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6 Steps To Stay Lean Through The Holidays.
The Thanksgiving Holiday is coming up, its the day we get together with our loved ones and express our gratitude for their love and presence.  But really we all know its turned into truly just a day of GLUTTONY. lol
Would you like to learn the tricks so you can escape being the typical american that gets fat EVERY holiday season?
Would you like to keep your results or IMPROVE them during the holidays?
Want to know how the fittest people stay fit year round? 
If so, Im about to tell you the tricks so you can enjoy your Holidays, enjoy the family and stay in shape.
Now keep in mind you can use this exact strategy for birthday parties, holiday parties, and your normal weekends.  This is the secret to keeping your physique on point all year.  
Sound like a plan?  Alright lets do this!  

 Im going to make this quick and list it in a few steps.  

 #1 Carb Deplete.  Starting 6 days before the holiday  (start right NOW if you're reading this late), you are going to deplete your body of stored Glycogen(carbs) by eating ONLY Protein/Veggies and Good Fats every day, all the way til the Holiday.  That means thats ALL youre going to eat.  (clients and those who know their Macros/Calorie goals make sure you HIT your recommended calories by just increasing Fats).  This is going to deplete your muscles so they are primed to absorb the carbs on the holiday and you're less likely to spill over into fat.  

 What CAN you eat?

 Protein, Veggies, Fats.   

 Protein (chicken, fish, beef, pork, shellfish, turkey etc) 

 Veggies(Eat GREENS, broccoli, asparagus, spinach, kale, lettuce etc)

 Fats(oils, nuts, seeds, avocado, etc)

 Use tapatio, Franks Hot sauce, herbs, spices, peppers, onions, salsa (make sure its sugar free and only has veggies, herbs in ingredients).  etc.  

 Foods that you CANNOT eat during this period all carbs including fruit, oats, rice, quinoa, beans or any other high carb foods.  I shouldnt need to say it, because you should never be eating these foods anyway, but this especially includes ALL processed foods like bread, pasta, pizaa, sugar, cakes, candy, tortillas etc.  

So as a holiday party or special occasion, or just a night out drinking with friends is a week away, start to eliminate your carbs from diet.  Go Low carb, high fat.  But keep your calories in check. 

The smartest way to live is by always TRACKING everything you consume.  So you should always know what your calories are and when you're done. 

So cut out all high carbs(fruit, rice, beans, etc)  and just eat Protein, veggies, and good fats for the 6 days leading up to the 7th day thats the special occasion.  

Being ripped takes consistent thinking and planning ahead, at all times.  Remember that!  


 Step #2 TRAIN!  Burn 1000 calories

You HAVE to increase your calorie OUTPUT all week but especially on the holiday day.  That means you MUST WORKOUT!!!  YOU HAAAVVVEEE TOOO!  So if you're traveling you better get your ass up EARLY that day and go TRAIN intensely before you go.  You must get your calorie burn UP for the day to prevent any Fat gain.  Any time you consume more calories than your body burns, it stores all the excess as FAT.  Even if its 100% healthy!!!  So you MUST BURN CALORIES!!! 
Plan your workout ahead of time, pack clothes, shoes.   
This is a MUST!!! 
Remember, if you dont train, you're going to gain.  Its very easy to gain fat if you're not burning very many calories.  

 Let me give you an example.  Know this, the human body is burning calories 24/7.  It requires ENERGY for your brain to function, your heart to beat, your lungs to breathe, your cells to regenerate etc. 

Mary is 5'3 and weighs 140lbs, if she does not workout her body will probably only burn around 1400 calories for the day just to survive.  Joe is 5'9" about 180, his body will burn about 1800 calories if he does not workout.   If Mary doesnt train and follows the following rules, she still may consume 2000-2500 calories, even eating and drinking smart.  Since she only burned 1400 she just stored 600-1100 calories of brand new body fat.  And thats only if she was following my rules! 

Lets say she doesnt follow my nutrition rules, If she eats like a mindless pig like most people, she will consume 5000+ calories and store over a lb of pure body fat(3600 calories) in just one day.  Which truly will equate to probably more like a good 5lbs on the scale due to the extra water her body is holding from binging on carbs cuz we all know you guys are fucking carboholics.  

BUT if she follows my rules and burns 1000 calories on the big day, and follows the nutrition rules, she will naturally consume LESS calories than she burns and actually completely keep her physique and have fun.  

So, if you want to be able to enjoy the holiday, what do you need to make sure you do the morning of???

TRAIN!  Burn 1,000+ calories!   Use Polar A360 to track burn.   


 Get your ass up EARLY before everyone else and go train!  I dont care if you're traveling, there is a gym in every city you can train at pay the day fee if you're not a member.  
There is a highschool track in every city you can do sprints, stadiums.  
You can lace up your shoes walk outside and do 20-50 sprints, burpees, pushups, walking lunges, etc.  
You can workout in your hotel room if you have to!  Bring a pullup band in you luggage and you can do 100's of exercises 100 reps each IN your room if you have to.  
There is NO EXCUSE why you cant train.  NONE!!!  
Plan your workout and go DTFW so you can stay lean through the holidays.  This day should be your BIGGEST BURN!
Training daily should be a normal part of your daily routine, being ripped, living ripped requires always prioritizing your training and nutrition.  
Now that you undestand what you have to do the day of physically, lets now to talk about how to EAT on this day.
Yes, there are rules for HOW you eat and the food choices you make.   


Step #3 Protein Plate FIRST!!!  
Alright, by this point you have been doing well, you're carb depleted, You worked out the morning you burned 1000 calories(*High 5) of the holiday and now its time to enjoy the day!  

There are Rules you need to follow when eating, ALWAYS, but especially on holidays. 

Now the number 1 rule I teach my clients, and I teach in my book, is PVF.  This rule is for EVERY single meal of your life for the rest of your life.  PVF means EVERY single meal you must eat PROTEIN and VEGGIES FIRST.  This is vital for creating the optimal hormonal balance, keeping your blood sugar in check and fueling you with consistent energy.  It also naturally makes you feel fuller, so you naturally eat less.  Which prevents cravings, binging, and over eating leading to you getting fat.    

Now on holidays like Thanksgiving, Christmas, or special birthdays, or any other big celebration this rule always stands but we take this rule 1 step further on holidays.  

That rule is "Protein Plate First!"

Plate Number 1 is full of PROTEIN.  This means your entire first plate of food is ONLY protein.  Today, Screw the veggies, pack that plate full of pure protein.  This means Lots of turkey, chicken, ham, eggs, deviled eggs, steak or whatever else thats protein you're serving for your day.  Protein is what fills your first plate.  When I say fills I mean NOTHING else is on it but protein. 

You do NOT touch any healthy carbs, healthy pie, mashed potatoes, fruit, gluten free stuffing, NOTHING!!!  Until you have eaten an entire plate of your PROTEIN first.  

 We do this for a few reasons....
1. It slows the digestion of the Carbs which will prevent your blood sugar from Spiking, leading to a blood sugar crash and you craving carbs and eating ravenously all day(making yourself fat).  Which if you eat carbs first, WILL happen.  This is why when you go to a restaurant you always lose your shit and binge.  Cuz you started with chips, bread, drinks etc, leading to blood sugar spike, dopamine spike, which leads to a binge.  
2. Stuffed.  When you do this, the protein will make you full and keep you full for HOURS.  Which means you will barely eat anything else, which means you'll naturally eat less, and you wont get fat.  Genius, right???
This is versus you have been doing ALL wrong your whole life, drinking alcohol, eating chips, breads, carbs BEFORE anything else.  This spikes blood sugar, causing a burst of Insulin(storage hormone), then leading to blood sugar crashes, insane cravings, and binge eating ALL DAY long.  This is why most Americans get so fat during the holiday season.  They do it all wrong.  
This is why Im giving you the secrets and hacks.

Now understand, this rule also applies to drinking alcohol.  NO DRINKS until after you have eaten your first plate of protein.  For the same reason as above.  No mimosas, no wine, until you've eaten your first Protein Plate.   

What did I just say?  NO ALCOHOL until after you have eaten your protein plate.  

You also need to CHOOSE to get your extra calories from good carbs or your alcohol, you either get to drink(Chardonney, clean martinis, whiskey on rocks, vodka with lime) or eat your carbs.  

This means you either get to choose protein and alcohol, or protein and carbs(fruit, paleo pies, gluten free stuffing, mashed potatoes).  You cant have both. Choose one or the other.  

 Make sense?  Good!  

So what are you going to eat first?

Full plate of protein!!!

Living ripped means always living and thinking like a ripped person lives and thinks.  PVF and Protein Plate first are STAPLES to LIFE!  


Step #4.  NO FLOUR!  

The number one thing you want to make sure you avoid at ALL costs is flour.  This means bread, pasta, breaded, stuffing, pizza, cakes, pancakes, pie crusts, etc.  Do NOT under any circumstances eat anything that has FLOUR.  If you do you're a F***** idiot!  You have no idea how destructive this ingredient is to your body.  
The reason is because #1 is because it is HIGHLY inflammatory, it will inflame your body within.  This inflammation always flares up old injuries, current issues, or an area that is tight and knotted already.  This inflammation WILL lead to PAIN, a pulled muscle, or torn muscle, when you train next.  Its so inflammatory it can even make you tear or pull a muscle just from putting on a sock. 
Dont believe me?  Go look at the diets of those people you know who are always in pain, or active people who have torn a muscle, or always have injuries, youll find they always eat flour or they had eaten it within a week prior to the injury.  When I look back at all my aches, pains, injuries from my past, EVERY single one of them always had foods with flour preceding them.  This was obviously before I learned about the damage of flour, inflammation.  I used to have those weekly cheat meals, like most people do, but the last time I did I tore my hamstring the next day just warming up before my workout.  I was just learning about inflammation back then, and as soon as my hamstring POPPED, I knew exactly what it was and vowed "Im never touching that shit again!!!!!!" 
 And I see it in people at the gym, on facebook, instagram and even clients when they make dumb choices.  They eat some pizza, bread, or cake on a saturday, they throw out back, pull a muscle in training on monday.  
Since my hamstring tear, My life has completely changed since I cut it out PERMANENTLY from my life.  All aches and pains gone. 
Sugar is also inflammatory, but flour is much much worse.  
One bite can limit your ability to train 100% for up to 7-14 days after you eat it.  So avoid anything that has or could possibly have this ingredient in it.  This means all the processed carbs, pie crusts, gravy, stuffing, bread, pizza etc. 
#2. Addiction. 
Flour, is just like sugar to your body, and its HIGHLY addictive.   One bite, and youll be binging on everything shitty uncontrollably.  Then hating yourself because you lost control.  Then feeling like complete asshole the next few days.  Which means, you may even end up skipping your workouts because of the inflammation of the brain it causes too. 
Now, I know most foods that typically have flour are most peoples favorite foods, there is a way around this.   
Want to know the secret to finding recipes for your favorite Pie or dish that doesnt include flour or refined sugar?  
Well here is the secret, google "Paleo pumpkin pie recipes"  or "Paleo apple pie recipes".  Anything that qualifies as a Paleo food means it does not have refined flour or refined sugar in the ingredients, but still taste amazing.   They are healthier and safer.    
I actually have an article with MY favorite recipes, and my famous Paleo Pumpkin Pie that has won TWO best dish competitions.  And Guess what?  Its 100% clean ingredients!
Being ripped requires you being in good health year round.  Being ripped means always thinking and planning your food, training 5 steps ahead. 
If you're injured, or nursing an injury, because you ate like an asshole(flour, sugar), you cant train the way you need to get or stay ripped.  If you're constantly having cravings for junk because you ate something made of crap, its going to make it harder for you to stay on point and you risk losing all of your results.
So STAY away from processed foods.  Stay away from FLOUR especially.  Note, Sugar also does the same thing.  But flour is a much worse.  
Recap, What ingredient are you going to avoid?
Flour!  And ALL processed foods, but especially flour.  
Step #5.  Be Disciplined.  After you have eaten your first protein plate you can have a lil of the stuff you want to have!  Have some Paleo pumpkin pie, Paleo mashed potatoes, Paleo stuffing, fruit salad and whatever you desire.  BUT, of course theres a BUT,  BE DISCIPLINED!  This means avoid certain foods.  This means do NOT stuff yourself full of crap, DO NOT eat a whole pie to yourself, just have a slice and move on.  Have a few bites of all the things you want but dont binge like a piggy.  Being Defined is ALL about being DISCIPLINED all the time.  Dont ruin all your hard work and set yourself back weeks because you got wreckless.  Follow these rules and youre guaranteed to get away with it!  
Truly if being ripped is your goal, you should be weighing, tracking, accounting for every bite.  But if you follow these rules and be disciplined you will get through the holiday guilt free, and lean.  With a crazy high burn, carb depletion, and protein plate first, you should naturally be under your calorie limits and be safe from gaining any body fat.  
But remember, being Ripped year round means being disciplined year round.  

 Step #6.  Throw it out!  This means as soon as the holiday is over so is your eating the food.  So all the CARB left overs that are there at the end of the day go straight in the TRASH.  Your paleo pies, potatoes, stuffings, fruit salads, etc.  Send it home with family or trash it.  

  Keep the Turkey for your protein source the next few days, but all the pies, sweets, high carb foods, and all other foods that you crave and will make you fat go in the TRASH.  Yes, you will crave them so get rid of it. Toss it and you wont be tempted.  Yes, I said WASTE the food.  

 We do this because if you dont throw it away you're going to continue eating it and you're going to get FAT.  Then you're going to be set back for WEEKS.  Trust me, its much easier to throw these away and be disciplined with your food than it is to try and burn it off later.
 The "Ill burn it off later" mentality is why most people are always fat.  NO YOU WONT burn it off later, who are you kidding?  You still havent burned off last weeks, last years, or even a thanksgiving from 10 years ago!  Throw it away!!!  This falls under the be DISCIPLINED category.  Fit people fit because they are highly disciplined.  Want to be fit?  Then be highly disciplined.  

 So what are you going to do with all the leftovers?

Good answer, Throw it away!

Living ripped means doing whatever it takes to LIVE ripped .  

So there you go!  There are the 6 tips to stay lean through the holiday.  Follow these 6 rules and you will live ripped through the holiday season.  While everyone else is getting fatter, you're getting fitter.  Youll be LOL at all those suckers when you start the new year already on point.  

These are the same rules I do myself which is why I live ripped year round.  These are the same rules I teach my clients.  These are the same rules I teach in my book "The Shredded Executive"  

You can use these rules YEAR round and apply them to holidays, bday parties, or weekly dinners with friends.  The same rules always apply.    

 To sum it up one more time:

 #1 Deplete Carbs Starting one Week out(or as soon as you read this if its within that frame). Eat ONLY Protein, Veggies, Good Fats.

 #2 Burn 1000+! Burn those calories, tons of calories on this day!  Get up early and GTFW!

 #3 Protein plate first!   First Plate of food on the feast is PROTEIN! 

#4 No Flour!  Google Paleo Recipes for favorite dishes.  

#5. Be Disciplined, dont binge.
#6.  Trash the leftover pies, carbs.
#7. Think. Act. Behave. Like a ripped person thinks, acts, behaves.  


Do this and you're for sure to get away unscathed and you will be thanking me the next morning!  


SHARE this! FWD it to friends and family so they also have tips and a heads up of what to expect from you.  

Sharing is Sexy!  Help me educate the world and inspire people to live better.  

You are very welcome!

 Daymond Sewall

Author The Shredded Executive 

Get the instant download of book here 

Owner Phenomenal Fitness

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6 Recipe Hacks To Avoid The Holiday Weight Gain

Holidays are the day of love, family and feast.  My mission is always to educate you and teach you how to get DEFINED get RIPPED year round.   One of the keys to being able to stay fit year round is always thinking 5 steps ahead.  You are going to have social events every week, every month, every year for the rest of your life.  You are going to have multiple big holidays every single year for the rest of your life.

So what does that mean?   That means you are going to have to learn how to plan ahead, and learn how to navigate these social and holiday situations intelligently.  Being fit means ALWAYS thinking ahead, making smart choices, being disciplined and consistent.  

Earlier this week I posted the strategies on how to prepare for this day so you can eat PIE and stay in shape.  How to prepare for the holiday so you can eat or drink and truly get away with it.  I told you HOW to prepare for this holiday so you can eat MORE and enjoy time with your loved ones. 

If you missed it, click this link to read that FIRST!

Today Im going to teach you some tips and tricks on how to change up the ingredients so you can make your favorite dishes just healthier, cleaner, and possibly with much, much less calories but keeping it tasty!  Healthy food doesnt have to be boring and Im going to give you some quick and easy tricks and tips to keep it exciting without expanding your waistline or destroying your health.  

Just remember, living ripped requires you always being committed to the lifestyle, thinking 5 steps ahead, being disciplined in social situations and eating smart. 

So lets get to the tips.  

Tip #1.  Remake your recipes. There is a healthy alternative for EVERY single thing you could imagine. No matter what your favorite food is, the food you look fwd to the most(mine pumpkin pie), there are smarter, healthier, cleaner recipes all over the internet.   The recipes Im about to recommend are super easy to make and made with all natural ingredients.  So the key is when searching for a new recipe is to search on Google for "Paleo Recipe_____".  The reason I say search Paleo is because anything that qualifies as Paleo doesnt have Flour(wheat or white) or Sugar(refined) in the ingredients.  These two are the top 2 killers in America, the top two reasons why Americans are fat.  And the top 2 things that cause cravings and binging.  So eliminate those from your life.  Whatever you want to make, Search for your favorite dish in Paleo form and you will find a smarter, healthier option that will keep you ON POINT.   For example search "Paleo Pumpkin Pie. Paleo Turkey.  Paleo Ham.  Paleo pie crust.  Paleo mashed potatoes." etc.  

Although Im not one that follows a Paleo style diet, I do believe in always eating REAL food just like the Paleo community.  This trick here is the hack getting great recipes without jeopardizing your results.  


Tip#2.  Trade out your Flour.  Your recipe should be following the tip #1 rules.  But just incase you arent listening I want to reiterate AVOID flour  One of the absolute WORST ingredients you could consume is Flour(white, wheat), its worse than sugar, highly inflammatory and damages your body in tons of ways.  Incase you dont know, todays Wheat crops have been hybridized, scientifically engineered, and have Super Glutens which our bodies cannot digest efficiently.  On top of this contain Round Up(glyphosphate weed killer).  Along with having very addictive effects leading to cravings and over eating.  Along with spiking your blood sugar putting you in a fat storing mode from the Insulin burst.

By avoiding this stuff like the plague, this will eliminate the Gas, Bloating, digestive discomfort, lethargy, brain fog, skin disorders, and cravings for the days after.  Its also highly inflammatory and will lead to an injury, joint pain, muscle pain for 7-14 days AFTER consumed.  Which means you are going to be tight, achy, in pain, and your workouts are going to suck if you eat it, or you will pull or tweak a muscle.  Its TERRIBLE.  If you are experiencing any of these symptoms now you know why.  The foods to watch out for if others bring them (bread, pasta, baked goods, pies, pie crusts, fried foods, flour tortillas etc)

So if your recipe calls for flour what would be the smarter choice?

 Replace Flour with Almond flour,  or coconut flour.   Using coconut or almond flour will also reduce the carb intake DRASTICALLY because they are higher in healthy fats.   Healthy fats will make you fuller longer and will help keep you from over eating and gaining weight.  I will discuss some options in the tips below.

Just make sure you follow tip #1 for you recipes and avoid all foods that contain flour that others bring to the party.  Better yet, share this article with those people coming!

Tip #3.  Replace Sugar with healthy natural forms. If you followed tip #1 this is already done.  If not trade out any sugar ingredients with Honey or 100% Organic maple syrup(My personal choice), or Brown Rice syrup.  This eliminates the refined sugars which are highly addictive and can drastically spike blood sugar levels leading to a crash following.   Sugar is 8x more addictive than cocaine, which leads to you craving and binging on more of the same.  So Avoid it and replace it with healthier options like Maple Syrup or Honey.  Maple syrup is my personal favorite which makes all dishes taste awesome!

Tip #4.  Protein is Priority.  There are two hacks to this that are absolute life savers for holidays and social events.  The first one is the appetizer.  You see, most people put out chips, bread, and other high carb foods as a snack when they are entertaining.  This is a fitness FELONY.  This spikes blood sugar, leading to a crash, insane cravings and non stop binging for DAYS.  So we have a smarter choice and its one of my personal favorites that works like a charm every time!!! 

Hack #1 is to serve Deviled Eggs.  Deviled Eggs are packed with protein and good fats, both of which make you FULL because of the hormones that are triggered when you eat them.  This fullness lasts a long time and when its time for you and them to eat, you will naturally eat much, much less food because the deviled eggs are so filling.   

So by starting off the social gathering with Deviled eggs you are saving yourself, and your loved ones from over eating and getting fat because you will be feeling full already.  So whether you are hosting the gathering or just visiting, doesnt matter, whip up some deviled eggs and serve.  These are ALWAYS  hit!  People LOVE deviled eggs.  I usually make about 140+ for our events and they are always GONE by the end of it.  

Just make sure you make your Deviled Eggs with Paleo Mayo(find homemade recipe on google. or buy premade at Whole Foods or online)

I would boil up 5-8 dozen eggs(Costco sells Organic 24 pack cheap, use 3 of those packs) because these bad boys go quick!  I usually make 140+ and theres never any left overs.  

Hack #2 is mentioned in the holiday prep article here  but I will say it again. When its time to sit down with the family for dinner/brunch your very first full plate is a pure PROTEIN plate.  This means your first plate of food is pure turkey, eggs, steak, ham, lamb, or fish.   You do NOT get to touch anything else until you have finished your PROTEIN plate.   That means no potatoes, no fruit, no pie, no alcohol until you have done this.  The reason we do this is to keep your blood sugar from spiking, leading to a crash, which prevents cravings and binges.  No cravings, no binging, leads to no excessive calorie consumption and you getting fat.  

Now after those two things are done, its time to enjoy the foods you like.  The smart ones of course.  You get to eat your potatoes, fruit, Paleo Pie(recipe coming up below), or have a glass of wine.  

You follow those two rules and it will save you and your loved ones from over eating 1,000's and 1,000's excessive calories.  Which means you survive the holidays without any weight gain.  Yay!  

We have talked about ingredient changes, so lets talk about some of my favorite ways to make pies and pie crusts.

 Because lets be real, we all know thats the only reason you like thanksgiving,  the pie, dont lie. lol  


Tip #5.  Low Carb Crust and Delicious Healthy Pie Filling.


This is a Pecan Crust eliminates all the excessive Carbs from the crust but has an amazing flavor. 

It tastes amazing with the Paleo Pumpkin pie and cuts the calories from the crust down from 1800-2000+ to just over 1,000 for the entire pie.  








Heres how to make it:

  •  1 cup pecan pieces (frozen)
  • 2 T melted Grassfed butter (Kerrygold at store)
  • 2 Tbsp Maple Syrup or Honey

1. Take pecans out of the freezer and measure them into a food processor (you can use a blender, but be careful not to blend them down too small). Pulse the processor until the largest pieces are as big as lentils or split peas.

2. Add the butter and the sweetener (Maple Syrup or honey). Blend until it's mixed evenly.

3. Dump it into a pie pan, and push with your fingers to cover the bottom and sides. It should be the right consistency to mold the crust to the pie pan evenly.

Nutritional Analysis: Whole crust is 1058 calories, 41 Carbs(Good Carbs), 100g Fat(GOOD fats), 10g Protein.  This Equates to 132 calories, 5g carbs, 12.5 grams of Good Fat, 1.25 grams of protein per slice.

Compare to Normal Pie Crust.   1800-2000+ Calories with 216g Carbs(Blood Sugar spiking, Body Fat Promoting, addictive kind), 108g Fats(not so healthy kind), 9g protein.

That means if you choose the Pecan Crusted you save Almost 100 calories per slice and eat 22g less of carbs per slice.  Thats a WIN!

 ALMOND FLOUR PIE CRUST (This whole crust is about 1,600 calories)


2 cups of almond flour

1 egg,  1/4 tsp sea salt

2 tbsp coconut oil or Grassfed Butter

1tbsp Maple Syrup or Honey

This one is high calorie, but the calories come from clean sources.  Has only 61g carbs for the whole crust, and packs in 54g protein, and has 139g of good fats.  Which equates to 200 calories of crust per slice, 7g carbs, almost 7g protein, and 17g of good fats. 

Calories: 1600 

Carbs: 61g 

Protein: 54g 

Fats: 139g

1. In a food processor or bowl, briefly mix almond flour and salt.
2. Add in coconut oil(butter), Maple syrup(or honey) and egg and mix until a ball is formed.
3. Press dough into a pie dish. Note: this pie dish was larger than the standard 9″ size, so the crust didn’t extend as far up the sides but you get the idea.
4. Bake at 350 degrees for 8-12 minutes.

 I will say the Pumpkin pie recipe below tastes better with the almond flour crust, but I also have listed a crustless option to save calories.  Yes, I have thought of everything.  

So we talked Crusts, lets talk PIE.

Most peoples favorite pies are Apple and Pumpkin so take either one of these pie recipes below and put this filling into can be made using any one of the crust options above, or go crustless to reduce calories like the one below.  

What I mean is to put this same filling Im about to teach you below, and put it into a Almond crust, a pecan crust or just go crustless.   

CRUSTLESS PUMPKIN PIE!!! (This comes out amazing even with no crust!)












  • 2 eggs
  • 2 cups pumpkin puree
  • ½ cup Maple Syrup or Honey
  • ½ tsp. salt
  • 1.5 tsp. cinnamon
  • ½ tsp. nutmeg
  • ½ tsp. ground ginger
  • ¼ tsp. allspice
  • ¼ tsp. cardamom
  • ¾ cup Unsweetened almond or coconut milk
  • 1-2tbsp of Grassfed Butter or Coconut oil

Calories: 968

Carbs: 137g

Fat: 36g 

Protein: 20g  


1. Preheat oven to 350 degrees.

2. Grease a glass pie dish with Grassfed Butter or coconut oil.

3. In a medium-sized bowl, slightly beat the eggs.

4. Add in the following to the eggs, hand whisking after each addition to combine well: pumpkin puree, honey, salt and spices, milk.

5. Pour batter into prepared pan and bake for approximately 1 hour and 10 minutes. You can check if toothpick inserted into center comes out relatively clean, but after 1 hour and 10 minutes, it should be done. You should check at an hour to make sure it’s not burning, if it is, it might need to come out early. You want the pie to set, but you don’t want the top to brown/burn.

6. To serve, slide a silicone spatula under each piece (rather than a metal cake server/cutter), which keeps the pie piece from breaking. (Your first piece may be less successful since it’s hard to slip a spatula under when there’s no room, but I haven’t had problems with any piece thereafter).

7. Serve warm or cold, with whipped cream or ice cream (optional).


You can use that same Pumpkin Pie recipe and put it in your Pecan Crust or you can go Crustless.

Now lets talk Apple Pie

APPLE PIE FILLING (Use one of the 3 Crust options listed above)










5 medium apples (or 3 extra large apples)
1 tbsp vanilla
2 tbsp lemon juice
2 tbsp butter
1 tbsp cinnamon
1/8 tsp cloves
1 tsp nutmeg
1/4 tsp sea salt

1. Peel apples, core, and slice into thin strips.
2. In a large bowl, add sliced apples and the rest of the ingredients. Use your hands or a large spoon to mix the ingredients delicately and well.
3. Place the apple pie filling evenly into the pie crust.

#6. Make your own side Dishes

Whipped cream, cranberry sauce are both packed with sugar.  So here are some smarter recipe options that are quick and easy.  

Whipped Cream 


- 4 cups fresh berries (a mixture of your favorite)
- 1 lemon
- 1 can full fat coconut milk (14 oz.), refrigerated for 6 or more hours
- 1/2 Tbsp. vanilla extract
- 2 Tbsp. raw honey
- Dash of cardamon (optional)

1. Place the can of coconut milk in the refrigerator for at least 6 hours (or overnight). This will cause the cream to separate from the milk. Open the can of coconut milk and scrape out the cream into a medium sized bowl. Hint: I always open the can from the bottom and pour the milk out into a separate container before scraping out the cream. You can use the saved milk for other recipes.
2. Add the vanilla and raw honey (and a dash of cardamom if desired). Whip the cream with a hand mixer for about 3-5 minutes. Place the bowl in the fridge until ready to serve.
3. Wash berries and place in serving bowls. Squeeze the lemon juice and pour over the berries - use as much or as little as you like. Place a big scoop of Coconut Whipped Cream alongside the berries and serve.

4. Use to top off Pumpkin pie, apple pie etc.  

Cranberry Sauce



12oz Organic Cranberries

3/4 Cup Fresh Squeezed/juiced Orange juice

1/2 Cup Honey


1. Mix all 3 ingredients into a pan and simmer on medium heat.  Stir often, simmer until the sauce thickens and the cranberries all pop.  

2. Refrigerate.

3. Serve at room temperature.  


So there you go, there are the tricks and tips by trading out the terrible ingredients with smarter choices.  I found all of these recipes by doing a quick google search "Paleo___recipe".   Be sure you do the research to find your favorite recipe and make a healthier, smarter version.  Make sure you follow all the Holiday RULES and you will have an great time, get to enjoy some good foods and you will stay lean through the holidays.  

My mission is to educate you, inspire you, to live better and live to your full potential.  

Share this blog with your fitness minded friends.  Share this with your family and friends.  

Happy holidays!  

Daymond Sewall.  

Author The Shredded Executive 

Owner Phenomenal Fitness

Owner Be The One Apparel




Hits: 4322

Master This One Thing and You’ll Live Shredded


What’s up, Shredders?

Okay, today’s topic we are going to talk about the one thing that you need to do DAILY to live shredded.

What is that one thing? And the reason why I say it’s the one thing is because it’s literally the root and the base of everything that you need to succeed. Everything that you need revolves around this one thing, and if you do this one thing every damn day, seven days a week, you will look and you will feel in-fucking-credible year-round.

I want to cover this ONE thing, and the reason why this is so important because the only way you are ever going to get shredded and stay shredded is by doing this one thing. If you never get anything else from anything else that I ever teach you, if you never listen to anything I say on my videos, my radio show(ShredCast) this is the one thing that I strongly enforce and encourage – you just have to do this. You have to – there is no other way. If you do this one thing like you’re supposed to, you will get what you want. You will get shredded, you will stay shredded, you will live shredded, and you will have confidence year-round. You will look good year-round, but you’ve got to do this one thing, all right?

So, are you ready to find out what that one thing is? Do you want to know what this one thing is? I’m sure you’ve got a lot of thoughts running through your mind right now, so what is that one thing that Daymond says you have to do every day? What is it? I’m sure you’re wracking your brain, right? Some of you may even have the answer but here it is.

It’s real simple: hit your macros. Hit your fucking macros every day!

What does that mean? That means every damn day, you have to weigh your portions and track your intake every day, seven days a week, obsessively. You do that and you get what you want. That’s all you’ve got to do, because here’s the facts, man. Even if your workouts suck, even if you are a little bitch in the gym and your workouts are terrible, if your macros are dialed-in and your calories are on point, guess what? You’re still going to get shredded.

Now, if your workouts suck, is it going to be as fast as it could be?  No.  If your workouts are really shitty and you’re working out like a little bitch, obviously your results are going to come slower but you’re still going to get it. It’s just going to take a little bit longer. That’s why this is so crucial because this is the one thing that is going to get you shredded and allow you to stay shredded. The key is to hit your macros every damn day, seven days a week, baby! You need to say that to yourself every day: "macros on point, every damn day." That should be one of your goals that you write down every day.

Know this, okay? Let me cover some things real fast while we’re on this topic. For those of you who may be new to this podcast nor not familiar with the way that I teach things and the things that I say, you have to count and track everything. That means you have to weigh your portions and track everything, and you should be tracking it on MyFitnessPal. That’s an app on your smartphone. If you’re one of these fuckers that have a fucking dinosaur phone, it’s time to invest in a damn smartphone and upgrade, all right? Stop being a dinosaur and get a damn smartphone and get your MyFitnessPal. And even if you don’t have that, you can log into it online at, but you have to track your food, okay?

UnderArmor spent $475 Million for MyFitnessPal and bought it two years ago. If they think it’s that badass that they spent $475 Million for it, you should be using it, okay? This is what all my clients use and it’s what I tell everybody to use. It’s the app that I tell everybody in my book, it’s what I use on a daily basis: MyFitnessPal. Get it and start tracking your food. Make sure that you are weighing and tracking everything.

I hear it all the time: “Do I need to count?” Yes, bitch – count it. The only thing that doesn’t count is water because it has zero calories. But you should still be tracking how much you are drinking and getting adequate amounts DAILY.  Thats a whole other article, but you should be drinking 1-3+ gallons per day. At least 1oz per lb of body weight.  Personally I drink 3-4 gallons per day. The only other thing that I actually say that doesn’t count is leafy greens, like kale, lettuce, spinach, and things like that. The leafy stuff, you don’t have to count that. Water, you don’t have to count that, obviously because there’s no calories in water. But everything else, count it. When in doubt, count it. You need to be on track and keep your calories and macros in check.

Now, here’s another little topic that I want to cover when it comes to this. Whenever you guys are tracking food, I’m going to give you a couple of little tips here. When you are tracking your food, do not use measuring cups and do not use measuring spoons, because I have found you fuckers tend to do heaping cups, heaping tablespoons, which means you’re getting anywhere from 10-50% more than you should be, which means your calories are actually way over where they should be. So know that you should be weighing your portions in grams and ounces, one or the other.

I recommend that you weigh your proteins in ounces and then weigh your fats and carbs in grams. To give you a quick little overview of what the different macros are, your proteins are like your animal sources such as chicken, beef, pork, eggs, turkey, fish, and things like that. Those are protein macros, okay? Now fat macros would be oils, nuts, seeds, avocado, coconut oil, and things like that.

For carbs, most of you don’t understand this or know it, but vegetables are carbs, as are fruit. Yes, fruit is carbs as is quinoa, which most fucking vegans have been trying to sell you that it’s protein. No, bitch – quinoa is carbs. It has like three to five time more carbs in it than it does protein, which means that shit is a fucking carb. It’s the same thing with brown rice, beans, and whatever else these vegans try and sell. But anyway, those are carbs. I’ve pretty much named the majority of them.

The one thing you’ve got to do is get your macros on point, seven days a week. While we’re on this subject, I’m going to give you a quick little tip here: your protein sources should always be accounted for and weighed raw, not cooked. What happens is when you cook the source, it’s going to lose anywhere from on average 25-50% of its weight. So if you’re measuring it after it’s cooked, you could be eating 25-50% more. I’ve actually done tests on chicken and have found that my chicken thighs that I have lose 50% of their weight after cooking. That means that if I’m actually weighing it out as 8 ounces cooked, I’m really actually eating 16 ounces worth of chicken. This is why you have to do it raw.

Some sources of carbs you can do cooked while some you can do raw. But for the most part, everything should be done raw. The only thing that I would say you could do cooked would be like quinoa and brown rice. You can do them raw too, but it’s a little more complicated once you cook it up because of the water that it absorbs and everything, so I recommend doing it afterwards. Really, to avoid any complication, just don’t eat fucking quinoa and don’t eat fucking rice. Use fruit, sweet potato, and shit like that for your carbs – and vegetables. That’s the trick.

While we’ll we’re back on our subject, macros on point seven days a week. Your macros have to be dialed-in every single day. You cannot eat mindlessly. You cannot go places and just binge on the food buffet style. You have no fucking clue what you just put in your mouth and 99% of the time – actually, 100% of the time – you’re going to overeat. You are always going to overeat and eat more than you think you did, but especially if you’re eating out at social gatherings or at restaurants. That’s because these foods are very calorie-dense and it’s very easy to overconsume without even blinking an eye. It’s very easy to do.

With that said, and I want to emphasize this, because this is where the average person blows it. Guess where the average person blows all their results? Guess. Do you have a clue where most people completely fuck up their entire week and totally ruin their bodies? Guess. The weekends. The weekends are where everybody ruins all the hard work they did Monday through Friday. They are great all week long, they’ve been packing their meals, they’ve been hitting their macros, they’ve been on track, they’ve been training, and guess what happens? Friday comes around and what do they do? “Oh! Let’s go have dinner and drinks!” And then what do they do on Saturday? “Oh! Let’s go have dinner and drinks!” And what do they do on Sunday? “Let’s go to breakfast! Let’s go do this!”

And then guess what? Monday, they show up looking like shit because they fucking binged all weekend long. When you eat out like I just said a minute ago, you are going to easily overconsume. You start throwing in alcohol and bad choices that you made, you’re eating thousands and thousands of excess calories, storing fat each day from eating out and not being on point on the weekends. This is why I say get your macros on point seven days a week. Eating out should be kept to a minimum, all right?

I’m going to go ahead and give you some tips here for your weekends while we’re on this topic. If you are going to be going to dinner on the weekend, number one, you should be limiting this to one time per week max – preferably one time per month. Even then, it needs to be planned on your high-calorie refeed day and even then, you still need to make smart choices when you go.

Here are some tips:

  1. Eat before you go. So what does that mean by “eat before you go?” Exactly just what I fucking said. Before you go to the restaurant, you need to eat your normal protein and veggie meal. Eat it before you go! Why to do I want you eat before you go, even if you’re going to go eat? Here’s why, okay? Because if you eat before you go, this is going to basically fill your stomach and go ahead and start to release hormones to make you feel fuller. This means when you get to the restaurant – because the restaurants always smell amazing, right? When you get to the restaurant, cravings aren’t going to be triggered from the smells of the food and you’re less likely to make bad choices because you’re already feeling full and you’ve already got the hormones released. You’re already thinking like I really don’t even want to eat anything. That’s rule number one everywhere you go. I don’t care if you’re going to a restaurant, I don’t care if you’re going to a family gathering, I don’t care if you’re going to the beach. Whatever the fuck it is, eat before you go. You have to do this thing and track that shit, okay?
  2. When you go to the restaurant, still order smart. Now, what does that mean to order smart? That means to still order grilled protein and veggies. Keep it fucking plain and keep it simple, all right? The reason is because even that is going to be way more calories than you think it is. It’s going to be 30-50% higher in calories than your MyFitnessPal is going to say. It is going to be way higher calories than you think, so even that is going to get you more calories than you should. When you get there, order smart.
  3. On top of that, this means that when you go to restaurants, what’s the one thing they put in front of you every time you get there? What do they do? They put chips on the table, they put bread on the table, they put stuff on the table as an appetizer to make you hungrier. You are not allowed to touch that shit – ever. Did you hear what I said? EVER. Don’t touch it, because it’s processed, it’s crap, it has terrible ingredients in it, and it’s going to lead to you basically igniting the food addition and bingeing. Don’t touch it. This is one of the reasons why we eat before we go, so that way you’re less likely to touch that too. And you better not fucking touch it or I’m going to smack your hand, okay? So don’t touch the shit they put on the table.

As a matter of fact, if you’re just going out with some close friends, tell the wait staff, “We don’t need any bread. We don’t need any chips.” And if you’re with a big group, just tell them to, “Put it on their end or the other side of the table because I don’t want this in front of me.” You need to be that picky eater that says, “No, I don’t want that.” You need to be the picky eater that says, “What’s in this food? What did you make it with? Can I get this without this? Can I make sure that this is grilled without any oils on it or anything on it?” You need to make sure that you are being that picky person.

If you have planned this to be on your refeed day like normal, let me give you an example of what a perfect day would be if say you were going to celebrate your birthday or celebrate your best friend’s birthday and you’re going to go to dinner. This is how the perfect day would roll out, okay? You would eat like you normally would throughout the day. You’re eating very, very clean all day long. Right before you go to dinner, you go ahead and have your meal. You eat like some steak and broccoli before you go.

Then, you go to the restaurant and when you get there and sit down, you tell the wait staff, “We don’t need any bread. We don’t need any chips, thank you. Can you just bring me some water?” Then when it’s time to order you say, “Can I get some grilled fillet mignon and some asparagus? Thank you.” That’s what you eat. Now, because it’s birthday time, I understand we like to drink sometimes like that and have a good time. I get it because I do the same thing, okay? Sometimes on rare occasions, I get it, but you’ve got to be smart. Macros on point, still tracking this shit, still paying attention to what’s going in your body.

After you order your food and you’re eating your meal, let’s say you’re going to have drinks with your friends. Okay, cool. What do you drink? What should you be drinking so that way you can keep your macros on point? Real simple: the lowest calorie options. What are the lowest calorie options? Straight liquor. So order whiskey on the rocks or vodka on the rocks with a little bit of lime or lemon or straight shots. That’s what you need: the lowest calorie options, because even then, those calories are going to add up over the period of a night.

That’s what you do. You eat before you go, you order smart when you get there, and then when you drink, you order smart drinks. Then once you’re done – and you’re still tracking this – yes, you need to track your fucking alcohol and you need to limit yourself to how much you drink. You should be limiting yourself to maybe say three to five drinks tops, then you’re done. That would be the perfect night if you’re going to be celebrating something.

Then before you go to bed, make sure you drink a good 40 ounces of water. That way, you don’t wake up dehydrated with a hangover. One of the reasons you feel like crap besides the toxins being in your system is because you’re dehydrated. Hydrate before bed and you’ll wake up feeling like a champ. And then you still need to get your ass up early and go train, so being hungover is not an excuse to miss the gym. You train seven days a week, too, okay? That is the one thing that you need to make sure that you do every damn day.

Macros on point, get your weekends dialed-in, and the weekends are truly what separates the good from the great. It’s truly what separates the ripped people from the average fatass. It’s the weekends. You master your weekends, you master your macros over the weekends, you master your physique, and you’ll stay ripped year-round, period. That’s the way it works.

If you want to be ripped, what do you think you need to do? What are you going to commit to doing every damn day? What are you willing to sacrifice to get the body that you want? Think about that, because you are going to have to make sacrifices, whether it be friends, whether it be poor choices that you’re making, foods that you’ve been eating that you know that you shouldn’t, but you have to sacrifice something to get what you want. You aren’t going to get there doing what you want to do; you have to sacrifice. So what are you willing to sacrifice to get what you what to get, to feel confident, or to feel secure? When you look in the mirror, you want to smile and be like, “Damn, I look good! I wish I could fuck myself! Damn, I look good!”

So anyway, I’m going to cover this really quick, too. On top of your macros being on point, understand your macros being on point is 80% of your results right there. Now when it comes to your training, it should be primarily focused around intensely lifting. That means lifting hard, multiple sets (triple sets, supersets, drop sets), multiple exercises per round, limited rest periods, and things like that that get your heartrate up so that way you can burn more calories. On top of that, if you are going to be any form of cardio – which we say, “Cardi-NO,” your ass should never be running on a treadmill, never be on a step mill, never be doing a fucking half-marathon, because we "Cardi-NO". No cardio, okay? We do "Conditioning."

What is Conditioning? Really, it’s a form of high-intensity interval training. You can do this in many, many ways. The simplest way to explain this and it’s something you can do anywhere you go is sprints. Pick a point that’s like 50 to 100 yards apart, sprint down, then walk or jog back. Repeat this 20 or 30 times. That is conditioning. That is the only form of cardio you should be doing, and technically, I don’t even call it cardio. I just call it conditioning.

I just say cardio, because that helps you understand it more in your mind, but technically it’s conditioning in my mind and in my opinion. The only form we do is interval conditioning, and the example is sprints. You can find a little hill somewhere, sprint up, jog down, sprint up, jog down 20 or 30 times, and you’re done. No fucking elipticals, no fucking running on the treadmill, no fucking running half-marathons, no doing step mill, okay?

Macros on point, lift intensely, and then lastly, you do some form of conditioning to accelerate the fat loss process. But your lifting is the primary driver, because that’s what’s going to burn the most. So there’s your tips for today’s Shredcast. Let’s recap: what is the one thing you have to focus on and master each week? What is the one thing? Do you remember? What was my phrase? It was three words: macros on point. We can add a few more words to that: seven days a week. Not five, not four and a half – seven days a week. You get that dialed in, then you get the confidence, the body, and the life you want. You got it?

So remember, macros on point seven days a week, train intensely by lifting, do some conditioning, and BAM, you live shredded, baby. This concludes my Shredder leston for today.

If you don’t already have my book, it is called The Shredded Executive. It is on Amazon and on Kindle.  Or you can just get if from my site

If you are not following me on Facebook, my name is Daymond Sewall. Follow me on Facebook, because I post a lot of informational and inspirational posts every single day.

Subscribe to my podcast called "ShredCast Radio" which is on Itunes for apple users, and on Stitcher app for Andriod users .  Search for it, subscribe, download, like, comment, share.  

Share this with your friends, share this with your family, because let me cover this real quick. The fastest way for you to get to where you want to be is to be surrounded by people who are already successful in those areas. You want to be shredded? Find shredded friends. You want to accelerate your journey to getting shredded? Get friends that are on the same journey or are already there. The secret to success is surrounding yourself with success. So share these podcasts with people so that way your friends, your workout partners, and your spouse can get on the same page, so they know where you’re coming from. You don’t have to say it; let me say it for you. But you have to share this information.

I’m here to help you get the body and life you want. I am here to help you cut through all the bullshit and all the misinformation out there and I am eliminating all the old school fucking information that is still being shared and taught to this day. I am going to just cut through all the bullshit and tell you exactly what you need to do to get what you want. All you’ve got to is – guess. What do you have to? All you’ve got to do is take action. Do exactly like I say and you will supersede the results that you ever expected. You will get more than you’ve ever expected in your life. Just follow directions. That’s all you’ve got to do, okay? Be disciplined and follow directions. You got it?

For Personal Training in Orange County text 949-632-3458

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For a copy of my book "The Shredded Executive" which has all of the secrets to getting shredded, go to or search on Amazon.  


I love you and I appreciate you following me. Thank you for your support.

Daymond Sewall 

Hits: 1717


Would you like to know what causes low testosterone and how to fix it, NATURALLY? 

Would you like to know why you feel like a lil bitch?

Would you like to learn how to start feeling like a REAL MAN?



Then pay attention! 

This article is designed to teach you guys how to naturally increase your Testosterone levels.  I personally see that there is an epidemic of men with very low testosterone levels and there are many factors as to why, which we will discuss.

 But the real reason I am writing this is to teach you how to do it naturally.  Im so sick of hearing tv commercials, seeing ads talking about “Low T”, promoting testosterone pills, creams or injections.  Im so sick of hearing about doctors trying to prescribe testosterone replacement therapy to their patients.  Unless your balls have been castrated, you DO NOT need to do hormone replacement therapy.  Some of you may feel like you don’t have testicles because your testosterone levels are so low, but Im going to teach you how to fix this. 

You CAN feel like the man you were designed to be and I am going to tell you a few tricks and things you need to do to embrace your MANLINESS.   You just got to give your body what it needs, and truly MTFU(Man The F up)

Know this, having low T puts you at greater risk for disease, fat gain, muscle loss, weakness, low sex drive and just makes you feel like a lil bitch. 

Fortunately, there are reasons WHY this happens and there are a number of ways to improve your T levels naturally.  Which will lead to you feeling more vibrant, more like a masculine man, improve your health, increase your libido, and improve your physique. 

These tips I’m about to give you are completely doable, just lifestyle changes you can start making TODAY that will help you become a BETTER man. 

Before we get started, know that your low T levels are tied to your low quality of life.  Poor nutrition. Poor lifestyle choices.  Have led to a body that is hormonally imbalanced, nutrient deficient, and no longer functioning as designed. 

Most of you attribute low T to your age, which is a factor, but very minimal, IF you are living the lifestyle required to keep your T levels up. 

The ranges when you get tested in general range from 270 to 1070 ng/dl, this is considered the normal range.  I personally think this is way to broad because being at 270 and “Normal” is truly LOW as F! 

So first off lets say F those standards.  I want your testosterone levels as HIGH as possible naturally. 

As a matter of fact these tips I am about to give you, I give to my clients, and I have had clients go from the 200 range to 900 range, and 300 to the 1200 range, NATURALLY!   Just from improving their nutrition, getting the adequate micronutrients, and living the proper lifestyle. 

So lets just say, F hormone replacement therapy.  F drugs.  And if you have doctor that is trying to prescribe it, FIRE his ass! 

This also applies to ANY issue that is wrong with your body, you DO NOT need drugs.  If something is not functioning optimally, if you don’t feel like an energetic teenager, then that is your sign your health is F’d.  All this means is that you are missing something, you are nutrient deficient, and you need to make some nutritional and lifestyle changes.  YOU DO NOT NEED DRUGS! 

Anyway, lets get back to the testosterone tips.    

Want to know a quick Testosterone test?

It’s as simple of thinking about your “Morning wood”

This is a good indicator or your overall health.  Frequent, strong boner, means strong man.  When everything is working properly it’s a good sign of good health.  But your testosterone levels also peak in the morning.  So if you are waking up with frequent wood, then that’s a good sign you’re doing pretty good. 

But if you’re not, that’s your first sign your health is F’d.  It is also a warning sign of a developing heart problem.  Either way, YOU NEED to change and these tips are just for that! 

So lets get to it!

Step #1.  Lose the Fat and get ripped. 


This is number 1 on the list because this is something everyone should be doing anyway.  Higher body fat levels are correlated with lower testosterone levels.  Overweight men are more likely to have low T, and higher estrogen levels.  As a matter of fact, abdominal fat increases the conversion of testosterone into estrogen.  As estrogen increases, so does the accumulation of more abdominal fat and your risk of diseases.  Can you say “bitch tits”? 

Now you know why you’d rather watch “The notebook” instead of hit the gym. 

So one of the keys to increasing T is losing the FAT. 

In my opinion, if you don’t have visible abs, you’re fat.  Even if you are thin, if you don’t have visible abs that means your body fat is too high, aka you’re fat.  You’re known as “skinny fat” but you’re still fat.  

Its time to stop being fat and lose the belly.  Raise your standards and get ripped. 

How do we get ripped?


By following the next 9 steps, you are going to be headed to that ripped body.  So just keep reading.  Just know, your fat is part of your problem, and to raise your T, you need to eliminate it. 

Step #2.  Eliminate refined carbohydrates(processed foods). 


These are the primary foods making you fatter, but along with making you fatter, processed carbs also directly lower your T levels. 

Refined carbs like breakfast cereals, bagels, waffles, pizza, pretzels, bread, pasta, soda, sports drinks, the typical American diet, turns your body into a fat factory.  These foods are basically PURE sugar or convert to pure sugar in your body once ingested.  This spikes blood sugar, insulin and this fat storing factory reduces the testosterone in your body.

The low testosterone and obesity epidemic in the U.S. is directly tied to the over consumption of these processed carbs that Americans eat on a daily basis. 

On average Americans eat around 150lbs of Sugar per year, and around 150lbs of Flour per year.  BOTH turn your body into a Fat Storing machine, and make you want to look for a nice lacy bra for those titties. 

Stop eating like a lil bitch and you’ll stop looking and feeling like one.  Right?  Right!

So to lose the fat, and to lose the excess estrogen, you have to lose the processed carbs. 

Step #3.  Eat Real Food.


  After you eliminate the testosterone lowering processed carbs, you need to fill your diet with REAL nutritious food.  This means foods that came directly from a plant, or foods that had a mom.  In order for your body to lose weight, function, and develop optimal hormonal levels, you have to FEED it what it needs.  This means healthy animal proteins, veggies, nuts, seeds, and a little fruit.

Protein and Veggies should be the staple for EVERY meal.  (Some meals can have added carbs pre or post workout, but the base of each meal is always Protein and veggies.) 

These REAL foods provide the building blocks, some fats, and micronutrients your body needs to develop high testosterone levels. 


Step #4.  Eat more Fat. 


Yes, you heard that correctly.  Fats, good fats, are your best friend when it comes to fat loss and HIGH testosterone levels.  Especially saturated fats, because these are essential for building testosterone. Having a low fat diet will cause your T levels to plummet.  Just another reason why the low fat era ruined Americans.

 In case you’re not up to date, the low fat era was debunked a long time ago.  The low fat revolution is part of the CAUSE of our obesity epidemic, and chronic disease epidemic.  Once this was launched food companies started taking fats out of foods, but that makes them taste like crap, so they started using sugar and flour to make them taste better.  BAMM!  Now we are all fat, sick, and have low T. 

Science has since proven there is NO link between fat, saturated fat intake, cholesterol, and heart disease.  Science has also proven that it’s the refined carbs, processed foods, sugar that are the actual CAUSE of heart disease, obesity and all other degenerative diseases. 

(This is also a RED FLAG if you have a doctor that is still pushing low fat diet, if he is, RUN!  Hes an outdated fool that also is going to probably prescribe you drugs) 

So, with that said, EAT FAT! 

That means coconut oil, avocado, nuts, seeds, olive oil, these types of foods are added to your staple meals of Protein and veggies.

As matter of fact, eat MORE of the protein sources that have higher fat content like fatty fish, and grassfed ground beef, steak, pork, chicken thighs, etc.  The fats and proteins in these foods are the building blocks to incredible testosterone levels. 

Along with increasing your fats, Omega 3s are vital for optimal health so get more fish oil.  Fish oil reduces inflammation(inflammation lowers testosterone) and will also support the production of healthy cholesterol, the ultimate building block for T.  I recommend supplementing about 10g+ per day.  Yes, that means 10+ pills.  Suck it up princess, you need more Test. 

So eat your meats, increase your fats, supplement fish oil! 

I personally recommend that you get at least 40% of your daily calories from healthy fat sources.  I have found that this is ideal for feeling good, performing great, creating high levels of testosterone, and getting a ripped physique(given macros and training are on point). 

Eating more fats, keeps you fuller, so you naturally eat less, which leads to you being leaner. 

Eating fats also provide and excellent energy source so you feel great all day and perform like an animal in training. 

So make sure you GET your Fats! 

#5.  Lift! 


Research has proven time and time again that high intensity weight training stimulate testosterone levels.  In order to feel like a man, look like a man and get ripped like a man, you gotta LIFT like a man. 

So get your prissy ass off of the treadmill, elliptical, step mill and spin bike, and go LIFT.  Steady state cardio, endurance cardio, reduces your testosterone.  When I say lift, I mean compound lifts, ones that require multiple joints and muscles to perform the work.  Lifts like Squats, Deadlifts, Bench Press, Pullups, Lunges, Rows, the REAL lifts.  The more muscle mass you stimulate, the more testosterone you’ll stimulate. 

Free weights have been shown to be more of a test booster than machines.  With that said, you aren’t there to do 1 million reps with your Barbie weights, you are there to LIFT.  That means the majority of your training should consist of Heavy weight, lower rep ranges.  I personally recommend keeping your rep ranges 1-12 reps for your compound lifts, for 4-10 sets per exercise, depending on the type of training you are doing. 

Progressively Overload.  Each week your goal is to progressively overload your muscles, trying to squeeze out another 1-3 reps with the weight you used last time, or increasing the weight, or adding an extra set.  OVERLOAD.  Push your body beyond its limits. 

This is how you get ripped, how you get sexy, and how you increase your Test.   

#6. Get your D!


 Along with having an epidemic of obesity, disease, and low T in the U.S., we have an epidemic of vitamin D deficiency.  This is not only bad for your health, immune system, but it also affects your testosterone.  Getting adequate D has been shown to increase your total testosterone.  The BEST way to get vitamin D is to put your pretty face, and skin under the sun for 15-20 mins a day.  Now if you are pale, a ginger, or look like casper, you may need to work up to that amount of time.  This is ideal, but I understand in some areas the weather does not permit so you have to supplement with some vitamin D3. I would recommend a liquid form. 

Vitamin D is required for optimal testosterone, so get your D!!! 

Just think, the more D you get, the more D you get in the morning. lol 


#7. Zinc.  


  Zinc is an essential mineral that plays a critical role in testosterone production.  Even being mildly deficient has been shown to suppress testosterone production.  Increasing your zinc intake for as little as 6 weeks has been shown to cause great increases in testosterone production.  It is best to get your Zinc from your diet, from foods like grass-fed beef, crab, oysters, pork, nuts but I recommend supplementing it at about 40mg a day.

The only brand that I recommend at this point, is Mega Food brand.  Most supplements found in stores, estimated 95% are synthetic forms of vitamins and minerals and do not work at all, or as effectively as a natural source. 

Get your zinc, take 2 tablets before bed each night. Keep your bottle on your nightstand.    

#8. Magnesium. 


Magnesium is another vital mineral that most people tend to be very deficient in, its responsible for over 300 important biochemical reactions in the body.  From energy production, muscle contractions, digestion, sleep, and of course the production of your hormones.  So by adding this bad ass mineral to your daily routine, you are going to FEEL better, perform better, sleep better, and have higher levels of testosterone. 

Once again, the only brand I recommend is Mega Food Magnesium, and you should take 4-6 tablets each night before bed. 

Just like your Zinc, keep this magic mineral on your night stand. 

I will warn you, you WILL sleep like a baby and you will have INSANE dreams.  Vivid, real feeling, amazing dreams.  But you will wake up refreshed, hopefully with some wood you can hammer a nail with.  Lol. 

So Get your mag! 

#9. Sprint


Like I mentioned earlier, cardio reduces testosterone, but there is another form, a form I refer to as “Conditioning” which actually stimulates your testosterone and that is SPRINTING!  When you sprint you are recruiting the same fast twitch muscle fibers as lifting, and just like lifting, doing some intense sprints will help get you ripped and make your Test increase! 

So instead of being the lame hamster on a wheel, or Barbie on a treadmill, lace up your shoes, walk outside, warmup thoroughly, pick a point 30-100 yards away, and SPRINT!   Walk or jog back, then repeat for a total of 20-30+ times. 

So as you can see the ONLY types of training you should be doing for optimal Testosterone production are Lifting and Sprinting. 

I recommend taking at least 1 day per week and just doing an insane conditioning workout, full of sprints, sleds, parachutes, of all distances.  If you don’t have any of that equipment, just do a few different distances of sprinting. 

If you want faster results add in some sprints after your lifting workouts a few days a week.  Or at another time of the day separate from your lifting. 

Either way, to increase test, increase your INTENSITY and sprint regularly!

#10. Sleep.


 This is something most of you bums get too much of, but there are some of you who are high achievers like me that tend to sacrifice sleep to increase productivity.  So if this is you, and you want to increase your testosterone levels, you need to increase your sleep.  The amount is truly dependant on the person, but studies show anywhere from 7-9 hours is ideal. 

Personally with the high quality of sleep you will get from the magnesium supplementation, the fish oil, the higher fats, the REAL food intake, you can probably get away with less.  But the point is you need adequate amounts to be a high testosterone producer.  I personally get up at 4am 7 days a week, but usually 1-2x per week I will take a nap mid morning to catch up on my sleep.  So naps are definitely an option to increase your zzzz. 

So there you go!  Put these 10 tips to work and I GUARANTEE you your testosterone levels will go through the roof! 

Remember, the only way to get changes in your life, is by changing the way you LIVE your life. 

Nutrition is #1.  Everything you want in life, confidence, health, energy, productivity, motivation, success, all begin by HOW you EAT.  Eat like a champ and you will look, feel, and live a life like a champ. 

Lets recap!

#1.  Get Ripped.

#2. Eliminate Processed foods.  Sugar/flour/man made foods.

#3. Eat. Real. Food.  Eat only foods that came directly from a plant or had a mom.  Protein and veggies are a staple of every meal.

#4. Eat more fat.

#5.  Lift!  Lift heavy, compound moves. 

#6. Get your vitamin D!  Sunshine or supplement D3.

#7. Get your zinc.  Keep bottle by bedside.  Take 2.

#8. Get your magnesium.  Keep bottle by bedside. Take 4-6.

#9. Sprint!  Lace up and go SWEAT!!!

#10.  Sleep.  Get your ZZZZZ. 

“Unless you are living it, you don’t KNOW it.” – Daymond Sewall

Put all of this into practice now! 

If you like this info you will love my new book "The Shredded Executive"

-The science of fat loss

-Personal Nutrition, macros, and training designed to melt fat

-Lifestyle hacks, tricks, to be able to socialize, have fun and stay shredded

Get your copy that comes with the full book, the audiobook, which contains all of the nutrition and training info youll ever need to get shredded!  

Click here 

Hurry up, summer is coming!  

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Author Daymond Sewall



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I do a lot of personal development, I study the greats, and with that I have found that one of the common traits among the MAJORITY of the really high achievers is that they have made a habit of waking up extra early.  So if being super successful is your goal, this is something that you are going to have to do.  One of the keys to becoming successful in your life is by investing your time wisely and early mornings allow you to do just that.  Studies prove that those who rise early earn better grades and earn more money.

But its not only about just waking up early, its HOW they invest their time and WHAT they do in those early morning hours that determines their high levels of success. If you wake up at 4am and sit on your ass doing nothing productive, obviously you're going to continue to be in the same boat you are currently on in life.  But if you get up and start being productive you will have exponential results.

The majority of top earning CEO's and some of the famous Celebs in the world make a habit of getting up early.  Disney CEO Bob Iger wakes up at 430am every morning.  Apple CEO Tim Cook wakes up at 430am every morning.  Starbucks CEO Howard Schultz wakes up at 430am.  Oprah Winfrey is known for waking up at 430am.  Even Gwyneth Paltrow wakes up at 430am.  Kobe Bryant has been known to be IN the gym training at 4am.

I know what you're thinking "Holy crap!  Im not a morning person and thats INSANELY early"

The majority of the people who say "Im not a morning person" are also the same majority that are Broke, Overweight, and miserable.

"Im not a morning person"  Rarely achieves the high levels of success they want to have.

"Im not a morning person" Rarely drives a lambo.  Rarely lives in a mansion.  Rarely gets to travel the world and live a lavish lifestyle.  This is excluding the trust fund babies.  Im talking about people who truly EARN their living.

These people I just named above are all highly successful people in their fields and one of the reasons they are so successful is because of their daily early morning routines.

So if success is what you seek, physically, financially, aesthetically, in your relationships and in life you're going to have to wake up early.  You're going to have to do a lot of things that make you uncomfortable, this is just part of success.


How early do you need to wake up?

That really depends on you, how successful you want to be and how much time you need.  But I recommend between 4am-530am 7 days a week.  I personally wake up at 4am 7 days a week.  My intent is to be rediculously successful in the fitness industry and I will do whatever it takes for however long it takes to achieve my goals.  World Domination!  (Hint, this is the type of mindset you have to have to succeed and become a morning person.)

Now lets get to the tips on how to become a morning person.

Know that your preparation for an early morning begins the night before, hell even days before.  It also begins with changing your beliefs, because your beliefs become your experiences.

Believing "im not a morning person" is why you're not a morning person.  So start instilling the belief "I love waking up early. I am a morning person."  Program THIS into your mind and you will start to experience these beliefs.


It begins in the mind.

Now lets get to the tips you need to make part of your dail routine.  Regarding lifestyle, nutrition, supplements, hydration and other things.

Step #1.  Dont eat a high carb meal before bed.  Not because its going to make you fat,(which for most of you it will because you eat trash), but because of the effects it has on your hormones.  If you eat high carb meal before bed you are going to spike blood sugar, which triggers Insulin(fat storage hormone) that will also blunt the release of a really awesome hormone called Human Growth Hormone.  It also messes up other hormonal systems which can prevent you from sleeping fully.  Your terrible sleep will also lead to you craving more carbs, feeling lethargic and lacking energy all day.  So the last meal of your day to promote the proper release of the best balance of hormones would simply be Protein, Veggies, Good fats.  This will keep your blood sugar in check, promote the release of all the good hormones and you will sleep deeply and wake up like a champ.

Step #2. Get your Mag. Take a high Quality Magnesium supplement about 30-60 mins before bed.  Incase you dont know Mag is responsible for over 350+ chemical reactions on the body, and SLEEP is one of them.  Most people are extremely deficient due to their poor nutrition and lifestyles.  Even if you do eat healthy, I promise you are still deficient.  So just do what I say here.  Get a high quality Mag supplement the ONLY brand I recommend is called Mega Food, you can find it at some grocery stores like Sprouts, Mothers and if you google it you can buy it online.  Take 4 pills every night before bed.  You will see how incredible you will feel when you wake up in the morning from this magic mineral.  You will sleep and dream vividly like a champ.

Step #3.  Plan.  Plan your days to do list each night for the next day.  Also write your goals down each night before bed. What this does is program your mind for the next day.  Your brain will be processing this information while you sleep and you will wake up Focused!  You may even get a brilliant idea while you're sleeping so keep your notes nearby to write it down if you wake up.

Step #4.  Hydrate.  One of the main reasons why you wake up feeling like shit every morning is simply attributed to dehydration.  You havent had any fluids in 6-8+ hrs and you've been losing them every second.  When you wake up you're dry like a desert, which slows down ALL of your bodily systems, especially ENERGY production.  So one of the tricks to waking up refreshed is to make sure you drank an adequate amount each day before bed and as soon as your alarm goes off.  You should be consuming 1-3 gallons of water per day if you want to look and feel like a fucking champ daily.  Most of you dont even get near this, which is why you feel like crap daily.  Then you guzzle coffee to compensate, when all you needed was WATER.  So drink adequate water daily, then keep a protein shaker cup, or glass next to your bed already filled with water.  As soon as your alarm goes off, put your feet on the floor and DOWN that water.

Step #5.  Stand Up.  As soon as that water is down, stand up and walk to your bathroom, splash water on your face and start brushing your teeth.  Within a few minutes the water will hit your system and you will start to feel energized.  Until then FORCE it.  Snooze is not allowed. Snooze is for people who are broke.  If you want to be a success, snooze is NEVER allowed.

Step #6.  Habit.  Science has proven it takes up to 66 days to really ingrain a habit.  Some sooner, some a little longer.  So to create this habit you need to commit to waking up EVERY single day until it becomes a habit.  Yes this includes weekends.  Even if you only get up on the weekend for an hour then go back and take a nap, DO IT.  Get up, go do some work, set some goals, do something productive.  If you're still tired, go take a lil nap.  We are communicating to your subconscious that you "wake up early. are a morning person. you do what you intend to do. this is who you are.".  Once you ingrain this a habit, its EASY to wake up early.  You start to enjoy it, enjoy how much more you get done, enjoy having so much more time to spend with your family because you didnt have to work late.

Theres 6 steps how to become a morning person.  Do those DAILY and create the habit.

Now once you are up, what do you do?

Its simple, the most successful people do a few things when they wake up which is why they are successful.

#1. Gratitude, Set Goals and To Do Lists.  The best way to start your day off on a positive note is by writing down the top 3-5 things you are grateful for each morning.  Its not successful people that are happy, its happy people that become successful.  By starting your day off focusing on what you love, appreciate and are thankful for, you start your day with positive emotions and your mind will be giving off these vibes and focused on looking for more positive things.  Gratitude is the precurser to happiness, and the root of everything you want is HAPPINESS.  Being happy is a choice, and you can choose to have it NOW and it begins with starting your day off with your top 3-5 things you're grateful for.  So put it on paper.

Goals. There is so much power in seeing your goals in writing, "those who write their goals down are 1000% more successful than those who do not."- Brian Tracy.   Studies have proven time and time again, that those who put their goals in writing achieve a TREMENDOUS amount more than people who do not.  So DO IT daily.  This makes you focused on achieving them.

Then set the top 3 to do's for the day.  This is a simple but powerful thing that almost every single high achieving CEO/Entrepreneur does.  So DO IT!

#2 Workout.  One of the best ways to make your training a habit is to get it done first thing in the morning.  Most people are too tired to go to the gym after work, which leads to them using the ol "Im tired, Ill go tomorrow" excuse.  Which we all know leads to YEARS of missed workouts.  So to avoid this and start making consistent progress, start scheduling your workouts FIRST thing in the morning.   You will get your endorphin high, get your energy levels up, and have your workout completed your workout for the day.  You dont have to spend an hour in the gym, but you do need to workout EVERY day.  Even if you just go in to bust out a quick 15-30 minute workout, get your ass in the gym 7 days a week.  If you're super beat up and sore, so what, take your ass to the gym and stretch, do the sauna, roll out muscles. This Sends a message to your subconscious that this is who you are and what you do.  Form this habit.  (if you need help, I have online coaching available the info is below)

#3. Tackle the most important task.  Each morning you have the silence to focus, no distractions, no kids bugging, no spouse talking to you, just you and the ability to tackle the days most important task.  By tackling that one task that I know you're procrastinating, this sets you up for success the rest of the day.  So each morning focus on tackling the ONE thing that is going to move your business or finances fwd. (Im actually writing this article at 4am on a saturday)

#4.  Personal Development.  The only way you are going to achieve GREATNESS is by improving YOURSELF.  You must read and listen to personal development books DAILY.   The top earning CEO's read 60+ books a YEAR, while the average person reads less than 1.  These same CEO's earn 319X more than the average person.  Connect the dots.  These high achievers are constantly devouring information and applying it to their selves, businesses, lives and this is WHY they are high achievers.

Millionaires, Top earning CEOs, Successful entrepreneurs arent wasting their time watching The Voice or American idol, they are watching their businesses and bank accounts grow because they are constantly putting in the work on personal growth.

If you have time to watch tv, you have time to read.  If you have time to listen to music, you have time to learn.  Stop pissing away your time like average people do.  Average people watch 5 hrs of tv a day, thats 35+ hours invested in useless entertainment.  Thats a FULL time job worth of time invested on nothing.  This same average person in America is also broke and struggles financially.  According to the Social Security Administration 95% of americans struggle financially.  Another Connect the dots moment.


This is why the TV is called the "Electronic Income Reducer".  Its proven that the more tv you watch, the less you earn.

"To earn more, you must first LEARN more"

To become part of that elite top 1-5% you have to do what the 1-5% do, and thats continually learning and improving.

Improve yourself and you improve your life.  As you improve everything in your life improves.  So turn your drive time into a university on wheels.  Listen to audio books while commuting EVERY day.  Watch how much more awesome you become in the office and how much more successful you become.

So there you go 6 tips to become a morning person and 4 tips on how to make that time PRODUCTIVE.

Things to Remember:

#1 Last meal should be Protein, veggies, good fats.  Example.  Grassfed Ground Beef(protein and fats included), Broccoli.  Done.

#2. Take 4 Magnesium before bed.

#3. Plan your day before bed.  Set goals, plan your day.

#4. Hydrate.  1-3 gallons day depending on your size and activity.  Keep shaker cup or glass filled with water next to bed. Guzzle as soon as you wake up.

#5. Stand up!  After guzzling water stand up and go straight to the sink, splash water, brush teeth.

#6. Get up at the same time 7 days a week to develop a habit.

Once Awake:

#7. Gratitude. Write down goals and to do lists. Get your mind focused on success.

#8.  Workout!  You get in the gym 7 days a week, no matter what.

#9. Tackle the ONE most important task that is going to make the most progress in your day.

#10.  Personal Growth.  Listen to audio books while driving.  Read them when you have free time.  Your free time shouldnt be spent watching tv, it should be on growing so you can live the life of your dreams.

So there you go, 6 tips on how to become a morning person and 4 tips on what to do when you wake up.  I personally follow all of these myself, I wake at 4am 7 days per week.  My life today is Phenomenal, and the best is yet to come!  Im still on my way up!

Follow these rules.  Improve yourself and all of these small daily actions will compound to greatness and success over time.

To live like the successful do, you have to DO what the successful do.

Thank you for taking the time to read this and better yourself.

Thank you for your future comments and likes.

Thank you for your shares.

Daymond Sewall


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Lets be real, losing weight, getting toned, getting ripped is all about science.  Its all about Melting the nasty fat covering your muscles.  Doing the Right Workouts and Eating the Right foods.  But we have a world full of cry babies.  We have a world full of of WEAK panzy ass people who want to play victim and act like its their BODY not responding.

So as always Im going to be REAL, Tell you the TRUE reasons why You're Not losing weight, not getting toned, not getting ripped like you want to be.  These are in no specific order

#1 You're a Closet Piggy.  Lets be real, Fat doesnt appear out of thin air.  You dont inhale oxygen and your ass explodes with cellulite.  Fat Only comes from OVERCONSUMPTION of food/Calories.  Most people who are trying to lose weight always try to ACT like they are doing everything perfect around their peers, they are saying no to certain foods, working out but just still arent losing weight.  Then complain that "I just cant lose weight".  But the REAL reason is because as soon as the door closes and noone is around they are STUFFING THEIR FN FACE with junk!   You cant lose weight because you're stuffing your face with bread, fast food, Cupcakes and cookies!  You cant lose weight because you're sneaking to the fast food joint for lunch.  You know who you are!  You're a Closet Piggy!  And you're not fooling anyone, people dont believe your BS story, WE KNOW you're a LIAR and in Denial.  It takes alot of Calories to maintain being fat, and even MORE to gain it.  So stop lying to yourself and the world its not making you Leaner.  So cut out the shit or stay fat and dont complain.  Learn to be more disciplined.

#2 You're in denial.  Along with the first reason I just explained, you're in denial about how AWFUL you really eat.  You think "Im doing better.  Its not that bad. One bite didnt hurt".  Well by the muffin top staring you in the mirror it obviously ISNT good enough, It IS that bad and Those multiple bites ARE hurting you.  You eat way worse than you think you do.  If you actually tracked what you ate in a food journal or on the MyFitnessPal app you would see just how bad.  You forgot about that box of doughnuts you had in the breakroom yesterday, or that pizza you just woofed down for lunch.  You're in denial.  Your Fat is YOUR FAULT.  Noone elses but yours.  And if you ever expect to get the Hot, Sexy, Fit body like the models/celebs you idolize, this denial and lack of personal responsibility has to STOP.  Get it together Sucka!

#3 You're not portioning.  It doesnt matter if you're eating Froot loops or Brown rice, if you eat too much, more than your body is going to utilize its getting stored as fat.  If you're not measuring your portions, you're either going to be undereating or overeating(most likely) and both of these will Stall or prevent any results.  If you dont know how many Calories you're eating how do you know whether youre eating too much or not enough?  If you dont know how many grams of carbs, protein, fats you're eating how are you going to know what to adjust?  You NEED to know these #s.  You need to know HOW MUCH Fuel you're putting in your body and WHAT kind.  So Stop being a Lazy ass and weigh/measure your food.  It only takes a few seconds.

#4 You're not tracking.  In order to know the numbers i just spoke of above you need to track your food intake.  Tracking your food is very important and crucial to your success.  Studies have proven that people who track their food are 2x more successful than those who dont.  TWO TIMES!  Thats like losing 10lbs instead of 5, losing 20lbs instead of 10.  Wouldnt you like to double your results??!  Then stop being lazy and track your food!  Use the MyFitnessPal app or use ol pen and paper.

#5 You're not learning food.  Nutrition is a LIFE skill that needs to be mastered.  Dont rely on the premade, prepackaged, man made, deliver to your door BS.  To get the body and KEEP the body you HAVE to know how to cook, how to measure, how to feed yourself day in and day out.  Learn Food. Learn nutrition.  You should know off the top of your head how many calories 6 oz of salmon or 1/2 quinoa is.  You should know how to make your food more enjoyable by using herbs, spices, peppers, lemon etc.  Learn how to EAT.  Its the most important LIFE skill you need on a daily basis.  And you need to TEACH your Family/kids how to do this too.  So LEARN!

#6 You're being a wuss in your workouts.  Your body is ONLY going to change if you give it a reason to, and that means only if you bust its ass and force it to change.  You should seriously be sore in some form 24/7.  So put down your Fn Barbie weights and high rep BS and start actually challenging yourself.  I see you in the gym, most of you spending more time watching tv or talking or on your phone then actually working on improving your body.  Wear all black, and go in with a mission to bust your ass because its gonna be a Funeral for your FAT!   Stop fn around and DO WORK.

#7 You're wasting your time doing lame ass cardio.  Cardio is not how you get toned.  Cardio is not going to make you fit.  Dont believe me?  Go into your gym tonight and look at where all the fat people are, they are on the CARDIO.   Steady state cardio is reducing your metabolism, making you lose lean muscle,  raising your cortisol levels, aging you faster and wasting your time.  If you look around All the fit people are lifting weights!  The order of importance is Not Cardio, Weights, Diet like everyone thinks it is.  Its actually the EXACT opposite, Diet is #1, Weights are #2 and Cardio is LAST.  So why the Fuck are you wasting your time on something that is the LEAST important??!  Im gonna slap you!  Put down the Fn cookies and pickup some heavy ass dumbells/freeweights!  Stop doing boring ass cardio.  You only need short Insane HIIT cardio workouts.  Google it if you dont know what HIIT is.

#8 You're dehydrated.  The majority of your bodies functions including burning fat, NEED adequate amounts of water DAILY.  Most people are chronically dehydrated and dont even know it.  how do you know if you're dehydrated?  Simple, how often do you pee and what color is it?  If you're not pissing every 20mins at the latest and its not Clear/almost clear you're dehydrated.  Even being a couple % dehydrated completely shuts down your bodies ability to perform at is best and slows all functions of the body.   Yes, its as simple as slurping down some Fn H20.  The more you drink the better you feel, the better you perform, the better you flush toxins, the better you burn fat.   Drink at least 1 ounce for every lb of bodyweight.  so if you weigh 128lbs, drink at least 1 gallon of water a DAY.  Yes bitch, I said a DAY.  Drink!

#9 You're stressed out.  Today is full of high stress situations, work, kids, relationships etc.  And most of you use FOOD as your savior, your stress relief.  Which is WHY you're fat.  Know this, you are NOT going to find the answer to your stress though a plate of food.  If anything its only going to ADD to your stress because junk food is going to make you fat, give you brain fog, make you lethargic, make you moody and you're going to be disgusted when you look in the mirror.  Does that sound like its helping your stress?  I think not.  The BEST way to eliminate stress is WORKING out.  Working out Intensely creates the bodies own Morphine also known as Endorphins.  Working out literally makes you high.  Now doesnt that sound like a better option for stress?  I think so.  And it will help blast off your disgusting muffin top.  That sounds like a win- win to me.  So instead of drowning your stress in icecream, lace up your damn shoes and get your wobbly ass in the gym and lift some heavy weights.  Lace up your shoes and go run some hill sprints.  Use Fitness as your Stress relief.

#10 You have too much baggage.  Look if you're overweight, more than 20lbs overweight this isnt only because you're lazy and have a lack of self discipline.  I mean, it is, but theres a deeper issue.  When you're carrying a lot of fat and tend to always run to food for emotional relief thats your sign you have serious deep seeded issues.  Usually stemming from childhood or past relationships.  Your dad left you.  Your mom verbally abused you.  Your uncle sexually abused you.  You were picked on in school.  Your ex cheated.  etc.

You see, in order for our mind to fully process emotions it needs to go through up to 6 phases before it can let it go and move on.  YOU are probably still stuck in phases 1 or 2.  These issues although you may not feel them consciously are still lingering subconsciously and anytime you have any lil stressors in life you get overwhelmed and look for instant gratification which usually leads to foods high in Sugar/Flour.  The reason you run to these foods is because they actually have an addictive component and create a release of Dopamine in your brain just like Herione and Cocaine.   Yes, you're just like a drug addict except you use food as your high instead of dope.

But as you can see once again, you are NOT going to find the answer to your emotional issues through a plate of food.  Its only going to increase them because you're going to be even more upset and depressed because you're getting fatter.  Does that sound like your behavior is helping?  I think not!

So whats the answer?  You need to suck it up and stop avoiding the Elephant shitting in your living room.  You need to work on your INNER you and DEAL with these issues.  Otherwise you will be harboring these feelings until you die, and you will die young because this emotional stress is killing your health and setting you up for Cancer and Heart Disease.  And thats not even talking about the years you're pissing away living in a body that is fat and disgusting and keeping you from living the life you really want to be living.  So what sounds easier, taking some time to deal with your issues?  Or staying an emotional eater, fat, overweight, insecure, stressed out, and not living the high quality of life you REALLY want to be living?  I think any smart person will agree that dealing with the past is the easiest and best solution.

So how do you deal with the past?

Well its actually a lot EASIER than you think, it just takes a Pen, Paper, and privacy.  All you need to do is get these emotions OUT of your head, onto some paper and go through each one thoroughly.  There are actually 6 phases but im just going to tell you the first two because these are the most important that need to be released.  Anger and Pain.  And its as simple as this...

"It hurt me when...."  You fill in the blanks and write EVERY single thing that this person has done that has hurt you.  It may be 5 things or it may be 50.  The key is to keep writing until you cannot write anymore on this subject.  Even if it doesnt seem like a big deal write it.

"I am angry that....."  You fill in the blanks and write this for EVERY single thing you are angry about to the person who pissed you off.  It may be 10 things, or it may be 100

I actually have all 6 phases so for those that really need it, just email me and I will send it to you.  But you must first complete these two.

#11 Youre overdoing it.  Yes we all know that having Refeed Meals/Cheat meals are a necessary component to getting Lean.  But if you're doing it great mon-friday and showing up the same or even fatter on monday, thats your sign you're OVERDOING it.  That means you are eating WAY too much junk food and/or drinking too much alcohol.  Whats the point in busting your ass all week then blowing your results on the weekends.  Thats like running a race at record speed then stopping 100m from the finish line then turning and running the opposite way.  Sounds pretty stupid huh?  Thats exactly how stupid it is for you to be sabotaging all your hard work during the week on your binging weekends.  So instead of being an ignorant person and spinning your results tires in the mud, treat your weekend like a weekday.  Have your ONE refeed meal at a specified day and time and thats it!  You still need to prepare and measure your foods.  You still need to pack them with you for when you are going places.  Do NOT eat out more than 1x per week.  Even eating good choices at restaurants still have toxic, fat storing ingredients in them.  They are still going to disturb your hormonal balance and slow your results.  So be disciplined.  1x per week MAX.

If youre going to socialize follow the rule "If you're going to Eat dont drink.  If you're going to drink dont eat"  That means if you wanna have drinks then no eating junk for you.  Just eat some form of Lean Protein and Veggies and when you drink have straight shots or wine.  If you're going to Eat/have Cheat meal, no drinks for you.  No excuses.  You cant have both and get away with it.

So treat the weekends with respect, they take MORE discipline than the weekdays.  Think about it Friday -sunday is 42% of your week, if you lose control on those days thats almost half your week pissed away.  And its A LOT harder and take A LOT longer to burn fat and fix the damage then it is to just be disciplined and say no.  A bad weekend can set you back WEEKS.

So to be Fit, you must live like a Fit person lives.  Keep living like a fatty and youll continue to be one.  Fit dont spend their weekends binging on food and alcohol, they are still busting their asses in the gym and eating strategically.

So Do your weekends RIGHT.

So there you go, the REAL top 11 reasons why you're not losing weight.  Now if you look again at the top reasons what do you see is the common similarity?  Its mostly all DIET related.

You see I've been doing this almost 10 years, and one thing is common among 99.99% of people, they ALWAYS play Victim and Lack taking personal responsiblity for their failures and circumstances.  They want to point blame for their awful bodies by blaming having Kids, Im big boned, Its not in my family to be fit, Their Thyroid, Their parents were fat, They are too busy, Its the air, its the water, blah, blah blah.  Well guess what?  Your lame excuses arent making you Less Fat!  Your Excuses arent even Valid!

Here is the truth, you have one or a few of the reasons I listed above(11 real reasons), and you arent accepting personal responsibility.  It IS your fault.  Fat doesnt come from Breathing, it doesnt come from thin air, Fat doesnt come from eating vegetables, Fat comes from YOUR poor nutrition and your PURE laziness.  Laziness to learn, improve, to deal with your past, deal with stress effectively, set goals, cook, workout, plan and pack your meals, to measure portions, to push through the pain and hurt of your workouts.  You and ONLY you are to blame for your current body and your life.  Your past decisions have created your current LIFE.  So if you want a BETTER body and better LIFE, then YOU must take responsibility and DO THE WORK REQUIRED to get it.

There is no easy way.  There are no shortcuts.  Anyone saying 20minute abs, 20 minute but, 6 pack in 6 minutes is a FUCKING Liar.  Those people didnt get those bodies from doing that, they have spent countless days, weeks, months, years working on those bodies.  They have been eating the right foods, busting their asses in the gym day in and day out.  They have made this a LIFESTYLE, just as normal as waking up and brushing your teeth.  It is WHO they are.

So if you want to look and feel like these people feel, you must Do, Act, Behave, Eat, Train like these people do.  If it were easy EVERYONE would be in shape.  Its not easy, but is sure as fuck is worth it!

So if you want the body, you want to look HOT, you want to TURN heads, You want your partner to be staring at YOU,  you want to have tons of Energy, you want to feel Happy and Good, You want to Feel Confident and Secure with yourself, You want to look awesome in clothes, swimsuits and Naked, then YOU MUST DO THE WORK REQUIRED TO ACHIEVE IT.

Believe in the Process. Believe in Yourself.  Millions have done it before you and millions more will continue to.  You are in control.  Be the Victor not the victim.

Thank you for reading another one of my Bitch Slap Tough love posts.

If you need help with anything I have mentioned above dont hesitate to ask you can email me at

If you're in OC and serious about feeling good about the person staring at you in the mirror, come see us

If you are outside of the area and you want to learn How to Eat Clean and Learn HOW to workout and get a weekly updated workout plan each week that will make you melt fat, and tighten and tone your body join our new membership site its only $10mo(thats like .33 cents a day, and it will change your life)

You can also follow us on Facebook where we post informational/inspirational things daily

And you can follow me on facebook where Im always Bitch Slapping the truth and science

Thanks again!

Mr Aesthetically Obsessed

Daymond Sewall

Owner Aesthetic Obsession and Phenomenal Fitnesss in OC, california
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As always Im going to be REAL with you and break down the simple Logic and Science to back this up.


(This information comes from Science, The top trainers in the world, and pure experience)

For some reason when people are going on a Weight Loss/Fat Loss journey they always prioritize cardio.   People think "I wanna lose 30lbs" and they go straight to the gym and run on the treadmill like hamsters on a wheel.

I know You see the avg Janes/Joes plugging away on cardio for hours each week yet they look the same.  They are super soft and undefined.  And Im sure most of you being as Victim Mind setted as most average Americans are, you just probably assume they have bad genes.  Nope!  Fat is NOT genetic.


The majority of you have the order of importance to fat loss all BACKWARDS, and thats why you havent gotten the results you want.  So thats why Im writing this blog to cut through the BS and give you the TRUTH.  

Know This, Getting Leaner, More Toned, Losing weight, Fat Loss, Getting Ripped all have one thing in Common, they ALL require you to LOSE FAT.   You already have the lines in the arms, legs, abs, you already have a 6 pack, its how the body is designed, everyone does.  You just cant see it because there is a thick layer of fat covering it.  

Never seen your abs?  Well, thats because you never ate right or worked out properly.  Yes, even as a kid.  If you were more active, and your parents werent feeding you twinkies, hot dogs and mcdonalds you woulda been lean as a kid.   

Now most people when focusing on changing their body focus on CARDIO, but CARDIO is the LAST thing you should be doing.  (Now when Im speaking of Cardio I mean doing 45-60 mins 1-2x  a day on treadmill, step mill or elliptical.  Running marathons/half marathons.  Cycling.  Etc. )

 "The most important factor that determines your Fat Loss is your BMR(Basal metabolic rate.  amount of calories your body burns at rest just for daily survival and  Bodily functions..).  Not doing endless hours of cardio.  Not working out for hours and hours each day.  Not caloric deficit.  Without a high BMR you are just spinning your wheels in the mud, you're going NOWHERE.  You could be eating No carbs/Fats, finish each day with a 500-1,000 calorie deficit, doing 2 hours of cardio, but with no BMR you cannot and will not lose bodyfat."- JD

Now lets examine why and how metabolic rate becomes damaged.

Things that damage metabolic rate:

1) Doing TOO MUCH steady state/low intensity cardio (spin class, running marathons, doing long bike rides, walking on treadmill, running on the treadmill for 45-60mins,  stairmaster, eliptical, etc etc) You lose the fat burning component of steady state cardio very quickly.  The first week or two it will be quick but doing endless hours of cardio daily/weekly is not getting a fat burning effect, but rather just eating up/Burning off muscle and REDUCING metabolism.  Ever notice the people who workout everyday, running on the treadmill for hours each week, yet still look awful?  Exhibit A.  

2) Starving.  The big majority of people who go on a weight loss/fat loss journey usually tend to STARVE themselves.  Not from like an anorexia standpoint, but damn close.  They tend to think "If im supposed to be eating 1,500 calories to lose weight/Fat, then I will eat even less and Ill lose more faster!"  Wrong!   Restricting your calories too much, will trigger your bodies Starvation Response.  When that happens it will Start burning off MUSCLE, which will SLOW your metabolism(BMR),  and SAVING your FAT.  This destroys your metabolism and fat burning ability.

3) Youre Blind.  If you're blind to the math of what you're doing, only eating 800-1,200 calories per day and burning 500-1000 calories in your workouts, you are damaging your metabolic rate.

4) Staying on low calories too long.  Your body is ALWAYS thinking survival, so if you keep eating LOW calories your body is going to ADAPT to the lower caloric intake by REDUCING its metabolic rate.  This is why Carb Cycling/Cheat Meals/Refeed meals are so CRUCIAL to your success.  It Refeeds your body, spikes your caloric intake to support a high metabolic rate and preventing damage and muscle loss.  You cannot eat low calories for long periods without damaging your body and metabolism. 

Things that build metabolic rate

1) Lifting weights, building/maintaining muscle. High intensity Strength Training, High Intensity Interval training. Women i cannot stress this enough. You need to lift hard, heavy and often. You dont get bulky from lifting weights, you get bulky from the cupcakes you eat. Adding muscle adds to metabolic rate, more specifically the more muscle you have the more calories your body burns at rest.  

2) HIIT Cardio.  High Intensity Interval Training.  This is the ONLY type of cardio the body does not adapt to.  It supports the metabolic rate as well as the fat burning component. 

3)Eat ENOUGH good calories.  You need to EAT to lose fat.  You need to EAT to build/Maintain muscle.  If you starve yourself, you will starve your bodies ability to burn fat.  If you starve yourself, you starve your results.

The majority of competitors and competition coaches are OLD SCHOOL. They starve you with super low calorie diets and have you doing tons of CARDIO.   What you need to keep in mind as well, is alot of these Coaches are using performance enhancing drugs.  So what THEY do to melt fat will not work for you as well.  Because of the drugs they are taking they are able to maintain their muscles better with the HOURS of cardio they would be doing.  Most these coaches tend to prescribe THEIR same method of reducing bodyfat instead of what SCIENCE has proven.  They tend to neglect whats best for you, your health, and your ability to maintain a Lean, Toned, Physique once you have reached your goal.

So beware.  Because if you're doing endless hours of cardio, The minute you stop doing all this cardio and eat a meal out at a restaurant you gain it back faster than before.  This is known as the Rebound.  And its quite common with average people and new competitors.

This is because your BMR has been destroyed.  

So for example lets say a healthy adult female has a BMR of  1500 calories per day without any exercise.  Remember your BMR is known as your  basal metabolic rate, which is the amount of calories your body burns at rest just for daily survival and  Bodily functions.   Most competitors and average people by the time of they get to their goal or show have damaged their metabolic rate so much that their BMR may be as low as 2-300 calories per day. So the minute the show is over and you eat a few normal meals, while not doing the HOURS of cardio sessions your body immediately gains bodyfat and fast.   This is why you see so many competitors REBOUND and get FAT after a show.  This is why you see people lose weight and then gain it all back and then some.  

"A normal healthy person who was eating properly and working out properly would have their metabolism to keep them in check on those normal meals. " - JD modified

Now lets get a lil deeper.. 

The Science behind why you need to stop doing hours of cardio

One of the most detrimental effects of this type of training—one that applies especially to women:

Studies—both clinical and observational—make a compelling case that too much cardio can impair the production of the thyroid hormone T3, its effectiveness and metabolism, particularly when accompanied by caloric restriction, which as we just stated above is all too common.  

For most people this is the typical route for the typical person wanting to lose weight.  They severely restrict calories, then go do tons of cardio.  And most of them run on the treadmill or spend tons of time on the elliptical,  because they are the least likely pieces of equipment to intimidate them.  

As I mentioned above This is why many figure and bikini competitors explode in weight when they return to their normal diets, and it’s why the average women of the world can run for hours each week and not lose weight/fat. 

What is T3?

T3 is the body’s regulator of metabolism, by the way it throttles the efficiency of cells. It also acts in various ways to increase heat production. This is one reason why using the typical equations of calories-in, calories-out,  calculations doesn’t work.

When T3 levels are normal, the body burns energy to stay warm, and muscles function properly and efficiently. When there’s too much thyroid hormone (hyperthyroidism), the body goes into a state where weight gain is almost impossible.  (Ectomorphs)   Too little T3 (hypothyroidism), and the body accumulates body fat with ease, almost regardless of physical activity level. Women especially, put themselves into a hypothyroid condition when they perform so much steady-state cardio.

In the quest to lose body fat, T3 levels can offer both success and miserable failure because of the way it influences other fat-regulating hormones. Women tend to get all the other negative effects of this, which I’ll cover below. Don’t be surprised here. This is a simple, sensible adaptation of a body that’s designed to SURVIVE at all costs.

We Were Not Designed For Endurance

Now remember this, Your body is always focused on Survival, a responsive, adaptive machine that has evolved for survival of one self and its species. If you’re running on a regular basis, your body senses this excessive energy expenditure, and adjusts to SURVIVE/Burn less.  Remember, no matter which way we hope the body works, its MISSION is always survival. If you waste energy running and doing cardio for hours, your body will react by slowing your metabolism to conserve energy. Decreasing energy output is biologically a survival response and optimal for your body.

Your body wants to survive longer while you do what it views as a stressful, useless activity.  Decreasing T3 production increases its efficiency and adjusts your metabolism to preserve energy immediately.  So in english, this means if you keep running, biking, swimming, doing stepmill for hours,  its slowing down your metabolism and destroying your fat burning ability.  BMR is slowly being chipped away.

Nothing exemplifies this increasing efficiency better than the way the body starts burning fuel. Training consistently at 65 percent or more of your max heart rate(which is the old school, Ineffective Fat Burning Zone BS that some coaches/trainers still prescribe) adapts your body to save as much body fat as possible. After regular training, fat cells stop releasing fat the way they once did during moderate-intensity activities. Energy from body fat stores also decreases by 30 percent.  Then your body sets into motion a series of reactions that make it difficult for muscle to burn fat at all. Instead of burning body fat, your body takes extraordinary measures to retain it.  Thats why Running Jane is still looking really soft, her bodyfat levels arent budging.  

That’s not all, You can still lose muscle mass. Too much steady-state cardio actually triggers the loss of muscle.  Doing lots of cardio triggers the release of Cortisol, with heightened and consistent leves of cortisol triggering muscle loss, and promotes fat gain.   Muscle loss leads to a FLABBY physique.  Say goodbye to bone density, too, because it declines with that decreasing muscle mass and strength.

And long term health? Out the window, as well. Your percentage of muscle mass is an independent indicator of health. You’ll lose muscle, lose bone, and lose health.  Scary enough?

When all these factors are put together, these  coordinate a symphony of fat gain for most DIETERS/Runners/competitors after contests. 

After a a few months of 10-20-plus hours of cardio per week, and low calories, fat burning hits astonishing lows, and fat cells await an increase of calories to store. The worst thing imaginable in this state would be to eat whatever you wanted, whenever you wanted. The combination of elevated insulin and cortisol would make you fat, and it could also create new fat cells so you could become even fatter.  

And guess what they try to do to fix it? Double sessions of cardio and starve!

This “cardio craze” is a form of insanity, and its unnecessary. There are better ways to lose fat, and there are better ways to look good. Your Lean body is NOT at the end of a marathon or at the end of an hour long cardio session 1-2x a day.  In fact, it’s  the opposite of using steady-state cardio to get there. The show may be over, and the finish line crossed, but the damage to your metabolism has just begun.

So you've seen the information, you've seen the examples and the science.  Now lets talk about the solution

So how do we fix this?  Get your BMR HIGH!


#1 STOP Starving!  This article is about cardio, but I want to make sure I emphasize to EAT enough calories.  Remember one of the biggest factors of Fat Loss is having a HIGH BMR.  You need to FEED to keep it high.  But dont eat like Ms. Piggy,  Keep your calories in check and in a DEFICIT, just dont go below your recommended deficit amount.  You do need a slight deficit to burn fat but not a huge DEFICIT.   Its always better to EAT a bit more and Burn more via Busting your ass, then it is to Starve/restrict.   Having a higher BMR + Intense workout = Awesome Results.  For example a woman with a BMR of 1,500 busting her ass in her workouts could be burning a total of 2,000-2,300+ a day.  Thats why I say Keep your BMR high by Eating Right, then KILL your workouts.  Now Im going to explain more below.  

#2  LIFT weights.   Stop doing steady state cardio!    Low Intensity Cardio Kills your metabolism.  You need to INCREASE your metabolism.  To get a hot, toned, sexy body you HAVE to lift weights.  Lifting weights not only helps you build/maintain muscle while you're on a caloric deficit,  it helps you burn fat.  

Next time you go to your gym I want you to pay attention to it, Look at the cardio area and youll see thats where all the FAT people are.  Look at the weight training area and youll see thats where all the FIT people are.   

Girls Lifting  is how nice legs, butt and arms are made.   This is the foundation of that bikini body.  

Guys Lifting is where big pecs, big guns, 6 pack abs(only if nutrition is dialed in),  cobra spread lats, V taper, The Adonis Effect is MADE.  

The more muscle you have the more calories you burn even at rest.  

EPOC aka Afterburn.  Weight training has an afterburn effect that traditional cardio doesnt.  That means that your metabolism is revving higher for 24-72 hours later from your weight training workout.  Studies have shown up to an extra 10% calories burned.  So that means a woman who had a BMR of 1,500 cals a day, just bumped her BMR up to 1,650 a day, and that doesnt even include how much she burns from her next workout.   Can you say YAY!  More fat burning!  The more calories you're burning, the more fat you're losing.   Make Sense?  Good.  

Now when I say lift weights, I dont mean F'n Barbie weights!  I mean LIFT WEIGHTS!

You need to be doing Big compound moves  Deadlifts, Squats, Lunges, Bench Press, Shoulder press, pullups, rows.  You need to do them with HEAVY weights and INTENSITY.  You need to be sore pretty much ALL week.  If you're not, you're not challenging your body enough to create change.   You have to challenge your body to make it change.  

There are honestly MILLIONS of ways to do this you can Google "Workout Splits" and get tons of options

From splitting the body parts up and doing one bodypart a day

Mon Legs,

Tues Chest,

Weds Back,

Thurs shoulders,

friday Arms,

Sat abs,

Sunday rest

Doing a 3 day split

Monday Legs(Quads, Hamstrings, Calves)

Weds Back/Chest

Fri Arms/Shoulders

Sat Cardio

Doing Total Body(all bodyparts) 3x a week.  

Monday Chest/Back/Legs/Shoulders/Abs/Arms

Wednesday  Chest/Back/Legs/Shoulders/Abs/Arms

Friday  Chest/Back/Legs/Shoulders/Abs/Arms

Theres no magic, the key is INTENSITY.   Go heavy, Go hard, Get it done Quickly!

H.I.R.T  It!!!  High Intensity Resistance Training.  Group 3-4 exercises together and do them back to back.  Keep rest periods short.  Repeat.  

For Example:

Leg day (you should be struggling on the last couple reps of each move if the weight is correct)

10 reps each. Barbell Squats,  Dumbell Step ups, laying hamstring curls. Rest 90 secs.  5 rounds.  

10 reps each. Barbell walking lunges, Dumbell squats, Stiff leg deadlifts. Rest 90 secs.  5 rounds.  

The most important aspect is INTENSITY.  Lift Heavy, Work hard, Limited rest periods.  You're in the gym to make improvements not Fucking socialize.  So GET to work!  

This saves time, melts fat, and gets you an Afterburn

#2 HIIT it!   No more long boring cardio workouts.  The body is NOT designed for endurance.  We are the ONLY dumb animal on this planet that does 26.2-100mile runs.  We are not supposed to be training like this.  We are designed for short, intense bursts followed by a recovery.  So instead of doing long ass boring cardio, do HIIT.  High Intensity Interval Training.   The BEST source of HIIT is Sprints.  Track sprints, field sprints, hill sprints.  You can do HIIT even on the damn treadmill and elliptical.  But I would recommend outdoor because it has a higher calorie burn effect and EPOC/Afterburn. 

When it comes to runners you see 3 kinds....The average Jane who runs distance or hours on treadmill tends to be soft, flabby, undefined due to the high bodyfat levels and little muscle.  The top level athlete marathon runners are lean, but emaciated, old looking, sucked up, usually have NO ASS, and are just bones.  And then you have the top level sprinter, lean, toned, great physique, girls have GREAT ASSES, young looking and very athletic.  


The Sprinters have awesome physiques because their entire training revolves around HIIT and they do Resistance training.

Example Sprint workout

Go to a Football Field/Track  Sprint 100y/100m.  Sprint means F'n Sprint, not run fast or jog.   It means Full SPEED all out Sprint! Bust your ass!

Walk back.

Repeat 10-20x.




Now stretch and go home and enjoy life.

You workout was done in 10-20mins!  Wow!  Isnt that awesome!

So as you can see doing long boring cardio is NOT how Lean, Toned/Ripped(guys) bodies are made.  They are made from High Intensity Training and Good adequate nutrition.

So next time youre planning on your workout, know AHEAD of time what you're going to do, write it down, plan your MADNESS and kill it!

Your Swimsuit body is waiting for you to put in the WORK.

There is no easy way, if you want the body you HAVE to do what it takes.  It doesnt take alot of time, but it does take alot of discipline.

Discipline is the bridge between where you are now and where you want to be.






So get off the Fn treadmill and Lift some Weights and do some sprints!


Committed to cutting through the crap and giving you the REAL info

Daymond Sewall

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Gonna be real here so if you're soft DONT read this....If you cant take hearing the truth, then click your back button.  Im about to slap your face with the truth, so if you're weak stop reading now.  There is no arguing, the truth is the truth and it sometimes stings.

But sometimes it takes a harsh slap in the face for MOST people to open their eyes and SEE.








I'm a fitness business owner and I specialize in getting people Toned/ripped/weight loss. But one of my biggest passions is educating people about nutrition and its effects on the body and disease, and sometimes slapping them in the face so they WTFU.

My intent is not to talk down to you, it's tough love to wake you up, to open your eyes. stop playing the victim and take control.

One of the things I've noticed in America is that ALOT of you are very overweight. And the ones that aren't really overweight in a scale sense, have super high bodyfat levels.  Meaning just because your scale weight isnt high, doesnt mean you're safe,  your BODYFAT levels are still high.  You could be average looking but obese from clinical standards.  I see it ALL the time.

I've also noticed the the great majority of people like to play the "Victim"  Like they are not in control, like they are a victim to bad genes or bad circumstances.

But the FACT is you are not the Victim, YOU ARE THE CAUSE.  Thats right, YOU not your genes, not your circumstances, just YOU.  You control how you REACT to circumstances, you control the foods you eat and how you invest your time.

One thing you ALL need to understand is EVERYTHING that's WRONG with your body, your health, your confidence, self esteem, etc, is ALL DIET related.

If you have diabetes, you eat like crap. You over consume processed/Refined carbs that's spiking your blood sugar and insulin.  To the point that you have damaged your body and your body started to resist insulin and you become diabetic. Thats Diet related.

If you have high blood pressure, your diet sucks and you're super lazy. Diet related.

If you have High Cholesterol, your diet sucks and you're super lazy.  High cholesterol actually isnt coming fromt he cholesterol in your foods either.  bet you didnt know that huh?  Its actually MANUFACTURED by your BODY as a Bandaid to repair the DAMAGE your diet is doing to your arteries.  The damage being done by overeating foods that spike your blood sugar and create inflammtion which comes Mainly from Refined/Processed foods.   Not from the Cholesterol in foods, if you think this you are wrong, if your doctor thinks this FIRE them, thats the OLD school theory.  The REAL cause is The bread, pasta, soda, candy, donuts, fast food, restaurant food, the Sugar or creamer you put in your coffee, icecream etc.   Cholesterol DIET related.

Watch this vid from DOCTOR Glidden to learn more

Heres another article from a Cardiac Surgeon of over 25 years admitting they have been wrong all along

If you cannot see the lines in your arms, legs, stomach or abs(guys), your bodyfat is TOO high.  You already have abs, muscles, the lines in the arms, legs and stomach,  EVERYONE does, you just cant see it because its covered by a layer of FAT.  You're actually SUPPOSED to be Lean and Toned.  (80-100 years ago the avg woman weighed like 115-120lbs MAX, Guys weighed on avg 150lbs) But through your POOR diet and sedentary lifestyle you gained fat covering up all that muscle tone/lines.  Excess Bodyfat ONLY comes from OVER CONSUMING of Food/calories, its NOT GENETIC.  If your parents are fat and you are fat its NOT because they passed the Fat genes on to you, its because you adopted the SAME awful eating habits THEY HAVE and you too got FAT. Its from OVER CONSUMPTION.  So your bodyfat is Diet related.

Even cancer has been proven to be a DIET related disease.  I know the whole world wants to play victim to this one, we have all lost loved ones to this disease.  But the FACT is this is a LIFESTYLE caused disease and it stems from primarily our DIET.   How? Cancer ONLY grows in an Acidic Environment, whats the biggest contributing factor to acidity?  DIET.  The same foods making you fat are also creating an Acidic environment which is optimal for cancer growth.   Also being NUTRIENT deficient makes your body break(disease), if it is not getting the adequate amount of Vitamins/minerals DAILY it cannot Function/prevent/heal itself.  What causes nutrient deficiencies?  DIET.  Not eating the right foods to replenish and eating the WRONG ones that Deplete the body of these nutrients.  Cancer is also FUELED by sugar(all carbs/flour break down into sugar in the system).  What do most Americans LIVE off of?   Processed CARBS/Sugar!!!  Those foods are what Cancer FEEDS off of to GROW.

Dont want to create an environment for cancer growth?  Dont want it to grow/spread?  then DONT feed it!  Dont put your body in an acidic state!   Dont let your body become depleted of vital nutrients.  Stop eating JUNK/Sugar/Processed/refined crap!  And start eating WHOLE healthy foods like VEGGIES.  Juice Veggies for the fastest way to replenish.


We have ALL lost loved ones to this disease, including myself, thats what sparked my research and passion to share all the latest science and studies with you.  So you can keep trying to Play the Victim, keep crying and complaining and live in denial that Cancer is caused by our lifestyles/Nutrition, but the fact is its been Scientifically PROVEN.  Science is Science.   Deny all you want, the PROOF is PROOF.  I know you dont want to believe its that simple, I know you want to feel like your loved one was a victim.  And its ok to feel that we NONE of us KNEW this just a few years ago.  This is all NEW information.  Thats why Im slapping your face so you see it NOW!   So either you Learn, Improve and apply or you can risk developing this disease too.

Here is a paragraph from the CDC, Center for Disease Control and Prevention  "Chronic diseases – such as heart disease, stroke, cancer, diabetes, and arthritis – are among the most common, costly, and preventable of all health problems in the U.S."


Now lets think about that word "Preventable",  what does that mean?  That means WE are in control!  How are we in control?  Because we control what goes in our MOUTHS.   We control whether or not we sit on our ass and watch tv everyday or if we work off our asses in the gym.  But the PRIMARY contributing factor is our DIET.  Cancer, DIET related.

Third world countries with limited Health care are OUTLIVING us, they are NOT getting cancer at the rates we are.   Why is that?  Because their diets are made up of primarily organic produce not the refined/processed crap you're eating daily.

100 years ago in American people ate more natural/organic foods, diets rich in Fruit, Veggies and animal proteins.  They ate less grains, flour, sugar.   Back then the cancer rate was like every 1 in 30(depending on info).  Over the last 100 years our DIETS have gotten awful, full of fake/refined/processed/chemically laden food, we have fast food and restaurants serving crap EVERYWHERE.  People are lazy and dont know how to cook so go out to eat instead of make their own foods.  Their homes are full of foods that are highly processed and have 10-50+ ingredients that are destroying their health.  They are eating foods that are like a slow form of rat poison.  Now the number of people who will get cancer is 1 out of every 2-3 people!  Look to your left, Look to your right, or look in the mirror, one of you is going to DIE of this disease.  Unless you change your lifestyle.

Live in Denial and you will DIE because of it.  Cancer is DIET related.

Your insecurities, Your Low self esteem, Low Self Worth, and hiding behind your clothes and in the dark when naked, are all caused because of what you PUT in your mouth. You aren't happy with what you see in the mirror and in photos and it's all because of the poor food choices you have been making.  Your poor food choices have made you lethargic, unhealthy and FAT!   So Insecurities, Low confidence levels, file under Diet related.

Your low energy levels, brain fog, moodiness.  Everytime you open your mouth to stick a fork in it creates a chemical reaction in your body.  It turns on genes, turns off genes, it releases certain hormones, inhibits some, it affects your blood sugar levels, it either supplies nutrients or STRIPS nutrients from your body.  Every meal is either making you MORE energetic and Healthy or its destroying your health and making you lethargic, slow, clouding your thinking and lazy.  Energy and your Mental focus, All diet related.

Your bad skin, acne, eczema, psoriasis, frequent sickness, digestive issues, bloating and the majority of all problems with your body come from primarily a jacked up digestive tract.  80% of your immune system is in your GUT.  When you're diet sucks, you're damaging your gut and food and bad bacteria leak into your blood stream causing inflammation which shows up in many different ways.  This is known as Leaky Gut.  Gluten/Sugar being the top culprits of this.  Skin disorders,  DIET related.

Your skin is the LAST organ to receive nutrients.  So if you're aging badly and quickly, wrinkling prematurely, thats a sign your body is severely depleted of minerals/nutrients.  Which means internally your organs/body is depleted as well.  Ever notice how people that juice have great skin?  (Thats because they get TONS of essential nutrients to the cells in daily).   Wrinkles, DIET related.

Your high bodyfat levels are a sign that you're abusing your body nutritionally. Your over fed but undernourished.  You're eating WAAAY too many calories from bad foods, that have little to NO nutritional value.  When your body is nutrient deficient is can also spike cravings because its starving for nourishment.  Bodyfat, Diet related.

Your family members who have died from Cancer, heart disease, diabetes, stroke, ALL had poor nutritional choices accumulated over time that literally KILLED them.  I know you dont want to belive it,  most of you panzies think that we are Victims to these diseases but science has proven these are ALL DIET related diseases.  And happen to be the top Killers in America.  You dont need to worry about dying in a car accident, getting shot, getting blown up, getting stabbed,  you're already dying.  You're killing yourself with the food you keep stuffing in your face.  This is called "Suicide by food".  Chronic Disease Death, diet related.

Now just because you have these diseases in your family does NOT mean you're destined to as well.  These are NOT hereditary!

These diseases are 100% preventable and they are ALL CURABLE/REVERSIBLE.

Now if you EAT poorly and you're lazy just like your family members are/were, you too will get fat/fatter, develop one or more of these diseases and die.  Your body can only take so much abuse before it breaks.  Just like a car that needs an alignment,  your wheels are getting damaged DAILY and before long the tire is going to POP.   You may be lucky enough that its a small one and you can pull over and change the tire, then go to the shop to get your alignment fixed(diet).  But some of you WONT be that lucky, your tire is going to EXPLODE sending your crashing into a pole and catching on fire(death).  It all depends on HOW much you've been abusing.

But if YOU break the cycle and learn how to EAT the right way, how the body was designed to eat, giving it the micronutrients and macronutrients it needs on a DAILY basis, and you're Active, you will Break the cycle.  You WONT become just like your Mom/Dad/Grandparents.  You wont develop these diseases.

You will be Leaner, happier, healthier, and prevent chronic diseases.

But if you drive down the same road as your family members you're going to end up at the same cemetery.  Every bite you take is either digging your hole, or will have smiling skipping you through the park.

Now understand this, MOST of you that are heavy/obese/ aren't this way just because you're purely lazy and making bad choices.  Sure thats part of the reason, but You have DEEP seeded emotional issues you need to deal with. Usually stemming from childhood.  Parents that neglected you, abused you, abandoned you.  Or maybe you were just not taught the most important Life Skill, How To Eat Right, and you were the fat kid that always got picked on.  Whatever your issue is, You're using food for comfort/instant gratification/stress relief.

Hows that behavior working for ya?

As you can see ITS NOT,  it's this action that's making you FATTER and literally ruining your life even MORE.  Thats kinda like Shooting yourself in the foot, over and over and over again.  Insanity?  I think so.


You're hurt, angry, upset and using food to deal with those feelings you're hanging onto subconsciously, but EATING isnt going to CURE it.  Stuffing your face like ms piggy isnt going to fix the fact your Dad was never around.  Its not going to fix the fact your husband cheated on you.  Its not going to fix the fact you were abused by your uncle.

The ONLY way you are going to FIX this issue is to DEAL with it.

You need to DEAL with the emotion/problem/issue because it will stay with you subconsciously FOREVER until you do.  You will be an emotional WRECK for the rest of your short life(cuz you're gonna die quickly eating the shitty foods you eat daily), unless you DEAL with your past.

Now lucky for you I have the process you can do at HOME on your own time to get this ball rolling.  Just read this and DO it.

Sick People.

For those of you with disease already, you DONT need drugs.  Drugs are NOT going to cure you, they ONLY manage your symptoms.  To get rid of your disease You need to change your DIET/LIFESTYLE.

As you have been reading DIET is the number one contributer and cause of disease.  You dont have a Statin Deficiency, you dont have a Metaform deficiency,  you have a Shitty lifestyle, poor eating habits and you're sedentary.  Doctors have ZERO to a very limited education in nutrition.  They honestly know NOTHING about nutrition.  As matter of fact the typical Doctor STILL tells their patients to eat Wheat.  Well if you have been staying up with the latest information, Wheat is actually Toxic and one of the MAIN contributers to these Diseases.  So dont take nutrition advice from your doctor.  All they know how to do is write prescriptions and do surgery.  And thats how the Pharmaceutical companies like it.  Thats why the groom them starting in school.

Plus Doctors can't make a living telling you to Eat Clean, workout and Juice vegetables.  They make their money for their Big homes, fancy cars by doctors visits, surgery, prescribing drugs, chemo etc.  They would be broke if you were healthy and didnt have to come see them because you were eating healthy and working out.

Keep in mind/remember these drugs they prescribe are also drugs you would have to take for LIFE because it doesn't cure, it just manages symptoms. But you will STILL DIE from these diseases.

Wanna see the proof?

Lets look at the facts.....last year we spent $2.7 trillion on healthcare. The MOST in the WORLD, yet we are still ranked somewhere around 50-51st in life expectancy.  Over 50th in the WORLD!  And we are supposed to be the most developed and one of the wealthiest nations??!!

In 2012 1.5 million people DIED from DIET related diseases like cancer(572,000), heart disease(About 600,000), diabetes(25,800,000 diagnosed.  another 7 million have it but undiagnosed), stroke kills 130,000 year but 795,000 people have a stroke each year. Just last year!   These are all Preventable!  Diet Caused Diseases.

ALL people on those Death stats were USING those drugs, getting chemo, and using the typical conventional medicine route.   Does it look like Drugs work????!!!!  F NO!!!

Im telling you Drugs arent the Answer!  A pill is not going to improve or save you.

Last year there were some that survived. Some reversed their disease. Some didn't make it on that list.  Some that survived their Cancer.  Some that reversed their diabetes.  Some that reversed their Heart Disease.  ALL Without drugs/chemo.  How is that???

Because those are the ones that changed their lifestyle! They started eating HEALTHY. They started working out! Some started juicing(fastest, best way to get the nutrients to your cells). They started living and treating their bodies BETTER.  They started making THEMSELVES a priority.  They started making better food choices, saying no to the process/refined junk.  They started getting active and moving their bodies.  They started treating their bodies better and guess what?  Their body started to HEAL!

Your body can heal itself! But only if you give it the essential nutrients it needs to fight the disease.  It needs essential vitamins/minerals DAILY to function properly.  It needs these to have a strong immune system.  It needs these to get your body working like its designed to work.  It needs these for Energy, repair of hair, nails, skin, muscles, bones and health.

Id HIGHLY recommend watching the movies on Netflix "Food Matters"  and "Hungry For Change".  Also online you can find another awesome one on cancer called "The Cure Is.."

So what does all this info mean?

It  means The ANSWER to ALL your health, body issues, insecurities , weight problem, disgust you see in the mirror is All CURED in your kitchen.  Your kitchen is your natural Pharmacy.  Your kitchen is where Beauty begins.  Your abs are made IN THE KITCHEN.  Your Toned Body is Made in the Kitchen.  Your Health is made in the Kitchen. Your kitchen is what is going to develop confidence, self esteem, self worth, quality of life, sexiness, a great sex life, and pleasure when you look in the mirror and see yourself in pictures.

"Food is for Fuel, NOT pleasure"

"Stop rewarding yourself with food, you're NOT a dog"

"You can LIVE in the gym, but if you're not eating clean, you're wasting your time."

"Nutrition is where 80% of your results are going to come from"

Stop looking for food as pleasure and start seeing it as fuel. See it as a tool used to get you fit.  It is the answer to all your bodies problems.  See your relationship with food as a business transaction to get the life you want.  Reward your body with the foods is is DESIGNED to eat, and it will reward you with happiness, energy, great sex, good skin, great hair, strong bones, beautiful muscles and a smile that you cant wipe away.

You are NOT a victim of bad genes. You are the CAUSE of your current state.  Everything you have RIGHT now is the result of your past and current actions.  In other words its ALL YOUR FAULT.  Even the outcome of tragedies is YOUR fault.  You choose how you react to them which creates your RESULTS.

Once you accept that YOU are in control, and that YOU create your Body, Life and Future, you will be EMPOWERED.  Then you can CREATE what you DO want.

Bodyfat doesn't appear out of thin air, it only has one entry and that's your mouth.  YOU control the way it looks, feels, and performs.  Put good foods in your mouth and your bodyfat will disappear.

Want to lose the fat? Then stop putting foods that make you fat in your mouth.

Cuz if you keep eating like a pig, you're gonna keep looking like one.

You only get one body and it's care and maintenance needs to be your number 1 priority.

It begins with food.

It begins in your kitchen. That's the foundation of a gorgeous home youd like to build.  Its like the roots of the beautiful flowers you want to grow.

So here's the #1 Golden Rule of improving your body Aesthetically and its Health.

NEVER keep junk in your home. EVER. If its in your home you will binge on it, you will eat it.   These foods are DESIGNED by the food companies to be ADDICTIVE, so you love them, crave them and buy more.  But eating these foods is like swallowing a bottle of pills, it's suicide. Suicide for your confidence, self esteem and life.

If it came from a factory, box, bag, was man made and has more than 1 ingredient it's poison to your body. Don't eat it.

These foods include sweets, sugar, candy, soda, breads, muffins, cereals, pasta, frozen dinners, and ALL foods that come in pretty packaging that are Man Made.


Step #2 ONLY keep good foods in your home.

What are good foods? Good question, it's simple.

Good foods are those with 1 ingredient. Foods made by nature.

If it came from a plant, tree, ocean, or had a mom, you can eat it. It's good for you.  These foods are what our bodies have been designed to eat.  They provide the nutrients, vitamins, minerals our bodies need to function properly.

Good foods are colorful Veggies, fruit, wild caught fish, Grassfed beef, nuts, seeds etc.

Fill your fridge and counter with foods like this!


Along with some good animal protein


When shopping, Rule is stay on the outside of the grocery store. The isles are where the processed junk is.

Remember Your body is in your control. Being fat is a choice. Being sick is the result of those choices. But being Fit and Healthy is also a choice.

Here is a quick 11 Secret steps to get you Fit

If you ever have questions feel free to msg me. Add me on Facebook cuz I post informational/inspirational tips daily.

Committed to Informing and Inspiring you so you can live BETTER

Daymond Sewall

Check out the NEW page 

Find out What foods to eat to MELT FAT, and get WEEKLY workout plan thats constantly evolving at
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Did you know Belly fat is primarily from having high Insulin levels? 

High Insulin levels are caused from high blood sugar from eating highly processed foods/ Flour(wheat) products/ sugar(high fructose corn syrup, sucrose etc). 

So if you have a belly, a muffin top, love handles on the sides or back, or a belly button that looks like a donut, you have a history of high blood sugar/insulin levels. From eating donuts, candy, soda, bread, even Whole Wheat bread, chips, cereal, pizza and all other Man Made processed carbs/foods. 

"Scientists are also learning that belly fat pumps out immune system chemicals called cytokines — for example, tumor necrosis factor and interleukin-6 — that can increase the risk of cardiovascular disease by promoting insulin resistance(type 2 diabetes) and chronic inflammation(leads to heart disease, cancer)"- Harvard Health Publications

So your belly fat isn't just belly fat it releases harmful chemicals and hormones in your system that is damaging your cells and leading to chronic diseases. 

One of the keys to Burning Fat is keeping your Insulin levels low. You do this by eating ONLY low glycemic carbs/complex carbs. 


These kinds of carbs are like quinoa, gluten free oats, yams, veggies, berries etc. 

But always eat your Protein First. (Wild caught Fish, grassfed beef, pork, chicken, eggs)

So keep your insulin levels LOW and your belly fat will get LOW. 

You're welcome!

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Have you Ever heard of Leaky Gut? Have you or someone you know been diagnonsed with autoimmune disease, ance eczema, psoriasis, allergies, inflammatory bowell disease? 

These symptoms are a sign of Leaky Gut. 

"Leaky Gut Syndrome is a gastrointestinal disorder in which the intestinal lining of the digestive tract becomes more permeable, or “leakier,” than normal, due to repeated irritation. The small intestine is designed to allow tiny particles of digested nutrients to pass through its wall and into the bloodstream. These are then distributed for use throughout the body. But due to a variety of causes, the intestinal wall can become more permeable and allow larger, LESS digested particles and TOXINS to pass through—causing Leaky Gut Syndrome. The body then recognizes these particles as foreign “invaders,” and the immune system attempts to FIGHT them off—which can set the stage for various autoimmune disorders."

Its said that 80% of your immune system is in your GUT. This is your first layer of defense against the Bad bugs, toxins, parasites, disease. By eating the wrong foods you can create an imbalance and even damage the gut lining which results in these conditions I just named and the ones below. 

"Conditions Associated with Leaky Gut Syndrome 
Acne, Asthma,
Aggressive Aging,
Autoimmune diseases,
Celiac disease,
Chronic Fatigue Syndrome,
Crohn’s disease,
Cystic Fibrosis,
Dermatitis, Eczema,
Food Allergies, Hives,
Inflammatory Bowel Disease,
Irritable Bowel Syndrome,
Multiple Chemical Sensitivities,
Multiple Sclerosis, Malnutrition,
Ulcerative Colitis."

Even Chronic Diseases are on this list too. But we arent going there on this post. 

Most people arent aware of this, this is why I'm educating you. If you go to a dr with a skin condition they are going to prescribe a drug to deal with the symptoms, but it doesnt fix the CAUSE. And these symptoms are a sign that your digestive tract is Jacked. Fix your gut, fix you symptoms. 

There a few things that cause Leaky gut including:

Alcohol and caffeine, which irritate the gut wall, this includes cokes (diet and regular), chocolate, coffee, and cocoa.

Chemicals found in processed foods (dyes and preservatives), wine, vinegar, soy sauce, tofu, etc.

A diet high in refined sugars and other carbohydrates (e.g. candy, cookies, sodas, processed foods and white bread).

Foods contaminated by parasites (pork, chicken, fresh water and hatchery fish).

Antibiotics use-this causes an overgrowth of fungi (yeast) in the gut due to the immune suppression that occurs.

Ingestion of animal products that have been given hormonal and antibiotic treatments.

NSAIDs (non-steroidal anti-inflammatory drugs). advil, ibuprofen etc

Gluten. The Flour of todays wheat is packed with a super Gluten that cannot be broken down by most of our digestive tracts and this gluten goes on to destroy our guts and leads to Leaky Gut. Gluten/Wheat is in EVERYTHING. from bread, baked goods, cereal, pizza, sweets(alot of candy has gluten/wheat), pasta, breaded and battered foods. 

So to have great health, skin, weight, digestive tract once again it all starts with eating the proper FOODS. The biggest 2 culprits are Processed Sugar/Flour products. These are the same 2 Culprits that make you fat and create ALL the Chronic Diseases. 

So here is a plan to get your digestive tract/gut in order and strong

#1 Eliminate the foods that Cause. Eliminate all processed foods, refined sugars, and refined Wheat and white flours from the diet.

#2 Clean up your diet and add in more Anti-oxidants. Throw out the bad foods and ADD in more of the GOOD foods like Veggies/Fruit. For antioxidants Some good choices are: carotenoids, B complex. vitamin C, E, zinc, selenium, coenzyme Q10, and herbs. Make sure they are NON GMO and organic is preferred for fruit and veggies

#3 Probiotics. Re-establish a Good bacteria and Good ecology of gut flora. 

#4 Digestive Enzymes. To aid in proper food breakdown. 

#5 Guzzle. Drink 1-2+ gallons of purified water daily. Hydration helps with ALL bodily functions and especially the functions of your digestive tract. 

So there you go, we covered what Leaky gut it, what is causing it, its symptoms and how to fix it. 

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When it comes to food labels, manufacturers are very good at finding the loopholes in labeling laws and requirements, and subsequently very good at pulling the wool over YOUR eyes.  We have all being tricked and lied to.  Like I always say, If they have to claim something healthy on the label, theyre USUALLY hiding something.  They know that their food is actually BAD.

So lets talk about these loopholes....One such loophole is the manufacturer's ability to claim "zero" grams of fat, or zero grams of trans fat, or zero calories on the label, when in fact the product does indeed contain plenty of fat, trans fat, and/or calories.

(Keep in MIND you DO need Fat in your diet, just not Trans Fat)

Here's the law, and how food manufacturers get around it Zero grams of fat or zero grams of trans fat:  As long as the food item has less than .5g of fat or trans fat, respectively, the label does not need to claim their existence on the label.  In fact, the product can even legally market "Zero grams of fat!" or "0g of trans fat per serving!"

More on why this is a HUGE problem, and how food manfacturers deepen this loophole in just a minute.

Zero calories per serving:  As long as the food item has less than 5 calories per serving, it can be rounded down and labeled 0 calories.
Deepening the Loophole with Unrealistic Serving Sizes

While .5g of fat or 5 calories may not seem like a big deal, remember that these values are "per serving", and while an entire package, box, can, or bottle of a product may contain hundreds of calories and loads of fat/trans fat, as long as they can divide that package into small enough servings to meet the calorie and gram requirements to claim zero, it's legal.

Legal AND deceptive as hell.

I don't know about you, but I get angry when I see food manufacturers outright LYING to consumers on their labels and in the nutrition facts.  They are SO SHADY! Some of these products should change the Nutrition Facts header to "Nutrition Lies" and it'd actually be a lot more accurate.

Here are some of the top Violators

1. Cooking Sprays and Butter Sprays - Cooking sprays are labeled as fat-free but their first ingredient is oil, which is 100% fat.  How in the world can this be?  Well, the serving size is 1/5th of a second.  What?  Last time I used a cooking spray (some of the organic ones are useful) it took about 3 seconds to lightly coat the surface of the pan.  Well, according to the manufacturer, I just used 15 servings.  Keep in mind as long as you're using a Healthy version(Olive Oil), then this is ok.  Im just pointing out how shady food companies are.  If they do this with cooking spray, just imagine what theyre doing to the foods that are REALLY BAD.

Bottom line, no one uses the ridiculous and absurd microscopic 1/5th of second spray suggested serving, which isn't nearly enough product to be of practical use.

Cooking sprays aren't fat-free...they are nearly 100% fat.  In my example above, a realistic serving actually contains around 5 grams of fat and 45 calories.  A far cry from the 0 number reported on their nutrition facts.

Same goes for butter sprays, which are 90%+ fat in most cases.  For example, one popular brand of butter spray contains over 800 calories and 90g of fat per bottle, yet it's labeled as a fat-free, calorie-free product!  Yeah, right!  These you need to be aware of because these usually contain a ton of other harmful ingredients(ex: soybean oil, soybeans are Genetically Modified).  So stay away from these.  Occasional use is ok.  Daily use is not.

The serving size?  One spray.  Let's get real one is using one spray, or five sprays, or 10 sprays.  In fact, twenty-five sprays equals just one teaspoon, when the servings size for regular butter is 1 tablespoon.  When you balance out the serving size to be the same as a serving of butter, you're looking at 75 sprays to get the same amount.

Coconut oil is a better choice.  You can control the portion size better because its a waxy substance before heating. 

2.  Artificial sweeteners - Not only are artificial sweeteners bad news for you health, but they're also a top violator of "calorie free" deceptive labeling practices.  Many brands of artificial sweeteners use maltodextrin and/or dextrose (which is pure sugar) as fillers in each packet, and each packet can legally contain up to a full gram of sugar and 5 calories and still be labeled as calorie free.

I've seen people put 3 - 5 packets of this stuff in their coffee...hardly calorie free and even worse, maltodextrin and dextrose are two of the biggest insulin-spiking carbs around -- the entire reason people choose artificial sweeteners over sugar in the first place!   Shady Food companies!

3.  Any food that contains "partially hydrogenated" oils in the ingredient list, period.  Bottom line, you should have a zero-tolerance attitude toward trans fats.  They are the most health-derailing nutrient known to man, and you should be truly consuming ZERO grams per day.

If a product claims "Zero grams of trans fat per serving", especially if they speficy "per serving", they are almost always playing the serving size game and you're very likely to see partially hydrogenated oils on the list of ingredients when you flip the package over.  If so, avoid it like the plague.

4. Any food that contains Wheat Flour.

This is the BIG one that REALLY pisses me off.  Foods that contain Wheat, enriched wheat flour, bleached wheat flour and even WHOLE WHEAT flour claim they are Heart healthy, help you maintain a healthy weight, improved digestive health etc.  We have all seen it.  And 50-1000 years ago this WAS TRUE.  But these scamming food companies are still using these old school health claims even though they KNOW that the Wheat today is HYBRIDIZED and biochemically TOXIC to the human body now!


This new modern wheat may look like wheat, but it is different in three important ways that all drive obesity, diabetes, heart disease, cancer, dementia and more.

  1. It contains a Super Starch – amylopectin A that is super fattening.  This super starch SPIKES your blood sugar WORSE than pure sugar!  Yes Im speaking about WHOLE wheat bread.  2 slices of Whole Wheat bread Spikes your blood sugar HIGHER than 2 tbsp of pure sugar!   High blood sugar leads to HIGH insulin release.  Which leads to Fat storage and poor health.  Does that sound healthy?  I think NOT!

  2. It contains a form of Super Gluten that is super-inflammatory.  We have all heard the horror stories of gluten.  But what you may not know is that Gluten inflammatory responses arent always in the digestive tract via bloating gas etc.  Inflammation also shows up in many ways throughout the body like frequent sickness, eczema, dermatitis, lethargy, depression, infertility, joint pain, muscle aches, autoimmune disease.

Here is a video teaching why gluten is bad

3.  It contains forms of a Super Drug.  This super drug is called Gliadin that is super-addictive and makes you crave and eat more.   Gliadin triggers the same opioid receptors in the brain that Heroine does.  Thats right, it has the same response as heroine.  So this causes addictive eating behavior including cravings and bingeing.  Food companies KNOW this and are still marketing it to you.  

Now with all the evidence that Wheat spikes your blood sugar/insulin, has a Super Gluten and is highly addictive and makes you crave and binge more, does it sound like a health food?  I think not!

For more info

So beware of all these protein breads, like P28, California lifestyle they ALL contain wheat.  I have found a better source of bread that bread is Julian Bakery.  They make their bread from Almond or Coconut flour and are lower calories and wheat free.  you can also find these at health food stores like Mothers

Beware of the food companies. The best way to avoid foods that are bad for you is to stay away from foods with health claims on the label.  They are usually hiding something bad.



The lesson of today is to DONT believe the LIES!  Keep in mind food companies only have 1 goal in mind and thats to SELL products and increase their profits.  They want you to become an addict.  They want you to binge.  They dont care about your health.  They just want to make more money.

So instead of making their pockets and your waistline fatter, you should be supporting your local farmers.  Make your local farmers pockets fatter.  Organic is best, but if you cant afford it conventional is still better than buying these Man Made/factory made products.  Just make sure you guzzle alot of water and sweat daily to help your body flush the toxins.

Your diet should consist of Veggies, Fruit, nuts, seeds, Animal protein, etc.  All the foods that have 1 ingredient.  Foods created by Nature.  Foods our bodies are designed to consume.

This is how you avoid the scam in the grocery food isles.  Remember being fit, being lean/toned is all about having low bodyfat levels.  Having a clean diet is the key to having an awesome physique and living a higher quality of life.  So eat Smart.

The quality of your body and the quality of your life is completely determined by how hard you work in your OWN kitchen.

Committed to improving your body and life

Daymond Sewall

Owner Phenomenal Fitness Inc.
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When it comes to bodyfat there seems to be alot of confusion.  So Im going to point out the evidence/science and explain whats really going on.  Several decades ago Several decades ago the modern world went crazy with its dietary habits. People were told to stop eating fats because they led to weight gain and heart disease. The government was behind this advice as well as the American Heart Association, hospitals, manufacturers of cholesterol lowering drugs,  food manufacturers, dairies and doctors.

Now decades the american population has been getting increasingly fatter and fatter.  The obesity epidemic is continually growing with almost 68.8%(Thats almost 7 out of 10 people) of adults being Overweight or Obese.  Another 25% or so are right behind them.  The majority of these people being Diabetic or Prediabetic. We are the fattest country on Earth.  Heart Disease has risen( around 600,000 die annually).  Diabetes has risen(Diagnosed: 18.8 million people, Undiagnosed: 7 million people,Prediabetes: 79 million people). Cancer has risen(577,190 or more will die this year).  Why?

Well its really simple, its not the Fats that were causing the obesity and heart disease.  The fact that saturated fats is bad for your health has never been proven.  Its all theory.  

Did you know that there are several well known tribes in Africa... the Masai, Samburu, and Fulani tribes... where their diet consists mostly of raw (unpasteurized) whole milk, lots of red meat, and cows blood?  The typical members of these tribes eat 5x the average amount of saturated fat compared to overweight, disease-ridden Americans. 

Despite their very high saturated fat intake, they display extremely low body fat levels, and heart disease and diabetes to natives of the tribe is virtually non-existant.

Now most critics of this example will say that it must be related to superior genetics... however this is false, as when they studied tribesman who had moved out of their native lands and started eating more modern day diets, their blood chemistry skyrocketed with heart disease risk factors.

This is true of certain pacific island countries inhabitants as well. Several studies have shown that certain pacific island nations had VERY high intakes of total fat as well as saturated fat from tropical fats such as palm, coconut, and cocoa. Tropical plants in general have naturally higher levels of saturated fats in their tissues due to the warmer climate.  

Could this just be the kind of misinformation you'd expect from drug companies that manufacture cholesterol-lowering drugs and food giants who make billions selling processed foods.  I think so.  

So What is the culprit?  What is making us Fat and destroying our health?

The answer is simple, since the Low Fat craze began food companies have been eliminating the Fat from the food and adding low-fat, non-fat processed foods.  The main ingredient in these foods is now Flour and Sugar(High fructose Corn syrup).   The TWO main reasons why Americans are battling with weight and health issues are because of FLOUR and SUGAR.  Both of these are Carbs and very bad versions.

 When I say flour Im speaking of ALL forms of Wheat flour, enriched, bleached and yes even Whole Wheat Flour.  When Im saying sugar I'm speaking of all forms but especially Sugar(sucrose) and HFCS(high fructose corn syrup).  Anytime you eat Bread, pasta, muffins, bagels, soda, candy, poptarts, cereals, yogurt and most other Man made/Factory Made foods you're getting one or both of these Fat storing ingredients. 

So why are these bad?  Well once again the answer is simple.  They both spike your blood sugar levels quickly and cause your body to release large amounts of Insulin(fat storage hormone).  We all know Sugar/High fructose corn syrup does this but what most people dont know is that so does Whole Wheat.  

Todays wheat is not the same wheat it was 1,000 years ago or even the same wheat your grandmother ate.  The foods look the same, they still taste the same but they are biochemically different.  

"Yes, gluten is a real problem.  But the problem is not just gluten.  In fact, there are three major hidden reasons that wheat products, not just gluten (along with sugar in all its forms) is the major contributor to obesity, diabetes, heart disease, cancer, dementia, depression and so many other modern ills." - Dr Mark Hyman

How Wheat (and Gluten) Triggers Weight Gain, Prediabetes, Diabetes and More

This new modern wheat may look like wheat, but it is different in three important ways that all drive obesity, diabetes, heart disease, cancer, dementia and more.  Its been scientifically engineered and hybridized.  So its NOT the wheat from 1,000 years ago.  Its completely biochemically changed and toxic to your body.  Here is why...

  1. It now contains a Super Starch – amylopectin A that is super fattening. Two slices of whole wheat bread now raise your blood sugar more than two tablespoons of table sugar.  Now we know high blood sugar leads to high insulin release and high fat storage.  
  2. It now contains a form of Super Gluten that is super-inflammatory.  Inflammation can show up in many different ways inside the body.  Including acne, asthma, IBS, acid reflux, arthritis, premature aging, wrinkles, autoimmune diseases, allergies, high blood pressure, diabetes, heart disease, dry skin, psoriasis, urinary tract infections, muscle aches, limp hair and many others. 
  3. It now contains forms of a Super Drug that is super-addictive.  Its name is Gliadin.  Not only does wheat contain super starch and super gluten – making it super fattening and super inflammatory, but it also contains a super drug that makes you crazy, hungry and addicted.

    When processed by your digestion, the proteins in wheat are converted into shorter proteins, “polypeptides”, called “exorphins”.  They are like the endorphins you get from a runner’s high and bind to the opioid receptors in the brain, making you high, and addicted just like a heroin addict. This is why when you eat foods containing Wheat/Flour it makes you crave and eat more.                                                                                                                                              

   So if Whole wheat does this just imagine what its even more processed versions(enriched, bleached flour) can do to your body.  Its honestly tragic.  

So Why are Americans so Overweight/Obese?  Because the primary staple in their daily diet consists of Flour(wheat) and Sugar products.   Breads, bagels, cereals, starbucks caramel frappachinos, soda, candy, burgers(bread), pasta, yogurt, you get the idea.  

So to sum it up, dont fear the Fats, Fear the Processed Carbs(wheat/flour/sugar).  Pretend you are "allergic" to these and it will make it easier to say no.  Really its the truth because if you consume it, you're going to create inflammation in your body, swell up with bodyfat and mess up your hormonal balance.  So it is kinda the truth.  

How to beat the statistics 

  1. Eliminate All products containing Flour(wheat, enriched, bleached etc) and Sugar(sucrose, High fructose Corn Syrup) from your HOME.  If its not in your home you wont be tempted do eat it.  You are allowed to enjoy these on occasion but they are NOT allowed in your home.  
  2. Keep ONLY 1 ingredient Natural foods in your home.  This means the only foods that should be in your home are the ones made by nature.  The ones our bodies are designed to consume like Veggies, Fruit, Nuts, Seeds, Protein sources(chicken, fish, beef etc).   These are known as "Clean" Foods.  Eating this way is known as "Eating Clean".   When your home is full of Good Food, you will eat Good Food.  
  3. Cook In Bulk.  Pick a day or two each week like Sunday and weds and cook your foods in bulk.  This saves time and keeps prepared food available for grabbing.  This is how Fitness models, competitors, celebrities do it.  
  4. Pack your meals the night before.  Every night pack your food in some tuppaware for the next day.  The avg person will need 3 meals or more to get through the day of work and commuting.  Having food with you thats packed and ready to eat keeps you on track and away from the break room and vending machine.  
  5. Be consistent.  It takes 21-28 days to create a habit.  So although it may be a slow at first and feel different, you will adjust and it will become who you are.  Being Fit and Healthy is a LIFESTYLE.  A Fit Lifestyle entails Eating Clean and Working out consistently.  It needs to be just as normal in your daily ritual as waking up and brushing your teeth.  Like I always say "You gotta work hard in the gym, but you gotta work harder in the kitchen.  The kitchen is where 80% of your results come from"

Getting off these addictive foods isnt going to be easy at first.  It will take 7-14 days to get past the withdrawals, crankiness, moodiness and detox from these foods you've been dependent on.  But after your body cleanses you will feel better, cleaner, more energetic.  You will be tightening up, losing some weight and having an overall better sense of well being.  So no matter how hard it feels at first, just remember that feeling is only temporary and it will pass.  

Your only job from now on is to treat yourself like you are royalty.  Prioritize yourself and your nutrition because your nutrition is EVERYTHING.  Your only job is to Eat. Clean. Good. Food. 

My goal in writing this is to inform people, educate them and inspire them to improve their lives.  Being fit is like living in a different world and opens up many, many more doors.  But most of all it makes you feel confident and you live a higher quality of life.  

Committed to improving your body and life

Daymond Sewall

Owner Phenomenal Fitness Inc

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"You cannot out train a bad diet"

Now understand you may be confused by the media, magazines, tv but when it comes to the words "Tone up" "Lose Weight" "Lose Fat" "Get Fit", reguardless of what you currently think is the difference they are the SAME thing.  The media, society, tv, magazines confuse us and use these terms to target certain markets.  Remember its MARKETING.  But when people are really looking to get in shape, lose weight, slim down, tone up, get fit, sculpt their bodies, they are ALL seeking 1 thing, and that one thing is called BODYFAT Reduction.

You see, you already have the muscles, the lines in the arms, legs, and even a 6 pack, everyone does, you just cant see them because they are covered by a thick layer of FAT.  So in order to Lose Weight, Slim down, get fit, or even Tone Up you must burn off that stubborn fat.  How do we do that?  Well #1 is by Eating Right.  #2 is by busting your tail everyday to melt of the fat.

Now we all know that Nutrition is #1, know that it is literallywhere 80%+ of our results come from when we are trying to get fit, toned and sexy.  So what does that mean?  Well it truly means that no matter how much you workout, if you're not feeding your body the Correct way you're not going to get the results you're working for.  And in my opinion, if youre not feeding your body the right way you're wasting your time in the gym.  And I know that you dont want to waste your time, I know you dont want to be shedding blood sweat, sometimes tears for nothing right?

Thats why we are always focusing on teaching you about proper nutrition.

So what is the best way to get the body you want and DOUBLE your results?

Its called a Nutrition Journal!

I am sometimes asked, “Does keeping a food journal work?”  In one quick answer HELL YESSS!!!

Studies show that keeping a Nutrition Journal helps people lose weight.  One study, from the August 2008 edition of the American Journal of Preventive Medicine, showed that the most powerful predictor of weight loss/Toning up success was the number of days each week you kept your journal, the more days you keep track, the more Fat you lose and the more you get toned!  People who kept a food journal six days a week, writing down everything they ate and drank on those days, lost about twice as much weight as those who kept a journal one day a week or less.  Now imagine tracking your food for 7 days EVERY week, imagine how much MORE success you're going to have.  Its astonishing!

So how does it work?

For me and in my experience with my clients as a Fitness Professional and as a Physique competitor,  it’s about awareness and accountability.  A food diary is a constant reminder that you are trying to transform your body, and keeps you vigilant about the foods you eat.  A nutrition journal, also called a food journal or calorie journal, gives you a sense of accomplishment, each meal that you do well, each day that is done completely flawless is a great accomplishment.

Your journal also gives you some structure and accountability, which really helps you make healthy food choices and stay motivated.  The other side of the accountability factor is its a deterrent for eating junk.  When you know you have to write down that snickers bar, icecream, cake, cookies or muffin, you really dont want to have to face that reality.  So it will make you NOT want to eat those foods.  This is called Self Accountability.

It also gives you a record of what you've been doing, so you can learn more about how your body responds and make adjustments.  Otherwise youll just be guessing.  Can you remember each and every oz, gram of food you had yesterday?  Or especially last week?  I think not!  Thats why this simple tool is so useful.

You will learn alot more about food, about yourself, about your habits and all of this will help you learn so you can improve and get the body you want.  Get the life you want.

A few tips:

  • Keep track of EVERYTHING!  Don’t cheat!  When you have a bad day, that’s okay…just write it down.  Seeing your patterns & progress is part of what makes tracking with a food journal so effective!  So be honest with yourself and track EVERY bite.  Like I always say "If you're bitin, you're writin"

  • This includes your Cheat Meals/Refeed Meals.  Track everything!  By keeping a record of this you can see how much is too much, and how much you can eat and get away with without spilling over and looking fat for a few days.  For instance, I know that I can consume about 180-220 carbs and about 1,500 cals on my refeed MEAL without spilling over into fat and actually wake up leaner the following day.  But if I consume more than that, I will be retaining some water and spillover the following week.  The only way you will learn how YOU respond is by keeping a record.   Remember the Cleaner you eat the leaner youll get faster.

  • Write as you go, rather than waiting until the end of the day to record everything.  If you procrastinate, it gets harder and harder.  This is one of the advantages of an online food diary.  If you would rather write it all down, be sure to use a notepad that can fit in your purse or gym bag!

  • Use whatever type of food diary that works best for you. I prefer an online food journal, but some people use a notebook, and others use their Blackberry or IPhone.  As long as you use some kind of food journal, you’re more likely to get results!

  • Write down the TIME, What you had, and How much.  The time is so you can see your habits and to make sure you're feeding ontime.  And always write down how much you had, YES you need to measure.  If you're somewhere you dont have a scale or measuring cup Always over estimate what you're eating.  So if you think its only 4oz write down 8oz because the avg person tends to underestimate how much they eat by almost 50%.  Its best to overestimate than to underestimate.   But you should be packing and preparing your own meals 98% of the time, so you should know exactly whats in them so you can track it accurately.

So there you go!  This is the simple tool that will Double your results!

So get started, even if you dont have a notepad or iphone, dont use that as your excuse to procrastinate, you can write it on anything.  Sticky notes, paper, the note app on cell phone.  What you track it on isnt as important as just keeping track and holding yourself accountable.

Celebrities do this.  Professional athletes do this. Models do this.  Fitness Competitors do this.  So what does that tell you?  These are the physiques that you admire and aspire to be, so if you want to look like them you have to eat, train and track your food like them.

Committed to your success

Daymond Sewall

Phenomenal Fitness Inc.

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Congrats on your engagement, bride! Chances are you're feeling some seriously mixed emotions right now. You're overwhelmed with excitement as you begin planning your dream wedding, but you're also terrified that you won't have time to get as fit as you'd like to before the big day arrives. Don't fret; it’s definitely not too late. You can start a healthy fitness plan as close as three months away from your wedding day and still achieve your fitness goals. (We're not kidding!)

(Obviously the sooner you start the better, but you can get some incredible results in just 3 months)

I know you know you are going to be the #1 spotlight for your wedding and EVERYONE is going to be taking pictures and video of your special day.   And we know these photos are going to last a LIFETIME.  Im sure that this big day not only excites you, but it makes you nervous too.

I'm sure you're thinking...

How am I going to look at the alter???

What am I going to wear?

How are my arms going to look?

Whats my stomach going to look like?

What am I going to eat?

How am I going to get in shape for this amazing day?

What days am I going to workout?

How many calories, grams of protein, carbs and fats am I going to eat?

How much cardio am I going to have to do?

Do I lift weights?

I want my waist to be slimmer!

How much water should I be drinking?

I hope I dont look fat in my dress!

I want to look hot, how am I going to do this?

Thats alot to worry about and we know that planning for this wedding can be a very stressful time and the last thing you need to be stressing about is your body not in the shape you want it to be in by your wedding day.  Thats why Phenomenal Fitness  has come to your rescue to give you the piece of mind of knowing that you're going to show up looking your absolute best and be getting lots of "Ooohhhh's" and "Ahhhhhs" and bring tears to peoples eyes because you look so BEAUTIFUL!

We have devised a 3-6month Wedding Prep Fitness Program for you!

When it comes to reshaping bodies, Phenomenal Fitness knows how to turn goals into reality. Phenomenal Fitness's expertise will invigorate your workouts, refine your eating and sculpt your body into the ultimate fit body for everyday life. Pick a program and watch your body evolve.

Which includes:

-3-5 days a week of Semi-Private Personal Training

- Customized Body Sculpting Nutrition Plan

- Customized Fat Melting Cardio Schedule

- Constant accoutability, coaching, motivation

- Bodyfat Measurements to track your progress

- Supplement recommendations

All of these to take all the guesswork out of getting the bridal body of your dreams.  We give you the plan, hold you accountable, coach you, motivate you, and sculpt your body with our amazing workouts, and you show up on your big day READY and Feeling confident and Gorgeous.

We have also created this program especially for you because we know that the costs of weddings can be very extensive, so we are offering all of this for your special day for only $897(Normal $1,497) for the 3 month wedding prep.  For those that want to get started sooner(recommended) its just $299mo(normal $499).

We GUARANTEE if you join our program, follow our directions, you will get RESULTS and look GORGEOUS on your special day.  Can you Guarantee yourself that you will look the way you want?

Dont hesitate, act now and reserve your spot.  Our training spots are limited and on a first contact/serve basis.

We look forward to meeting you and being a part of this very, very special day in your life!

Contact us at for details or to register.

Contact Daymond Sewall 949-632-3458

Contact Desiree Larios 714-422-8304

P.S.  Remember every day you wait is one day longer its going to take to get you the body you want.  So ACT now.  This special day only comes once (hopefully) and these photos last a lifetime, so present the most Gorgeous bride the world has ever seen!
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Why 95% Of All Conventional Diets Fail - And The 8 Most Powerful

Strategies to Permanently Lose Fat Without Diets or Deprivation


-Dr. Lawrence Lamb, Author of "The Weighting Game: The truth about weight control.”

"Cutting calories backfires. The more you cut, the more your body fights to hold onto

its fat stores as reducing calories signals the “starvation response” where the body tries

to “survive” and hold onto its calorie reservoir known as fat.”

- Chris Aceto, author of “Everything you need to know about fat loss.”


Diets Never Work

Let’s begin by defining the word “diet.” A “diet” is any severe restriction of food

or calories that’s temporary. Most conventional diet programs call for extremely low

calories: 800-1200 or less for women and 1500-1800 or less for men. Any time you

restrict calories drastically like this, you will lose weight. So if your only criteria for

success is weight loss, and you don’t care where the weight comes from, or how long it

stays off, then you could say that “all diets work.”

There are two major problems with this approach: First, the weight loss from very

low calorie dieting almost never lasts; 95% of the people who lose weight on

conventional diet programs can’t keep it off. The second problem is that most of the

weight you lose from low calorie dieting is muscle, not fat. If permanent fat loss without

losing muscle is your goal (it should be), then it would be closer to the truth to say “diets

never work.”

Statistics prove that diets never work in the long term. If they did work, then how

do you explain the huge obesity problem today? And why is it getting worse? According

to the National Institute of Health, there are over 190 million overweight people in the

United States. That’s almost 67% of the adult population! Over 67% of U.S. people are

clinically obese or overweight, which means they are at risk for one or more of over 30 health problems that are associated with excess body fat.

Despite the fact that there are more diet programs and weight loss products

available than ever before, obesity has continued to rise. The Center for Disease Control

recently announced that the number of people in the United States who are clinically

obese (at least 30% over their ideal body weight) increased from one in eight in 1991 to

nearly one in five now.

According to the U. S. Food and Drug Administration (FDA) Americans spend an estimated of over $60 billion a year on all types of diet programs and products!!

There’s a valid scientific reason why most diets fail dismally. Most people make

the classic mistake of trying to “starve” the fat with strict diets. However, because the

human body has a complex and infallible series of defense mechanisms to protect you

from starvation, it’s physiologically impossible to permanently lose fat with very low

calorie diets. As soon as your body senses a food shortage, these defense mechanisms

start to kick in. The human body is simply too “smart” for the restrictive very low calorie

diet approach to ever work.


Why Eating Less Doesn’t Always Work

If you eat more calories than you burn, you will store the excess as body fat. If

you eat fewer calories than you burn, you will lose fat. Simple mathematics, right? Well,

not exactly.

If fat loss were as black and white as calories in vs. calories out, then how do you

explain why some overweight people eat less than lean people, yet they still can’t lose an

ounce? And how is it possible for someone with a 2200-calorie maintenance level to eat

only 800 to 1000 calories a day without losing any weight?

Using the strictly mathematical model, if you cut out 1000 calories per day from

your maintenance level, that will add up to a 7000-calorie deficit in one week. There are

3500 calories in a pound of stored body fat, so cutting out 1000 calories a day should – in

theory – produce a weight loss of two pounds per week. Actual real world fat loss rarely

works out with such mathematical precision.

Rob Faigin, writing in the book “Natural Hormonal Enhancement,” makes a

humorous, but true observation about calorie balance and weight loss. Faigin says, “If

there existed an airtight mathematical relationship between caloric intake and weight loss,

cutting caloric intake from 3000 to 1000 would result in a 60,000 calorie per year deficit

– and would result in a 200 pound weight loss after a year. What if the person began the

diet weighing 200 pounds, would he disappear?”

When a calorie deficit is first introduced, weight loss generally occurs rapidly, just

as the numbers would dictate, but it never takes long before weight loss slows, and then

eventually stops completely. Why does this happen? Why is it that you don’t lose 50

pounds in 25 weeks or 100 pounds in 50 weeks with a 1000-calorie deficit?

The explanation is quite simple: Over thousands of years, humans have

developed a weight-regulating mechanism that recognizes when there’s a food shortage

and decreases energy expenditure to “protect you.” This survival mechanism is known as

the “starvation response.”


The Starvation Response

You can survive for months without food. You’ve probably heard stories about

people getting lost in the mountains or wilderness for months with no food at all (only

water), or being confined in a prisoner of war camp for years with only tiny amounts of

food. What makes surviving under these conditions possible is your body’s remarkable

ability to slow down its rate of calorie burning.

When your body senses calorie deprivation it says to itself, “It looks like this is all

the food we’re going to be getting for a while, so we’d better stop burning so many

calories and start saving our energy. This way we’ll be able to survive longer on the little

amount of food we have.”

The starvation response developed largely from exposure to adverse

environmental conditions like droughts, natural disasters and food shortages.

Furthermore, there were no supermarkets ten thousand years ago - if people wanted to eat,

they had to either grow their food or kill it. It’s likely that at times, ancient man didn’t

know when the next meal was coming and may have only eaten once or twice a week.

The starvation response evolved in humans to ensure the survival of the species.


Your body can’t tell the difference between dieting and starvation

This wonderful feature of human evolution is a blessing if you’re stranded out in

the wilderness with no food. During periods of starvation, the body slowly begins to feed

off itself, burning fat stores, muscle and even internal organs for energy. If you continued

to burn calories at your normal rate, your limited reserves of stored energy would be

exhausted quickly and you would die very soon after you food supply was cut off. The

starvation response keeps you alive longer.

Unfortunately, this same life-preserving mechanism can work against you when

you’re trying to lose weight because your body can’t tell the difference between dieting

and starvation!

Severe calorie cutting always sends your body into “starvation mode.” There’s

nothing you can do to stop this from happening other than to avoid severe calorie



7 Reasons why you should stay away from very low calorie diets.

The consequences of low calorie dieting are automatic and unavoidable. The

responses are metabolic, hormonal, and psychological in nature, and include: Decreased

metabolism, loss of muscle, increased activity of fat-storing enzymes and hormones,

decreased activity of fat-burning enzymes and hormones, decreased thyroid output,

increased appetite, increased chance of regaining weight, and decreased energy and work

capacity. Let’s take a quick look at each.


1. Very low calorie diets slow down your metabolic rate

The first thing that occurs during a severe calorie shortage is a decrease in your

metabolic rate. The lower your calories, the slower your metabolism becomes. Simply

put; when you eat less, your body burns less. When you eat more, your body burns more.

In the book, “Everything you need to know about fat loss,” Bodybuilding

nutritionist Chris Aceto uses a great analogy to describe the way this mechanism works:

He wrote, “If you’re earning $4000 a month, but your boss suddenly cuts your pay to

$2500 a month, you will try to live the same lifestyle on $2500 a month as you did on

$4000 a month. After a while, you have to adjust and save money, and change your

lifestyle. The same is true with a calorie intake that is simply too low. When calories are

cut below basal metabolic needs, the body will accommodate and slow its metabolism, so

it becomes difficult to lose fat even on low calories.”

This metabolic slowdown is well documented. When calories are restricted, your

metabolism decreases by at least 20-30%. With severe calorie restriction, some studies

have shown that resting metabolism can become depressed by as much as 45%! That’s

the equivalent of having your daily energy expenditure drop from 3000 calories per day to

only 1650 calories per day! This is why, after prolonged low calorie dieting, you can eat

very little food and still not lose weight. This also explains why it is so difficult to lose

those last 10 or 20 pounds.

2. Very low calorie diets make you lose muscle

The most devastating effect of the low calorie diet is the loss of muscle tissue.

Once the starvation alarm is triggered, your body begins looking for ways to conserve

energy. Muscle is metabolically active tissue. Getting rid of it is the body’s way of

decreasing energy expenditure. It’s easy for your body to use muscle for energy. This

process is known Gluconeogenesis – converting muscle into glucose. This includes

skeletal muscles, and internal organs, even your heart muscle!

Study after study has shown that very low calorie diets without exercise will

always cause 40 - 50% of the weight loss to come from lean tissue. Many diets, especially

those that are low in carbohydrates, cause large losses in water weight. Between the loss

of water, glycogen and muscle, fully 75% of the weight you lose on such plans is not fat!

The initial weight loss on most diets is very deceiving, giving you only the illusion of

success. Even with exercise, if a diet is too restrictive, much of the weight loss will still

be lean tissue.


3. Very low calorie diets increase activity of fat-storing enzymes and decrease the

activity of fat burning enzymes

The chief fat storing enzyme is called Lipoprotein Lipase (LPL). When you drop

your calories too low, your body will produce more LPL and less fat burning enzymes. In

other words, when you don’t eat enough, your body changes its chemistry to make it

easier to store fat in the future.


4. Very low calorie diets decrease output of thyroid hormone.

The Thyroid gland is largely responsible for the regulation of your basal metabolic

rate (the rate at which you burn calories at rest). When your body senses a severe

reduction in calories, there is a corresponding reduction in the output of active thyroid

hormone (T3). The result is a decrease in your metabolic rate and fewer calories burned.


5. Very Low calorie dieting increases the chance of rebound weight gain

Almost everyone loses weight initially on a very low calorie diet, but it never

takes long before the body catches on and starts conserving energy. That’s when you hit a

plateau. Once you hit the plateau, it becomes much harder to keep losing weight even if

your calories are extremely low.

This lack of continued results, combined with gnawing hunger pangs and

insatiable craving, usually causes people to give up out of sheer frustration. They go off

their diet, the weight creeps back on and their body fat ends up back where they started -

only now they have less muscle and a slower metabolism.

With a slower metabolism, what used to be a maintenance level now becomes a

surplus, and the weight comes right back on. Most people gain back all the weight they

lost– and some gain back even more, leaving them fatter than when they started. This up

and down pattern of weight loss and weight re-gain is commonly known as the “yo-yo

cycle”, and it often continues for years or even for an entire lifetime.

With each repeated bout of dieting, your metabolism becomes less and less

efficient and you can actually become progressively fatter while eating less food.


6. Very low calorie diets increase appetite and cravings.

When your body goes into starvation mode, this triggers increased appetite and

cravings in an attempt to get you to eat more food. The hunger and cravings can be so

strong that you become ravenous. It’s virtually impossible stay on a diet when you are

voraciously hungry and all you can think about is food. Few people have that much



7. Very low calorie diets decrease your energy and work capacity

Low calorie diets leave you tired, lethargic and unable to sustain high levels of

activity or intense workouts. Dr. Lawrence Lamb, author of “The Weighting Game: The

truth about weight control” points out that The first sign of under nutrition is the loss of

energy and the inability to sustain prolonged physical work. There is a direct relationship

between calories consumed and the physical work a person can do.”

If you have no energy to work out, you’re going to feel lousy and seriously

compromise your results. The ability to train hard aerobically and with weights is critical

for your long-term success at fat loss.


Why dieting can actually make you fatter.

Let’s take a look at how these physiological and psychological responses to low

calories affect the real world results of a typical dieter.

Suppose our “typical” dieter is a male who weights 200 pounds and has 18%

body fat. His goal is to lose 20-25 lbs.


Before the diet

18% body fat

36 lbs. fat

164 lbs. lean body mass

Like most people, our hapless dieter assumes that the best way to lose the body fat

is to starve, so he goes on a 1500 calorie per day diet. In the 1st week he loses 5 lbs. and is

very happy with himself. The second week he loses 4 lbs. Weeks three through six he

loses three pounds per week for a grand total of twenty-one pounds lost.

Our dieter now weighs 179 lbs. and he continued to lose weight steadily without

hitting a plateau (although the weight loss did slow down). Judging by the scale alone, he

has succeeded in his goal. On closer examination, however, we find that he has not been

so successful after all.


After the diet

179 lbs.

14.8% body fat

26.5 lbs. fat

Lean body mass 152.5 lbs.

Weight loss: 21 lbs.

Fat lost 9.5 lbs.

Lean body mass lost: 11.5

By judging his success in terms of body composition instead of scale weight, it

becomes clear that he has failed. Fifty five percent of his weight loss came from lean

body mass. The drop in lean body mass has decreased his basal metabolic rate so he is

now burning fewer calories each day than when he started. This has set him up for a


Now that the (temporary) diet is “over, “ he goes off his diet. Few people have the

desire or willpower to stay on low calories for long. On a strict calorie and or foodrestricted

diet, almost everyone “falls of the wagon” sooner or later. After a long period

of low calories, his body “tricks him” into binge eating by triggering severe cravings and


Even if he doesn’t binge and he simply goes back to “normal” eating again, his

body isn’t burning calories as efficiently as before. Therefore, the number of calories that

used to maintain his weight now causes him to gain weight. As the weeks pass, the

weight gradually creeps back on until he finally gains back all the fat he lost (plus a little

extra for interest)


6 weeks after the diet ends:

200 lbs.

20.5% body fat

41.1 lbs. fat

Lean body mass 158.9 lbs.

Now he is right back at 200 pounds where he started, with only one difference: He

has less muscle, more fat, and a slower metabolism than when he began. He has damaged

his metabolism and it will now be harder than ever to lose weight.


8 Powerful Strategies to Stay Out of The Starvation Mode and Lose Fat

Permanently Without Dieting or Deprivation.

You must give up the entire concept of dieting on very low calories to lose

weight. You’ll never lose weight permanently with low calorie diets – it’s physiologically

impossible. Temporary dieting can only produce temporary results. You must use other

methods. Let’s look at the eight strategies you can use to lose fat permanently while

staying out of the starvation mode.


1. Adopt the “habit” mindset instead of the “diet” mindset

The first step towards losing fat permanently has more to do with your mindset

than it does with nutrition or exercise. You have to change your entire attitude about

nutrition and exercise. Instead of adopting the mindset of short-term “diets,” you must

adopt the mindset of lifelong “habits.” A habit is a behavior that you perform

automatically without much conscious thought or effort. Once a habit is firmly

established – good or bad - it takes enormous strength to break it. It’s like trying to swim

upstream against the current.

The entire concept of “dieting” for fat loss is flawed. When you say you’re “going

on a diet” the underlying implication is that it’s a temporary change and at some point

you’re going to have to “go off” the diet. With this type of attitude, you’re setting yourself

up for failure right from the start.

Permanent fat loss can’t be achieved by going on and off diets. It can only be

achieved by adopting new exercise and nutrition habits that you can maintain for the rest

of your life. Depending on your goal, you may need to make your diet more or less

restrictive at certain times, but you always must maintain a baseline of healthy eating

habits that never change. Usually you’ll eat the same foods all year round. When you

want to lose body fat, all you need to do is simply eat a little bit less of those same foods

and exercise a lot more.

Nature abhors a vacuum. The best way to get rid of undesirable habits such as

poor nutrition or inactivity is by replacing them with new ones, not attempting to

overcome them with sheer willpower. Achievement expert Brian Tracy likens this to

covering up a bad paint job by layering over with a new paint that is thick enough so the

old paint disappears. The new habit then takes over as the old one is filed away in the

subconscious mind.

Good nutrition habits are not easy to form, but once you’ve formed them, they’re

just as hard to break as the bad ones. Orison Swett Marden put it this way: "The

beginning of a habit is like an invisible thread, but every time we repeat the act we

strengthen the strand, add to it another filament, until it becomes a great cable and binds

us irrevocably."

Initially, there will be a period where starting the new habit feels uncomfortable.

Be patient – everything is difficult in the beginning. For a new behavior to become

permanently entrenched into your nervous system, it could take months. However, the

roots of nutrition and exercise habits can be formed in just 21 days. That’s why it’s so

important to give 100% total effort and commitment for the first 21 days. Once those 21

days have gone by, you'll already be leaner and you'll be on your way to making your new

habits as effortless and natural as brushing your teeth or taking a shower.

2. Keep your muscle at all costs

The critical factor in turning your body into a “fat-burning machine” is to build

and maintain as much lean body mass as possible. Muscle is the bodybuilder’s fatburning

secret weapon! Muscle is your metabolic furnace. The more muscle you have,

the more calories you burn, even at rest. With more muscle, you burn more calories even

while you sleep.

With a higher lean body mass, you’ll also burn more calories during exercise. If

you put two people side by side jogging on a treadmill, one of them with 180 pounds of

lean body mass and the other with 150 pounds of lean body mass, the person with 180

pounds of lean body mass will burn more calories from the exact same workout.

The most efficient way to burn more calories and lose more body fat is to gain

more muscle. That’s why weight training is an important part of the fat loss equation.


3. Use a small calorie deficit.

To lose body fat, you must be in negative calorie balance (a calorie deficit). You

can create a calorie deficit by increasing activity, by decreasing calories or with a

combination of both. The most efficient approach to fat loss is to decrease your calories a

little and increase your activity a lot.

The most commonly recommended guideline is to reduce your calories by 500 to

1000 less than your maintenance level. For example, if you are female and your calorie

maintenance level is 2100 calories per day, then a 500 calorie deficit would put you at

1600 calories per day. If you’re a male with a calorie maintenance level of 2900 calories

per day, then a 500 calorie deficit would put you at 2400 calories per day.

A 500 calorie deficit over seven days is 3500 calories in one week. There are

3500 calories in a pound of fat, so (in theory), a 500 calorie per day deficit will result in a

loss of one pound of body fat per week. It follows that a 750 calorie deficit would

produce a loss of one and a half pounds per week and a 1000 calorie deficit would

produce a two pound per week reduction.

Because of the way the weight regulating mechanism works, fat loss seldom

follows these calculations precisely, so don’t get caught up in them. An emphasis on

exercise with a small reduction in calories is the best approach. 500 to 750 calorie deficit

below your maintenance level is usually plenty. Add weight training and cardio into the

mix and this will produce as close to 100% fat loss as possible.

An alternate (and preferred) method is to set your calorie deficit as a percentage of

your maintenance level. 15-20% is the recommended starting calorie reduction for fat

loss. This is considered a small calorie deficit and a small calorie deficit is the key to

losing fat while maintaining muscle.

With a 2100 calorie maintenance level, 20% would be a 420 calorie deficit, which

would put you at 1680 calories per day. With a 2900 calorie maintenance level, a 20%

deficit would be 580 calories. That would put you at 2380 calories per day.

The reason the percentage method is better is because using an absolute number

like 500, 750 or 1000 calories as a deficit instead of a percentage deficit might drop your

calories into the danger zone. For example, if you are a male with a 3500 calorie

maintenance level, a 750 calorie deficit to 2750 calories per day is only a 21% drop (a

small, safe and acceptable deficit.) However, if you are a female with an 1800 calorie per

day maintenance level and you cut your calories by 750 per day to 1050 calories, that is a

41% cut. Using the percentage method is more individualized.

At times, an aggressive calorie deficit greater than 20% may be called for, but

calorie cuts greater than 20% are much more likely to cause muscle loss and metabolic

slowdown. If you do use a calorie deficit greater than 20%, then it’s wise to raise calories

at regular intervals using the “zig-zag method” you’ll learn about in chapter six. This will

“trick your body” and prevent your metabolism from slowing down when you have a

large calorie deficit.

Always start with a small deficit. In other words, cut calories out slowly. It’s

better to start with a small deficit and then progressively increase towards your maximal

deficit than to make a sudden drop in calories all at once. The body cannot be forced to

lose fat – you must coax it.

Based on what you now know about the body’s weight-regulating mechanism, the

optimal amount to decrease your caloric intake for fat loss is as little as possible – as long

as you’re still losing body fat.


4. Use exercise to burn the fat rather than diets to starve the fat

To lose body fat, there must be a calorie deficit. Such are the laws of

thermodynamics and energy balance. However, there’s more than one way to create a

calorie deficit. One way is to decrease your calorie intake from food. The other is to

increase the amount of calories you burn though exercise.

Of the two ways to create a calorie deficit, burning the calories is the superior

method. This is because large calorie deficits cause muscle loss and trigger the starvation

response. Ironically, most people do the opposite: They slash their calories to starvation

levels and exercise too little or not at all. This causes a decrease in lean body mass and

invokes the starvation mechanism.

Paradoxical as it seems, the most effective approach to fat loss is to eat more

(keep the calorie reduction small) and let the exercise burn the fat. You don’t have to

Copyright 2003, Fitness Renaissance, LLC 34

starve yourself – you just have to choose the right foods and make exercise a part of your


Why would anyone resort to starvation diets when they can burn fat more

efficiently through exercise? Perhaps they believe that eating more food and working out

at the same time will “cancel each other out. Maybe they shy away from the hard work

involved in exercise. There’s also a trend these days towards avoiding too much aerobic

exercise because of the false belief that it will make you lose muscle. Quite to the

contrary, cardio exercise –combined with weight training - is the only method of fat loss

that allows you to create a calorie deficit and burn fat without slowing down the


Here are the reasons why exercise - not dieting - is the superior method of losing body fat:

1. Exercise – cardio and weight training - raises your metabolic rate.

2. Exercise creates a caloric deficit without triggering the starvation response.

3. Exercise is good for your health. Dieting is harmful to your health.

4. Exercise, especially weight training, signals your body to keep your muscle and

not burn it for energy. Dieting without exercise can result in up to 50% of the

weight loss to come from lean body mass.

5. Exercise increases fat-burning enzymes and hormones.

6. Exercise increases the cells sensitivity to insulin so that carbohydrates are burned

for energy and stored as glycogen rather then being stored as fat.


5. Determine your minimal calorie requirements and never drop below them – ever!

One way to ensure that you never go into starvation mode is to determine the

minimum amount of calories you can eat without slowing your metabolism. Then, use

that as your rock bottom calorie number.

Because nutrition must be individualized, it’s difficult to set an absolute single

figure for everyone as a minimal calorie requirement, but the American College of Sports

Medicine (ACSM) has suggested some guidelines. In their position stand on healthy and

unhealthy weight loss programs, the ACSM recommends 1200 calories as the minimal

daily calorie level for women and 1800 as the minimum for men. They also suggest a

maximum deficit of 1000 calories below maintenance.

The 1000 calorie maximum deficit is good advice, but it’s just a guideline.

Sometimes a 1000 calorie per day deficit can be too much. People with low bodyweights

and/or low activity levels will have relatively low daily calorie needs, so 1000 below

maintenance could be too low.

For example, it’s not uncommon for a female to require only 1900 calories per

day to maintain her weight. If she were to drop 1000 calories off this already low

maintenance level, this would bring her to a dangerously low 900 calories per day. 1200

should be her rock bottom number, and a small 20% deficit of only 380 calories would be

even better (1520 calories per day).

6. Eat more frequently and never skip meals

Grazing is better for you than gorging.  For now, let it suffice to say that the body

interprets missed meals as starvation. Let’s suppose you eat lunch at 12:00 noon and

dinner at 7:00 pm. If you skip breakfast the next day, that’s 17 hours without food. This

sends an unmistakable signal to your body that you are starving, even if your lunch and

dinner are large meals.  Which will lead to starvation response(save fat, slow metabolism, burn muscle) and lead to you Overeating at your next meal.  Which leads to fat gain.

Your goal should be to eat approximately every 2.5 to three hours. Establish scheduled

meal times and stick to them. Regularity in your eating habits is critical.

By eating smaller portions more frequently, you’ll be able to eat more food than

you’ve ever eaten before without being deprived or starving yourself. Most people say

they eat more on our program than they’ve ever eaten yet they get leaner than they’ve

ever been before.


7. Don’t stay in a negative calorie balance long

The chances are good that you know at least one person who always seems to be

on a diet. The odds are also good that although these habitual dieters may achieve some

small weight losses, they are among the 95% that always gain it back. Then, discouraged

with the failure of their last diet, they quickly embark on the latest “diet of the month”

and repeat the cycle.

When fat loss stops or begins to slow down after being in a substantial calorie

deficit, most people panic and cut their calories even further. Sometimes this works and

it breaks the plateau. More often than not, it digs you into an even deeper metabolic rut.

The best thing you can do is to raise your calories for a few days or sometimes even for a

few weeks.

Your body’s weight regulating mechanism works both ways: It can decrease your

rate of energy expenditure when there is a calorie deficit, or it can also increase its rate of

energy expenditure when there is a calorie surplus. When you eat more, your body burns

more. A temporary increase in calories when you have hit a plateau will “spike” your

metabolic rate. It sends a signal to your body that you are not starving and that it’s ok to

keep burning calories.  This is also why we have REFEED meals weekly, to spike your metabolism so your body doesn’t adapt.

This practice of raising your caloric intake up and down is known as “cycling”

your calories (also known as the “zig-zag” method). In general, the lower you go with

your calories, the more important it is to take periodic high calorie days.


8. Make your goal to lose weight slowly at a rate of 1-2 lbs. per week. Be patient.

The best way to lose fat permanently without muscle loss is to lose weight slowly

with a focus on exercise rather than severe calorie cutting. Let’s take a

closer look at the logic behind that recommendation.

In the ACSM’s position statement on “Healthy and unhealthy weight loss

programs,” The ACSM recommends losing weight at a maximum rate of two pounds per

week. This two pound figure has become almost universally accepted as the standard

guideline for safe weight loss.

Why? Because you can lose more than two pounds of weight per week, but

you’re highly unlikely to lose more than two pounds of fat per week. Even at two pounds

per week, it’s difficult to lose 100% body fat with no loss of lean body mass.

Over the years that I’ve been doing personal coaching programs, I’ve kept

progress charts for every client that meticulously document skinfolds, body fat, body

weight, lbs. of fat and lbs. of lean mass. I have literally hundreds of these charts in my

files. Analyzing these real-life case studies has proven to me without a shadow of a doubt

that when you lose more than two pounds per week, you almost always lose muscle along

with the fat. I’ve seen fat loss greater than two pounds per week on numerous occasions,

but this is the exception rather than the rule. Usually this only happens when someone has

a large amount of weight to lose.

The more slowly you lose weight, the easier it is to maintain your lean muscle

mass and keep the fat off. It’s better to lose only one pound of pure fat per week than it is

to lose two pounds per week with one pound from muscle and one pound from fat.

Bodybuilders usually set their goal to lose weight at a rate one to one and a half

pounds per week. Losing only a single pound a week may seem like an excruciatingly

slow process, however, this is one of the best-kept secrets of bodybuilders and fitness

models and one of the most important keys to permanent fat loss. Why would you want to

lose weight faster if you know you’re going to lose muscle and there’s a 95% chance that

you’re going to put the fat back on?

What should you do if you lose more than two pounds per week? It depends;

everything is relative to the individual. If you have a large amount of fat to lose, then

losing three pounds a week is safe and acceptable during the early stages (as long as

you’re measuring your body composition and the weight you’re losing is fat and not

muscle). However, as you get closer to your long-term goal, expect the weight loss to

slow to one or two pounds per week.

For most people, losing more than two pounds per week means that you should

actually eat more! This may be difficult for you to accept, but if you lose more than the

recommended amount, you’re not just losing fat – you’re losing muscle. Don’t let the

temporary ego boost from a large drop in scale weight sabotage your efforts in the long

run. Be patient. Don’t ever confuse weight loss with fat loss.

Remember this is a marathon, not a sprint.  To get Lean/Toned and KEEP it you must do it correctly.  Eating Clean, working out is a LIFESTYLE that you must do daily,weekly, monthly, yearly to get and maintain a Fit physique.  It needs to be just as normal as waking and brushing your teeth, only your workouts need to be consistently challenging.

So Feed often, eat enough, and burn like crazy in your workouts.


If you want to read the best Fitness/Fat Loss book ever written download Tom Venuto's "Burn the Fat, Feed the Muscle"  Thats where some of this information, analogies I got for this blog came from.


Committed to your Success

Daymond Sewall


Hits: 1993
Fearing failure can be an enormous barrier in the way of fitness and weight loss success, often resulting in self-sabotaging behaviour which can really hold you back, sometimes meaning that you never reach your fitness goals at all.   It is very common and I see it often.  Sometimes it is very apparent but at other times you may fear failure, and be protecting yourself from this, but not consciously KNOW what you are doing.   But you will find yourself Splurging, missing workouts, procrastinating to be able to use the "I was busy/stuck at work/kids..."  all things that are self sabotaging and will KEEP you from attaining success.   It can be very frustrating especially when they stop you from being who you want to be and who you deserve to be.
I want to show you how to recognize and then how to beat the fear of failure so that have the best chance of fitness success.

Why do we fear failure?

On one hand it makes perfect sense to be afraid of failing but then on the other hand if this attitude was applied to all of life then hardly anything would get done.

Imagine if no one took their driving test until they were absolutely certain they would pass – I guess there would be quite a few people out there without a full drivers license. And sports – imagine a basketball team who only played the games they knew they would win? They would probably never play a game as they would never have practised their skills in a real competition environment.

You cant avoid all situations where failure is an option. Failure is part of the process of learning and growing, in all areas of life and for all people. I talk often about not giving up, Believing in yourself, and how failure is actually a good thing as long as you LEARNED from it.  Because that is taking you closer to success. If you feel like you have failed at something just ask yourself "what did I learn from this?  how am I going to improve from now on from this?"  Just applying this is already putting you steps ahead of where you were and getting you closer to your goal.

Some say that it is not failure that we fear, rather we fear success
This is an interesting theory and one that I am sure is the case for a lot of people. Sometimes what we really fear is the unknown consequences of our success.

If you don’t know what will happen when you have achieved your goals, for example once you have the body you have always dreamed of, then it can be a very scary prospect. Maybe people will treat you differently, maybe they will think that you look down on them, maybe they will have nothing in common with you anymore or won’t like your new habits and lifestyle.

Either way, fear is fear.

Whether its fear of success or fear of failure, the results are the same they can result in the same self-sabotaging actions, such as not sticking to your healthy eating plan or missing workouts and gym sessions.  In the end it is all just fear, and in order to be successful you need to GET OVER all feelings of fear and Self Doubt.  They may not disappear but you will have to find ways to deal with them, "suck it up, and push forward", otherwise they will constantly hold you back. You need to be successful in order to become the very best version of you, so you really owe it to yourself to conquer your fear.  Everything you want to become is just outside your comfort zone.  How bad do you want it?

Failure isnt always the ONLY underlying issue.

There are also a couple other things that can cause you to FEAR, and Self sabotage.  The first thing is your Self Image, the way you see yourself in your MIND, your mind ONLY SEES in PICTURES.  You see, your mind is a goal seeking organism, and what you PICTURE in your mind is what it CREATES.   When you think of how you look, what do you picture in your mind?  Are you picturing someone who is out of shape, overweight, Untoned?  Because remember your mind is only going to create the habits, behaviors to achieve the Goal/Picture you're visualizing.   So if that is so, you will find you will FEEL fear, miss workouts, fall off track, eat poorly because thats the Self Image you told your mind to give you.  Make sense?

You may need to improve your Beliefs.

Now the second part to the psychological part of what may be happening is you have Negative Beliefs about fitness/fat loss/weight loss along with your out of shape Self Image.  For instance if you believe "I cant lose weight"  "I could never be a size 4"  "I have the hardest time losing weight"  "I dont think I can"  "I cant stick to my program" or any other Negative Belief system similar to those,  the same effect will happen.   As soon as you impliment your program of eating clean and working out and your body starts to change, your Subconscious mind will follow its orders  ("I cant lose weight"  "I could never be a size 4"  "I have the hardest time losing weight"  "I dont think I can"  "I cant stick to my program") and will actually set off an Alarm.  This alarm comes off as FEAR and Anxiety, and will make you retreat back into your comfort zone and Eat poorly, Miss workouts and be Inconsistant.  Because its doing what you have programmed it to do.   So improving your belief system is another aspect of achieving success.

Here are easy steps to conquer the fear

1. Acknowledge the fear

Just like in the AA when the alcoholic first has to admit that they have a problem, the first step to overcoming fear is to acknowledge that it is there.

If you recognize that you have been stopping yourself from reaching your goals this is the first step, the second step is to look into WHY you have been stopping yourself. We are all able to control our actions and so when we miss workouts there is very often an underlying fear which has caused this to happen.  So when you feel yourself starting to procrastinate, or maybe think that "Just one bite wont hurt" or "Ill go/start tomorrow" or "you dont have time" or any other thing that is going to sidetrack you from achieving your daily investment in Proper nutrition and workouts, catch yourself.  Recognize whats happening and no matter how uncomfortable and anxious you feel PUSH through, maintain self discipline and PUT the effort towards what you WANT to achieve.  Stick to your Clean Eating and lace up those shoes and go STRAIGHT to the gym.  Over time that fear will disappear and you will become more and more empowered.

2. Work out what is the worst that can happen, and how to deal with that

Now that you are aware of what you are doing you need to play a game with yourself to have the best chance of succeeding. First of all you need to imagine what really is the worst outcome. What would be the very worst failure that you can think of?

Now decide what you would do if this were actually to happen, you could even write this down so that you can be completely confident that you will know what to do if the worst were to happen. My guess is that this worst thing isn’t really that bad and that the remedy for it is going to be something that you can truly imagine being able to do. Its amazing how something can seem very very scary until it becomes a reality and then its never as bad as the imagined version.

By writing down how to overcome the worst ‘imagined’ failure then you are bringing it out of the realms of imagination and into real life where its not going to be as bad.  And think about it, if MILLIONS of people were able to achieve success by Eating Clean and Constantly putting in the intense effort in their workouts achieved success before you, then you WILL be able to as well.  You're not traveling to Mars alone, this journey has been achieved by millions before you and millions along with and after you.  You CAN do this!

3. Picture your NEW self

 Successful billionaires, olympic athletes, celebrities all KNOW and USE the techniques I am going to talk about in step 3,4,5.  These are the same people you may idolize or be inspired by, so if you want success follow in the foot steps of the ones who already blazed the trail and you will find it.

Like I mentioned before having the out of shape Self Image is what will create the out of shape YOU.  So how we improve this is by PICTURING the body you WANT to have like you ALREADY have it.  Picture in your mind what it FEELS like to shop for those smaller, tight jeans.  Picture how its going to feel walking around feeling confident and turning heads because people find you attractive.  Picture what its going to be like to walk on the beach in that swimsuit and feel Confident wearing it.  Picture what its going to feel like to be getting compliments from your friends "OMG you look so good! what have you been doing?".  Picture the LIFE you want and how its going to FEEL.  Keep that picture in your mind.  Especially when you're eating those Clean, measured meals and when investing time in the gym creating the body.

Truly this is what Goal Setting does, it gets you focused and Picturing what you WANT.  (For more info on that go here... )

At first it WILL feel uncomfortable to imagine yourself that way.  It will also feel like you're Lying to yourself and thats ok.  Ever hear the phrase "Fake it till you make it"?  Well thats what you will have to do.  But what will happen is over time you will start to Believe it and Act in accordance with what you're PICTURING.

So get online, google some fitness photos and pic one that really inspires you that is your IDEAL body.  If you couldnt fail, what kind of body would you like to be rocking daily?  And pick that photo.  What I want you to do is save it to your wallpaper on your home computer, your cell phone, print it up and place it on your fridge, pantry door, work desk and any other place you spend alot of time.  And when you SEE the photo always PICTURE that body as YOURS.  Thats YOU in the photo, you're rocking that body, and feel how awesome its going to feel to BE living in that physique.  Overtime your mind will start to believe it and create the behaviors and actions in accordance with it.

Just to give you an Example, This photo below is MY inspiration, I have it all over as well and I work daily to create it.










4. Reprogram new Beliefs

Now remember those negative beliefs like ("I cant lose weight"  "I could never be a size 4"  "I have the hardest time losing weight"  "I dont think I can"  "I cant stick to my program") that were causing you to self sabotage?  Well we are going to reprogram/improve these beliefs so that they will be inline with the body you WANT to have.  So from NOW on be mindful of the thoughts that you have, when you feel/notice an "I Cant..", start thinking more positively and in the PRESENT tense "I can.." or  "I am..".    So the "I cant lose weight"  Becomes "I am easily losing weight".  The "I could never be a size 4"  Becomes "I love being a size 4" .  See how the NEW thinking makes you feel?  Isnt that so much more motivating?  So be aware of your thoughts.

How to really reprogram them is to write down your top 10 negative beliefs and reword them to a positive, present tense just like I just did.  And place those with your Ideal Physique photos, and read them, visualize them daily.  Multiple times a day.  Over time you will start to believe, behave and act in accordance with those beliefs.

5. Believe in yourself

This is probably the most important step in the 5 step process and it is helped a lot by the first 4, because you have the tricks and answers to propel yourself to success.  Now you have a plan.

Believing in yourself is a mindset more than anything and if you are aware of yourself, your thoughts, your actions, and you are implementing the steps I've just taught you, you will be UNSTOPPABLE.

Of course believing in yourself is something that you will need to work at, you will have to implement self discipline, its not something that we were all born with and everyone has to strengthen their own belief in themselves at times – even the professionals do.  But just like a muscle, the more you work it the stronger it gets.

Have you Noticed how pretty much MOST of getting that body is Psychological/Mindset?  Well thats what it truly is.   Use these tips/tricks and learn to master your Mind and you WILL Master SELF and your LIFE.  I speak from personal experience and YEARS of reading Fitness/ Success/Personal Development books and implementing these same things in MY LIFE.  The Wealthy/Fit/Successful all KNOW and USE the same techniques.  You can Succeed as well, as long as you put this into action.

So lets get started...

#1 Grab a pen and paper.  Write down the worst case scenario that could happen if you fail.  How would you overcome it?

#2 Write down your current self image.  How do you currently picture yourself?   Now as yourself "What do I want to look like?" and write down the details.

#3 Now go online and look for an inspirational physique thats your IDEAL physique.  Not one that you think is just reality, the one you would want if you knew you couldnt fail.  The one you would tell your magic genie to give you.  And print it out and place it on fridge, desk, wallpaper on computer, cell phone, mirror, pantry etc.  And start PICTURING that body as YOUR body.   Do this before each meal, before each workout and during each workout.  Each perfect meal, and intense workout is creating that Picture/Body.

#4 Write down you top 10 negative beliefs and rewrite them into Positive, Present tense phrases.  Place them on index cards or paper with your photos, desktop, mirror, fridge, panty and any other place you will see them often.  And everytime you see them, say it to yourself and FEEL it, visualize it.   You can this before each meal, before each workout and during each workout.  Each perfect meal, and intense workout is creating that Picture/Body.

#5 Believe in YOURSELF.  You CAN do this.  You CAN have the Body and LIFE you want.  But to create it, you must BELIEVE in yourself and Take the Actions Necessary to GET IT.   These Steps I just gave you are part of the necessary process to CREATE it.  So DO IT!   How bad do you want it?

That concludes the Lesson for today.  I wish you all success, and I want to hear about how this helped or results that you have received from implementing these steps.

I love to hear all your comments and success stories  :-)

I will close this with a link to a couple of the internets top motivational videos, my top two favs.

How bad do you want it?

The best motivation.  just listen

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"I have been trying to stick to diets and meal plans but I can never last for more than a week. Do you have any tricks up your sleeve that can help me stick to my plans?"

Oh I got tricks alright. Now the reason I chose this question is because, as you may have guessed, it's quite COMMON. People jump all up and down at the sight of a new diet and they manage to make it work for a week if theyre lucky, then GIVE UP.

So the first problem with you, is that you're TRYING instead of DOING. I can already bet your attempt is half-assed. To achieve this goal, you dont ATTEMPT, you dont TRY, you CHANGE your LIFESTYLE and DO! You BECOME, You LIVE your life like other FIT people would and DO.

How do you know if you are TRYING or DOING? Well, did you do the basics like...

Did you clean out your kitchen?

Did you throw away all junk and temptations? (That means go through ALL of your cupboards, fridge, cabinets like a hurricane and THROW out ALL Man-Made packaged, boxed, unnatural foods. That means no cereals, sweets, sodas, frozen dinners, pastas, rices, chips, breads etc.)

Did you buy all Healthy Clean foods made by Nature? (Veggies, fruit, Lean proteins, Good Fats)

Did you plan your workout Times/days for the week?

Did you pack your food for the day?

You didn't did you? Well then it's NO SURPRISE you can't last for more than a week. It's called PLANNING for a reason.

Ever heard the quote "If you Fail to Plan, Plan to FAIL."

To get the Body You must plan out your day and week. That means workouts Scheduled and meals PACKED.

This is the difference between TRYING and DOING. You're failing because you're TRYING, so STOP TRYING, and start changing your lifestyle and DO!

On top of that, you must have rules and punishments for when you break those rules.

Here are a couple Rules to live by....

#1 Write down EVERYTHING you eat. Its been proven that people that journal their food get 2x more results than those who dont. This not only makes you aware of your good and bad behaviors, it also is a deterrent of eating bad foods. The reason is because once its in writing its REAL, and most people dont like to face reality that they just ate 6 donuts in the breakroom. So knowing you HAVE to write it down, deters you from splurging. ALL super successful fitness people do this, includind Desiree and Me. And we are the pros, so you bet your ASS that YOU BETTER be writing it down if you want to succeed.

Rule #2 If you dont Cook, Pack and Prep your meals, you DONT eat. Going to a vending machine, or drivethru isnt an option for you anymore. Thats what the old Fat, Flabby, Soft, undisciplined you does, and thats no longer YOU. You are better than that now. Im sure after you starve for a whole day you'll never forget to cook, and pack your meals again. Besides a little fasting is sometimes good to shock your system.

Rule #3 Punishment Cardio. You have to do and EXTRA 1hr of INTENSE cardio for every 50 carbs you eat. I say carbs because thats what EVERYONE always wants to splurge on, whether its bread, sugary treats, soda, chips, pancakes, its always carbs. And those are BAD, Fat producing carbs.

So If for some reason you fall off track and splurge, you have to pay the consequences. You dont say "oh, Ill start over tomorrow.." Before you even take that first bite of that cookie, stop and ask yourself "Is this cookie worth doing an EXTRA hr of INTENSE cardio for?" I say EXTRA because you should already be doing 30-60mins up to 6 days a week as it is if you want a hot toned body. You will find when you stop and ask yourself this, you will quickly determine its easier to say NO to the cookie than to do an EXTRA hr of Cardio.

So make a Rule you HAVE to do Punishment Cardio for every 50 carbs you eat.

How do you know how many carbs? Look at the nutritional value on the package or go to and always assume its MORE than it says it is.

Rule #4 You dont relax until you've put the time in. You dont sit your butt on the couch, lay in bed or sit behind your home computer until you have EARNED your time to relax. That means NO tv, NO Facebook, NO Sleeping until you have put in a WORTHY workout effort that day. So that means get in the habit of getting up earlier and go before work, or going straight from work to the gym before you head home to wind down. And if for some reason you are home and realize you havent put the time and effort in to change your body that day, strap on those shoes and GO! NO EXCUSES! NO PROCRASTINATING!

There are your 4 NEW rules of fitness. I EXPECT you to have Self Discipline and HOLD yourself to these rules. Write them down, tell your spouse, friends, family to help hold you accountable.

You CAN do this. You CAN achieve success in fitness. To change, YOU must first change. And I just gave you the secrets why and HOW to fix it.

For more info check out this blog...

Thank you for taking the time to learn, grow and improve your life. I truly appreciate it and so does everyone who loves you.

Now you have answers, but nothing happens until you APPLY it and Take action. NO Procrastinating, start NOW.

Let me know about how much this helps you, I also want to hear about your success stats.

Daymond Sewall

Owner Phenomenal Fitness Inc

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Below is list of Businesses that I trust, they are either on our Phenomenal Fitness Team or part of my BNI Networking Group.  I have worked with,  am a customer/client of, or seen their work.  Thats why they are recommended.

I created this blog to share the love, not only do I want you to succeed Physically, I want everyone to be successful financially.  So I made this list so everyone knows who to go to when they need a product or service.

-Need to get a beautiful wedding or event planned?  Contact Vivian Milne  (949) 281-6550

-Need an awesome Custom Spray tan for an event or your swimsuit?  Contact Haley at South Coast Glow       949-951-GLOW

-Need promotional products for you business?  Like pens, backpacks, magnets, cups with your business name on it.  Contact Penelope Atkinson  (1 855 472 3776)

-Need Supplements like Protein, Multi vitamins, Pre Workout, Digestive health and any other sports performance need to help you achieve your goal?  Contact Joel Emman at Nutri-Stop 24481 Alicia Parkway Ste B2, Mission Viejo, CA 92691  949-436-8874

-Need assistance or consulting for  Contact Denis Horgan  310-497-3247

-Need Equity or Dept Partners interested in Healthcare Real Estate?  Contact Miles Carrington with Cornerstone Healthcare Properties 877-805-3333

-Need to get your Home or Office painted with high quality?  Contact Colleen Shimmons 949-231-2035

-Need an Accountant thats not going to leave any money on the table?  Contact Wendi Coley 949-412-4765

-Need Payroll Services for your business?  Contact Nikki Omid with ADP 310-951-5442

-Need Life Insurance to financially protect your family/business, just incase something bad happens?  Contact Mike Martley 949-440-5385

-Need to fix an ache, or pain in any joint, muscle or back?  Contact Dr. Micah Hamilton Chiropractor 949-586-8525

-Need a new Tv, Home Theater, Home music, Security system, cameras and all other audio video needs installed?  Contact Jaime Garau from Orange Coast audio/video  949-689-4458

-Need your home or business designed by and architect?  Contact Bruce Manzer  from Manzer and Associates    949-768-6546

-Need to get your automobile serviced/fixed or get new tires?  Contact John Guldalian from Finishline Tires and Auto  949-380-8511

-Need a new custom computer or computer services?  contact Bryant Troupe  949-459-1677

-Need a Business Attorney to handle your incorporation or the minutes you need to acquire annually?  contact Michael Peters  949-218-1040

-Need a Business Coach to help guide you and hold you accountable to achieve success?  Contact Mike Alpert   949-278-8652

-Need an Estate Planning Attorney for your aging family members?  Contact Joseph Geis  949-713-2607

-Need Custom fine clothing, like suits, dress shirts, slacks, shoes to feel confident, portray your success and maybe even impress your coworkers and clients?  Contact Trent Clark    562-678-0838

-Need a trusted and thorough Electrician?  Contact Kameron Elo with Elo Electric 949-350-5822

-Need a Financial Advisor to help you strategize your investments?  contact Martin Lombrano with Pence Wealth Management  310-329-3545

-Need a Realtor for a new home, short sale, relocation, investment property?     Contact Preeti Bhatal with Keller Williams Realty  949-246-4255

-Need a Broker for a new home or to sale your home?    Contact David Pingree Broker of Regency Realty  949-584-2555

-Need a tankless water heater, or a plumber for your plumbing needs?  Contact Mark Santana with Magna Plumbing  800-675-2564

-Need Health Insurance for yourself, your family or medicare?   Contact John Pack with Low Cost Health Insurance  949-400-4729

-Need business cards, brochures, banners, posters printed for your business?  Contact Frank Matsumoto with Minuteman Press  949-727-1711

-Need Auto or Home insurance?  Contact Colin McLaughlin with Liberty Mutual 949-444-4839

-Need a loan for your home?  Or do you need to refinance?  Contact Alan Neilson with ReQuest Home Loans  949-888-6484

-Need a Bitchin new Kitchen or Bathroom?  Contact Roger Mangrum with A Plus Kitchen & Bath 949-458-2108

-Need a website, hosting, development, ecommerce, internet marketing, or your current site redisigned/improved?  Contact Rolin Bass with Select Web Solutions 949-922-0897

-Need to feel better and see an accupuncturist?  Contact Anna Chang with New Life Healing Center  949-588-0158

-  Need some help getting your kids education up to speed and improve their learning ability?  Contact Brenda Lana with Pathfinders  949-713-2300

-Need to heal your skin and slow aging and look and feel younger?  Contact Beverly Pusatera with Rodan+Fields Dermatologists  949-374-2258

-Need a Dentist?  Contact Aria Irvani DDS  949-458-5858

-Need a Photographer to capture awesome shots of you or your family?(Does our photos)  Contact Derick Cirbus    714-334-7780

-Need to send people a card to show how much you appreciate them and care?   Contact Margie Metoyer with Send Out Cards  714-376-2878

-Need a strategic plan of action to improve your business?  Contact Matt Yonker   714-313-2202

-Need commercial banking services?   Contact Abel Solorzano with FirstCitizens Bank  (949)705-5731

-Need home equity lines of credit or a new checking account?  Contact Victor Orozco with Union Bank 714-323-9889

-Need reception assistance, conference and training facilities, and both executive and virtual offices by the hour, day, or month for you business?  Contact Virginia  Lorimor with WIN Opportunities Inc  949-502-4200

These are all people and businesses that I trust.  I have seen their work or been a customer myself.  I wrote this blog so we can all look here first for whatever service we need so we can help each other succeed.

Committed to Improving Your Body and LIFE

Daymond Sewall

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If you have issues with constant cravings there are a few reasons why and a few steps you can take to remedy your situation.



DON'T MISS A MEAL. You should be eating 6 small, portioned meals a day so you don't go longer than 2.5-3 hrs without feeding/fueling your muscles and body. This keeps your metabolism revved, hunger hormones in check, and your blood sugar levels stable.

DRINK TONS OF WATER. Alot of times that hunger is actually dehydration. Your body when dehydrated will send a hunger signal. So keep a goal to drink a gallon-2gallons a day(depending on size and activity level)

NEVER EAT CARBS ALONE/STAY AWAY FROM SUGAR(simple carb). Eating carbs releases insulin, eating carbs alone will SPIKE your insulin putting you body in a fat storing mode. Within 30-45 mins you will crash from low blood sugar and be craving more sugar and carbs putting yourself in another vicious cycle of fat storage. So always eat good carbs like fruit, oats, veggies but paired with Quality Protein, Good Fats. This will keep your blood sugar in check and put your body in a Fat Melting Mode.

SLEEP. Two hormones Leptin and Grehlin regulate appetite, and both are affected by how much sleep we get. So rest so they work properly. If your mind runs at 1 million miles an hour like mine does there is a new natural supplement known as GABA that will relax your nervous system and shut down your brain and you will sleep like a baby!

FIND SOMETHING ELSE TO SOOTH YOU. If you eat emotionally Focus more on the things you love, things you're grateful for, things you appreciate. Get you feelings more focused on the positive and what is going great instead of what's not. Find another outlet for your emotions. I've found when im stressed an intense run or cardio session floods my system with endorphins and it helps relieve stress and negative emotions.

TRACK YOUR MEALS:  If you're serious about getting in shape, serious about losing weight/toning up/getting ripped, understand your nutrition is where 80% of your results come from.  So what do you think you need to master?  Good Answer, yes your nutrition.  So to be able to master it you need to hold yourself accountable and tracking is a tool that works like a charm to hold yourself accountable.  When you know you have to write it down, you're less likely to give in to temptation and eat that candy bar, icecream, pizza and other sabotaging foods.  Its also to have a record of what you've eaten because you cant remember what time or what you ate yesterday all day.  And if you're not getting results its because you're not eating right or you're not working out enough or intense enough.  So Track your meals, its very simple just get a notepad, sticky note, cellphone app and write down EVERY MEAL as you're eating it.  "If you're bitin you're writin". Studies have proven over and over that people that track are 2x more successful than those that dont.  Impliment this and it will skyrocket your results.  Dismiss this and you'll only achieve a piece of your full potential.  So how bad do you want that body???  Then you better start tracking.  Write down the Time, What you ate, How much/calories.

Assess your hunger:  Next time you're hungry and its less than 2.5-3hrs since your last meal and you're not weak or tired, you're probaly EMOTIONALLY unsatisfied in some way rather than genuinely hungry.

STAY HUNGRY:  If you're trying to lose weight, tone up, or get ripped 6 pack you all have one thing in common, you have to BURN OFF FAT.  Now when you're calories are in a deficit because you're dieting, you're going to have a slight hunger all day if you're doing it right.  When you're body is forced to burn fat, it doesnt want to burn off its extra fuel tank so it will send you a hunger signal to feed so it doesnt have to.  So if you're eating Smart, every 2.5-3hrs 6x a day properly portioned food with the appropriate calories and Protein, carb and fat ratio and you're slightly hungry THATS GOOD!  Thats a sign you're burning fat!  So take a simple dose of Suck It Up and enjoy!

PUNISH YOURSELF:  If you happen to be weak and give in to temptation, dont beat yourself up and give up.  Just accept the fact that you're going to have to punish yourself physically to burn off the junk you ate.  So that means you're going to have to do an EXTRA intense bout of Punishment Cardio 30-45mins of HIIT or 60mins of moderate intense cardio for every 500 calories more that you ate.  This is on top of the cardio and weight training you already do.  So if you live by this standard, by indulging you must PAY you might be less likely to take that bite.

Start implementing these tips today.  You are the only one that can save yourself and change yourself.  Nothing changes until you take action

Check out Phenomenal Fitness latest summer promotion for Local OC residents that are determined to get the hottest body GUARANTEED




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The Right Time to Weigh Yourself

So when is the right time to weight in?

Well first off understand you want to use the scale as a compass — a tool that we use
when losing weight to see if we're on track or off track. It tells us what's going 
on with our bodies so we can effectively modify our regimen to ensure continued weight 
loss. It's just a barometer — no more and no less. It indicates whether or not we 
are going in the right direction or the wrong one.  You know what you did that week,
you know what you ate that you did awesome at or that you shouldnt have eaten and 
your scale and body will always tell you the truth and show every bad decision you
ever make.  

To use the scale effectively, you should weigh yourself once a week — at the same 
time, on the same day of the week, wearing similar clothing, and most 
importantly, ON THE SAME SCALE when doing it for a record.

I personally recommend you do it daily just to help use it as a tool to 
hold yourself accountable. Knowing that you're going to weigh in the next 
day you're less likely to indulge and eat that cookie because you dont 
want to see the scale go up. Dont be one of these people that avoids the 
scale because theyre afraid of reality, the only thing that can happen 
with that is that you will actually continue to gain weight slowly because 
you're not aware or holding yourself accountable. Thats like continually 
spending money without actually checking the balance in your bank account, 
you're going to be overdrawn. So weigh in!

The best time is a couple hours after you've eaten breakfast. Because
doing it first thing in the morning isnt your true weight, you're
depleted, dehydrated from sleeping, so a couple hours after your first 
meal will be your actual weight that you walk around at daily. Keep
in mind that weight loss may fluctuate on a daily basis, and certainly on
a weekly basis, because of hormones and fluid retention. 

But on the same note if you're eating like you are SUPPOSED TO consistantly
it should be showing a slight loss every day or couple days. 
As I always say "measurements dont lie, only you do."

So there you go, theres the answer.
For more information like this to get GUARANTEED results join Team
Phenomenal Fitness click below to find out more about our 21 Day Rapid 
Transformation program click the link below spots are limited. cut and 
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Committed to Improving Your Body and Life
Daymond and Desiree
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