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My Big Fat A**

Many Thanks to Rachel Cosgrove for letting me re-post her article on our site. As it is a message and men AND women need to hear. Rachel has a new book coming out. Check out the details here.

You can also get an exclusive interview with Rachel for free as part of the Fat Loss Gold Mine.

At the gym yesterday, sitting in my office and I hear “I can’t get my big fat ass up there.” I immediately throw open my office door and look to see if who I think said what I think she said and by the look on her face (as if she had just been caught in the cookie jar) she did. And then she said- “I just got busted! I didn’t know you were here!”

This is one of my clients who has been working her butt off to get the body she wants. She has struggled for years and is ready once and for all to do this. She has been training hard, eating clean and her body is changing. She fits into a pair of jeans she couldn’t before and she has been steadily dropping body fat.

Over her journey my biggest goal has been to get her to change the way she talks to herself because I know that even if she manages to get to where she wants to be, she won’t be able to stay there with this kind of internal dialogue going on. When she started she constantly would say things like, “I am just destined to be fat.” “I am frustrated; I’ll never get a handle on my food.” I knew that in order for her to succeed we had to change this Stinkin’ Thinkin’, a term I heard weight loss expert Kara Mohr use, and get her focusing on positive thoughts. I don’t tolerate this kind of negative talk in my gym- it does nothing for you and it does absolutely nothing for those around you. I will not tolerate it and yes she did get busted!

The crazy thing is most women talk to themselves negatively all the time. Constantly putting themselves down and finding every flaw they have but they never recognize their own strengths. If anyone else were to talk to them the way they talk to themselves they most likely would not be friends with that person for long. Isn’t it interesting that as women we think it is ok to talk to ourselves in a way that we would not tolerate anyone else talking to us? Bottom line: You don’t deserve to be talked to that way! Don’t let anyone tell you that you are fat, that you have no willpower, that you are frumpy…not even yourself!!!! Got it?

I am a huge believer in your mind being very closely connected to your body. I believe our bodies listen to everything we say. Every thought, every word, everything and after planting them in our subconscious, our bodies take each of these as a command for what it needs to do. We have about 50,000 thoughts a day. If the majority of these are negative, your body and life will reflect that. If you keep saying- I am fat when you are trying to lose weight, you will not succeed. If you say out loud that you have a big fat ass…guess what…your body thinks it is a command. You must start to visualize where you want to go, what you want to look like and how you want to feel and focus on that.

You may be thinking…this is fine and all until you head outside of the gym into the real world where you get surrounded by people who are constantly bombarding you with negative thoughts. “You’re lifting weights? You’re just going to get big and bulky and never going to lose the weight.” “Why don’t you just have a glass of wine and some bread…don’t deprive yourself! It isn’t working anyway and you’re no fun these days!”

Alright girls, here is what you need to do in these situations- You are Wonder Woman! Remember Wonder Women’s wrist bands? Your wrist bands deflect any negative comment. So, next time someone says something to you to try to bring you down and sap your motivation deflect the comment with your super power wrist band and don’t even let it get to you.

Another scenario us girls come up against is when we are hanging with our girlfriends and one of them starts in on the body bashing comments- “I hate my pooch…” Your first instinct is to join in and say, “I have a pooch too, mine is worse than yours…” Do not do it! Do not join in with the body bashing. Again, your body is listening. Instead, tell your friend you think she looks fabulous and change the subject!

Take a moment to yourself and think about why you go to the gym everyday. Think about why you keep an eye on what you eat. Think about what it is you want from this lifestyle and what motivates you to stick to it? If you have been struggling with getting the results you want then start to listen to that voice in your head and tell it to shut up and change those thoughts to focus on where you want to go and how you will feel.

Next time you catch yourself saying, “I can’t get my big fat ass up there.” Or “I look fat in this outfit.” Immediately catch yourself and cancel that thought with something positive and motivating!

Train hard and stay focused on what you want from all of your hard work. You deserve to feel empowered, confident and have nothing but compliments and positive thoughts! You’ll find that with this new attitude you’ll inspire others!

How To Reverse Heart Disease Naturally

It is estimated the over 80,000,000 American suffer from heart disease (that’s 1 in 3) with 1 American dying every 37 seconds as a result of complications related to heart disease. It has been the leading killer of American each year since 1900 (with the exception of 1918). The most disturbing part of the Heart Disease Tragedy is that it can be cured and/or prevented in most cases.

A recent study has shown that 4 factors greatly can greatly increase your 30 year risk of developing heart disease. Here they are and here is what you can do to ensure you don’t have or develop them.

• Excessive bodyweight – It is truly amazing how losing weight can cure so many diseases that plague the world today. Following the nutrition and exercise guidelines in this newsletter and those found in Naked Nutrition will allow to you maintain a healthy body weight.
• High Blood Pressure – It is not surprising that weight loss can help lower blood pressure. But in addition, a diet rich is fruits, vegetables, and low fat dairy products (3 serving per day of dairy). Can help lower your blood pressure.
• Smoking – Just STOP.
• Diabetes – Type II Diabetes is becoming an ever growing health problem in the United States. By controlling your bodyweight, reducing the amount of starchy carbs (refined grains, pastas, etc) you eat, consuming more fruits and vegetables (at least one at every meal), and exercising for 5 hours a week, you will squash your risk of developing diabetes.

If you want me to personally help you with your diet then this is the way to go.

The Naked Nutrition Mindset

One thing that I have been quietly working on for the past couple months is a complete revamping of the Naked Nutrition Resources.  Currently Your Naked Nutrition Guide covers diet strategies for both fat loss, health, and muscle building (even though the Packages available at NakedNutritionGuide.com are all focused on fat loss).

Your Naked Nutrition Guide will be removed from the market in the upcoming months and will be partly replaced by (updated and modified version) “Naked Nutrition: Nutrition Stripped To The Essentials” a book that will be available for sale at Amazon.com. Then as time goes on I will be releasing ’supplements’ in the form of manuals, DVDs, and multimedia eCourses to help people with specific nutrition/diet related areas. Currently two DVDs are in the final stages of production – Fat Loss: What To Do When It Stops and More Muscle Dietary Tweaks for Continuous Growth.

These DVDs will be part of the Fat Loss and Muscle Building supplements. More supplements will be released after these.

So….lots of exciting stuff coming up. But for today I wanted to share with you an excerpt from the new Naked Nutrition book. It is from the first section “The Mindset”.

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The day and age that we live in is all about instant gratification. Instant messaging, instant lines of credit when we go shopping, instant communication via cell phones, instant internet access from anywhere – when we want something we want it right way.

The same goes for your health and weight loss. We want to be healthy now.

“Give me a shake that I can drink and be healthy by the time I’m finished.”

We want to be lean and 30lbs lighter next week.

“Take this pill, jump up and down on this machine and you’ll be 25lbs lighter in only 7 days.”

Unfortunately, health and weight loss don’t’ work that way. In this book I will show you diet strategies that will allow you to greatly accelerate your weight loss and health but they are not instant.

Plus, instant never works. Sure you can do the Master Cleanse and only drink lemon juice with Cayenne pepper and a drop of maple syrup for 2 weeks straight and you might lose 12 lbs. But I can promise you that the weight will come right back on. Ironically everyone’s focus is on losing weight but weight loss itself isn’t that hard. There are hundreds of published studies showing different diet and exercise interventions that lead to weight loss. I’m sure you don’t need this book to show you how to lose weight as you’ve done it in the past. The missing piece to the puzzle is how lose the weight and keep it off. That is what I am going to show you how to do – Get results and keep that new you forever.

In order to do this we need to look beyond instant. Instead of an instant focus, we need a consistent focus. Whether you are seeking to build more muscle, lose bodyfat, or just improve your fitness level, the reason most people fail to attain the body they want is inconsistency over the long term. This is the difference between being the eternal yo-yo dieter and the one that everyone looks at wishing they had the dedication to stay so fit for so long.

Dietary inconsistency is commonly due to a lack of clear-cut goals and, ultimately, desires. The first step that needs to be taken is to sit down and think about where you are now and where you want to be in 4 weeks, 6 months, and 1 year. This isn’t a five minute process, so take your time, put the book down, explore your thoughts and feelings on health, physical attributes, fitness, and develop a clear picture of where you want to be 4 weeks, 6 months, and 1 years from today.

Not too long ago I taught a continuing education nutrition course and was shocked to see that none of my students could tell me what their fitness goals were. These people exercised on a regular basis, ate right, but had never really given a lot of thought to why. Why is important.

Once you have developed this image in your mind, write it down. Describe how you see yourself in every detail possible – what you look like, what it feels like, etc. Keep this paper handy and refer to it whenever you feel your drive dwindling.

Now that you have created the image in your mind of what success means to you, it is time to create concrete goals that will allow you to constantly monitor your progress. Write your goals in the present tense.

“I have ….” Not “I will….”

Changing the verbage is a little trick that you play on your mind which can make all the difference in the world. Studies have shown that the human mind cannot differentiate between what happens in the real world and the movies that you play out in your mind. Keeping your goals in the present tense gets your mind conditioned to believing that these things are already a reality.

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“Naked Nutrition: Nutrition Stripped To The Essentials” will be available at Amazon.com in the Early Fall of 2009.

The Low Carbohydrate Endurance Exercise Myth

I believe (and the research supports this) that in order to efficiently lose weight that you need to choose low carb foods and follow some sort of carbohydrate restricted diet. The evidence supporting this statement is large and convincing. However, I still read and hear things like:

Low carb diets are the wrong approach to effective weight loss.

and

Exercise and low carb diets don’t mix.

In fact this could not be any further from the truth. Lower carbohydrate diets are essential for controlling insulin – a key factor in health and weight loss…but you probably already know that.

In regards to exercise and low carbohydrate diets – this is where many people can get confused. Exercising on a low carb diet can be tough if your body is not conditioned to use fat as its primary fuel source.

In the 2 videos above I talk about the different stages of a ketogenic diet (extreme low carbs) and how you need to give you body some time to adapt for not using carbs as a primary fuel source.

Now onto low carb diets and exercise. Two studies published in the early 80’s looked at how very low carbohdyrate diets ( as low as 3% of calories) effected the performance of endurance athletes. You would probably agree with me in saying that the ‘endurance’ community is OBSESSED with carbohydrates. So this should be interesting.

In one study (The Vermont Study) the subjects were put on a low carb diet for 6 weeks and in the second study (The MIT Study) the subjects were put on a low carb diet for 4 weeks. In both studies during the first week the subject complained of being lethargic but when the studies were over the participants did not have any decrease in peak aerobic performance. In the MIT Study is was also determined that essentially all the calories that the athletes were burning during their endurance workouts were from fat.

One of the key points here is that it takes some time for your body to adapt to functioning on low carbs. During that time you may feel lethargic but it goes away. The other point to consider is that the two studies above show that the claim “exercise and low carb diets don’t mix” is just incorrect.

In the Vermont study the subject actually experienced an increase in performance (basically the low carb diets made them better at exercising) but this may have been due to the weight loss that the subject had experienced.

The studies that I mentioned today are pretty old and provide valuable information for people – I have to wonder why their findings are not common knowledge? Any ideas?

Do you have trouble exercising on a low carb diet? Do you exercise better when your carbs are low? Post a comment and let me know what you think.

Simple Ways to Cut Carbs for Fat Loss

Cutting your carbs – even if just by 10% of calories – is essential for optimal health and weight loss. One of the simplest ways to do this is to switch out starchy/high carb foods for fibrous vegetables. In this video I share with you 4 different ways to make this simple carb cutting switches.

I have also moved up the release of the Strong, Fit, and Healthy newsletter. With the release of Strong, Fit, and Healthy we will be giving away 100 copies of my new DVD – The Truth about Dietary Supplements.

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