Tag: weight loss

How To Cheat On Your Diet Properly

So when a fitness coach starts a blog post with how to cheat on your diet properly you may be wondering if they have lost their marbles….No I haven’t. Here is what I mean.

The 80/20 Rule

Often times I see clients that will start on their diet strong initially and then completely fall of the wagon to where no amount of exercise is going to make up for the daily damage being leashed on their bodies. I completely understand that when dieting you will have your ups and downs, moments where you want to just throw in the towel. But instead of just giving in completely try to use some balance to help keep you on the right path. This is where the old 80/20 approach can be helpful.

The 80/20 rule refers to sticking to your meal plan at a minimum 80% of the time, while the other 20% is left for “cheating” or cheat meals. Now, to be clear on this, a cheat meal is NOT a pint of Ben and Jerry’s ice cream. A cheat meal may be that favorite pasta dish you haven’t had for a month because it hasn’t fit in your plan, or a couple slices of pizza. Sensible, enjoyable, but nothing too extreme. As a coach I always urge my clients to stick to their plans as close as possible so we can track their results with the most accuracy possible. But, I also understand that not every client is going to do this, so this is where the 80/20 approach can be helpful. Just always remember, a cheat meal is just that….One Meal! Secondly, it’s not just a plateful of candy but a favorite meal you haven’t had in a while. For all you current new years goal seekers, what is your favorite cheat meal? Leave your favorite in the comments below.

how to cheat

New Year New You….Get The Results You Truly Desire Now

Take Advantage!
Get on the right track today to reach your goals faster by getting your own fully customized meal plan geared toward your fitness goals! Use promo code fit20 to get an additional 20% OFF any purchase now! Don’t wait and get started today!
Nutrition Fx

Cajun Salmon Burgers

New easy recipe that is delicious. Salmon burgers can me made in a bunch of different ways, and as always they are packed with omega 3’s and high in protein. Check it out.


  • 1 pound boneless, skinless salmon cut into 1-inch/25 mm cubes
  • 2 green onions, thinly sliced
  • ¾ teaspoon salt
  • 2 teaspoons smoked paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon black pepper
  • ¼ teaspoon cayenne pepper
  • 2 teaspoons fresh thyme
  • 1/2 teaspoon dried oregano
  • 2 – 3 tablespoons of PRIMAL KITCHEN™ Avocado Oil
  •  of PRIMAL KITCHEN™ Mayo


  1. Place 1/4 of the salmon pieces in the food processor and blend into a smooth paste. Add the rest of the salmon, the green onions and salt. Pulse several times until the salmon pieces are about 1/4-inch/6 mm in size. Be careful not to over-process the mixture, the texture should remain a little chunky. If the texture becomes too smooth, the salmon won’t hold together into burger patties.
  2. Shape the salmon into 4 patties.
  3. In a small bowl, mix together the smoked paprika, garlic powder, onion powder, black pepper, cayenne, thyme and oregano.
  4. Sprinkle the spice mix over each side of each burger, patting gently with your fingers so the spices stick to the salmon.
  5. Heat a few tablespoons of oil in a non-stick skillet over medium-high heat. Cook 2 minutes per side, then lower the heat and add a lid for 1 minute more until there is no raw, dark pink salmon in the middle. The burgers can also be grilled, just make sure the grates are clean and well oiled so the burgers don’t stick.
  6. Serve Cajun salmon burgers with a dollop of mayonnaise. You can use a side of original PRIMAL KITCHEN™ Mayo, or mix it with lime juice and/or smoked paprika.

Nutrition Fx

Is Meal Timing Important For Weight Loss?

When it comes to weight loss I often get asked if having six meals per day, or eating every three hours is ideal to keep his or her metabolism raised throughout the day. The easy answer is, it doesn’t really make a difference whether you eat three meals or six meals per day. Many studies have been conducted on this over the years and never has their been any substantial evidence causing a noticeable difference in ones metabolism. The most important thing to consider in your meal plan is what kind of foods are you taking in. Best thing to do is ask yourself are the foods I am eating helping me reach my goals? Now, if you do not truly know the answer to this, then find a friend or someone that can help you with this area of your diet and get it dialed in. Nutrition is number one when it comes to losing weight.

weight loss

How Much Protein Is Enough?

How Much Protein Do We Actually Need?

This is one of the most frequently asked questions I get so I wanted to take the time to address it. How much protein you need daily is truly determined by your goal and activity level. If you are not exercising regularly, especially with weights, chances are your protein requirements are going to be much less than an athlete who competes regularly. But, the issue that many run into is what is a good baseline to follow to make sure we are getting enough. A general rule of thumb to follow has been somewhere between 80%-100% of your body weight in grams of protein per day. So, for example…A male or female training 3-4 days per week that weighs 200 pounds would require between 160-200 grams per day. Now, this doesn’t always follow suit thou. Personally, I find that I do best taking in slightly more than one gram per pound of protein per body weight. For example, I currently weight 210 lb and take in 250 grams of protein per day on average. This allows me to recover well from my training sessions I do 4 days per week and still feel good going into my next workout.

Get Organized

To get your protein requirements dialed in for your needs I would recommend getting with a nutrition coach, or some type of fitness professional that you can personally work with to get your meal plan in place properly. Most of your protein should be coming from solid foods, such as eggs, chicken, lean ground beef, etc. Protein powders can be used, especially around workout times as long as the quality is good, but do not get carried away with them. Keep their use to one or two shakes a day to get in your requirements. I know personally for me when I initially started getting my own meal plan structured eating all solid food was a little impractical for my schedule. So throwing in a shake was an easy fix, plus the digestion of the protein shake is easier as well.


Holiday Inspired Protein Smoothie

Being it is the holiday season I figured I would find a solid protein smoothie to help curb that sweet tooth for this time of year. Check it out!

Gingerbread Protein Smoothie


  • 1 cup unsweetened almond milk
  • 2 scoops vanilla Whey Revolution
  • ½ cup cottage cheese (optional, for extra creaminess)
  • ½ tsp. cinnamon
  • ¼ tsp. ground ginger, to taste
  • ½ tsp. butter extract
  • ½ tsp. vanilla extract
  • 1-2 packets Stevia, or to taste

Just add in the almond milk first, followed by all the powdered ingredients. Lastly top off with a few ice cubes, maybe four total and you are done! Enjoy!

holiday protein smoothie

Do Fat Burners Actually Work Part 2

A Mild Rant

Today I am truly writing this post in response to a lot of different things I am seeing written online regarding weight loss products like Phenta XT. Various different companies I have been seeing online are attempting to sell their garbage products online by saying products like Phenta XT are dangerous, yet their solution to taking something dangerous like Phenta XT is to take their pill instead? What a joke. I am truly sick of seeing the cheesy sales tactics of these companies and even more sick of seeing consumers like yourselves fall for it. This needs to stop!

The Truth

I understand that this time of year many of you will begin your journey like you have countless times before in hopes that you will finally break through and stick with the program so to speak and not just lose the weight you have been struggling with but keep it off for good. And I am here to tell you NO PILL is going to do the work for you. To achieve the weight loss goals you want you must stay disciplined and consistent to some form of diet that is supporting your goals along with a solid training routine. If you need help in these areas, trust me I get it. Just starting out you feel like you have no idea what to do on what days or where to focus your time to get the best bang for your buck when it comes to getting results, so please if you need assistance in building a program contact us and I will be glad to help you customize your own routine or meal plan.

Are Products Like Phenta XT Dangerous?

Phenta XT is a stimulant based fat burner, meaning it contains ingredients like caffeine, synephrine, and geranium that will give you energy, but in the process will increase blood pressure. So if you have heart issues using anything like this would not be a good idea. No different than drinking regular coffee everyday. If you have heart complications your doctor will tell you switch to decaf….Why? Because an 8oz cup of coffee contains approximately 100mg of caffeine. Now on the other hand, if you are deemed a healthy individual their is no issue in using something like this. Just understand that using something like Phenta XT, and still drinking 4-5 cups of coffee a day is caffeine overload and a bad idea. Cut back on your coffee and other energy drinks if you want to use a stimulant based fat burner.

What Are The Benefits From Using Phenta XT?

The actual benefits from using Phenta XT are an increase in daily energy, a decrease in appetite, and yes a spike in your fat metabolism. Now these do sound fantastic. Who doesn’t want more energy while decreasing how much they eat? But always remember guys if you do not change your core diet and exercise and continue to have the same bad habits in these areas, either one of two things will happen. One, you lose weight initially say 10 pounds, then flat line there after. Or second, you lose a good amount of weight and put it all back on when you go off the product. Why does this happen? Because again you never changed your eating habits and training. You can not expect to sustain the results you get without making lasting change. Period!

Moving Forward

From now on in spirit of all of this, anyone who is a client of ours now, and anyone new just getting to know us, with any purchase you make on our online store, we will now be offering FREE complimentary meal plans to make sure that you have a solid plan in place to not only lose the weight but learn how to keep it off for good!

phenta xt

GW501516….The Go To Sarm For Fat Loss and Endurance

What is GW501516?

GW501516 is a sarm, or selective androgen receptor modulator. For a more detailed description on sarms in general, click here.

What Does It Do?

GW501516 has one main responsibility once ingested in our bodies. Once broken down GW501516 causes our PPAR receptors (peroxisome proliferator activated receptor) to become heightened and more active. These specific receptors cause an increase in lipolysis, which is our bodies’ ability to take stored fat and use it as an energy source. This is huge when it comes to losing body fat obviously, but this will also cause a great increase in endurance and energy. Fat is a phenomenal energy source, so by using it up more efficiently your endurance will go through the roof!

Is It Safe?

Simply put, make no mistake GW501516 is still considered a research chemical. Even thou it has shown great success for many people some have still stayed away from it due to a study that was done a few years ago involving rats. In the study the rats were given GW and after a period of time these rats were getting cancer, which sounds awful! But what was failed to be mentioned was that the rats were given extremely high doses. When a normal dose for a human is 30mg a day and you give a rat more than this, negative side effects of all kinds should be expected to happen. In fact anything synthetic would in general give someone bad side effects if they decided to take 100x more than a regular dose. In fact, forget cancer. In a lot of cases you may drop dead from something like that.

Where Can You Get It?

Online there are many different places you can purchase GW501516. If you search the chemical name many different companies will come up. I prefer the Chem Tech Labs version, which is known as GWXT. This product also has HMB included, which is a derivative of the amino acid Leucine, that helps maintain lean muscle mass while dieting. Additionally included in GWXT is T2 for supporting healthy thyroid production. A slow thyroid can absolutely cripple weight loss efforts so having T2 in their is very helpful. If you are following a relatively good diet I can say that you will lose body fat no question about it. We have had many success stories thus far. But, the real key is understanding that you do not want to rely on GW to do the work for you. To get the results you truly want you still need to put the time in at the gym and eat clean. If you have any questions on how to make it happen please contact us below.