Dearborn Boot Camp, Dearborn Personal Trainer, Dearborn Weight Loss

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          Learn How to Lose Weight Fast             

                 Dearborn Weight Loss                     

Hi, My name is Nick Lopez and I'd like to welcome you to Dearborn Boot Camp and Personal Training blog. I have helped hundreds of your family and friends right here in Dearborn/Dearborn Heights get in the best shape of their lives and I can do the same for you.

This blog is designed to help Dearborn/Dearborn Heights residents feel great, lose weight and add years to their lives.

I love being a personal trainer because it allows me to change lives. So let’s get started!

You'll discover simple, yet effective ways to help you lose weight fast without spending hundreds of dollars on stupid gadgets and diet pills.

If you're tired of spinning your wheels trying to lose weight, come back often because you've discovered the #1 Dearborn/Dearborn Heights weight loss site on the internet. In addition to the killer posts and articles on this blog, you'll also get resources, tips, ideas, and systems for losing weight fast. Best of all, you'll get information that you can apply today and get results now!

Whether you want to lose 10 lbs or 100 lbs of weight, or if you just want to know how to live a healthier life - this is the resource site for YOU.


Many people turn to cereal as a quick and easy breakfast option. But finding an all-around healthy cereal is no easy task. As you walk down the grocery store isle, countless cereal choices stare you in the face.

Which do you choose—a kid-friendly package or the one high in fiber? Each cereal claims its own health advantage. Some are high in vitamins and minerals, are low in sugar, or are made with whole grain; while others are rich in fiber, lowers risk of heart disease, and are low in sodium. But here’s the tricky part.

While a cereal may claim to be full of vitamins and minerals, it may also be extremely high in sugar. And another cereal may claim to be made of whole grains, while also being full of artificial colors and flavors.

The next time you’re shopping for cereal, look for one that meets all of the following criteria, and your family’s cold breakfast will be made as healthy as possible.

Made With Whole Grains

The main thing to look for on the nutrition label of a cereal is whether it’s made from whole grains. A cereal box may say it’s made with whole grains but only contain a small amount.

Look at the list of ingredients for a clearer picture. In cereals with plenty of whole grain, whole grain is the first ingredient listed. Common whole grains for cereal include whole grain oats or wheat.

Rice or rice flour is not a whole grain. Also, be wary when you see boxes that advertise how many grams of whole grain they contain. Compare the grams of whole grain to the serving size.

A diet with plenty of whole grains will lower your risk of heart disease, diabetes, and weight gain.

Rich in Fiber

Cereals made of whole grain or bran are a good source of fiber. Adults should eat 20–35 grams of fiber a day. Look for a cereal that has at least 5 grams of fiber per serving. If your breakfast isn’t high in fiber, you’re probably not getting enough. Watching your waistline?

Fiber helps you feel satisfied for longer, which keeps you from snacking, overeating, and ultimately gaining weight. Fiber also keeps your digestive tract healthy and lowers your risk of heart disease, high cholesterol, and diabetes.

When cereal shopping with fiber in mind, beware! Some cereals may advertise high fiber content, but if the cereal isn’t made primarily from whole grains or bran, the fiber in the cereal does little good for your body.

Low in Sugar

If the ingredients listed on your cereal box look like the ingredients listed on your package of cookies, it’s time to switch cereals. Added sugars contain no nutritional value and only contribute to weight gain. A cereal label will tell you how many grams of sugar it contains.

However, this number includes both natural sugars (from whole grains and fruit), so it’s difficult to know how much added sugar a cereal contains.

If a cereal has 20 grams of sugar per serving, multiply that by four (there are four calories in a gram of sugar). This means there are 80 calories per serving just from the sugar. Women should eat no more than 100 calories of sugar a day and men less than 150.

Added sugars are often disguised in the ingredient label as high fructose corn syrup, corn sweetener, syrup, molasses, and words ending in “ose.”

Cereal with real fruit is high in natural sugar, but this is a healthy kind of sugar. Just beware of fake fruits. Look on the nutrition label to find the specific kind of fruit that the cereal claims to contain.

Those “strawberries” in your cereal may not be strawberries at all. They may be a ball of food dye, flavoring, and gelatin.


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Lose weight the healthy way following pregnancy.

You see pictures of celebrities following the births of their babies and wish you could look like them. Weeks after giving birth and they appear back to a size two. Take heart, because these pictures are usually faked and Photoshopped.

It is virtually impossible to slim down only a few weeks after pregnancy, but women all over the world think if those actresses can do it, then it must be possible.

However, it is both unrealistic and unhealthy for the average woman to lose baby weight so quickly. Unlike celebrities, most women don’t have personal trainers, nannies, and chefs to assist them in getting back into shape. Strict diets and intense exercise programs are dangerous for new moms—especially if they are breastfeeding, delivered via C-section, or had a rough pregnancy. Plus, they can easily leave you feeling even more exhausted and overwhelmed than you do already.

Slimming down following pregnancy is possible, it just may not happen as fast as you’d like. Here’s some advice about losing those pregnancy-induced pounds.

Don’t Rush It

Your body just grew and birthed another human being. It needs time to heal and regain its energy. You shouldn’t even consider dieting until after you’ve had your six week check up.

If you’re breastfeeding, eat no less than 1,800 to 2,000 calories a day in order to keep up your strength and milk supply. You may feel hungrier than usual, but eating for two doesn’t mean eating two servings of everything. Breastfeeding moms need only 500 extra calories a day than usual. Rather than counting calories, eat when you’re hungry and stop when you’re full. Remember, many moms are surprised by how quickly they lose their pregnancy weight just by breastfeeding.

Moms who choose not to breastfeed can begin dieting after six weeks. Just be sure to eat enough calories to meet the physical demands of caring for a newborn.

Thumbs Up for Exercise

While postpartum dieting gets the thumbs down, exercise gets the OK. When you feel strong enough, exercise is beneficial to burn calories, increase your energy level, and lower your chances of developing symptoms of postpartum depression. If you had complications during pregnancy or delivery, it’s best to get your doctor’s approval before strenuous exercise. Other women should wait at least six weeks before doing exercises that place stress on your joints such as jogging or tennis.

Get Out the Stroller

One of the best workouts for new moms is walking. Start off as slow as needed and increase the pace when you feel up for it. Walking is also an activity you can do with your new little one. Strap your bundle in the stroller and you’re good to go. Most babies love being outdoors, just dress him or her appropriately for the weather.

Just as it takes time to regain your pre-pregnancy weight, it may take six months or more to get back to your pre-pregnancy fitness level. So take your time. With regular exercise and a healthy diet, you’ll be able to slowly work those extra pounds off.

Work Your Core

Where’s your baby weight? For many women, it’s around their middle. This weight can be difficult to lose, but it is possible. The muscles in your abdomen may be stretched out and weak, so it’s important to spend time working your core and back muscles.

Again…Take it Slow

Give your body time to return to its former shape. Aim for weight loss that’s slow but steady. Your primary focus these days should be on your new little one. Your perfect body will come soon enough. Cherish the early days of your baby’s life, as they’re gone too fast to be worrying about counting calories.

Learn Your New Body

Done everything under the sun to regain your pre-pregnancy body with no results? Relax. Babies change everything. Including your body. You can still get fit and have good health, but regaining your old belly may be impossible. Learn to accept the fact that babies change everything and get back to enjoying life!


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So I’m hoping you’re a normal productive member of society, you either have a job or go to school, or both. You may also have kids or have the responsibility to take care of other loved ones in your life.

If for some reason you don’t fall into this category, good luck in life.

Anyways, the point I want to make is that everyone is busy. We all have shit to do and take care of on an everyday basis.

Why does this matter?

Because it’s VERY easy to get stuck in a rut when it comes to working out and losing weight. It can seem mundane and monotonous, even if you change your workouts up and change the healthy foods you eat!

So if you’ve ever felt like this, I want you to ask yourself this ONE question:

“Do I know my why?”

“Know Your Why” is a motto that Washington Redskins Quarterback Robert Griffin III lives by. I borrowed this from him.

KNOW YOUR WHY basically means Know Why You’re Doing Something!

And also to never forget that reason.

You didn’t just wake up one day and randomly say “oh I think I’ll start exercising and eating right today.”

You did it for a reason! Do you remember why you started? Have you forgotten already?

And don’t give me the whole “oh I just want to be healthier.”

That’s bullshit! EVERYONE would like to be healthier.

WHY do you want to be healthier? Why is that important to you?

Drill it down to the very specific. Dig deep and really think why you’re doing this.

Everyone has a different reason, but I’ll share some of the most specific and powerful ones I’ve came across as a personal trainer.

“I want my husband to look at me like he used to.”

“I want to be around to see my kids grow up, I can’t keep up with them.”

“I’m getting married in ____ months and I want to look good in my dress!”

“I want to wear whatever I want and not buy ‘cover up’ clothes!”

“I want to have a girlfriend/boyfriend/husband/wife, I’m sick of having no confidence.”

I could go on and on…but you get the point. It goes BEYOND just the number (lbs lost, inches lost, sizes lost).

Think of how you’d feel if you looked exactly the same in 3 months from now…

Sucks doesn’t it?

Now think of how different you’ll look in 3 months if you DON’T QUIT!

Better huh?

Now stay focused and KNOW YOUR WHY!

Take it one day at a time, be better than you were yesterday and you’ll be just fine :)


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How would you like to have a perfect start to every morning?

Here’s some tips to get out of the house happy, whole, and on time.

You had to coax your teenager out of bed. Your son couldn’t find his shoes. Your husband needed his shirt ironed. You ran out of milk right when your daughter is ready to eat breakfast.

Sound like a morning you’ve experienced? Getting everyone ready and out of the house on time can be a stressful event. Those rare mornings when everyone is cheerful and everything goes smoothly are like something out of a dream.

Why can’t more mornings be stress-free? Whether it’s too little time, a lack of sleep, or just bad luck, rough mornings are expected.

But here are some tips to make good mornings the norm rather than the exception.

The Night Before

A good morning starts about 12 hours before the morning. For things to go as smooth and hassle-free as possible, it takes a little planning and preparation. Part of your kids’ bedtime routine should include laying out clothes, socks, and shoes that are to be worn the next day. Homework should be finished and backpacks packed and set by the door.

It’s not just the kids who need to prep the night before. Adults should also. Lay out clothes for the next day. No more trying on three outfits before choosing the one you like. Make sure clothes are cleaned and ironed, and finally, take a shower before bed so you don’t have to in the morning.

No one wants to wake up to a messy kitchen. A sink full of dirty dishes is a depressing sight first thing in the morning. Make the morning more pleasant by washing dishes the night before. While you’re at it, check on breakfast and lunch food supplies to make sure you have what you need.

Want an even easier morning? Make lunches the night before. Kids can take part in this routine. Anything that doesn’t require refrigeration can be packed in their lunch boxes.

Consistent Bedtime

It’s amazing what a good night’s rest can do for everyone’s attitude in the morning. A regular bed and wake time each day helps ensure quality sleep, feeling refreshed in the morning, and having an easier time getting out of bed.

School-age kids need 10–11 hours of sleep a night, teenagers need 8.5 to 10 hours, and adults need between 7 and nine hours. Adjust bedtimes to ensure everyone is getting the sleep they need for a good morning.

Create a Routine

Kids function best when they know what’s expected of them and when it’s expected. This is why routine is so important. Every morning should progress in a similar manner.

It will possibly look a little different for each family, but for kids it may go something like this: turn off alarm, get dressed, put on shoes, do hair, eat breakfast, brush teeth, get jackets on, gather backpacks and lunch boxes, and go out the door. Kids begging to watch television? No screen time until they’re completely ready to go!

Remain Calm

If you’re rushing around like a chicken with its head cut off more mornings than not, it’s time to reevaluate your routine. Start preparing at night or wake up a few minutes earlier than usual.

Remember—your kids pick up on your stress. Seeing you frazzled can stress them out and cause them to act out. When you’re struggling to get out the door, this is the last thing you need. When things get hectic, remain calm for your sake as well as your kids.

A Team Effort

Getting out of the house in a timely manner is a team effort. All it takes is one lost shoe to throw everyone off. If one person is ready, he or she should help others get prepared for the day. Though they can’t do everything, kids need to pull their own weight and learn responsibility and discipline. Mom and dad shouldn’t be relied on for everything. School-age kids should know how to dress themselves and pour their own cereal.

Team players encourage each other in their race to the finish. Stay positive and reward good efforts. Pretty soon, the good mornings will outnumber the bad!


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Improve your memory with these tried and true techniques.

Oh, if you only had the memory of a child! Kids can memorize and remember facts so easily. They remember conversations you had months ago, nail down their times tables in a matter of days, and spout off the bones of the body as if it’s no big deal.

Well, you may not consider yourself to be elderly, but that doesn’t mean your brain is working at the speed of kid. Seeing an old friend and not being able to remember her name or being unable to recall a phone number you’ve dialed so many times are unnerving experiences.

Yes, aging plays a role in memory loss. Each passing decade, the part of the brain responsible for memory (the hippocampus) shrinks five percent. In addition, as you age, your body produces less and less of a key neurotransmitter involved in learning and memory.

However, these facts shouldn’t depress you. Your brain still has the power to learn and retain new information. By incorporating the following techniques into your daily life, you can enhance your memory capabilities.

Exercise Your Mind

Muscles that don’t get used will shrink and turn to flab. The same goes for your brain. A strong mind is one that’s used a lot. Sitting on the couch watching TV all day isn’t going to do much for your brain. In order to keep your memory sharp, do activities that stimulate your mind. Do a daily crossword or sudoku puzzle, read the newspaper, practice a musical instrument, volunteer in the community (communicating with others and facing new situations helps your brain), and play online brain-training games.

Exercise Your Body

Regular physical activity is vital for a strong, healthy brain. Obesity increases your risk for Alzheimer’s disease and stroke, both which are responsible for damaging your brain. Clogged arteries strain your heart and prevent adequate amounts of blood to flow to the brain. Exercise combats this by increasing blood flow to all parts of the body and delivering the oxygen and nutrients the body needs for optimal functioning.

Don’t believe it? Research has shown that people who exercise have bigger brains! Get 30 minutes of exercise on most days of the week and your brain will stay as large as possible. Go for a walk, ride a bike, or go swimming—whatever you prefer. Just get moving!

Treat Depression

Long-term stress, anger, anxiety, and depression are harmful to the areas in your brain that handle memory. One symptom of depression is trouble concentrating. Without concentration, you’ll have trouble learning new things and will forget things.

Depression and other stressors increase the body’s production of cortisol. High levels of this hormone diminish the size of the hippocampus. If you’re depressed, talk with your doctor about treatment options and learn healthy ways to manage the other stress in your life.

Have a Drink…or Two

The connection between alcohol and memory is complicated. Too much alcohol can have an immediate negative effect on brain function, and abusing alcohol damages your brain cells. On the other hand, if you are able to drink in moderation, go for it. A drink or two a day for men and women who are not pregnant is actually beneficial to memory and cognition. Studies have shown that one to two glasses of wine a day may reduce your risk for developing Alzheimer’s by 45 percent.

Go to Bed Earlier

Getting enough hours of quality sleep each night is a great way to improve your memory skills. It’s during sleep that your brain registers short-term memories into long-term ones. Additionally, as you sleep, cerebrospinal fluid is busy flushing toxins out of the brain to keep the brain healthy. It’s no wonder that you’re more able to stay focused, energized, and on the ball when you’re getting plenty of shuteye.

Seek Help When Needed

Slight memory lapses every now and then are disconcerting, but probably nothing to worry about. But if memory loss is interfering with your daily life and causing you anxiety, see your doctor.

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(Get in Shape and Help Dearborn’s Homeless Animals!)

shelter image

Dearborn, MI – January 9, 2013 Nick Lopez, CEO/Founder of Dearborn based Weapons 4 Weight Loss, a Dearborn fitness boot camp/personal training program, is going to donate $1000 to Friends For The Dearborn Animal Shelter in order to help local homeless animals. Lopez will accomplish this by donating $50 for every new client that joins his fun, high-energy boot camp program from January 15 to Febuary 15.

Claim your FREE week of boot camp ===> CLICK HERE

“I’m finally in a position to donate back to the community. The shelter does so many great things, with their help, I’m now able to help more people lose weight AND help all these animals find a loving home.”  Lopez said.

The Weapons 4 Weight Loss program is perfect for any fitness level and incorporates fun, fat-burning exercises in an addictive sweat-inducing workout. A full nutrition guide and personalized meal plans are also included to ensure maximum fat loss.

The mission of the Friends For the Dearborn Animal Shelter is to provide loving care and sanctuary to animals, encourage adoptions and reunions, and promote respect, responsibility, and compassion for all animals.

The indoor fitness camp meets Mondays through Friday at 6:30am and Tuesdays through Fridays at 8pm at Sokol Cultural Gymnastic Center in Deaborn Heights. New times and locations will be added in the coming weeks.

Sessions include muscle strengthening and toning, cardiovascular conditioning, core stabilization, balance and flexibility training. Lopez guarantees twice the calorie burn in half the time of traditional health club workouts.

To get started with the Weapons 4 Weight Loss Bootcamp Program please contact Nick Lopez at (313) 686-1989

Claim your FREE week of boot camp ===> CLICK HERE


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Following a head injury, there are many things of which to be concerned. Top on the list is often a concussion. An injury to your brain that affects the way your brain works, a concussion can be scary business and should be treated seriously. So if a concussion is suspected, seek medical attention as soon as possible.

Whether a person is severely shaken or has a blow to the head while playing contact sports, suffers from a bad car accident, or takes a hard fall, how can you know if he or she has suffered a concussion? Here’s what to look for following a head injury and what you can do to reduce the risk for long-term injury.

Altered Consciousness

It’s often difficult to tell if someone has suffered a concussion because symptoms may not appear immediately but may take several days or weeks to present themselves. In fact, a concussion can result with an injury that seems relatively minor. There may be no outward sign of trauma or cuts, bruises, or a bump where the head was impacted, but a concussion may be lurking.

Since a concussion is a brain injury, it will temporarily alter a person’s feelings of consciousness, thoughts, and normal brain function. Dizziness, unusual tiredness, ringing in the ears, and confusion are common. Most concussions do not result in loss of consciousness.

What to Watch For

Perhaps your son plays football and sustains a blow to the head. Maybe your toddler fell off the top bunk. If you’re worried a concussion is possible, look for the following symptoms:

  • nausea or vomiting
  • seizures
  • confusion
  • difficulty walking, loss of balance, or decreased coordination
  • weakness or numbness
  • slurred speech
  • trouble sleeping or being overly tired
  • loss of short-term memory
  • headache
  • sensitivity to light
  • unable to taste or smell
  • unusual irritability or crankiness
  • fuzzy vision or unevenly sized pupils

If you notice any of these symptoms following a head injury, seek medical attention. There’s no such thing as a “minor” brain injury, so all concussions should be evaluated by a professional. If you’re unsure if there’s a concussion, play it safe by calling a physician anyway.

Diagnosis and Treatment

To determine if someone has a concussion, the doctor will perform a neurological exam and brain imaging tests (usually a CT scan). It may take time, but most people experience a full recovery following a concussion. Unfortunately, severe cases may lead to long-term memory and problem-solving impairments. The more concussions a person experiences in life, the greater the risk of long term damage. (So football, rugby, and other contact sport players beware!)

With a concussion, the most important treatment is rest. Taking it easy and avoiding activities that require focused attention (playing video games, watching TV, or using the computer) will help your brain heal. Tylenol can be taken to relieve headaches.

The most dangerous type of concussion is one that happens soon after a previous concussion before the first one has had time to heal. In such a case, a concussion may cause permanent brain damage or even death. This is why rest is so important following a concussion. Recognize when you’ve suffered a concussion and avoid activities that put you at risk for subsequent blows to the head until you are sure a concussion is fully healed.


While you can’t avoid all concussions, there are steps you can take to lessen the likelihood of head injuries. A good first step is to always wear a helmet while participating in any kind of contact or dangerous sport or when riding a bike.
Additionally, never dive in a pool that’s less than 9 feet deep, wear a seat belt whenever you’re in a moving vehicle, and never drive intoxicated. Inside your house, take steps to ensure your home is as accident proof as possible. Keep the floor clear of toys, secure area rugs, install safety gates and handrails on stairways, and pad sharp corners.

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Ever suffer from back pain? A long day at work, heavy lifting, a new workout, an uncomfortable mattress, or even chores around the house can cause an aching back. You may feel like taking it easy, but staying active with back exercises will help relieve back pain and bring healing faster than rest.

If you’re prone to back aches and pains, these stretches are for you. Just 10 to 15 minutes a day of these simple exercises will stretch and strengthen your back muscles as well as surrounding support muscles. And lucky for you, most of these exercises are done on the floor with little to no equipment needed. Repeat each exercise three times at least once a day.

Do note that if you’ve suffered a back injury or have osteoporosis, consult with your physician prior to doing these stretches.

Lower Back Rotation

Get on the floor and lie on your back. Bend your knees and place your feet flat on the ground. While keeping your shoulders against the floor, roll your knees over to the left side. Hold this position for 10 seconds, and then bring your knees back up. Now roll your knees over to the right side and hold.

Knee to Chest

In the same position on the floor as the lower back rotation (on your back with knees bent), take both hands and reach down and grab your left knee. Pull it up toward your chest and hold it there for 20–30 seconds. Return to the starting position. Now pull the right knee up toward your chest and hold. Lastly, pull both knees at the same time and hold.

As a variation, work another back muscle by crossing your right knee over your left knee and raising your left knee toward your chest. Switch legs and repeat.

The Bridge

Another back exercise is the bridge. Again, start by lying on your back, knees bent, feet flat on the ground. Keep your head and shoulders on the ground and contract your abs and glute muscles. Raise your hips up toward the ceiling and hold this position for about 30 seconds and lower. Repeat.

Arch Like a Cat

On the floor, get on your hands and knees. Let your back and belly lower toward the floor. Slowly raise your abs toward the ceiling, making an arch with your back. You’ll look like a scared cat. Lower your abs down, and repeat several times.

Seated Lower Back Rotation

To do this exercise, get off the floor. Sit up straight in a chair with your right leg crossed over your left leg. With your left elbow against the outside of your right thigh, twist your torso and stretch toward the right side. Hold for 10 seconds, and then repeat on the other side.

This is a good back exercise to do several times during the day if you’re sitting at a desk for long periods of time.

Hamstring Stretches

Lower back pain is often caused by a tight hamstring muscle. Lie on your back with your legs straight. Bring your left knee up to your chest, then straighten your left leg and lift your foot towards the ceiling. Lower your leg back down, and repeat with your right leg.

Another exercise you can do while sitting in a chair is a hamstring stretch. Sit on the edge of the chair, straighten one leg and lift your foot as high as you can.

Bird Dog

Stretch and strengthen your back muscles as well as your core and abdominals with the bird dog exercise. Get on your hands and knees with your wrists under your shoulders and your knees under your hips. Point your fingers forward, and keep you back straight. Lift your left arm straight in front of you at the same time you lift and straighten your right leg behind you. Lower, and then raise your right arm and your left leg. Continue alternating sides.

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Let’s face it, no one is perfect. One big mistake while trying to lose weight could set you back weeks, or even months….you might even prevent yourself from achieving your goal altogether!

They say experience is the best form of education, so today I want to share with you my 3 BIGGEST mistakes I’ve made while trying to lose all my weight. You may have already made these yourself, so learn from your mistakes!

#3: Lack of Effort With Nutrition

The heaviest I ever weighed was about 245lbs. I started losing weight by just moving around more and being active. I worked as a bagger at Kroger and was ALWAYS on my feet working 30-35 hours a week.

That first year, I dropped about 20 lbs FROM JUST THAT ALONE. I didn’t workout at all and I still ate whatever I wanted (which was complete shit).

Sounds great right?

Well the more weight a person has to lose, the faster it will come off in the beginning. So then why was this a bad thing?

Because I assumed that I could eat whatever I wanted and STILL keep losing weight.


What ended up happening is I entered the dreaded plateau. My weight loss came to a screeching halt and I got frustrated and was about to say screw it and quit.

Yes I know it can be a pain in the ass, but you NEED to pay attention to what you eat and make a good faith effort because if you don’t, you WILL PLATEAU. I can promise you that.

If your workouts and nutrition are locked in from the very start, your weight loss will damn near double in pace. Make every day count.

#2: Comparing Myself to Others

When losing weight, it’s VERY easy (and almost instinctive) to compare yourself and your journey to others.

I would look at other people in the gym and just wish why I couldn’t look like that, lift as much as they can or have as much cardio endurance as they do.

I always had a grudge against people that were fit and in shape because I felt like they have been like that their entire life. Most of the time that’s simply not true.

All fitness models (male and females) work extremely hard and are VERY dedicated to keep their bodies in top shape. NOTHING worth having ever comes easy, that goes for anything in life.

I would frequently lose motivation because I felt like I couldn’t measure up to other people’s standards, I couldn’t lose weight as fast as I heard other people doing it.

You NEED to understand that every single person’s story and journey are different.

You are going to lose weight at a different pace than everyone else. But the important thing is that YOU ARE LOSING WEIGHT. Understand that if you quit, you will NEVER get what you want. It’s that simple.

Learning how to stay motivated is absolutely critical in this entire process. It’s one of those intangible skills you MUST have.

And last but certainly not least….my #1 mistake I’ve made….


Those that know me on a personal level know that I have absolutely no patience with anything in general.

However now with weight loss and fitness, I do. That’s my job and passion so given my journey I’m able to empathize with a lot of my clients because I’ve been there and know exactly what it feels like.

But with 99% of the other things in life (especially little kids!) I have ZERO patience.

I think we live in a world of instant gratification. Technology has allowed us to communicate with people across the world in a matter of seconds. Usually, if we want something (physical or otherwise) we can get it, buy it or do it.

Unfortunately weight loss does not work like that.  Humans are fat storing machines and it’s obviously much easier to gain weight than lose it.

I was no exception back when I was fat. I wanted everything right now. I wanted the results from all the infomercial gimmicks and gadgets I saw. All the stupid diet pills and weight loss supplements that ended being proven to be complete bullshit and waste of money.

I don’t really blame people for being this way, “instant results” are all around us thanks to the media and advertising from the supplement industry.

If you’re like most people, you haven’t been happy with your body in months or even years….perhaps even NEVER!

So then you must accept that you’re not going to drop 3 pants sizes in a month, lose 50 lbs in 3 weeks and get completely ripped in 5 weeks.

I know it sucks, but this shit takes time!

But I can promise you, that as long as you don’t quit, you WILL get the body you want.

Remember why you started this crap in the first place. You want to look a certain way and feel a certain way right?

Remember the last time your body made you feel uncomfortable? The last time you had to buy that “other shirt” because the one you really wanted showed off your belly fat and muffin top?

It sucks doesn’t it? SO WHY WOULD YOU EVER QUIT?!

Doesn’t make sense…so don’t do it!

That’s it. Post over, now go workout!


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What you should know about plastic.

Everywhere you look, you see something made of plastic. But it wasn’t long ago that plastic began to get a bad rap. Drinking out of plastic containers, eating food packaged in plastic, microwaving food in plastic dishes, or heating plastic baby bottles all became another cause for concern. Maybe you were one of those who threw away all your plastic Tupperware, plates, cups, and utensils altogether for fear you were poisoning yourself and your family.

However, a new type of plastic is available that advertises itself as a safe alternative and is deemed BPA (bisphenol A) free. But is this really a safe type of plastic? What about the many other types of plastic that package or touch our food? If you’re one of the millions concerned about the safety of plastic, here’s what you should know.

The Plastic Leak

Teeny tiny amounts of plastic get into your body from the food you eat. When plastic touches your food through preparation, packaging, or contact with dishes or utensils, it leaks out trace amounts. When plastic is heated or comes in contact with salty, fatty, or acidic foods, it releases even more chemicals.

Unfortunately, the health dangers of this leached plastic haven’t been adequately studied. Scientists can’t tell for certain how safe plastic is because it hasn’t been proven completely unsafe. They have determined, however, that two types of plastics known as BPA and phthalates are possibly dangerous. Most food or drink products made with these chemicals should be taken off the market.

Behind BPA

Found in water bottles, baby bottles, and the lining of canned goods, BPA seeps into drinks, formula, and canned foods, and then into your body, and finally into your blood. Along with other plastic chemicals, BPA is harmful to your hormone levels—especially estrogen. Under investigation, this chemical may increase your risk for reproductive problems, heart disease, diabetes, and liver problems.

Limit your exposure to BPA by eating less canned goods and eating more fresh or frozen foods. Also, don’t feed your baby formula packaged cans or from a bottle containing BPA, and don’t drink out of plastic bottles made from polycarbonate. (They’ll be marked with a PC or a 7.) Instead, look for bottles labeled as BPA-free.

Phthalates Aren’t Preferred

Countless consumer products are made of phthalates and many foods are packaged in this type of chemical. (It is often used to cling-wrap deli meats, cheeses, and other foods.) Banned in Europe and nine other nations, phthalates are so common in the U.S. that particles are found in the air we breathe and trickle into the food we eat.

Similar to BPA, phthalates mess with your hormones, but phthalates affect testosterone. High levels of the chemical block testosterone from doing its job, lower sperm count, and cause genital abnormalities. Although officials say levels are too low to cause concern, you can make up your own mind.

The prevalence of phthalates makes it difficult to avoid, but you can limit your exposure by not buying products made of polyvinyl chloride that should be labeled PVC (think of the pipes in your house) or with a 3.

Other Dangers

The same harmful chemicals used in certain plastics are also used in nonstick cookware. When these pots and pans are under high heat, they can release toxic chemicals into your food. They can also kill a pet bird.
Keep the following tips in mind to avoid these poisonous chemicals:

  • Avoid preheating an empty nonstick pan on high heat. Cook your food at as low a temperature as possible.
  • Keep your exhaust fan on over the stove while cooking.
  • Use cast iron pots and pans if possible.
  • Avoid eating fast food or microwave popcorn.
  • Don’t put plastic wrap or plastic containers in the microwave.
  • Buy a dishwasher with a stainless steel interior.
  • Avoid plastics labeled with the numbers 3 or 7.
  • Store food in glass containers.>
  • Throw away any scratched plastic containers.
  • Wash plastic dishes and utensils by hand.

Many plastics are declared by experts to be safe for your family, but until recently, so were BPA and phthalates.

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