Bad snacking!

Snacking can be the downfall for many of us.  That is why Dan’s new Body Back Nutritional program works so well.
It is not several meals a day, leaving so much up to question.  But for those of us who are not following that program here are some things to consider for healthy snacking.   It is important that you make well informed decisions on your snacking options.

Some of us, especially if we are at home or bored do the mindless snacking or emotional eating.  This is how you easily ramp up your calorie count for the day.  When this happens try and put some distance between the emotion and the food.  For example, get busy, take a walk, call a friend, read a book or something inspirational, write in a journal or play with the kids.

If in fact you are hungry than a healthy snack can be a good idea.  Snacking can help keep your blood sugar levels stable, which will help to curb hurnger feelings and help you from over eating at meal times or binge eating.

Successful snacking means being prepared.  If you have healthy snacks ready to go than you are less likely to choose that bag of potato chips. What is even better is don’t buy all those processed packaged foods to begin with. If they are not in your house you can’t eat them. Have fresh cut vegetables and hummus on hand, also keep them in a highly visible place in your fridge so they are not skipped over or forgotten. A handful of raisins and unsalted nuts are a great snack. Fresh fruit or low fat low sugar yogurt are great choices as is a single serving of tuna with some baby carrots.  But just remember to watch your portion sizes.

Like we always stress at Go Girl Boot Camp, your diet is the key to that lean body we are all working towards.  You can do all the ab exercises you want but if you are not eating healthy 90% of the time you are not going to be able to see the results.

If you are not already a member of our Markham boot camp but would like to try it out then click here and register for a free trial class www.GoGirlBootCamps.com

I really appreciate you reading my posts day and day out.  If you are reading this right now you are definitely serious about shedding the fat and getting in shape.  I know the information you learn here will add years to your life and have your body looking fantastic.

Now before you jump into the post,  I wanna tell you about something real quick that’s been under raps until now…

Next week I’m releasing your very own Rapid Fat Loss Meal Planning System … it’s got some super cool new features…

* 7 Day Individualized Meal plans made for you and no one else– Get rid of the frustration that comes with figuring out how to lose weight. Based on the information you provide us, the meal plans are individualized to you and no one else.

* Simple “Done For You” Recipes – Stop eating the same thing every day. You’ll get quick and easy to make recipes that are low in calories but high in taste. All of these recipes were designed to help you rapidly lose fat and push you towards your fitness goals.

* Weekly “Done For You Grocery” Lists – put your grocery shopping on auto-pilot starting today with weekly grocery lists emailed to you…you’ll have more time to spend with loved ones and less time wondering what to buy at the grocery, no more wasted money buying the wrong foods that end up going bad in your fridge and no more buying processed foods that will make you fatter and hungrier after eating.

* Unlimited Email Coaching from me and my weight loss nutritionist Christina- If you need guidance or that quick kick in the butt we will be there every step of the way.

* 33 Nutrition Resource Articles that will give you the knowledge you need to start eating the right way, NOW

So…… if you’re interested in burning off a ton of fat and looking great for the summer… keep your eye out on your email inbox over this next week or so … the program will open in about a week and then I’m closing the doors on it after 50 new members join… and I guarantee you those slots will go fast.

Whether you are getting fit for a wedding or want to show off that body in a swimsuit in the summer follow these 17 ways to burn fat with food.

1. Eat 5-6 times a day.

2. Eat every 2-3 hours.

3. Only have carbs after your workout. Preferably only in your post workout shake.

4. Make sure your meals are high in fiber to feel fuller longer.

5. Drink at least half your body weight (of ounces) in water. Ok you got me.  This ain’t a food.  But it’s just as important.  You can lose more weight and get leaner if you drink more water.

6. Keep your portion sizes down to lose weight. Carbs should be the size of your palm. Meat portion the size of a deck of cards and have as many vegetables as you want.

7. Every day take a multivitamin and an Essential Fatty Acid (EFA).

8. Write in a food journal. This is important as you need to know how you react to foods and what times of the day you need to improve on. If you are trying to get lean or lose weight it is a MUST DO.

9. Keep yourself surrounded by people who are dedicated to the same goal as you are.

10. Stay away from the crabs in your life. This may be someone close to you so beware. I’ll let wikipedia explain:

“It describes a desperate lust to pull other people down, denigrating them rather than letting them get ahead or pursue their dreams. It is an unwillingness to allow someone to get out of dire or bad life situations, often being foiled by friends and family members who keep sucking them back in. This trait can strike at several levels of life, like in office environments, particularly on promotion. It is a reflection of the famous saying “we all like to see our friends get ahead, but not too far ahead.”

These are the people who try to crush your goals when you tell them what you want to accomplish.  They secretly try to get you to “cheat” on your diet/exercise plan.  And if all else fails they will just talk smack behind your back.

Definitely stay away from these people like the plague.

11. Sugar is the enemy of fat loss. Almost every time you consume sugars it will literally put a stop to your fat loss. If this is a problem for you make a small change such as not eating sugars at night.  If you have been eating right for a full week then you can allow yourself to have a cheat meal with a desert.  It will actually help speed the fat loss process.  But ONLY if your eating right 90% of the time.

12. When exercising DO NOT overcompensate by eating more and taking in more calories. You are just killing the workout and possibly setting yourself back.

13. Find out if your body is “Carb Resistant” meaning if you eat carbs…do you get fatter? If you do then you are carb resistant. Find this out by writing in your food journal.

14. Always have a weekly grocery list and a weekly eating plan when you go into the supermarket. This will enable you to stop buying things you don’t need and also helps you stay away from CRAP

15. Stay away from processed foods like the plague. Why would you eat foods that are made by a MACHINE. Which leads me to wonder why in the hell “Weight Loss” companies like Jenny Craig make people spend more than $300 on their processed garbage food when all it does is make people fatter? Mind boggling. Okay rant over.

16.  Try The Meat and Nuts Breakfast for increased mental clarity and leanness.

17.  Always have defined goals and a good organized game plan every single week in terms of grocery lists, weekly meal plans individualized to your needs.

There ya go, 17 of my favorite ways to burn fat with food.

In the comment section below, let me know a few of YOUR favorite ways to burn fat with food…

To be honest it doesn’t feel like anything special.  I still feel the same….no depression has set in…I think I’ll be fine

<<<He’s 2pac’s buddy!

So lately I’ve been experimenting with this new breakfast technique for leanness and better mental clarity.  I have always said that my body is my laboratory and this is another experiment I’m trying out.

And the results?  Fantastic.  I have rotated this diet on for the past 2 weeks and I will do it about every 4 weeks from now on.

The Meat and Nuts Breakfast

This breakfast is good for those that want optimal leanness, balance out their blood sugar levels and better mental clarity.  This may not be for everyone so if this is something you don’t feel like you can do…then don’t do it.

I got this breakfast technique from Charle Poliquin (Health and fitness Genius….really) and he gets his pro athletes and movie stars to use this diet.

Heres what he has to say about the diet:

“When people ask me for the best single dietary tip for optimal leanness, energy and sustained mental focus, I invariably tell them to try the rotating meat and nuts breakfast. Clients ranging from NHL & NFL stars to corporate executives, rave about the increased mental acuity and focused energy they derive from this food combination. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allow the blood sugar to remain stable for an extended period of time. ”

They have also done studies on employee productivity and childrens attention that a high protein breakfast does not only positively impact energy and productivity levels from morning til noon but it can extend into the late afternoon as well.

So here is how you do it:

Cycle it on for 5 days then take 4 weeks off.  Do not add anything to the diet in terms of other foods and liquids. Tea and coffee are allowed though.

If done properly you should feel more energetic in the morning and with a good diet you could drop a pound or two of fat.

Day 1
Chicken breast with a handful of natural macadamia nuts

Day 2
Lean steak with natural handful of cashew nuts

Day 3
Lean Turkey burgers with a handful of natural almonds

Day 4
Lean ground beef patties with a handful of natural brazillian nuts

Day 5
Lean beef with a handful of natural hazelnuts

I don’t see any harm in trying out this breakfast and if you want you can add some carbs to your mid morning snack if it is too extreme for you.

So for my birthday I wanna give you 21 days access to my boot camps for only $97.  That is 3 weeks of boot camp that usually costs $180 and you get it for only $97.

All you gotta do is call us (1-800-778-8828) before Friday December 4th  and Michelle will get you all set up with the trial.

I’d definitely take advantage of this offer.  My birthday comes along only once a year!

Dedicated to your fitness results,

Dan Go

Some good…some bad.

I broke up with my girlfriend not so long ago and I’m just starting to get back onto focusing on my life.  It sucked but it had to be done.

Sometimes life throws you massive curve balls that you don’t expect but I know that when I look back on this experience I will be glad it happened.

I’m already experiencing the benefits of being a “single” man in more ways than one.  I got time to focus on my business, spend time with family & friends and I have a lot more freedom than ever to do the things I want to do.  Which is good and bad if I think about it

Now I’m not saying that I am a complete robot with no emotion.

I mean breaking up with someone that you thought you would be with for a long time is one of the hardest things to do.  I was really hurt for a long time.

But one of the biggest advantages I have my brain to be able to put things into perspective.

I mean first of all, I’m still fairly young guy at 29 years old with the whole world in front of me.  I have great friends and a great family.  And compared to other situations (like my mom passing away) in my life….this is pretty small when I think about it.

And….I’m doing something I absolutely love while helping people make positive changes in their lives.  What is there really to be sad about?

Don’t get me wrong as I still have a lot of love for my ex.  But…

It really just goes to show that you can always find a positive out of every negative situation you find yourself in.  You just gotta look for it.  And look harder if you can’t find it.

Anyways enough about my life…how are you doing?

Are you exercising right now or do you fall off after a summer of partying?

Are you eating the way you want or have you taken on a couple of unhealthy habits along the way?

Are you still focused on your goals or just going through the paces?

I know I sound like a broken record but you are either growing or regressing at this very moment…there are not in-betweens.

When I talk to my boot camp members the most popular thing they ask me is what kind of foods to eat to lose fat.  I have to say that they are on the right track because it is not just about eating 5 times a day.

It’s about eating the RIGHT foods 5 times a day.

Start with this list and start integrating them into your foods immediately!

1. Cayenne Pepper

Cayenne triggers a thermodynamic burn, meaning it will slightly increase your heart rate and metabolism. Other spicy foods can have a similiar effect to help you burn extra calories.

2. Milk

You might already be drinking milk, but don’t underestimate the metabolic effects of all dairy. Protein has a high thermal effect—it burns more calories when being digested than either carbohydrates or fat. What’s more, protein also helps build muscle, which in turn increases your metabolism.

3. Cinnamon

Cinnamon helps you metabolize sugar. In turn, your body’s decreased blood sugar level can reduce the amount of sugar that’s stored as fat. Store less fat, look leaner.

4. Green Tea

Tea is high in antioxidants, has a high thermal effect, and stimulates your metabolism.

Tip: Try drinking a glass or two as part of your mid-morning and mid-afternoon snack.  I love to drink it after my meals as it helps me with digestion.

5. Almonds

Many nuts like almonds are high in monounsaturated fat, which has been shown to have a connection with lowering total cholesterol and overall weight.

Tip: This is my favourite!  Store them in your desk drawer for easy snacking.