How To Prevent Heart Attacks In Carson City

Want to prevent a heart attack?

Eat walnuts.

Researchers even found an inverse relationship between eating walnuts and ALL deaths

Now, I'm not entirely sure how eating more walnuts will protect you from a poorly packed parachute, but it IS a super healthy food.

Walnuts Help You Survive Everything!

Here's the deal: Walnuts are a rich source of plant-based Omega-3s. (Remember those? We talked about the benefits of Omega-3's yesterday)

Not enough? Walnuts are also chock-full of sterols, which reduce cholesterol, and arginine, which is good for your blood vessels.

And antioxidants? Walnuts got 'em! The highest of any nut, in fact.

Magnesium and copper? (Two things you're probably deficient in...) Walnuts are a good source of both.

How to eat them? On salads. In oatmeal. Or, my favorite, plain.

How much to eat? 7 ounces, or an ounce a day, on average.

Now, make sure to take a minute and think of all the ways you can add walnuts to your eating plan next week.

And tomorrow I'll help you find another SUPER food.

Until then,

~ Luke Wold

Carson City Fast Fat Loss Plan

There is a reason few people reach their goals and make their dreams come true.

Know what that reason is?

It's because they actually HAVE goals written down. The vast majority of people on this planet don't.

And not only do people that achieve goals actually set goals, they also create a a plan to make sure they make things happen.

So where does that leave you?

Do you keep telling yourself you are going to "lose some weight?" Or do you have specific goals and a plan to reach them?

Do you have a plan for what you're going to eat each day so you're not tempted to fill up on fast food? Do you have a deadline for when you're going to reach your goal?

Here's another one: you KNOW you need to be eating breakfast every day. Do you have nutritious food in the house you PLAN on eating each morning?

If not have you looked into taking advantage of a meal replacement shake like Prograde Lean?

This is YOUR life. Whether you want your body to look better naked, you want to improve your health, you want to have more energy, or whatever your goal is, you MUST have written goals and a plan to achieve them.

Best,

~ Luke

PS - Fail to plan, plan to fail. Life is easy when you plan for it to be.

How To Lose Ugly Body Fat With Natural Foods

Yesterday we covered a very simple 3 step nutrition plan:

1. Find the very best foods for a lean, toned body and vibrant health.

2. Buy a week's worth of these foods on Sunday

3. Eat them all by the next Sunday

Simple AND effective!

Today's great food choice is Wild Salmon.

You see, regular salmon get good grades, have lots of extracurriculars, and are college-bound.

Wild salmon, however, drive a Pontiac Firebird, listen to Journey, and go drinkin' by the resevoir on the weekends.

Any Way You Want It, That's The Way You Need It

Just kidding.

You want to eat the kind of salmon that come from the wild ocean, not from a farm.

Here's the deal: Farm raised salmon are fed corn and grain (basically they're eating cat food) and they develop fatty acid profiles that aren't much different then most farm-raised animals.

What I'm saying is that farm raised salmon is deficient in Omega-3 Fatty Acids, which is the main reason you should be eating salmon!

I've written about the benefits of Omega-3 Fatty Acids before, but here's a quick refresher:

• Turn on fat burning genes
• Turn OFF fat storing genes
• Decreased blood pressure
• Fight stress
• Reduce carbohydrate cravings

Now, how can you eat wild salmon?

• Bake it.
• Broil it.
• Steam it.
• Sashimi it.
• Or else buy salmon oil or other omega-3 capsules

How much should you eat?

Aim for three 8-ounce servings every week.


I really want to help you get the body of your dreams, so keep checking this blog every day and you'll be wearing a swimsuit without shame before you know it!


Talk to you soon,

~ Luke Wold

PS - I just want to remind you that I have probably the best offer I've ever made you. No joke. This new program is like DYNAMITE for blasting off fat. You'll get such a rock-solid confidence in yourself... and you'll learn so many instantly-useful techniques for eating right... and then combine that with my most powerful workout system EVER... that this program will end your frustration with your body for GOOD. Get in on it while there is still room available! Just drop me an email.

How To Melt Off Excess Pounds With Natural Remedies

For many years now I've had the pleasure of helping men and women get better looking and better performing bodies.

Now, even the people who think they're eating correctly are usually eating like crap.

Seriously, I'll ask someone if they had a healthy breakfast and they'll earnestly reply, "I had a GREAT breakfast! A muffin and orange juice!"

Well, any kind of a breakfast is a start....

Even the dedicated ones, the gals with a kitchen full of cookbooks and the guys with a pantry full of supplements make the same mistakes over and over.

Despite what you've been told, a chicken breast and white rice is NOT a healthy meal.

Hell, it's a lot better than what most people shove into their mouths.

But it doesn't kick your metabolism into overdrive and give you the vibrant health and energy you need to live your life to the fullest.

I know that you can fuction adequately even on a crappy diet. But do you ever feel weak, fatigued, or sluggish?

How much more would you get done if you were full of energy?

How much better would your life be?

My nutrition leaves a lot of room for improvement. But I'm getting better about it, dang it.

I want to help you improve yours, too.

So for at least the next week we're going to share some incredibly powerful foods that will not only help you look better, they'll help you feel better too!

Here's the deal: Each food is chosen because of powerful, almost drug-like effects it will have on your body.

And here's your strategy: Buy a specific quantity of each once a week.

Your goal: To finish off the amount by the end of the week and your next shopping trip.

Simple. And effective. Especially for those of us who have busy lives and can't measure and prepare each meal down to the gram.

Starting tomorrow, each day we'll go over a specific food that will

• Stimulate your body's own healing and fat loss processes
• Boost your energy level
• Restore your vitality
• Help you reach your ideal weight
• Boost your endurance
• Revive your sex drive

And probably most important:

• Makes you feel good all over

That's all for today!

Oh, one last thing: I'm starting a brand-new training program that's already giving people UNBELIEVABLE results, but I can't write about it on this blog. It's for friends of mine and insiders ONLY.

If you're interested, send an email to LDWold (at) Gmail.com with your contact info.

But hurry, since we're going to get rockin' on this right away!

~ Luke Wold

PS - I've started a youtube channel where I'm supposed to be posting exercise videos and fat loss tips, but instead it's been me acting like a goofball.

Check it out at: Carson City Personal Trainer

Michael Phelps, Bongs and 6 Pack Abs

So by now you've probably heard that Olympic champion Michael Phelps has gotten himself into a little bit of hot (bong) water. I felt I couldn't let this opportunity slip by without sharing some lessons from his mishap.

First, we all have to remember that we're role models. Somebody somewhere is looking up to us for guidance. It's a shame Michael Phelps screwed up, but he did. What's done is done. I know it reminded me that as a fitness pro, I MUST lead by example.

Second, again, he screwed up. And while I'm not one to give people a million chances, I do believe in second chances. And forgiveness. Which, when it comes to melting fat and getting fit, is VERY important.

I can tell you from experience working with hundreds of people with similar goals to yours, you WILL screw up somewhere along the way. The key to success is to forgive yourself and move forward. The people who truly fail are the ones that just give up the first time they make a mistake.

Third, this has nothing to do with what Michael Phelps has recently done, but it's another great reminder. If you want a lean, hard body and 6 pack abs, you're going to need to WORK.

Regardless of his recent actions Michael Phelps is an Olympic Champ because he worked his rear end off. Don't fool yourself into thinking achieving your fitness goals is going to be a piece of cake.

This Body Took WORK

Fourth, much was made during the Olympics of Michael Phelps and the massive amounts of calories he was consuming. If YOU want to get into peak condition you need the proper nutrition. Period.

Look, if you're not eating enough fruits and vegetables you need a Whole Foods based multi like Prograde Nutrition's VGF 25+

If you aren't optimizing your workouts by refueling with the correct blend of carbs to protein (based on scientific research) then you need to start using Prograde Workout like I do.

Anyway, when you see a news story like this one involving Michael Phelps, always remember to look for the positive lessons you can learn.

Best,

~Luke

PS - If you're serious about your training and want the best nutritional products, then use what I use - Prograde Nutrition

Carson City Organic Fruit Debate

Joe and Jane Average should eat 2 pieces of fruit and 3 servings of vegetables per day - AT A MINIMUM!

People looking to maximize fat loss and lean muscle need even more - I recommend 10 to 15 servings per day to my coaching clients.

Diet books spend too much time arguing about the benefits of organic vs. regular produce.

Listen: Raw, organic fruits and vegetables are best because they have a higher micronutrient content, but ANY fruits and veggies are better than NONE!

Get plenty of fruits and vegetables in your diet before you worry too much about whether they're organic or not.

Only when you've hit at least 10 servings should organic or not be a concern.

Best,

~Luke

Carson City's Belly Fat Blasting Breakfast

If you want to burn the fat off your belly you need to burn THIS into your brain first....

Eat breakfast.

Look, you can make fat loss as difficult as you like. You can make it out to be super complicated if you want.

But one of the easiest things you can do to start melting the fat off your frame is to start eating a breakfast that boosts your metabolism and sets the tone for fat loss all day long.

Now, there's a very good chance you're nodding your head in agreement with me, and saying something like, "That's great. I know that. But what the heck do I eat?"

Well, I'm glad you asked.

Here are three simple fat fighting breakfasts from my buddy Jayson (who is a Registered Dietician):

1- Cottage cheese mixed with real fruit

2- Hard boiled egg and yogurt mixed with real fruit

3- 2 pieces of fruit and a scrambled egg wrap

Seriously, would that be so hard? You can easily manage that in the morning.

Well, if you can't, Jayson has another suggestion...

You can use a nutritious meal replacement shake like Prograde Lean.

I drink it myself and it has a great chocolate flavor. In fact, I know my boys at Prograde spent 6 months developing Prograde Lean just to get the taste right.

That's it! Four quick-n-dirty options for a Belly Fat Blasting Breakfast. Enjoy!

Best,

~Luke

PS - Remember, Prograde Nutrition is currently having a BIG 10.9% off everything January Celebration Sale to celebrate the New Year and the fact they are now shipping to the UK, Ireland, Australia and New Zealand.

Yes, that's 10.9 as in January of 2009 Here are some other details you'll want to know:

• Again, you receive 10.9% off all Prograde products.
• It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.
• Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.
• The coupon code you enter at checkout is:
  012009
• The website is http://lucaswold.getprograde.com/
• If you want to check out Prograde Lean right away go here: ProGrade Lean Protein Shake

Sad But True....

As a fitness professional, I can tell you from experience that most people just do not give their health a second thought until it's gone.

It's very sad, but very true.

Now I know you've heard this before. And I know that this message typically falls on deaf ears.

But today I want you to do some soul searching.

First off, I hope this message finds you in good health. If it does, I want you to give me just 60 seconds of reflection. Sit back in your chair and give thanks for your well-being. Give serious consideration to what your life would be like without it. Imagine the effect on your family if you lost it.

Next, I want you to think about the old saying "you are what you eat."

Truer words were never spoken, you know. So now give me another 60 seconds and think about what you've eaten over the last few days. Make a little list on a piece of paper or on your computer.

So if you are what you eat, what is YOUR body made of right now?

Have I struck a nerve yet?

You and I both know there's nothing better than filling up on nature's finest whole foods.

If you are what you eat doesn't it make sense to build your body with nature's finest?

By now I'm guessing I have your full attention.

Good.

Because I want you to know that while I would NEVER promise you a miracle pill, I am going to tell you that you can get the nutrients of 25 whole vegetables, greens and fruits in caplet form.

Prograde Nutrition's VGF 25+ is the culmination of 25 vegetable, green and fruit concentrates. Yes, they take those 25 whole foods and pack them into a heck of a caplet.

They even have specific formulas for men and women.

It's an incredibly convenient way to build your body with better materials, so to speak.

And remember, Prograde's formula uses whole foods. It is NOT a synthetic vitamin created in some lab somewhere.

Now the really cool thing about Prograde Nutrition is they were created by fitness pros for fitness pros. They created a company just so I had nutritional products I could recommend to you. Products I know you will get great benefit from.

In fact, their products are so in demand they are now shipping to the UK, Ireland, Australia and New Zealand! Plus, they will soon be able to ship to just about anywhere in the world.

Yes, ALL their products are that good and they are that much in demand.

So to celebrate their new shipping destinations, and just to ring in the New Year, they are having a 10.9% off everything sale.
Yes, that's 10.9 as in January of 2009 ;-)

Here are some other details I want to make sure you know about:

- Again, you receive 10.9% off all Prograde products.
- It will run from Thursday, January 8th until Thursday, January 15th at 11:59pm EST.
- Yes, that 10.9% off will be applicable to SmartShip orders. But it only applies to that first purchase. Not ongoing.
- The coupon code you enter at checkout is:

012009

- The website is http://lucaswold.getprograde.com
- If you want to check out the VGF25+ I've been telling you about go here: http://lucaswold.getprograde.com/vgf

Yours in health,

~Luke

PS - Do some soul searching today. Do you really want to be one of those people that thinks about their health AFTER they've lost it?

PPS - If your nutritional plan needs a boost be sure to check out Prograde's 10.9% off sale at http://lucaswold.getprograde.com

Fat Fighting Kung Fu Pills

So another new year is upon us. Untold numbers of people are "resolving" to win the battle of the bulge this year.

Some people are actually laying out a solid plan based on exercise and nutrition.

Others are going to go on yet another fad diet.

Even worse, lots and lots of soon to be disheartened folks will be turning to the latest miracle pill they've seen on TV or the Internet.

It's sad really.

The marketing for these pills gets cranked up to full blast now that it's January. These far less than reputable companies know how desperate people are. And they certainly know how much greater that desperation becomes in January.

Look, you and I know better. We know that the only way you're going to Kung Fu that fat off your belly, butt, hips and thighs is to eat right and exercise.

Know what else is sad?

Once people come to grips with the fact they've been ripped off over and over by these "miracle" diet pill companies, oftentimes they'll refuse to listen to reason about nutritional products that have actual benefits.

For instance, did you know that Essential Fatty Acid products help promote fat loss through the stabilization of blood sugar levels?

And that they may also help regulate mood, improve heart health and decrease joint pain?

If people are looking for a pill to take - one that is actually based on research - they should strongly consider adding an Essential Fatty Acids product to their diet.

I'm asked all the time what I use and it's Prograde's EFA Icon (you can read more about it here: http://lucaswold.getprograde.com/icon )

Again, I know you're to smart to fall for the gimmicks, but if you know of anyone trying a diet pill this January, please tell them to get real. They'll be better off for it.

Yours in health,

~Luke

PS - Again, if you're looking to add a great Essential Fatty Acid product to your diet be sure to check out Prograde's EFA Icon. It's the best out there. http://lucaswold.getprograde.com/icon

Taste The Rainbow, Carson City!

Taste The Rainbow!

Those headaches.

That lack of energy.

The diabetes.

The weird skin condition.

The depression.

That acid reflux.

That extra padding around your thighs, tummy, and fanny.

And lots of other bad stuff besides.

What am I talking about?

All of the ailments above can be traced back to WHAT YOU EAT!

It makes perfect sense once you pause to think about it.

Your health is a direct reflection of the health of your cells.

You see, you need a constant supply of micronutrients (vitamins and minerals) in order to function at peak form. When you fail to give your cells the quantity and quality they need the health of your cells begins to deteriorate.

Remember: Your overall health follows your cells.

How can you get more micronutrients and improve the health of your cells?

Easy: Eat the rainbow. (My grandfather has recommended this for fifty years)

Families of micronutrients have corresponding color pigments and supports your health in a particular way.

Let’s group these foods so that we are eating every color in the rainbow!

Here we go….

Color: Red
Micronutrient: Lycopene
Benefit: Antioxidant/Cancer fighter
Fruits and Veggies: Beets, cherries, pink grapefruit, radishes, red apples, red grapes, strawberries, tomatoes, watermelons.

Color: Orange/Yellow
Micronutrient: Carotenoids
Benefit: Eye health/ Cancer Fighter/ Healthy Heart

Fruits and Veggies: Carrots, lemons, mangoes, oranges, papaya, peaches, pears, sweet potatoes, grapefruit, cantaloupe

Color: Yellow/Green
Micronutrient: Lutein
Benefit: Healthy eyes/ healthy skin/ antioxidant

Fruits and Veggies: Avocados, broccoli, Brussels sprouts, peas, honeydew melon, kiwi fruit, celery, artichokes, limes

Color: White/Brown
Micronutrient: Allicin
Benefit: lower blood pressure/ anti-inflammatory/ antioxidant

Fruits and Veggies: Bananas, cauliflower, onions, brown pears, turnips, dates

Color: Blue/Purple
Micronutrient: Resveratrol
Benefit: Cancer fighter/ Life extension/ Athletic performance

Fruits and Veggies: Blackberries, Blueberries, Acai, Asparagus, Eggplant, Plums, prunes

These fruits and vegetables do wonders for the health of your cells.

By eating a variety of colorful fruits and vegetables every day, your health will skyrocket, your energy will rise, and you’ll start looking great!

Dedicated To You,

~Lucas Wold

PS – Happy Holidays!

Hot Chocolate for Hot Bodies!

It's about fifteen degrees outside in Carson City, and I'm FREEZING!!

This can mean only one thing... Time for high protein hot chocolate!

Mmmmmmmm

Here's what you need:

*Chocolate Prograde Lean Protein Powder

*Carb Countdown Fat Free Milk

*DaVinci Sugar Free Syrup (I like Caramel)

Sugar Free Deliciousness

Heat the milk up (you can use the microwave).

Blend in the Prograde Lean.

Add a splash of syrup.

Tastes good. Reeealll gooooood.

When I make this, I heat up the milk (or water, if you'd prefer) in the microwave and then put it in the blender with the protein powder.

You see, using the blender makes a much smoother mix than does using a spoon.

It also makes your hot chocolate frothy and delicious.

You can even sneak a bit of low calorie whipped cream on top...

Happy drinking, and stay warm!

~Luke

Carson City Fat Loss Shopping List

One of my friends emailed me her shopping list for her week's groceries next week.

(Yes, she's on a fat-loss plan and charts out her meals out a full week in advance. That's the best way to do it!)

Anyhoo, I thought you might be interested to see what she has on her list:

Canned Goods:

• 1 can sliced black olives
• 1 can juice packed pineapple chunks
• 1 can roasted red peppers
• 1 can water chestnuts
• 1 can artichoke hearts

Egg/Dairy:

• 3 32 ounce containers of pasteurized egg whites
• 1 dozen omega-3 eggs
• 2 ounces feta cheese
• 8 ounces low fat cottage cheese
• 1 container low fat yogurt
• 1/2 cup shredded colby cheese
• 1/4 shredded cheddar cheese
• 1 slice mozzarella cheese
• 1 slice fat free american cheese

Pasteurized Egg Whites

Produce:

• 1 Roma tomato
• 1 1/2 pounds broccoli
• 1 large head of cauliflower
• 1 bunch celery
• 2 avocados (I wouldn't have put these on my list, because I think avocados are gross)
• 5 onions
• 1 red onion
• 11 medium scallions
• 5 snow peas
• 2 pounds asparagus spears
• 1 fresh rosemary
• 1 fresh cilantro
• 3 fresh parsley
• 1 fresh mint
• 4 ounces green beans
• 5 oranges
• 1 head iceberg lettuce
• 1 pound fresh spinach
• 5 ounces bean sprouts (I don't like beans, but I do like bean sprouts. Weird)
• 8 ounces fresh mushrooms
• 3 heads garlic
• 1/2 head of cabbage
• 4 large carrots
• 1/2 pound baby carrots
• 2 large cucumbers
• 3 medium green bell peppers
• 1 red bell pepper
• 2 small jalapenos
• 2 inch piece of fresh ginger
• 2 limes
• 5 large lemons
• 8 small tomatoes

Meat and Fish:

• 2 1/2 pounds boneless, skinless chicken breasts
• 2 pounds extra lean ground beef
• 4 ounces turkey ham
• 1 pound salmon fillets
• 1 can slamon
• 1 1/2 pounds striped bass fillets
• 6 ounces lean turkey sausage

Sea Bass with Asparagus

Misc:

• Recovery Drink
• Protein Powder
• Coconut oil
• Krill oil capsules
• Green tea
• 2 1/2 cups quinoa
• 3/4 cup oat bran
• 1/2 cup wheat bran
• Flaxseeds
• 2 cups raw almonds
• 1/4 cup salsa
• 2 tablespoons white cooking wine
• 2 tablespoons dry white wine

Workout Drink

What do you notice about her list?

Lots of produce.


A variety of lean proteins.

Healthy fats.

Everything on here is a great food choice for losing fat. (Seriously, imagine gaining weight on a diet of broccoli and sea bass. It just doesn't happen!)


What can you do with this info?


Well, copying her list exactly wouldn't help, because you don't have the recipes or any other part of her meal plan. But you CAN copy this list over to a word document and erase the amounts, making it into a shopping checklist.


Then on Sunday afternoon you can sit down and rough sketch your week's meals, then check off what you'll need.


"Let's see.... We'll need broccoli, carrots, quinoa, a couple pounds of chicken breasts...."


The other thing I want you to notice is the VARIETY.


Tons of different foods during the week, and she has at least 2 protein shakes and one workout drink a day.


This isn't some lame-o starvation diet, it's a whole new way of thinking about how you eat.


Eat to fuel your metabolism, and let your exercise and metabolism burn off the fat.


Cool.

Protein

Here is an email I recently wrote to a friend of mine, in response to her question "How much protein does your body really need?"


Very interesting word choice, to use "need."

The question of "how much protein does your body need" is very different from "How much protein should I consume to optimize body composition and athletic performance."

You're a researcher. You know that the word "need" is in no way associated with optimization. Researchers look to the minimum necessary to prevent death.

So when someone asks me how much protein they need, they're actually asking me "What's the minimum amount of protein I can get away with to prevent wasting away and eventual death?"

Now, 90% of people I consult with are eating less protein than I'd recommend. So I can stimulate results by simply increasing protein intake while making a few concomitant (Is that the word I want?) changes to fats and carbs.

Here's the short list of why we need more protein to optimize body composition and performance:

1. Increased auxiliary nutrients
2. Increased nitrogen state
3. Increased protein turnover - (I'm writing a manual on how the greater your body's turnover, the better your body composition)
4. Greatly improved weight loss profile - (This could be a list by itself, everything under this heading)
5. Reduced cardiovascular risk - (You can also reduce heart disease risk by replacing carbohydrate calories with fat calories)
6. Increased IGF-1 - (You spare muscle when restricting calories)
7. Increased TEF - (It takes more calories to digest protein)
8. Increased glucagon - (greater fat loss during dieting)

I'd prefer not to have any dairy products in my weight loss clients' diets, with the exception of whey protein. Milk greatly increases the inflammation in the body, which is one of the biggest health problems in America. (Wheat sucks too)

In my actual classes, I make an exception for whey protein supplements, because if you tried to get all of your protein from meat alone, you'd probably have a gut like a hippo and a butcher bill that looks like a ransom note.

(Figure competitors trimming down for competition or models for a shoot, they get almost all whole food protein. They are eating so little that I want their diets to be as satisfying as possible. If your entire breakfast consists of one piece of turkey bacon, a dice-sized piece of havarti, and a half cup of spinach, you want to savor every nibble.)

I'm working on a plan that will allow lighter clients (mostly women) to eat only four times a day, like I do for figure competitors. If your diet calls for 1300 kcals/day, and you're supposed to eat 7 times, each "meal" is less than 200kcals. boo to that!

But if you can break it into four chunks, that's something like 325kcals each, which is doable.

Ah well, enough from me.

Buck Buck To The Bang,

~Luke

Guest Special: Tofu and More!

My very good friend Sarah replied to a recent email of mine with this:

"It works best if you slice the tofu first, and squeeze out the extra water, rather than just freezing a block of tofu.

Really, though, shrimp are horrible, ecologically - for a good general discussion, see http://findarticles.com/p/articles/mi_m1525/is_n6_v79/ai_15929293; and tofu is part of the agri-business, monoculture, high-carbon-footprint soy industry. so eating locally-grown, organic chicken, lamb, or beef (which you can probably find in most areas at a local market) is better than either.

In other protein news, I hate to give up salmon, but the atlantic fishery is essentially commercially extinct, and they've banned fishing for chinook in california and oregon this year. farmed salmon can be the answer, but the way the farms are being run is destroying the few wild populations left. see http://www.nytimes.com/2008/06/09/opinion/09grescoe.html?ref=opinion.

Sorry for the preaching, but I really believe that consumption choices should be holistically healthful, which includes caring for our environment and the populations that we rely on for our nutritional needs. how healthy can we be if we destroy our planet?"

I'm super-lucky to have such awesome friends!

Have a great weekend,

~Lucas Wold

3 Secrets To Dramatically Melt Fat

3 Secrets To Dramatically Melt Fat
by Lucas Wold for High Sierra Bootcamps

In my secret Fat Loss Files program, you’ve seen that to lose weight effectively you need fiber-rich fruits and veggies, lean proteins, and high-fiber starches in your diet.

Fruits and vegetables are all over the place. Bananas, apples, pineapples, spinach, broccoli, and cauliflower are all great choices.

Lean proteins are easy. Cold water fish, lean beef, chicken, turkey, and whey protein powders are all easy to find.

But when it’s time to find healthy starchy carbs, many clients choose to eat brown rice over and over again. That’s a recipe for boredom.

And getting bored with your diet is a sure-fire way to sabotage your fat loss efforts.

Here are a few simple ideas that will take you beyond brown rice and add some great variety to your weight loss nutrition plan.

(The key word in the above paragraph is “variety.” One of the keys to losing weight effectively is a varied and stimulating diet.)

Try these fibrous starches on for size:

1. Couscous.

Couscous is an easy-to-make side dish that can be added to vegetables or used in soups and stews.

You can have couscous ready in as little as 10 minutes, so it’s simple to fix while you’re baking chicken breasts.

2. Barley.

Barley is available in both quick- and slow-cooking varieties. I recommend the slow-cooking, but the fast method is a good option for those busy weeks.

It can be eaten on its own, or used in soups and stews, the same way you’d use couscous.

3. Quinoa.

Quinoa (pronounced “Keen-Wah”) has protein, iron, B vitamins, phosphorus, magnesium, and calcium.

This grain contains no gluten, so it’s great for people who have wheat allergies and the accompanying gastrointestinal problems.

Quinoa has a slightly nutty taste, and a great texture.

One of my favorite dishes is to make a bed of quinoa, then a layer of spinach, and top with a chopped chicken breast and a spicy seasoning.

There we have it. 3 great new foods that will help you lose weight dramatically.

Now get out there and find ways to add tasty variety to your diet!

Double Your Diet

A huge and long running weight loss study was just released.

Researchers confirmed something that us trainers have known for a long time.

What is it?

Simply this: By recording what you eat and having a plan of what you're eating can DOUBLE your weight loss efforts!

The more food records the study participants kept, the more weight they lost.

When recording was combined with a heart-healthy eating plan, the average weight loss of the 1,700 participants was 13 pounds.

Just by recording what they ate and drank as well as having a healthy eating plan to follow.

The Metabolism Makeover program does all of that for you and then some.

It is designed to teach you what is health and what is not.

It helps you become aware of what you're actually eating.

It has strategies to deal with daily challenges.

Metabolism Makeover isn't a "fad" diet, but a scientifically-based plan designed to shed fat and keep it off for life.

But for today, start writing down everything you eat and drink. (For bonus points, write down when you ate as well.)

Want more, do more, BE more,

~Luke

PS- A new Metabolism Makeover class will be starting very soon. If you want first dibs on a spot in this program, send me an email at LDWold@Gmail.com. (No obligation, of course, but if you want to be sure of a spot and the opportunity to drop weight and shed inches....)

Don't Pull The Trigger!

If certain foods are a "trigger" for you and you can't eat them sensibly, then you have to give them up.

I've trained a lot of people and have met very few who can eat their "trigger" foods and not end up blowing their diet.

Some foods just make us go hog wild.

Think back to the old commercial: Once you pop, you just can't stop.

So one cookie ends up being the whole jar.

One chip ends up being the whole bag.

One beer ends up being a half rack and you end up sleeping in and missing bootcamp...

Don't have your "trigger" foods in the house.

That's just asking for trouble.

Have a great day!

Want more, do more, BE more,

~Luke

PS - A new Metabolism Makeover class will be starting soon!

How To Lose Your Last 10 Pounds

By: Craig Ballantyne, CSCS, MS

TurbulenceTraining.com

Here's some of the tips we used in our plan to help the 3 brothers lose that
last ten pounds of fat in the last 10 days of the transformation that helped
them get featured in Men's Fitness magazine with their ripped abs.

Here are the guidelines we've come up with to lose the last 10 pounds.

NOTE: The brothers were only going to follow these guidelines for 10-14
days. So if you choose to use this plan, don't follow it for more than 2
weeks.

That's the maximum time for this advanced plan. After that, ease up on the
restrictions a bit - and enjoy your advanced fat loss physique you've
attained.

Advanced Nutrition Tips

1) Start your day immediately with 2 cups of water, 3 fish oil caps, and 20g
of lean protein, as part of your normal breakfast.

2) Eat 1 cup of broccoli at lunch and dinner (in addition to what you
normally had planned).

3) Eat only protein, almonds, and raw vegetables between meals.

4) Elimiate all pasta, rice, potatoes, and carbohydrates from a bag or a box.

5) Don't go to bed full. Eat only a small protein snack in the evening to
keep hunger at bay and to provide the body with protein before sleep.

6) Drink 6 cups of green tea per day (3 in AM, 3 after lunch)

Advanced Exercise Tips

1) Add 10 seconds to each interval

2) Add in some bodyweight circuits (10-20 minutes per day) done in the
morning or evening (if you do your regular workout in the AM, do your
bodyweight circuits after dinner; otherwise, do the bw circuits first thing
in the AM, and then do your regular workout at lunch or later in the
afternoon or evening)

3) Add one set to the first superset you do in each workout.

Use these strict tips for no more than 2 weeks before returning to normal
exercise guidelines and carbohydrate intake.

Train hard but train safe and you'll lose the last ten pounds.


About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining.com

Kung Fu Lunch

One summer while I was in high school my kung fu teacher let me hang out at his gym all day.

My parents would drop me off early and I could practice straight through until the evening classes started.

Our kung fu school was a converted warehouse on the edge of a shopping center, and for lunch I’d walk over to the Laundromat where there was a row of vending machines.

Every day I’d get a Payday bar and a can of Surge (early energy drink).

Not the healthiest of snacks, and especially unsuitable for an aspiring athlete.

But really, I didn’t know any better.

Now I would recommend a healthier alternative to the candy bar.

Something like ProGrade Cravers.

They are covered with dark chocolate. They are organic. They have plenty of fiber. And….

They taste great!

You can learn more at:

https://lucaswold.getprograde.com/cravers

Have a great night, and I’ll be back tomorrow with some great recipes that you can plug right in to your fat loss diet!

Want more, do more, BE more,

~Luke
PS- I wrote an article all about why “power” bars suck. Check it out! Here’s the address: http://www.capitalcityvbc.com/documents/2008-Truth_About_Power_Bars.doc

MultiVitamins For Beauty Queens

Nevelyn Burns, Age 26, Mrs. Tennessee International


Since using VGF25, I have noticed that the results not only enhance my body, but also my mind.

My cravings for sweets and carbs have subsided, and I have more energy.

I used to have problems with stress also, but since taking VGF25, I have been able to relax more and sleep better.

I used to go on junk food binges, and I even found myself purchasing some of the foods that I used to go overboard with, but when I attempted to eat them, I realized that I didn't have a taste for them.

I know that this product helps me to be healthier, and with the amazing results that I have seen, I am even more inspired to work even harder in the gym.

I recommend this product for anyone who is dissatisfied with the results of their multi-vitamin.

Women's bodies are different and should be treated differently. VGF25 does just that in a completely natural way.


Nevelyn lost 2% Body Fat and 1 inch in her waist 4 weeks after incorporating VGF+25 into her fitness program.

Could you do the same?