Cutting down your sugar intake

The Many Names of SUGAR

Reading food labels is key to avoiding items that are high in sugar. However, it’s important that you are aware of the many names for sugar that can be found lurking in ingredient lists.

All of these are names for refined sugar: high fructose corn syrup, dried cane syrup, invert sugar, molasses, sucrose (and any word ending in “ose”), brown rice syrup, honey, maple syrup, cane juice, beet sugar, brown sugar, and corn syrup.


Is sugar a sweet old friend that is secretly plotting your demise?

There is a vast sea of research suggesting that it is. Science has now shown us, beyond any shadow of a doubt, that sugar in your food, in all its myriad of forms, is taking a devastating toll on your health.

The single largest source of calories for Americans comes from sugar—specifically high fructose corn syrup. Just take a look at the sugar consumption trends of the past 300 years:1

  • In 1700, the average person consumed about 4 pounds of sugar per year.
  • In 1800, the average person consumed about 18 pounds of sugar per year.
  • In 1900, individual consumption had risen to 90 pounds of sugar per year.
  • In 2009, more than 50 percent of all Americans consume one-half pound of sugar PER DAY—translating to a whopping 180 pounds of sugar per year!

Sugar is loaded into your soft drinks, fruit juices, sports drinks, and hidden in almost all processed foods—from bologna to pretzels to Worcestershire sauce to cheese spread. And now most infant formula has the sugar equivalent of one can of Coca-Cola, so babies are being metabolically poisoned from day one of taking formula.

No wonder there is an obesity epidemic in this country.

Today, 32 percent of Americans are obese and an additional one-third is overweight. Compare that to 1890, when a survey of white males in their fifties revealed an obesity rate of just 3.4 percent. In 1975, the obesity rate in America had reached 15 percent, and since then it has doubled.

Carrying excess weight increases your risk for deadly conditions such as heart disease, kidney disease, and diabetes.

In 1893, there were fewer than three cases of diabetes per 100,000 people in the United States. Today, diabetes strikes almost 8,000 out of every 100,000 people.1

You don’t have to be a physician or a scientist to notice America’s expanding waistline. All you have to do is stroll through a shopping mall or a schoolyard, or perhaps glance in the mirror.

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Cut back on sugar (28 day plan)

If you love sweets then you know how easy it is to eat more sugar than you should. You’ve probably had a doctor warn you to cut back and know that you have at least a few pounds to lose.

Candy, cookies, pastries, and other sweets are high in sugar, which is quickly and efficiently stored as body fat. And the more sugar that you eat, the more you crave it. It’s a rough situation for you and your sweet tooth, it’s as if your sweet tooth is against you ever meeting your summer body goal!

Don’t lose heart! It is very possible to gradually reduce the amount of sugar in your diet in a way that that’s painless and practical. I have a 28-day plan here to help you to cut back on sugar consumption without going crazy. By reducing the refined sugar in your diet you’ll experience an automatic drop in body fat – this means inches and sizes lost! Sound good? Let’s do this!

Cut Back Sugar: Week One

In this first week your goal is to get an accurate idea of how much sugar you are currently consuming. You’ll act as a reporter on your eating habits for a full week, recording down everything you consume.

This week is only for reporting. I don’t want you to change anything about your diet yet. Eat as you normally do, but tally sugar grams at each meal and snack. Yes, even your drink at the coffee shop and your wine or cocktail at dinner. Look up the sugar content of everything you consume and record it.

By the end of this week you will have a clear picture of how much sugar you are eating and which items in your diet are most sugar-filled.

Cut Back Sugar: Week Two

In this second week your goal is to eliminate liquid sugar. It is all too easy to consume large amounts of sugar in beverages, often without even noticing. You know which beverages in your diet contain sugar, from your reporting last week, so target and cut out these beverages.

Sweetened coffee drinks, smoothies, alcoholic beverages, sweetened sodas and teas should all be replaced with zero calorie options. Try liquid stevia for sweetening beverages without adding sugar, it has a more pleasing flavor than powdered stevia. Avoid super processed sweeteners like splenda or aspartame as these may cause bloating and cravings for more sugar.

In addition to focusing on removing sugary drinks this week, I also want you to focus on drinking lots and lots of water. Drink 8 ounces of water before, during and after every meal and snack.

Cut Back Sugar: Week Three

In this third week we are now going to focus on eliminating the food in your diet that contain refined sugars.

What’s great about this gradual approach to cutting out sugar is that over the course of the first two weeks, while you recorded your sugar consumption and then cut out sugary liquids, you likely found yourself instinctively beginning to choose items that are lower in sugar. That’s great! That’s going to make this week all that much easier as you begin to pass on those sugar-laden snacks and desserts.

This week target and eliminate the food items in your diet that contain refined sugars. These are packaged candies and snacks, dressings and sauces, desserts and sweetened yogurts. Read labels and check sugar grams. Swap these items out for naturally sweetened treats – sweetened with fruit or stevia.

Cut Back Sugar: Week Four

You are on the home stretch! As you enter week four you should already be noticing your clothes feeling a little looser, and your energy levels should be stabilizing. During this week I’d like you to once again record everything that you eat and drink. Tally up the sugar grams and take notice of anything that you’re still consuming that’s high in sugar.

This week should reinforce the healthy changes you’ve implemented and keep you accountable. If you find yourself really missing a certain sugar-filled item then look for healthier, low-sugar replacement foods to enjoy instead of reverting back to your old habits.

The key now is to maintain your new, low-sugar, habits. The first month is always the most difficult, as new habits are formed, so you’ve already done the hardest part! Going forward, whenever you find yourself getting hooked back on sugar then go through this four week process again to get back on track.

In addition to removing refined sugar from your diet, participating in a challenging, consistent exercise plan is vital to fat loss. If you aren’t yet one of my amazing clients then reply to this email, or give me a call today!

I’d love to help you achieve a substantial drop in body fat before summer.


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A newly understood phenomenon, inflammation underlies modern health scourges, from heart disease to obesity to diabetes. “Sugar can play a role in inflammatory diseases,” says Dave Grotto, RD, a spokesperson for the American Dietetic Association. “Poor regulation of glucose and insulin is a breeding ground for inflammation.”

Under normal conditions, inflammation helps the body rebound from injury. For instance, if you cut yourself shaving, white blood cells race to the scene to mop up the wound, destroy bacteria and mend tissue. But when the injury is deep inside the body, such as inside the blood vessels of the heart, hidden inflammation can trigger chronic disease, and experts are only beginning to understand how sugar fans the flames.

In the development of heart disease, the type of carbohydrate in your diet may be as important as the type of fat, says Walter Willett, MD, professor of epidemiology and nutrition at the Harvard School of Public Health (HSPH) and author of Eat, Drink and Be Healthy (Free Press, 2005). The more refined carbs you eat, the more likely you are to be supplying your body with more sugar than it can handle with healthy results.

That point hit home when Willett and a team of HSPH nutrition researchers looked at diet and health history data from more than 75,500 women who took part in the Nurses’ Health Study. At the start of the study in 1984, all the nurses were given a clean bill of health. Ten years later, 761 had either been diagnosed with or died from heart disease. When researchers distilled the numbers, they found a telling parallel between women eating a high-glycemic diet of refined carbohydrates and those with heart disease. An even more disturbing trend was within the group of women at risk for heart disease: Those who ate the most carbohydrates – including sugars – doubled their risk of heart attack compared to those with diets only moderately high in carbohydrates.

Nutrition experts stress that there’s no point avoiding the carbs that come from eating a balanced, healthy, whole-foods diet. But there is plenty of good reason to avoid the refined carbs that quickly turn to sugar in the body.

Such sugars deliver more excess (and mostly empty) calories, which the body then con verts to triglycerides, a key indicator of heart disease.

Sugar-rich diets stress the heart in other ways, too. When blood sugar is high, the body generates more free radicals. Rogue molecules that pinball through the body damaging cells, free radicals stimulate the immune response, which can inflame the lining of the blood vessels leading to the heart. And the damage doesn’t stop there.

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The “1200” Fitness Lie

The “1200” Fitness Lie

:Scott Kratochvil



What is the 1200: Fitness lie? It is eat less and exercise more. It is eat 1200 calories and exercise 5-6 times a week. I am going to talk about 3 types of clients that contact us. Why this lie is still told and also the health issues and problems we help clients with that have believed this lie.

I hear this all the time and (pardon my french) but it pisses me off but even more so it makes me very sad. I hear of someone starting a new workout routine and that they have lost 10 lbs in 2 weeks and I ask what did they do. (Even though I already know the answer) They started following this “online fitness guru” or a routine out from a supposed “Fitness Magazine” or started at “So and SO” place. The plan is to exercise 5+ times a week and eat 1200 calories.

This is a big dirty 1200 fitness lie.

Yes, you will see results from starting a new workout routine especially if you haven’t worked out in a while.

Yes, you will see results from eating 1200 calories. (Even though it is very short term)

But at what cost?

Why does this make me sad?


It pisses me off and makes me sad because I know people are being lied to and taken advantage of. People that are trying to get healthier, stronger, lose weight, improve their lives and are paying to do that with time and money. It pissed me off because people are being ripped off. It makes me sad because people start these and see the scale move and are being lied to that they are getting healthier. Scale weight and loss of scale weight should never be the main objective. Losing Fat Should Be The Main Objective. I am going to say that again Losing Fat Should Be The Main Objective! Good people walk into a facility and are told to workout 5+ times a week and eat 1200 calories to drop scale weight. This makes them think they are getting healthier and improving, when the truth 99% of the time is that they are not getting healthier, they are actually running their body into the ground and losing muscle and destroying their metabolism. The scale doesn’t care if the weight loss is a 1lb of muscle or a 1lb of fat, the scale just displays the loss.

Being in the fitness industry as a trainer, teacher or manager for 15+ years I have worked with 1000s of clients. They are the most important thing to me! Their results are the most important thing to me! Their health is the most important thing to me! I know how much time, money, sweat and tears many clients go through to change their life for the better. Many of our clients come from a past of failed diets, failed workout routines and failed results.


When clients walk through our doors looking for help with weight loss (or any goal) there are normally just 3 types. Type 1 people that eat too much, type 2 people that eat to little or type 3 which are in a cycle of eat to little then eat too much. People that eat too much normally lose weight a lot faster because we just need to adjust calories into a deficit and adjust the proper portions of carbs, protein and fat. The sad thing is this type of client is only about 10%, the other 90% are the ones that have the biggest problem with losing weight. The reason why is because they have believed the biggest lie in the fitness industry and it is to eat less and exercise more and either are stuck in that 1200 calorie lie or cycle that 1200 with then overeating.


The sad and disappointing thing about this lie, is it is told for marketing and profit. (Not your health or results)


Every week I either hear of someone, see advertising, see advise from online “coaches” or other training facilities and magazines that are advertising 20 lbs of weight loss in 4 week. If you do any research you will learn (and most people already know this) that you should lose 1-2 lbs a week. People want faster results or some magical way and still go against the science and fall for this marketing trick and hope that it can be true. The reason why you shouldn’t lose more than the 2 lbs a week is because 99.99% of the time you are losing muscle and putting your organs, muscle and health at risk by starving yourself. The marketing and hype still gets people to spend their hard earned money and time and that is why the Big Lie is still around.  There are certain diet strategies you can incorporate to lose fat faster but if you don’t know how to eat right after the weight will all come back and you will be starting over again. These strategies are very restrictive and hard to stick with for an extended period of time and aren’t something you can do the rest of your life, so you are in the cycle of Yo-Yo dieting and never reaching your true long lasting goals. This again is part of the marketing you get some results…you are excited but then you gain it all back. You go back and start the same diet plan over again because you did see some results the first time breifly, even though they weren’t lasting.  You spend your time and money to only have too start over and spend your time and money again and again. This is the profit and marketing that keeps the Big Lie going.


In our last blog post it was a letter from a client (Link Here so you can read later) this client like many others are going to the doctor office to get tests done and hoping they have a disease that explains why they can’t lose weight. 99.99% of the time the problem really is people believe the 1200 calorie lie and not a health issue….thank goodness!! (It is so hard and painful when someone you just met has a breakdown and starts crying and hoping they have a disease to explain why they can lose weight) Majority of these people have never failed at their diet, their diet failed them. The fitness industry has failed them. People looking to just make money have failed them. The great thing about this client is that she was using a popular food tracking app and she had the last 2 years of daily food logs. The problem was that this food app set her up on this big lie and it had her eating 1300 calories a day. Problem number 1 was that the calorie number of 1300 was way to low for her and 2 all she was trying to do was eat 1300 calories. If you eat 4 and half snickers bars that is about 1300 calories, I hope we all can agree that if you ate that you wouldn’t lose weight or be healthy. This is where people start getting frustrated, angry, depressed and start yo-yo dieting. You see most people when they first start this diet lie they normally do lose some weight the first couple of weeks, this is the trap that keeps the lie going. What happens though is that their body is being starved so they aren’t losing fat but start to lose the healthy part of their body (muscle, organs, structural fat). When your body is being starved it sends out hormones to store fat and then it is left to cannibalize itself to survive. This starts the yo-yo because after a couple more weeks of not seeing results or something in life comes up and you get thrown off your diet you start eating bad food choices again. Now your body is already in fat storing mode and then your start eating foods that trigger a fat storing response. So now you are behind the proverbial 8 ball. You have lost muscle, unhealthier and your body is saying store fat and you gain everything you lost back (plus some). Then a few months later you go back to the big lie because it worked for a cpl weeks to take off some weight, not knowing you are just going back into the same diet that keeps making you unhealthy every time you do. So again these clients didn’t fail their diets, the diets failed them. They were set up to fail from the beginning.

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Why does this happen and why do these clients have a harder time losing weight?

These diets cause many things to happen and start a chain of events that can cause metabolic syndrome, insulin sensitivity, insulin resistance, high cortisol levels, high blood pressure, high cholesterol, high blood sugar levels and more. A part of the big lie is that you think your body burns fat from diet and exercise,when in reality, it is your hormones that tell your body to store energy or use stored energy. If your hormones are saying store energy it will either store it as fat or replace energy in the muscles. When you are starving yourself with a low calorie diet your body is being told to store energy as fat. If you are eating certain foods they have a chemical reaction to tell your body to store the energy as fat. So you might see some weight loss at first but it is short lived and the weight comes back on and faster and more than ever. This is the diet cycle that is causing the obesity epidemic that we are currently in.

When you are starving your body it is not unlike a car. If your car has low oil, a light will go on to alert you, if you do nothing about it you will blow your engine. If your gas light goes on and you don’t fill your tank your car will run out and stop. If a computer chip short circuits your car might not start or run right. The same types of things happen when you continually starve yourself, over eat unhealthy foods or a combination of both. Your blood pressure goes up, your cholesterol goes up, you blood sugar goes up. Your hormones cortisol and insulin are all over the board and raise in higher levels which cause fat gain and other health issues. Many clients that have done these diets have some sort of metabolic syndrome which has your body in a constant fight and flight mode that are keeping your body on hormonal alert and possible high insulin levels or insulin resistance (which causes your body to keep releasing insulin and storing fat)

We see a slower process in fat loss with these clients because not only are we going through mind blocks, reeducation of how to eat, fear of gaining weight and addressing these issues, we need to also get their bodies functioning properly again. This process is sometimes quick but for many it is slower until we get their body working correctly again. The struggle to deprogram the big lie and teach the proper nutrition and correct energy balance is a process that can take time. We don’t like to give clients another diet that they won’t be able to stick with but teach them to make a life style change and how to make better choices. We teach them the ins and outs of calories/ energy, nutritional value and proper balancing of carbs, protein and fats. Many are shocked when we tell them that they can eat carbs or fats. There are studies that show that it doesn’t matter if you do a low fat or low carb diet to lose weight that you will lose the same in 1 year and both also show that when you reintroduce the thing you eliminated that the weight comes back and a fast rate. In all my years I have never met someone that has been able to cut out fats or carbs for any extended period of time because it is not practical or realistic to think you can. You need to find the proper balance of calories, carbs, proteins and fats and also have the understanding and knowledge of why you are doing certain things for certain results. This is what we teach and educate our clients with. This is why our clients lose fat and keep it off for life. Once our clients get this knowledge and apply it and get their bodies working properly, results then happen and happen fast! The best part they keep the weight off, they are finally free of the fear of food. Fear is just a lack of understanding, it is the fear of the unknown. Like I mentioned above there are diet strategies to cause faster fat loss. Once clients learn how to eat for health and healthy fat loss we do add some diet strategies for short amounts of time to cause faster fat loss and stop the regaining of weight. We get out clients off the Yo-Yo Big Lie

If you have tried and failed before, we want you to know you can have success. You deserve success. It is your body and it was made to be strong and healthy! We can show you the path, you just need to walk down it with us. As the client in the article above quoted us as saying “trust the process”!!


It is simple to learn but it won’t be easy at first. It is a process but it is so worth it!!!

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Detox and Fasting: Fat loss cure or myth?

I get asked all the time from people about if they should try this new “detox”, “cleanse” or “fasting” diet. I have lots of mixed feelings when I am asked this questions because I know the person asking me is struggling to lose weight or just not feeling very healthy. They are willing to try anything and believe anything because so many other diets have failed them and they don’t know what to do. Detox, cleanse and fasting are different things but sometimes get lumped together in the same program or general idea.

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Let start with fasting. Fasting has been done through out history and for many reasons from health, healing, religious and spiritual beliefs. Many people that are asking me about fasting they are looking it at for weight loss and that is why I want to talk about this. If you fast for religious and spiritual beliefs that is awesome! If you are doing it for health or healing reasons that is great also. (There is a small % of the population that need to do this and it is because of a major health issue.)  Now lets touch base on the reason people ask me about fasting…weight loss. There are many fasting diet programs out their and new ones come along all the time but do they work?? The most simple answer is yes it causes weight loss. But is it healthy? The simple answer is no. Yes you have weight loss but it is not fat loss and that goes against everything I try to teach people. In a fast you are starving yourself so the scale weight you lose is muscle mass. Also extended fast can cause health issues also from fatigue, heart palpatations, headache, dizzyness are major ones. Some of the common ones are just sugar water diets that put you in a severe calorie deficit and also nutrition deficit. Now one thing I do myself on occasion is intermittent fasting and I will right an article on this shortly. Intermittent fasting is for 12-16 hours only and does have many health benefits but again I do not do it for fat loss but health reasons.


Every year i have a client or someone I know that has several office co workers all to do a fast together. I advise the people that ask me about it not to do and why and also to let me know how everyone did. I get the same report every time…. day 1 everyone was down a cpl of pounds…after the 3rd day some are down as much as 7-10 lbs everyone stops and can’t make it past day 4 or 5. (If you are living your normal life style you need calories for energy, you need nutrition to function properly) within 3 days after the fast everyone gained all the weight back and some gained extra. Fasting for fat loss doesn’t work.

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Now on to detoxing. You hear about detoxing diets all the time but do they work? Now there are some medical protocols for major health and medical reasons and you should be supervised by a doctor when doing these. 99% of the people that ask about detoxing though or that I know have done them have done them for weight loss or general health. The truth is our bodies naturally detox and if it didn’t we all would not have lasted this long. Most of the detox books and diets out there are just trying to make money of you. Some of these detox plans are more like fasting so I won;t get into them. The others are normally $100s -$1000s of dollars and aren’t worth the cost. Now if you have tried a detox and felt better during it, lost eight because of it or got some other benefit from it I think that is awesome! The reason I don’t think they are worth the money or time is because many of the benefits you got are more because you changed your eating habits and actually gave your body some nutrition that it needed. I have talked with many people and clients that have tried detoxes in the past with some having some positive effects during it but all of them have the same exact aftermath….they are right back to when they started. Many people try a detox because they are again trying to get healthier, feel better or lose weight……you don;t need to spend $100s-$1000s of dollars to do this. You can do this by learning to eat correctly and fuel you body correctly. I am going to give a cpl extreme examples if you are eating one meal a day and it is fast food but then you go to a detox plan and start putting nutrition into your body several times a day…yes you are going to feel better. Also during these detox plans many people stop eating all the other junk most people eat daily from high sugar foods, fast food, processed foods…..if you just stopped eating those things and start eating real food you will get the same results without spending the money for the detox.

The same goes with many of the elimination diets and 30 day challenges that you see out there. Many are founded with great goals and good principles in mind and can sometimes jump start you down the path of chagning habits and getting your body working better but many fail again with really teaching you the improtance of correct balance of nutrition. When we work with clients we teach you many of these principles but we add in the education to feed and fuel your body correctly as well. When you work with your diet from all angles from correct nutrition, energy balance, importance of macro and micro nutrition your body thrives!! We educate you on these principles to get our clients amazing results in fast loss and a healthy strong body!

Now with that being said there are things you can add to your daily routine that add health benefits that get your body working better and more efficiently from herbs,vitamins, minerals and specific foods that help with your bodies natural processes. You can get your liver, kidneys, intestinal track, organs and more to work better. When Barb was diagnosed with Rheumatoid Arthritis she didn’t do a fast or detox she had to go on a very specific natural food diet to correct pain and inflammation, she had to learn to eat to heal herself. Learning to eat real food for real results is the only way, otherwise you will just fall back into your old habits of eating and go right back where you started. Feel free to reach out to us if you are struggling with your goals, we are here to help.


If we work with foods that naturally get your body to work properly and have additional health benefits and then add in correct macro and micro nutrition with real foods you can start feeling better and getting the results that you have struggled with.

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The scale, skinny fat and malnutrition.

Scott Kratochvil 12/28/2016

I have written about why I don’t give clients diets but teach them the science behind eating right and for their goals. Read here:

They learn how to accomplish the goal that they are truly after. Many clients start with the idea of I want to be “random number” on the scale. As we work together they might hit that number and they might not. But the reason is not what you might think. They have an idea of what they want to look like physically and they think if they hit this “random number” that they will look this way. 9 out of 10 times when a client starts paying attention to the body fat % and not just the scale and they start to lose fat and not just scale weight the first “random number” that they wanted to weigh is now not correct. The scale is only part of the equation, body fat % is a more important and larger part, knowing your lean body mass, healthy structural fat and bad unhealthy unwanted body fat are the biggest parts you want to pay attention to.



Many diets, programs, detox or other fitness marketing tools just cause a first initial scale weight drop. Again this is normally mostly muscle, organs and healthy tissue and not the fat you want. This is where the term skinny fat started. You are dieting and starving your muscles, your body won’t burn fat and holds on to it to survive. So you never truly accomplish the weight and look the way you want to look. When you come off whatever program/diet you were doing and eating the way you have in the past the scale goes back up but now your scale is up and your body fat % is worse and you have lost muscle, damaged your bodies internal workings as well. This becomes your bodies never ending cycle and you thinking you are getting healthier each time.

I have trained wrestlers and fighters and many of these people can drop 10-20 pounds of scale weight in 1-4 days to weigh in to a fight. If you see before and after pictures of weigh in do they look that different?? No they don’t…because the 10-20 they lost is the density and strength of their muscle and water. In 4-18 hours they put it all back on. The goal for many of you is to lose fat but you are doing exactly what these clients are doing but a drawn out time frame. You will hear fighters and also people starting a new diet to drop weight often say “IT’s just water weight”. Think about what you are saying there…fighters know how bad that is and why they know how to add those pounds back on in a healthy way and fast.

It’s just water weight so what did you lose????


Fat is 30% water. So the”It just water weight” is really saying I just dehydrated every major healthy part of me.

The other big thing about not learning to eat right is malnutrition. When your body doesn’t get the calories, marco nutrition, micro nutrition it needs you not only lose muscle but healthy structural tissue, organs and start shutting down hormone production and body functions. The hard part for a lot of people to realize when they are doing these crash diets, detoxes, eat less and less, not eating for your bodies needs, starving yourself you are doing lots of damage. The following picture is of actor Christian Bale in 2 of his roles. The scary thing is many diet programs and diets you have been on have been destroying your body like the picture on the left. You might still have a layer of fat over you but internally you are doing the same things as the picture and outcome on the left. The good thing is you didn’t stay on the diet for as long as Christian Bale had to so he could reach this level of unhealthiness. Everyone always will go on a huge binge before things get to bad. You can read about that here:


That is why we always teach you to feed your body properly to become as healthy as possible. If your goal is to lose weight and become healthier you should stop paying attention to the scale and pay attention to your fat loss. The scale can be a great tool but also a great enemy.


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2 Easy things for faster fat loss

The one-two punch for fast fat loss

How many times have you looked in the mirror and wished that you could make your belly fat vanish before your eyes? Unsightly fat around the stomach is one of the most common body frustrations that I come across with my clientele.

No one wants a chubby stomach! Unfortunately for most, losing body fat is a slow and steady process, rather than an instantaneous fix.

However…I do have an extremely effective method for losing belly fat faster than ever, and I’d like to share it with you today…

The One-Two Punch For Fast Fat Loss. This deadly, fat-incinerating method fights fat simultaneously on two separate fronts for maximum effectiveness: your sugar intake and your high intensity workouts.

First Punch: This is the punch that requires zero extra effort on your part! In fact all you have to do is NOT do something that you’re currently doing! You stop consuming refined sugar, in all its forms. This means no sodas, no desserts, no packaged snacks, no candy, no mocha lattes, NO SUGAR AT ALL!

When you stop to evaluate your diet, it may be shocking to find out how much refined sugar has crept in. Nothing will contribute to fat gains as swiftly as consuming sugar, so it makes sense that cutting sugar out is the top must-do for shedding those unwanted pounds.

It’s not necessary, or beneficial, to starve yourself during this time of rapid fat loss – you should fill in your diet with lean meats, vegetables, nuts and seeds as you cut out the refined sugar. Keep your metabolism high by fueling up on high protein, high fiber, low carb, and zero sugar foods whenever hunger strikes.

Second Punch: Here’s the punch that requires some effort, but trust me when I say it’s worth it. You crank up the intensity of your workouts to a whole new level.

Most people take exercise on with the slow and steady mentality – moving, pushing and pulling as little as possible while still “getting the job done”. I’ve got some news for you…if you still have belly fat to lose then the job wasn’t getting done.

If you can comfortably hold a conversation, hardly break a sweat or feel the same when it’s over as you did when it began, then you’re simply not pushing yourself hard enough while you exercise.

Increasing the intensity of your workouts requires focused intent. You must go into the session with the goal of pushing your body to the limit. Remember, it’s a contained timeframe that will be over shortly, so bear down and deal with the discomfort. With practice you will learn to embrace the burn.

The safest and most effective way to crank up the intensity and effectiveness of your exercise time is to work with a qualified fitness professional, such as myself. I would love to hear from you! Call or email me today and together we will get you started on your fastest fat loss ever!

The Werewolf and Diet


The Werewolf and Diet

:Scott Kratochvil 10/17/2016

Have you ever watched a werewolf movie? Yes! We all have at some point and if you haven’t you still get a very vivid picture in your mind of one. Now think of that vivid picture of the werewolf, what does it look like? Huge, strong, never stopping animal. Look at its face, snarling with teeth sweating and dripping drool. Now thinking about what the werewolf represents. Uncontrollable primal aggression. No think about the story of the werewolf. A human “cursed” that on the full moon it turns into this unstoppable, primal, strong, never stopping beast that will attack even the person’s closest relationships and destroy the world around it.

So what does this have to do with Protégé Fitness and diet you ask?

Think in your past when you were on a diet. Did you feel cursed? Did you feel like you didn’t have control? Were you worried that if you saw a pizza or a doughnut or ice cream or bacon cheeseburger or nachos or gummy bears or the many other favorite trigger foods that you would lose all control and just attack that food? The answer to this is 100% yes. We all struggle with this at times. This is why diets fail. They curse you and starve you until you turn into your werewolf.

How do you break free from this curse?

Number one thing we teach people is how to put a silver bullet in this werewolf. How do we teach this??? We don’t teach a diet!!! I have never met a person that failed their diet but everyone I have met their diet has failed them. Starting a diet, you are setting yourself up for failure because diets starve you, deprive you and don’t bend but break when life happens.

Why else do diets fail? They don’t teach you anything! They don’t help you understand why you doing certain things. The don’t give you the tools to make a life style change. They don’t bend they only break. Once the diet is broken you go right back to what you have always done and the weight comes back and you have to start all over again. I know this vicious cycle all too well. I was on my first diet in first grade and did this horrible back and forth until in my 20s and started to learn the science behind not just diet but the science behind the why and how your body works.

We teach the why, when and how of your body and start to make diet changes to cause the fat loss reaction and give you the tools to make life style choices and change. We give you the education that allows you to know how to accomplish your goals now and for the rest of your life. We can’t lose the weight for you but we can teach how to lose it. We can’t make sure 2 lbs come off every week but we teach you so you understand why your body reacted a certain way in a certain week. We do is walk with you during this process and help and support you to make those life style choices, understand why things went right, understand why things went wrong. Doing this makes you never fail!! You only win or learn!


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