they're referring to foods whose calorie level is low enough that it takes more energy to eat and digest it than the food contains.

For example, if you consider water to be a food, then cold water is certainly a negative calorie food. It contains no calories at all and the body has to expend energy to bring it up to blood temperature. So every time we drink a glass of cold water we burn up a couple of calories. But there are very few foods like this.

Most foods that are on the list do not really use more calories than they add, or if they do the effect is negligible. Celery for example, does not give us enough calories to cover. So that is why people call it a negative calorie food.

Negative calorie foods are most attractive to anorexics. A negative calorie diet would obviously result in starvation in the long term and nutritional deficiencies can occur over time. Once the body has lost excess fat, the calories burnt then come from muscle mass. With this, the result is debility and wasting.

A more healthy way to use a negative calorie diet is as a form of fasting or detox.

It is something you can do for one to three days right after the Christmas season or another time when you have been eating an over-rich diet. Provided you are otherwise healthy it can be a great way to clean out the system. However it is still best to take medical advice before attempting this.

If you decide to use a negative calorie detox, keep the following points in mind:

1. It is never a good idea to eat huge quantities of one type of food, especially fruits. A lot of foods contain substances that can be damaging if consumed to excess. For example, the acid in grapefruit and pineapple can damage your stomach lining. Other foods put an excessive burden on the liver or may cause diarrhea. So try to use all the different foods in small quantities.

2. Do not spend all day just eating to be eating. You will become bloated and ‘heavy’. You’d probably make yourself feel sick. If you are only doing this for a couple days, you should not feel too hungry. Plan four or five salad meals each day, and let your digestion rest at other times.

3. You will feel more satisfied if you eat slowly and chew your food thoroughly. You will also use more calories that way. So if the foods can be eaten raw, that will be more effective than cooking them. Foods like carrots and beets will also be more satisfying if you eat them grated.

4. Schedule time when you do not have any important commitments. As with fasting or any kind of detox, you may suffer some uncomfortable symptoms including headaches, tiredness, depression and irritability. If these become severe, stop the diet and see a doctor; otherwise, tough it out.

5. When you end the detox, plan a gradual return to normal eating.

If all the above points are checked and passed, let's move on to the list of foods.

* Apples

* Asparagus

* Beets

* Blueberries

* Broccoli

* Cantaloupes

* Carrot

* Cauliflower

* Celery stalk

* Celery root

* Cranberries

* Cucumbers

* Eggplant

* Endives

* Garden cress

* Garlic

* Grapefruit

* Green beans

* Green cabbage

* Lamb's lettuce

* Lemons

* Lettuce

* Onions

* Papayas

* Pineapples

* Prunes

* Radishes

* Raspberries

* Spinach

* Strawberries

* Tangerines

* Tomatoes

* Turnips

* Zucchini

Please use this free list of negative calorie foods wisely.

The Shirt

2014-09-15T13:59:00.003-04:00

Most people are unsuccessful with weight loss goals due to their lack of planning and consistency. They know what they want, but they make up their minds before they do it, how much effort and how long it should take.

In other words, they commit to the idea of losing weight … they even commit to what they think it will take to lose weight. But they fail to commit to the reality of what it really takes to lose weight.

Here’s an example:

I want a really, really nice shirt. You know - something that I can wear to a nice restaurant – casual dining, no jacket. Thus, I want a really nice shirt.

So, I head out to Buckhead – not to Lenox, but to Phipps Plaza. (I know, right. LOL)

After walking around; going into several different stores – I found “the” shirt! I mean, this shirt is hot! Not too flashy, not to stiff – it’s perfect … until I look at the price tag.

“Gasp” $230 Bucks?!? WTH! Are you kidding me???? For a “shirt”?
Well Sir, it’s not “just a shirt”. Its … blah, blah, blah …

You see –

My expectations were set really high, not really real. I had unconsciously determined how much this shirt should cost and how much I was committed to paying. Unfortunately, my little “made up fantasy” didn’t square with reality.

Also, I went into this whole shirt thing, unprepared. I went into it blindly … with false – made up expectations – base on nothing factual. It was just “how I thought it should be.”

Have you ever done this?

If you have, it may be hindering you from accomplishing your goals. Like me. Because I never did get that shirt.

My program maps out EVERYTHING you need to do for you to be successful. You don’t have to think about it, you just need to do it ... without improvising, because you think you know better.

So, get started and commit to your goals.

People do what they want to do. They just search for justification … for the sake of other people. Well, search for justification for the sake of yourself this time. Right now, this is all about you.

Remember:

“If you don’t do it – it won’t get done. It’s all on you!”

The Meal Plan Mind Set

2014-07-25T11:07:00.002-04:00

When it comes to losing weight, far too many people set themselves up for failure before they even begin the process. They literally dread going on their meal plan and before they start the process, they are planning their mishaps along the way. Sad to say but true, far too many people are planning their first rocky road mishap while eating their last bowl of Rocky Road ... thinking; : “I can’t have any more to this” – as if it’s a punishment.

I have no idea why people tend to do this to themselves but it is something I see far too often. If you are honest with yourself, you will realize that moderation is the key. It’s a simple concept that many people loathe and refuse to embrace.

You must change your way of thinking about food and your personal enjoyment of food in order for any meal plan you embrace to be successful. Food isn't the enemy. And that is something that not enough people really understand. Even the 'tasty' foods aren't the enemy. The enemy is your personal inability to properly portion the foods you eat. The problem is that the vast majority of us eat the wrong foods far more often than we eat the right foods. This is where the problems lie.

Our bodies need the nutrients we are lacking by not eating the five servings of vegetables and three servings of fruit each day that we should consume. Our bodies know that something is missing and we feel hungry or deprived. If we were actually consuming the proper balance of fruits and veggies each day we would find that we were far less likely to feel hungry and desire those foods that aren't as healthy. This means we would be much more likely to enjoy them in moderation as they should be enjoyed.

Portion control is another problem that we have. We live in a society of "up selling". Super-sized fries and empty calories by the gallon of your favorite cola are offered with almost every fast food meal that can be bought. You must learn to say no to these things and avoid situations in which you may feel tempted to partake in these ‘up sized’ orders.

To be truly successful when meal planning you need to embrace the process of building a healthier you, rather than depriving yourself of s ‘happy you’.

Do not think of your weight loss plan as something negative but rather a positive force in your life to make changes for the better. When you have negative thoughts, do not direct them at your meal plan. When you feel deprived, remind yourself that you are depriving your bones of carrying around that excess weight.

Remind yourself that you are depriving your wardrobe of those bulky clothes that are designed to hide the bulges.

Remind yourself that you are depriving your body of years of bulges and bringing back the body of your youth.

Do not get so caught up in the meal planning process that you forget to enjoy some of the goodies that life has to offer. Watching your weight and counting your calories does not mean that you can never go over your allotment. The goal however is to find balance. If you learn to portion your food correctly, indulge in moderation, and incorporate enjoyable high calorie burning activities into your daily routine you may be amazed at the results.

Meal Portion Control Tool

Planning for weight loss and health is only depriving if you allow it to be. If you cannot control yourself when it comes to indulging then by all means … avoid indulging. (Can you say: “recovering alcoholic?”) However, if you can learn to incorporate those small treats into your routine in moderation and burn those extra calories as well, then you should find yourself a much happier and more successful

than you have ever managed to be in the past.

Goal Setting Essentials For Weight Loss Success

2014-06-25T15:01:00.001-04:00

Success with any project begins with a finished goal in mind.

With weight loss, it's all too common to quickly lose focus without specific goals. Setting goals is one of the best ways to insure success with any weight loss program. Here are some tips for creating and sticking to weight-loss goals.

Short-Term Goals:

Both short-term and long-term goals are important for weight loss success.

Short-term goals are essential for staying motivated long enough to meet long-term goals. Short-term goals should be set daily or weekly.

Many people who want to lose weight focus more on the long-term goals, but if you neglect opportunities for success along the way, it is too easy to get discouraged.

Make it easier for yourself by creating daily and weekly milestones. For example, you could set a short term goal to attend Boot Camp class twice a week. Each time you meet your goal, you have another success, which will increase your motivation to do more.

Long-Term Goals:

Long-term weight loss does not happen overnight. Setting long-term weight loss goals reinforces the fact that weight loss is a lifestyle choice, not a quick fix. Long-term goals really measure the success of your weight loss program. You can set these up monthly, or every two to three months. This is enough time to really gauge your progress. Long-term goals work best if they are measurable and concrete. You could focus on losing a specific percentage of body fat, or a certain number of pounds.

The best way to meet both short and long-term goals for weight loss is to make sure you have everything in place before you begin. This means setting up a healthy eating program, a regular exercise program, and connecting with supportive people. By taking care of these important aspects, you will be more prepared.

Begin by choosing a meal program that offers a variety of healthy foods, and is easy to follow with your current lifestyle. A great way to stick to a nutrition program is to plan out your eating schedule for each week, that way you can anticipate any roadblocks that may arise, and also do your grocery shopping ahead of time. It's much easier to stick to your eating program if you have everything you need.

Regular exercise is also incredibly important but it means NOTHING if your meals aren't good.

You should incorporate both aerobic exercise and strength training workouts. Not only does exercise burn calories and shed pounds, it simply makes you feel better. You will have more energy and be more enthusiastic about staying focused on your weight loss goals.

One final step is to arrange a support network. Losing weight requires not just physical changes, but also emotional and mental ones. Having a community of people (such as at the Black Phoenix) who are dedicated to your weight loss efforts will help you stay motivated. You can also enlisting your friends and family in supporting your goals, you may also want to try some of the online communities.

Losing weight is much easier when you start out with a goal in mind. By setting short and long-term goals you will be able to achieve daily success, and also work toward the end result. Making sure you have clear strategies for eating, exercise, and emotional support will contribute to your motivation, and ultimately to your weight loss success.

Weight Loss Tips That Will Help You Beat The Bulge

2014-06-10T10:48:00.000-04:00

There is no easy way out of obesity but there is certainly a way to beat it. As a matter of fact, you only need to remember two words if you want to lose weight: Hard Work.

Face the fact, there is no substitute for hard work if you want to be successful regardless of what your trying to accomplish; a college degree, a relationship, an aquired skill, etc.

It's going to take hard work and those who have attained the goal that your currently reaching for - already know that. Those who haven't attained that goal that your reaching for, my not know that ... so be aware of the haters.

It takes a lot of time, commitment, and dedication to trim down, slim down, and be healthier. With a little planning and a lot of will power, plus me on your side :) you can be on your way to a healthier you.

Whether you wish to shed just a few pounds or lose from 20 to 30 pounds, weight loss tips can make dieting, exercise, and the whole weight loss venture easier and safer for you. But remember that weight loss ‘tips’ are not meant to be the only tool you can use. Your effort is actually the key factor to a fast track weight loss. That being said, here are a few tips you can commit to:

#1 Proper Diet

<<=This plate is how you get fat, by the way.

In contrast to popular belief, diet is not mainly concentrated on losing weight instead it is also essential for maintaining an overall healthy you. Diet is usually defined as eating a controlled amount of certain food to regulate weight.

Some people are on a diet to lose weight while many go on a diet to gain weight usually in the form of muscles. Proper diet starts with getting rid of foods which are not beneficial to the body. Cut back on fats, alcohol, and the intake of abusive drugs. Of course, I can help you put together a great meal plan for you. Click Here to see<==

#2 Drink Water

What better way to quench thirst than drinking a glass or more of water? Forget the fizzy drinks, sweetened fruit beverages, shakes, and iced teas. Compared to other drinks, water has no calories and cools your body. Drink 12-16 ounces of water every meal (this will help keep you from overeating) and bring along a bottle of water when you are on the go.

If you like, you can squeeze fresh lemon for a zesty taste. This may be one of the simplest weight loss tip you can commit to. Also, lack of water is often confused for hunger. So, drinking water can help prevent you from over-eating.

#3 Exercise

Here is where hard work is really demanded. Though many people live hectic lives and even the thought of exercising makes their head ache, exercise is great to both lose weight and maintain a healthy body.

But remember, the more effort you exert, the more calories you burn. So push yourself to get the most out of your workout.

Weight loss is achievable with will power, proper diet, water intake, and exercise. Follow these simple weight loss tips and benefit from them.

Healthy Eating For Spring / Summer Weight Loss

2014-05-19T14:53:00.000-04:00

Winter has been unforgiving. What better thing to do during the cold season than to sit in a couch and munch on some goodies while keeping yourself cozy and warm?

It seems like yesterday when you were struggling to lose your winter coat; before you even know it, summer is in its full effect.

The minute you feel warm enough to wear shorts, you realized something: The beach is beckoning and you are not prepared for it, physically! You panic and think of stapling your mouth for a week or two, until you look good on your swim wear, as your summer weight loss solution.

It can really be a struggle to shed excess fats and most people fall into a summer weight loss dilemma every year. Wacky diet, starvation, and diet pills are beckoning and giving you hopes of slimming down for that swimming costume. Summer weight loss doesn’t have to mean starving yourself to look your best in shorts or swimsuit. The secret to weight loss is to eat healthy foods; food choices are actually easy to make during summertime because high calorie dishes are less appealing during the hot season. Take advantage of fresh fruits and vegetables that are at their peak and at their best in summer. Refreshing and light foods are bountiful and keeps you out of the hot kitchen.

Experts say that the best summer weight loss diet is to load up with nature’s produce. Fruits and vegetables are low in calorie but loaded with essential vitamins and minerals, plus antioxidants and fiber to help your body flush those unwanted toxins and fats. Aside from their health benefits, they are delectable, juicy, and satisfy the taste buds. Berries, tomatoes, zucchini, melons, cucumbers, peas and other greens are available at farmer’s markets and grocery stores. Forget portion control and go ahead and eat all the fruits and vegetables you can get your hands on. Summer weight loss with nature’s bounty will do your waistline no damage.

If you are wondering what the healthiest summer weight loss foods are, here is a list of dieticians’ and experts’ food recommendation:

• Berries are luscious and sweet but there is more to berries that meets the appetite. They are known to boost antioxidant levels and help reduce the effects of aging. Berries are also rich in nutrients that help lower cholesterol level.

• Watermelons are loved because they are watery, juicy, and crisp, perfect for satisfying thirst during the hot season. If you want a tasty summer weight loss, mix slices of watermelon with milk, water, and ice cubes. Whirl in a blender and your perfect juice is ready in a snap.

• Garden salads are the best bet for time and cost efficient summer weight loss meal. They are easy to prepare and the perfect way to get vegetables into your diet. Dress your salad with healthy oils like extra virgin olive oil, walnut oil or your choice of other healthy oils. Salads are a great way of letting yourself off the hook from the hot kitchen.

Healthy eating is your best summer weight loss plan. Enjoy a hearty meal and reap the benefits of losing weight, staying fit, and living a healthy lifestyle. Jump start your summer weight loss with fruits and vegetables and get in shape for your favorite swimsuit.

www.BlackPhoenixBootCamp.com

A Client Asked Me For A Refund

2014-05-02T10:44:00.001-04:00

A client signed up for the 21 Day Rapid Fat Loss Program. After he initial assessment she gave me a list of foods that she didn't eat. I created a meal plan according to her dietary needs. She came to class 4 times a week. Sometimes she'd do 2 classes back-to-back.

Long story short.

After her program expired she was disappointed at her lack of results. We had the standard conversation: "Did you do this, that, and the other?" She said she did everything I told her to do; except she didn't like my meal plan ... so she created her own. Of course, this frustrated me to no end because she never told me she had issues with her meal plan.

None-the-lest, she signed back up ... but for a regular No Meal Plan Kickboxing program. A month goes by and she continues to complain about her lack of results. I explained to her (yet again) how important her meals are to her fitness goals. I said it was "your" meal plan that got you the body you hate so much. So you come to me for help; yet, you do not take my help. You pick and choose. Hence, repeating your same old habits while trying to achieve brand new results.

She said, but your meal plan doesn't have any "cheat days". I replied: "So is THAT why you didn't follow the meal plan I created for you - every single week?!?! I continued: "You don't need any cheat days! Cheat days is what got you and I to meet!

You've cheated long enough and look at what it's gotten you - you're unhappy with your body! I'm telling you what you need to do, but your still going off of what you think you know. If your knowledge has given an undesired result, then it's time for you to seek and apply higher knowledge.

Surely you should know by now that you do not know what you’re doing.

She said: But everybody can eat what they want and I have to count this and measure that ... why can't I just "EAT"?! I'm sick of this!"

I said: Sick of what? You haven't done anything long enough to get sick of it! You need discipline. That’s all, just good old fashion discipline. Think about it. You signed up for a 3 week program. You started making changes to the meal plan, what- the first week, maybe? Then you throughout the meal plan option, figuring that you’re wasting money, because obviously you can plan meals just as good as I can … so why pay extra.

But look at the results you’re getting! Over the past 9 weeks you lost 2 lbs!

She says: I also lost $100+ something dollars.

I said: No, you didn’t “lose it”. You simply chose to spend it frivolously. You know what you did with it … you didn’t lose it. You spent it on something that you took for granted. If anything you wasted your time … and mine. Because apparently I give a crap way more than you do about your success! You got me wrecking my brain trying to figure out why you aren’t losing and your round here eating a bunch of crap that I didn’t approve. You know it takes TIME to write meal plans? It takes effort! I do a lot of thinking, calculating, pondering, researching, on and on and on to give you what you need … and you just poo-poo it like I don’t know what I’m doing. There are 3500 calories to 1 lbs! If you burn 1000 calories over a week – YOU STILL HAVE NOT LOST 1 POUND! I say it time and time and time and time again, you HAVE TO address your eating to make up the difference. It’s not me, its math!

I continued my rant but things ended with her asking for a refund.

I said: Refunds are for clients who follow my instructions and are still unhappy. She said that I'll be hearing from her husband. I told her I'd be more than happy to talk to him.

How to Get Toned

2014-03-19T10:51:00.000-04:00

How to get “toned”.

I have a lot of my clients telling me: “I don’t want to lose weight; I don’t want to gain weight either. I just want to look more defined.”

This combination is pretty close to rare which is why if “toning and definition” are your goals, then you really shouldn’t pay much attention to your Weight.

What you should focus on is your Body Fat % and your overall size … how you “Look”.

(The lady to the left is Ronda "Rowdy" Rousey. She is the Bantanweight Undefeated Champion in UFC. She became the first American to win an Olympic medal in women's judo since its inception as an Olympic sport in 1992. More on her later.)

My job as a Trainer is to decipher what a client ‘says’ (while they try to use fancy and incorrect scientific terms) and try to figure out what it is they ‘mean’.

You see, to look ‘defined’ while staying at your current weight will mean that you will lose ‘size’.

You will look smaller, much smaller. So to maintain your size, your weight will more than likely have to go up to compensate for the lost size.

Here’s why.

Muscle tissue is heavier than Fat tissue, but Fat tissue consumes more space. You can have two people, both at 150lbs, but one looks considerably smaller than the other because her body fat is much lower.

For example:

1. Imagine 2 duffel bags that are different sizes.

2. One is filled with feathers; the other is filled with sand. But both bags weight 150lbs.

3. Using your imagination, which duffel bag is larger?

If you said the one with the feathers, you are correct. It will take more feathers to equal the weight of the sand, because the feathers are less dense.

On the other hand, you can have two people who are the same size (5’6” size 8 dress), the one with lower body fat will be heavier.

1. Again, imagine 2 duffel bags but this time they are the same size.

2. One is filled with feathers; the other is filled with sand.

3. Using your imagination, which duffel bag is heavier?

If you said the one with the sand, you are correct. Sand is denser than feathers; therefore, while consuming the same amount of space they will provide more weight per square inch.

Yes, your body is the duffel bag in these illustrations :)

If you understand this, then you are beginning to understand my job. So, once you get past the whole ‘weight thing’ and focus on how you look, then we can get somewhere.

OK, so here’s what needs to happen. Simply put, you need to drop body fat. Drinking protein shakes may or may not be in your future, but dropping body fat is basically what you need to do.

If your body fat is above … 26%, then you will need to have a very low fat diet and your exercise regimen will be mostly resistance - Pushing, pulling, lifting, etc. NOT Cardio.

If your body fat is between 17% - 25%, then you’re already eating a low fat diet, but your protein consumption is low. So you’d probably need to consume additional protein while maintaining low fat consumption. Your exercise regimen will also consist of mostly resistance - Pushing, pulling, lifting, etc. NOT Cardio.

Your total daily consumption of protein should be approx. equal to your overall body weight in grams. This is a rule of thumb and this will vary from person to person. But this is a good number to start with.

Note that I said your “total daily consumption”! DO NOT go out telling people I told you to drink 100 plus grams of protein shake!!!

If your current diet (breakfast, lunch, dinner, snacks, & drinks) is only giving you 80grams of protein, but your current weight is 130lbs and your body fat is below 25%, then you will need ADDITIONAL protein of approx. 50grams per day. Thus, your total daily protein consumption becomes 130grams.

Again, these are broad strokes with tons of variables and it’s different for every person. But I want you to begin understanding what it is I focus on when you mention ‘toning’.

Lastly-

Ladies, do not be afraid to lift weights. I’ve said it time and time and time again. But I keep having this conversation. “I don’t want to look like a man.”

Women DO NOT have the genetic make-up to lift weights, to bulk up, and then – look like a man. Without Human Growth Hormones or Steroids, it is impossible for you to look like a man.

So stop using that as an excuse to not lift weights.

And two more things:

1. Do you know ANY ‘scrawny, skinny’ guys? If you do, well trust me – they know themselves too. And you can believe they have tried to put on weight, size, muscle, etc. and if they are still scrawny & skinny, then they have failed. And they HAVE the genes to put on muscle ‘like a dude’ because … they are dudes.

So if you think YOU, as a female, are going to lift a few 20lbs (let alone 5-10lbs) weights and put on more weight, and size than them – you quite simply are wrong, and misguided.

2. What women are you looking at when you say: I don’t want to look like a dude? Who are the examples of the women you DO NOT want to look like? Sandra Bullock, Angelina Jolie, Snooki, Mo’nique? Who? All of them use weights and I'm sure you agree - none of them look like dudes

If you are you imagining some obscure ‘woman body builder’ that no one knows … then you are simply making excuses. Plus, yes – those women DO USE Steroids!

All of them do! The use of steroids is why Body Building is NOT and Olympic Sport! It’s because they use Steroids to get so freakishly huge!

But besides that …

If you think you train as hard as they do, eat as much as they do, take as many supplements as they do … – you quite simply are wrong, and misguided.

Back to Ronda:

She is 5'6" 135lbs Current MMA Champion, meaning she fights for a living. She uses weights. Heavy weights ... much heavier than what we use in Bootcamp. She is toned. She does NOT look like a dude!

Skip These 5 Foods For A Flatter Stomach

2014-03-05T15:17:00.000-05:00

By Kevin DiDonato MS, CSCS, CES

There are many things to consider when you start to notice the scale creeping up.

Aging, lack of sleep, and a lack of exercise are all areas that have been shown to contribute to weight gain.

However, the foods that you eat could account for a much larger portion of extra calories, fat, and sugar, which could lead to increased girth around your midsection.

The worst part – you may not even know that the foods you are eating are actually contributing to your ever expanding waistline.

Let me explain…

Foods that Cause Weight Gain

SPOILER ALERT: The food you are eating – right now even – could be leading to weight gain.

No matter how you slice it, the foods that you eat may provide your body with essential nutrients that your body needs to function on a daily basis.

However, some of the more common foods that you may eat for lunch, dinner, or even for your snacks, could be loaded with sodium, starchy carbohydrates, fats, and even harmful chemicals that contribute to weight gain.

Here is a list of the top five weight loss offenders:

1. Potatoes

Everyone these days avoids eating potatoes, which could be for good reason.

Potatoes are filled with starchy carbohydrates and are very low in protein.

However, on the positive side, they are full of fibers, potassium, and vitamins C, which are essential nutrients your body needs for proper functioning.

Although they are a nutritious item, they have been shown in research to contribute to weight gain, regardless of how you have them (broiled, steamed, mashed, etc.).

2. Processed Meats

If you are a fan of deli meats, hot dogs, or any type of processed meat, then you may be contributing to your own weight gain.

Not only are processed meats full of sodium, but there could also be a whopping amount of fat and calories in your favorite processed meat varieties.

This could spell bad news for your waist, hips, and thighs.

3. Fruit Juice

If you have young kids at home, then you may find that you have a wide selection of 100% fruit juices in your refrigerator.

Although the fruit juice sounds like a better option than soda (it is fruit juice after all), you may be surprised to find out that one glass of fruit juice could have the same amount of sugar as a regular soda.

However, if you switch your consumption of fruit juice/soda to water, then you will find that you will shed weight faster, and may even feel fuller throughout the day.

4. Refined Grains

The term refined (when speaking of food) usually means it is stripped of its natural nutrients through a chemical process.

This means that the healthy whole grains, fiber, barley, and germ are taken away from the grains, leaving it lacking nutrients that could contribute to better health.

Instead, refined grains have been linked to many different chronic disease including diabetes, some cancers, and heart disease.

Plus, refined grains have also been linked to increasing your waistline, instead of shrinking it.

Not good news if you are looking to fit into your skinny jeans!

5. Soft Drink Beverages

Move over fruit juice, there is a new villain in town.

If you haven’t heard yet, New York recently enacted a law banning extra-large soda from being sold in the state, in order to curb the rise in obesity levels.

Soda, which typically is sweetened by sugar, or high fructose corn syrup, is loaded with calories, therefore leading to increased weight gain.

Also, soda contains a boat load of sugar, which has been linked to obesity, as well as diabetes, insulin resistance, and other chronic diseases.

The Worst Food Offenders

In order to lose weight, you need a sound nutrition plan, a stress-free (or close to it) lifestyle, a good exercise plan, and the support of others.

However, avoiding the foods on this list, could limit extra calories, extra sugar, and could boost your metabolism, which could lead to extra weight loss and a trim, sexier you for many years to come.

Click Here For 8 X Greater Belly Fat Loss >>

COOKING TO STAY IN SHAPE

2014-02-17T15:56:00.000-05:00

Contents
Look Out For Turkey . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
Better Cooking Through Poaching . . . . . . . . . . . . . . . . . . .4
Be Careful With Red Meat . . . . . . . . . . . . . . . . . . . . . . . . . .5
Breakfast: Start the Day Off Right . . . . . . . . . . . . . . . . . . . .6
Consider Protein For Building Muscle . . . . . . . . . . . . . . . .7
A Slow Cooker Is Easy Healthy Food . . . . . . . . . . . . . . . . 7
Cooking With Whole Wheat . . . . . . . . . . . . . . . . . . . . . . . . 8
Cook With Trans Fat Free Oi l . . . . . . . . . . . . . . . . . . . . . . 9
Create A Food Diary To Track Your Health . . . . . . . . . . . 10
Fresher Is Better When It comes To Veggies . . . . . . . . . .11
Garlic For Heart Health . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
Healthy Cooking: Make Vegetables The Entree . . . . . . . 12
I Am Thinking Lunch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
Go For The Green . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
It Is Not How Much You Eat, But How Often . . . . . . . . . . . .15
Portion Control . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Reading Labels For Your Health . . . . . . . . . . . . . . . . . . . . .17
Say Hello To the Grill Again . . . . . . . . . . . . . . . . . . . . . . . . .18
Some Great Snack Ideas For A healthy Life . . . . . . . . . . .19
Snacking Is OK, If It Is Done Right . . . . . . . . . . . . . . . . . . . .20
The Benefits of Baking . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
The Endless Possibilities Of Chicken . . . . . . . . . . . . . . . . 21
Variety Is the Spice Of Life And The Life Of New Meals . 22
When To Eat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23

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Win the Battle Against Fat Cells

2014-02-12T08:23:00.004-05:00

As a fitness expert, you know I'll never promise you a pill is going to be the answer to that "jiggle in your wiggle." If you want six pack abs you're going to have to work for them.

BUT...

There is some very promising research out there in regards to a dietary supplement you've probably been hearing a lot about.

Yes, I'm talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.

How's this for good news?!

*University of Georgia researchers have found something pretty amazing about Essential Fatty Acid supplements containing DHA. Get this: The actually help STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.

Once a pre-fat cell becomes a fat cell, well, there's no turning back. You've got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!

Now let me do my best infomercial voice for you...

But wait, there's more!

Seriously, that's not the only benefit of Essential Fatty Acid supplements containing DHA.

According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.

How can you not be excited by these research studies??

Now, personally, I don't like Fish Oil pills because they cause you to burp like crazy. If you've ever taken them you know exactly what I mean. And they aren't always the highest quality.

I prefer EFA Icon from Prograde Nutrition because they use Krill Oil. It's been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven't even mentioned all the amazing health benefits from this dietary supplement.

If you're looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition's EFA Icon. You can get it here: http://blackphoenixmaf.getprograde.com/icon

Yours in rapid fat loss,

Khalil Shabazz; CPT, CMASCC

PS - Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It's definitely a supplement with powerful fat loss properties. http:/blackphoenixmaf.getprograde.com/icon

PPS – I am a Prograde Nutrition partner

* Journal of Nutrition, Vol. 136:2965-2969

** American Journal of Clinical Nutrition, Vol. 85:1267-1274

4 Very Unusual Metabolism Boosters (Special Report)

2014-01-23T09:47:00.000-05:00

Hi guys,

My partners over at Prograde Nutrition have just released an extraordinary special report. In fact, I'll admit, I learned quite a bit from it.

I'll bet you didn't realize walking through your grocery store that these 4 items could send your metabolism soaring!

You could wait to read it, but your body will seriously thank your for it if you clicked over right now and devoured every word.
>>Click Here for Full Article<<

Yours in health,
Khalil

PS - One of the boosters is something you can put on toast. But it's not what you think. Who knew?
>>Click Here for Full Article<<

What is Metabolism pt1 of 3 (+playlist)

2013-10-23T13:18:00.001-04:00

Click Here to View on YouTube

What is Metabolism pt2 of 3 (+playlist)

2013-10-23T13:17:00.001-04:00

Click Here to View on YouTube

What is Metabolism pt3 of 3

2013-10-23T13:15:00.001-04:00

Click Here to View on YouTube

How To Get A Flat Stomach

2013-10-14T14:37:00.000-04:00

Click Here To View on Youtube

Bad Traits to Avoid If You Wish to Achieve Your Goals

2013-10-01T15:10:00.002-04:00

A lot of people stay unsuccessful or have alternating experiences with success and failure; simply because they do not know that they have many bad traits.

Bad traits pertain to habits and personal characteristics that ultimately lead to failure. Some of the things you've been so used to doing for several years may be the main reason why you struggle much.

1) LAZINESS!

Laziness is one of the negative habits that a loser has. The worse thing is lazy people usually do not want to get rid of the problem. If you want to achieve your goals, you need to understand the value of hard work and perseverance.

Some of the greatest people in the world are known to work way more than those who did not leave a mark. The greats work longer hours, sleep less, eat less, wake up earlier and suffer more than anybody else. It takes sacrifice to reach your goals. The most important thing to know is that everything you have ever wanted is just outside your comfort zone.

2) FEAR!

Another bad habit that people have dealt with for several years is fear. They fear things and events without even trying. Some people are even afraid of success subconsciously in a way that they refute any opportunity that can make them great. Some people do not realize that they just do not or cannot handle the bigger responsibilities that achieved goals come with. You should understand that once you reach a certain goal, it can mean that the bar has just been raised for you to accomplish more.

3) SELFISHNESS!

Selfishness is a bad trait that you need to get rid of to achieve your goals. There are individuals who do not want to get help from others because they do not want to share their expected success. They don't want to say: "such-n-such" helped me. What's sad is that most of them do not ever reach their goals.

There is so much joy and celebration for every success that can be shared between several individuals. There is even so much money in the world for everyone to stay rich. Even if you may be better off doing some things yourself, still you cannot do everything alone.

4) NEGATIVITY!

Pessimism is a trait of losers. Losers always find a reason to lose, even if the situation or opportunity is already presenting itself. In most cases, pessimism is tied up to fear. Seeing things in a negative light will result to bad results too, most of the time. If you start your day negatively, everything else will already seem bad, so you will focus more on the little things that do not matter and let them bother you, instead of keeping your mind on your goals.

Your Solution

The first step to treating bad habits to achieve your goals is to look at yourself as a confident, capable and strong individual. You are responsible for whatever happens in your life. Although problems are bound to happen, you know that you always have the ability to stay successful in life as you choose. Minor setbacks are supposed to be a means for you to become better and stronger.

Write a list down indicating all your weaknesses and bad traits. Next, put the opposite trait for each. The opposite traits are now your new characteristics to be adopted. Start practicing one good trait per week or month, and then add another one for consistency. Over time, you will realize that success follows you because of your positive aura.

Calories & Weight Loss Vid

2013-09-23T15:08:00.001-04:00

3 Things you need to know if you are on a weigh loss program.

Enjoy-

Click Here to View on Youtube

Goal Setting Essentials For Weight Loss Success

2013-09-20T14:25:00.002-04:00

Success with any project begins with a finished goal in mind. With weight loss, it's all too common to quickly lose focus without specific goals. Setting goals is one of the best ways to insure success with any weight loss program. These are some tips for creating and sticking to weight-loss goals.

Short-Term Goals

Both short-term and long-term goals are important for weight loss success. Short-term goals are essential for staying motivated long enough to meet long-term goals. Short-term goals should be set daily or weekly.

Many people who want to lose weight focus more on the long-term goals, but if you neglect opportunities for success along the way, it is too easy to get discouraged. Make it easier for yourself by creating daily and weekly milestones. For example, you could set a goal to exercise 2 times a week. Each time you meet your goal, you have another success, which will increase your motivation.

Long-Term Goals

Long-term weight loss does not happen overnight. Setting long-term weight loss goals reinforces the fact that weight loss is a lifestyle choice, not a quick fix. Long-term goals really measure the success of your weight loss program. You can set these up monthly, or every two to three months. This is enough time to really gauge your progress. Long-term goals work best if they are measurable and concrete. You could focus on losing a specific percentage of body fat, or a certain number of pounds.

The best way to meet both short and long-term goals for weight loss is to make sure you have everything in place before you begin. This means setting up and following a healthy eating program, a regular exercise program, and connecting with supportive people. By taking care of these important aspects, you will be more prepared.

Begin by choosing a program that offers a wide variety of healthy foods, and is easy to follow with your current lifestyle. A great way to stick to a program is to plan out your eating schedule for each week, that way you can anticipate any roadblocks that may arise, and also do your grocery shopping ahead of time. It's much easier to stick to your meal plan if you have everything you need.

Regular exercise is also incredibly important. Not only does exercise burn calories and shed pounds, it simply makes you feel better. You will have more energy and be more enthusiastic about staying focused on your weight loss goals.

One final step is to arrange a support network. Losing weight requires not just physical changes, but also emotional and mental ones. Having a community of people who are dedicated; such as at a boot camp, to your weight loss efforts will help you stay motivated. I provide those in need with a Boot camp Buddy. If you’d like me to pair you with one, please let me know.

In addition to enlisting your friends and family in supporting your goals, you may also want to try some of the online communities.

Losing weight is much easier when you start out with a goal in mind. By setting short and long-term goals you will be able to achieve daily success, and also work toward the end result. Making sure you have clear strategies for eating, exercise, and emotional support will contribute to your motivation, and ultimately to your weight loss success.

Lose 10 Pounds in 10 Days

2013-09-09T16:04:00.003-04:00

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Can you answer a few questions?

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Are you looking for a way to jump start a diet so that you can get to the weight that is best for you?

Are you tired of promises from pills and potions that promise to take that weight off easily but do not work?

Are you sick of seeing ads to help you take off weight if only you pay a small fortune for a membership in some club, special food or some drug?

If so, then this is for you. You do not have to fork over a lot of money to lose 10 pounds in 10 days. You can do it right at home with a method that works every time - no matter what your age!

There are many products on the market that advertise that you can lose weight in a seemingly unnatural amount of time. There are many altered photos online of people who have supposedly lost quite a bit of weight and now suddenly have bodies of models in a week.

There are a lot of ads for diets and groups that always mention that the results experienced by the person who is pitching the ad "are not typical." In short, if you want to lose 10 pounds in 10 days, there are a lot of ways to help you part with your money that do not work.

I went through the weight loss ordeal myself. I wrote a book based upon my own experiences with weight loss and how easy it is to lose 10 pounds in 10 days, without having to follow a certain diet, buy exercise equipment or take pills. This is not a sales pitch to get you to buy a product, this is an actual way for you to lose 10 pounds in 10 days, guaranteed!

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Eating Healthy On A Budget

2013-09-09T14:42:00.003-04:00

If you have problems serving healthy foods because of the prices, you'll find these tips to be just what you need to eat healthy on a budget.

1. Eliminate junk food

Doing your shopping on your own is the easiest way to shop, as children and sometimes spouses are usually the ones requesting junk food. Shopping alone will prevent this, and ensure that you only buy the foods you need.

2. Water instead of soft drinks

You can still enjoy your favorite drinks at a sporting event or night out, although you should stick with the smallest size when shopping to save money and calories.

3. Buy fruits in quantity

When they are in season, buy fruits in quantity and freeze any extras. You can buy several pounds this way, and freeze extras to have them when the fruit goes out of season. Wash the fruit well, remove any spoiled pieces, dry thoroughly, then freeze in plastic zipper bags in individual serving sizes.

4. Beans and meat

Beans and meat are the best sources for protein. Lean meat is more expensive than meats with a lot of fat in it. Canned beans are a great deal as well, as they give you natural protein at a great price., without the cholesterol that naturally comes with meat products.

5. Beans as a substitute

You should use beans a substitute for meat on a frequent occasion. There are many different varieties, so you can prepare them in a crock pot. When you return home they are ready to consume. The USDA recommends eating beans at least 4- 5 times per week. Of course eating beans more often is welcomed. If you experience gas after eating beans you should try washing them, covering them with water, bringing the water to a boil, then draining it off and refilling the pot.

6. Eat more Fish

If you live in a coastal area or an area where fish are around, make that an integral part of your diet. You can catch them from the lakes or rivers, saving money in the process.

7. Good ole' fashion Peanut Butter.

Peanut butter is great for those on a budget as it's popular with almost everyone. You can use it for sandwiches instead of eating hot dogs. It does need to be refrigerated, although bigger jars can last you for weeks.

8. Eat fruit and vegetables that is high in water content.

You should fill up with foods that have a high content of water. Watermelon and cantaloupe are great example of fruit and Tomatoes and Broccoli are great examples of vegetables that are high in water content.

9. No refined flour products

Don't eat white rice, or refined noodles to 'get full'. Sure, those items are cheap, butt the reality is you'll be hungry right after you eat those types of 'foods' because of their low nutritional value. Hunger is your body asking for nutrients, not for 'stuff'. Try eating a few pieces of fruit instead of Ramen Noodles.

Eating healthy is always something you can't go wrong with. You can eat healthy for just a few bucks, which makes it perfect for those on a budget. Now, you don't need a lot of money to have the lifestyle and health you've always wanted.