BOOK UPDATE (Kindle-Print-Audio) Chapter 1 Audio

Hello everyone, A quick update on the book: Print: The printed book can now be purchased from here. The printed version should be available on Amazon by the end of the week, September 29, 2017. Kindle: The Kindle Version has been updated. If you have already downloaded the book, your copy will be updated in the near future. Amazon is working through some technical issues. … Continue reading BOOK UPDATE (Kindle-Print-Audio) Chapter 1 Audio


The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!!

The book contains:
•7 Change Strategies for Adopting a Healthy Lifestyle
•A Flexible Diet Program that Doesn’t Put Any Foods Off-limits, including Alcohol
•20-Week Workout Log with Progress Assessments (Downloadable PDF)
•3 Strategies for Resetting your Body Weight Set Point to Keep the Weight Off
•A Training Program Based on Science, not Bro Science.
Continue reading The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!!

The Habit of Success – Eat That Frog!

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eat that frog

Brian Tracy, author of the highly successful book Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time recommends you get in the habit of doing your most difficult task, first thing in the morning, without delay.

The book’s title alludes to a famous Mark Twain quote, “Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day.” His three step process, the “The Three Ds of New Habit Formation”, is decision, discipline, and determination. Continue reading “The Habit of Success – Eat That Frog!”

Building Muscle and Strength Made Simple – The 3 to 5 Program

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One of the simplest program designs I have come across is the 3 to 5 Strength Building Plan. I found it in Kettlebell Rx by Jeff Martone. Perform 3 to 5 weekly strength training workouts. Perform 3 to 5 basic exercises in a circuit. Perform 3 to 5 sets of each exercise. Perform 3 to 5 controlled repetitions per set, stopping one or two reps short of failure. Rest 3 to 5 minutes between sets and shake out the tension in the muscles. It’s as simple as it is effective. Probably better than 95% of the programs you’ll find in the current Muscle and Fiction magazines. Continue reading “Building Muscle and Strength Made Simple – The 3 to 5 Program”

Use your Smart Phone to Lose Weight

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Instead of wasting your time watching mindless videos on Facebook, you can use your smart phone to get in shape. Your phone can be used to form healthy habits, create a caloric deficit, maintain motivation, increase the intensity of your workouts, log your workouts, track your progress, and more. Don’t believe me? Read on.

Form New Healthy Habits that Lead to Fat Loss

Your smart phone can be used to set-up reminders and track your success at completing the three daily habits that will transform your body:

1)    weighing yourself each morning

  1. Each morning, after using the restroom, step on the scale and weigh yourself.
  2. Bodyweight can fluctuate significantly from day to day. Use weekly averages to find a truer trend in bodyweight from week to week. Bluetooth scales that sync with the MyFitnessPal app make this easy.

2)    exercising, and

3)    logging your food intake Continue reading “Use your Smart Phone to Lose Weight”