(Stick around for the bonus tip at the end of the article – if you only pick one tip to use of all the ones suggested here, this would be it!)

So you think you know healthy?

Think again.

A quick read through most of the emails I receive shows that there is some serious confusion about what the goal should be when comes to a healthy diet.

One of the most common mistakes I am seeing with many of my clients and those who are trying to start out a healthier lifestyle is a tendency to pepper a lot of science around and over-complicate matters, when it really does not need to be that complicated.

And all that stuff you keep reading isn’t really helping.

How can I state that? Well, we are not seeing any drastic reductions in obesity rates.

If truth be told, statistics are just getting more and more dismal.

Keeping that in mind, let’s try the simple approach.

Here are 11 top tips for you that I have gathered over 26 years of experience in the health and fitness industries, as a Life Performance Connoisseur, strength and fitness master coach, blogger, author, motivational speaker, international bodybuilding competitor and pharmacist.

These are some of the tweaks and tricks that will help you achieve healthier living, lose that fat fast – and keep it off.

It is, by no means a comprehensive list, but it will definitely jumpstart your quest to being a mean, lean muscle machine.

Here goes:

=======================================

#11 – IT’S A LIFESTYLE CHANGE

That’s right. It’s not a session, or a course or a program. These are habits that you put into your life forever. So you better make sure they are things you can sustain. If something you are doing is making you miserable, then you are not going to be able to sustain it. Period.

#10 – NO CRASH DIETING

Please avoid any diets that tell you to severely restrict your calories. They are a BAD idea. Sure, you will lose weight, but most of that weight will be water-based. You would rebound badly after that. Keep it smart, keep it healthy. Again, this is not an event, it’s a life journey.

#9 – GO EASY ON THE HIGH G.I. CARBS

Everyone knows this one – those nasty high G.I. carbs screw up your insulin levels. Reduce them to a minimum. Which is difficult because just about everyone prefers pasta, pizza, chocolate, potatoes and breads to other foods. But you just have to widen your culinary repertoire to the lower G.I. options. With a little imagination, they can be pretty tasty too.

#8 – EAT 5 TO 6 MEALS A DAY

Eating every three hours does not really increase metabolism as has been popularly believed in the past. However, frequent meals ensure you won’t overeat, your calories are spread evenly across all meals, smaller, more frequent meals will decrease stomach size over time, you will have more energy and focus as larger meals tend to make you lethargic, and you will be less likely to cheat if you know you will eat in three hours’ time.

#7 – CUT OUT THE SUGARED DRINKS

That’s right – soft drinks and juice are bad news. Even squeezed fresh fruit is a bad idea. Check what you are drinking for the sugar level – you might get a nasty shock. Always go for clean, fresh water when possible. If you absolutely need to have some sugar, make sure it is the exception rather than the rule.

#6 – WATER, WATER, WATER

Yes, we need a lot more water than we actually drink. A 90 kg person should be drinking at least 3 L of water. 4L would actually be better. Additionally, for those who are trying to control your portion sizes, water will fill you up and help you eat less.

#5 – CARB ROTATION

I have found that if you eat 1 g per pound of bodyweight for 3 to 5 days, then double that for the next 1 to 2 days, it really helps with your fat loss goals. That means a 200 pound (90kg) person can eat 200 g of carbs for 2 to 5 days, then 400 g of carbs for next 1 to 2 days, then repeat.

#4 – YOUR MAMA WAS RIGHT – UP THE VEGGIES

Vegetables pack a lot of nutrients in a very small space. Plus, they help you go to the toilet regularly. Make sure you get clean, healthy vegetables from a source that does not use any pesticides and is completely organic.

#3 – NO FAT BURNERS

Everyone wants that magic shortcut. Fat burners are the number one question I get from my clients who are looking to lose body fat. There are a ton of useless fat burners out there and very few good ones. So make sure you get your diet on track first, before considering any other options. Discipline is paramount.

#2 – BODYBUILDERS WERE RIGHT – PROTEIN HELPS WITH FAT LOSS

Science is finally backing up what bodybuilders have known for decades – significantly increasing your protein intake is a fantastic way to burn fat and build muscle. Forget the scare stories – in normal, healthy people, elevated protein intake will NOT harm liver or kidneys. If your goal is to get leaner, protein is going to be an amazing help.

#1 – CHEATING IS GOOD

Yes, cheat meals on planned occasions, will help you with your fat loss goals to. That’s because they elevate the amount of leptin in the body, a protein that regulates appetite and energy. This will stop the body from going into starvation mode and holding onto your fat stores. So don’t be afraid of cheating a little sometimes. I did say sometimes okay?

And the number one, absolute best piece of advice I can give you is…

#BONUS TIP – INVEST IN A COACH

This is the one thing that few people ever do. There is a difference between spending money and investing money. There is also a HUGE difference between a personal trainer and a coach. Do your homework. Learn the difference. And, once you find that great coach, go for it. You will save yourself so much time and effort, and get to your goals so much quicker.

=======================================

There you are guys. I hope these points help you along in your journey. Remember, the KISS principle a pretty good bet – Keep It Simple Sweetheart.

Do you have any questions? What do you think of these tips? Are they helpful? We would love to hear from you. Shoot us your burning questions here and we will get back to you.

The post THE TOP 11 TIPS FOR BURNING OFF FAT AND ENGAGING IN A HEALTHIER LIFESTYLE first appeared on IamDonatello.

I Got Some Really Bad News For You!

Listen up.

This is serious stuff.

If you have been told that jogging/running is a great exercise for fat loss, you need to stop right here and get a reality check.

I am sick and tired of seeing people do this – devote so much time and energy to an exercise they should ABSOLUTELY NEVER BE DOING.

Before some of you avid joggers start feeling righteous and begin foaming at the mouth, give me a second to qualify what I’m saying.

Back up in 2006, a couple of smart guys in white lab coats called Williams and Woods set up a study to follow 13,000 joggers who subscribed to Runner’s World mag (I’m not even going to joke about how that’s a planet between Pluto and Uranus).

Yes, that’s right – thirteen thousand runners (just in case someone got concerned with “statistical significance”).

This study recorded runners’ bodyweight over the years and made an extremely alarming discovery.

It found that all of them actually GAINED WEIGHT from year to year.

Yes – even those ultra-dedicated dudes and dudettes who ran 68km a week got seriously chubbier!

Say WHAT?

How is that even possible?

Well, Snugglebum – it is.

All of 13,000 times possible.

So much for running as a great way for burning off fat.

Well, after they recovered from that wallop, Willi and Woodi (the guys in the lab coats) did some math in their whizzbrains (while sitting in front of a cranked air circulator to prevent their cranial boxes from overheating).

After crunching the numbers, they suggested that runners would need to add 2 miles of running distance per week each year in order to stay lean.

Huh?

OK, so let’s see if I got this right.

If I took up running as an exercise option, I would need to run an extra 20 miles each week every 10 years in order to make running work for me.

So, if I am running 20 miles a week when I’m 20 years old, I would need to run 40 miles a week when I am 30 years old and 60 miles a week when I am 40 years old.

60 miles a week every week? That’s a whole marathon every 3 days, dammit!

Doesn’t sound good at all to me.

How does it sound to you?

SO, WHY DOES THIS HAPPEN?

Why would you need to run MORE every week?

The secret is, of course, the body’s miraculous ability to adapt.

The repetitive mode of the exercise will make the body find a more efficient way to do it – thereby making each run far LESS effective than the last.

Because the body figures out a way to expend less and less energy every time.

So, please spare me the myths about how great running is – facts show us differently.

Of course, I’ve had years of run-ins (excuse the pun) with joggers and people who think of running the same way that Garfield thinks of lasagne.

I’ve long since realized that some people you just can’t convince to see the truth.

So I am not trying to force anyone off anything. If running floats your boat, then go ahead and let it float.

Jog your little hearts right out.

I’m just directing this at those who want a better, more effective way to exercise.

And I am not saying slightly more effective, or marginally better.

I am talking about 9 times more effective.

I am talking serious results – for those who take themselves and their health seriously.

I am talking resistance training.

If you want maximum results for your time investment, this is the way you need to exercise.

Additionally, peppering this with a little High Intensity Interval Training (HIIT) will make it even more effective.

And that’s especially if you are a woman.

If you’re on the market for killer legs and a drop dead gorgeous butt, a tight, toned mid-section, and firm, strong arms, this is how you make them happen.

Running won’t.

Sorry, wrong number.

NOW, HOW DO YOU DO THAT?

You can get your quest for a killer booty done in one of two ways.

You could (Method A) get your ass to a gym and spend years experimenting, trying to find the best way that works for you.

That’s going to take years of trial and error – most people who take the DIY option (ostensibly to save money) flop out after 6-8 weeks of frustration.

However, (Method B) you could invest in yourself and get on a good program with a good coach.

That cuts down the learning curve, gets results much faster, more predictably and in a much safer way.

Now, we don’t have a good program with a good coach.

We have a great program with an awesome coach.

I am talking Re-Invention.

That’s our flagship Life Performance program – where we take you from where you are now on a journey that takes you closer to your dream – step by step, every single day.

Here are a few ways in which Re-Invention will work for you:

You will:

Drop inches off your waist, hips and thighs

Firm up all those jiggly bits you hate so much

Build strong, lean, toned muscles

Begin sleeping better

Reduce anxiety

Clear up your skin

Reduce inflammation

Sort out digestive issues and stomach bloat

Have endless amounts of energy

Look much better in your favourite clothes

And that’s only the tip of the iceberg.

Re-Invention is actually designed to change your life around – by getting you back in touch with your happiness.

And with a support group of your peers and a coach and mentor around you at all times, it basically guarantees your continued motivation and achievement.

And that’s why it is so successful (have you seen Claire’s story?).

The trick?

You just need to want it bad enough.

HOLD UP A SECOND, JEFE!

Before you go break out your matching tracksuit, socks and sneakers, keep one thing in mind.

Re-Invention is strictly for action takers ONLY.

No tyre kickers wanted.

Not everyone is a good fit for this, and we won’t take on just anyone who can shamble in here clutching a wallet.

Yes, I am dead serious.

If you are just looking for a gym membership, this isn’t for you.

This is for people who are looking for a complete change in their lives, with outstanding results.

That means, you need to be ready to put the work in.

We want you to succeed with all we got – you just need to want it as badly as we do.

Do I have your attention now?

If you are interested in the most exclusive Life Performance program on the islands, fill the following form in and get in touch.

The first 6 people will get a complimentary Discovery Session, where we will sit down and confirm you are a good candidate for Re-Invention.

Just – just 6 people. Not one person more.

Quality means exclusivity.

We love people who hustle.

Are you one?

PS: Oh, joggers are welcome too. The ones who want to try something new, that is

I WANT TO RE-INVENT MYSELF

Fill in the following form and we will find out if you have the right stuff to succeed.

Remember, you don’t have to be a good athlete, or have previous experience, or be of an ideal weight or anything of that sort.

We are just looking for the right attitude – something we can nurture and cultivate into making you amazing.

[wufoo username=”bfgozo” formhash=”qbes30v0wrvii7″ autoresize=”true” height=”1669″ header=”show” ssl=”true”]

The post ATTENTION ALL RUNNERS! first appeared on IamDonatello.

SABRINA CRUSHES IT AGAIN

My Re-Invention client Sabrina just did it again.

Not only is she rocking her own classes with her Insanity workouts and transforming herself into a great coach, and a great motivator – now she also landed herself a spot on TV.

Congratulations girl!

That’s what I am talking about.

Setting goals and crushing them.

I know it has been a hard road, but you know you will get nothing worthwhile if you don’t fight for it.

Now onto the next together!

THE EVOLUTION OF A RE-INVENTION

So how does someone like Sabrina do this?

You see, changing our very selves is a difficult journey. At best.

It involves a lot of soul searching, a lot of questioning, and a lot of difficult answers.

And the nasty thing is, yes, some of the answers we will get are not what we want to hear.

The truth can be very hard to handle.

And that’s why most people will fail. When doing it on their own.

Sounds familiar??

You see, it’s a lot easier to just not care.

To turn a blind eye and pretend the problem is not there.

Or to call it by some other name. A label we can live with.

Or, most famously of all, use a line to pretend it’s not really our fault.

We will do anything and everything we possibly can to cast off our responsibilities when facing problems.

You know all the lines yourself. So do I.

“I didn’t do that!”

“I can’t. It’s impossible!”

“If only I had more….”

I have used these lines countless times in the past. Sometimes, I still do.

Yes, I am just as guilty as everyone else.

There are always a thousand excuses – but just one good reason to get something done right.

However, I have now learnt to instantly stop when I catch myself starting to come up with excuses.

It’s just sabotage to pander to my weaker side.

I have realized many years ago how futile that approach is.

Not taking responsibility and not taking action really gets nothing done.

If I do that, in a year from now, things will be exactly the same as they are today.

Hell no, they will be even worse.

Because I will have just gambled with the most important asset I have in my life.

Everyone’s most important asset.

Our time.

You see, everything can be substituted in one way or another.

People come and go. Material possessions will be exchanged for others. Money comes and goes too.

But Time can never be replaced.

So who in his right mind would gamble with such an irreplaceable commodity?

Well, just about everyone, it turns out.

HOW RE-INVENTION MAKES A DIFFERENCE

We don’t let our Re-Invention clients gamble. With anything.

We work with them very closely to ensure they have absolutely all the tools they need to succeed.

Take Sabrina for example.

As I said, she has just landed a spot on a highly popular TV program where she presented her own brand of fitness to the audience.

She is doing very well, her students love her, she is a great motivator and she is a very good coach in her own right.

A highly successful Re-Invention client.

But it wasn’t always this way.

The road has not been easy.

Success did not just come knocking at her door.

We had to do a lot of work to get her where she is now.

Yes, it can get tough. We fall down sometimes too.

But we never let go. I make sure that she gets back up, dusts herself off, learns from what happened – and jumps right back in.

That is something that is incredibly hard – sometimes, impossible – to do on your own.

That is one of the reasons why Re-Invention is so successful.

The beauty of Re-Invention is that it takes an emotional and psychological approach to physical achievement.

By removing the things in your life that are keeping you back, you are able to achieve so much more.

The physical approach alone will rarely work.

That is why so many quit in the 4th to 6th week of a program.

Sabrina ran into many pitfalls. She still does.

But she listens. And we pick her up and move on.

Each time we are a step closer.

And she knows she is never alone.

Well done Sabrina.

The road is long, but the journey is worth every step.

It’s an honor and a privilege to walk with you.

WHO ELSE WANTS TO RE-INVENT THEMSELVES?

Do you want to change your life around?

Do you want to look better, feel better, radiate energy, be more positive, more assertive and attract success like a magnet?

Are you interested in being part of the most successful program currently available for this?

If you answered yes to any of these questions – GET IN TOUCH RIGHT NOW.

Don’t waste even one more second thinking about it.

If these are the changes you are after – this is what Re-Invention can do for you.

CAVEAT EMPTOR

We are very selective on who we put on the Re-Invention program.

We absolutely make sure that everyone on it has all they need to succeed.

That means we will be giving you 120% effort and dedication.

And we are going to ask that you give 100% back.

So, if you are not ready to do that – THIS PROGRAM IS NOT FOR YOU.

This is strictly for those who are hellbent on climbing out of where they are right now and moving on up.

So, if you think you have what it takes and are absolutely convinced you want to change your life for the better, send us a message here or on info@bfgozo.com.

We would love to help you be the best version of yourself you can ever become.

Just like our Sabrina is doing!!

So, get ready to rock it like a hurricane!

The post THE GIRL ON TV first appeared on IamDonatello.

THIS IS WHAT HAPPENS WHEN YOU BELIEVE!

We have some seriously awesome ladies here at The BodyForge.

I mean the HELL YEAH kind!!!

OK, so we know women are amazing by their very nature.

They are beautiful, passionate, resilient, courageous, strong, sensitive, kind…I could keep going on for hours.

But unfortunately, in today’s world, we give women too much of a hard time.

We give them impossible role models to emulate, we objectify them, we look at their surface without realizing how much beauty there is underneath waiting to come out – then we give them hell if they fail to make the “grade”.

Pretty dumb way to treat such beautiful treasures, don’t you think?

However, give them self belief and some space to grow and KABOOM!!

They will blow your socks off.

And that’s exactly what we do with women here at The Forge – we teach them that absolutely nothing is impossible.

If you believe in your dream enough to work for it, it will ALWAYS come true.

And when that happens, we get that exquisite and unique species called The Kickass Woman.

Just like Claire and Sabrina.

They came here with a dream – just that little spark of hope, and the desire to give it a real shot.

A wish to be the best version of themselves they could be.

And we sat down. Planned the way. Broke it into little steps we could walk each day.

And we made it happen together.

All that was needed was believing.

I’m not saying it was easy – no meaningful journey to a better place ever is.

Sometimes it gets tough. Sometimes you lose the way. Sometimes resolve falters.

And inevitably, sometimes you fall down.

It will happen. Expect it.

But the secret is holding out your hand, finding that arm that is stretched out in your direction, grabbing on to it like your life depended on it (it does) and getting right back up.

And trying again.

And again. And again.

Until you finally get to where you want to be.

Yes, it’s a long journey. But a beautiful one.

Made up of laughter and wonder, falls and tears and discoveries and triumphs.

And the beauty of it is that the journey never ends.

It just keeps getting better and better.

Thank you Claire and Sabrina. It’s been my delight walking with you guys. Love you to bits.

Thank you for believing.

And thank you for the journey.

I promise the best is yet to come.

Keep rockin and keep the faith.

It’s how Kickass Women like you live and breathe.

The post KICKASS WOMEN first appeared on IamDonatello.

IF YOU KNEW YOU COULD NOT FAIL?

It was a brilliantly sunny day and I was driving along my usual route on my way to The Forge with squats on my mind, when something caught my eye.

At the side of the road, I saw this little bamboo plant springing triumphantly out of the tarmac.

It hadn’t even been there a few days before.

It immediately got me thinking. I slowed down and stopped right next to it.

Seriously, this little plant was forcing its way through the tarmac into the sunshine, cracking the asphalt right open.

And growing at a pretty amazing rate too.

No one told it that it could not be done.

That you were not supposed to do that.

That the tarmac was too hard.

That a plant could not grow in the road.

That it would be cut down.

You know, just like all those little excuses we plant inside our own heads when we decide a goal is too much work.

Nah! This little fella decided it was going to crack the road wide open and reach for the sunshine! And that’s just what it did.

And it grew to a pretty respectable height last time I saw it too.

THE PURPOSE OF LIFE

There are some lessons to be learnt from a little bamboo plant.

You see, growth and self discovery are two of the major purposes of our journey on this planet.

And it’s unforgiveable when our own fears hold us back from these two objectives of life.

These ingrained fears can come from our own cultures, our experiences, even our closest family members and friends.

You see, a lot of the things we do and think are pre-set or pre-ordained. Just because they have been there for a long time, or are the “norm” or the “accepted” way to go, then we blindly agree that it’s what we should all be doing.

It’s like the notion that you have to have a 9 to 5 job. Or that people become millionaires by a stroke of luck or by falling into a pile of money. Isn’t that the way things happen after all?

I beg to differ with a big “Hell,No!”.

Do NOT be caught up in something without questioning it, just because it’s there.

Be a one percenter – ALWAYS question the status quo.

Stop stifling yourself with “should” – placid acceptance of the norm is the ever-tightening noose around the neck of your success.

Here are three ways of changing the way you court your own success.

1. LISTEN TO YOURSELF

Have you ever desired something, then told yourself to “be sensible” because it was “impossible” to do it?

Or told yourself you were “fine” when something was bothering you deeply?

Or tried to just dismiss a feeling or a dream because it “didn’t really matter”?

Well, if you have ever been through an experience like this, then here is some news for you.

It DOES matter!!! YOU matter!!

It’s your dream. Your calling. Your goal. Your pain. Your life.

And whatever is taking you away from it, is a sign that you are not on the right track right now.

So do listen. Your inner voice will always speak the truth.

And it is YOUR truth. Pay attention!

2. T2G – TIME TO GROW

Indeed, everyone needs some T2G in their lives.

I have this conversation on a very regular basis with my clients. The vast majority of people are stuck in the same place their lives, doing the same thing over and over again, and seeing no way forward.

And most of the blocks in this area seem to happen because of two “reasons”:

First, they think it’s impossible. They have jobs, schedules, obligations, kids, partners, parents and friends to worry about. Who the hell can fit anything else in?

Second, they think it’s selfish. They have jobs, schedules, obligations, kids, partners, parents and friends to worry about. Who else but a selfish person would put all these to the side to spend time on themselves?

When my clients recite this deadly mantra, I always remind them of one very vital fact.

You can only help others when you are in a position of power. A drowning person cannot save another person from drowning.

And you cannot give something you don’t have in your life to someone else.

And you will never have what you need to give to others, if you don’t make the time to give it to yourself.

That’s regardless of all the good intentions in the world.

And, speaking of good intentions, the Devil paved the road from here to Hell with those.

So spare me the semantics and put your good intentions exactly where they should be.

Give yourself time and space to grow. When you do, it will fill your soul with compassion, patience, kindness and generosity, and an undying need to give to others to see them happy.

It’s the way to immortality.

3. THE NAME CALLING GAME

We are pretty big with labels, aren’t we?

Impossible. Can’t be done. Too tough. Not up to it. Can’t be me. Not good enough. No time.

You know the litany – and we are all guilty of it, at one time or another. Me included.

The problem is, as soon as we slap labels on things, a subconscious invisible barrier slams up that puts them in the truly impossible zone.

We can never achieve something we have told ourselves is unachievable.

By not believing, we have become our thoughts. And we have doomed ourselves to fail – before we even start out.

So stop with the name calling already.

Never tell yourself something is impossible. The truth is NOTHING you set your mind is on is truly impossible.

History is full of examples of people who achieved the “impossible”.

The only difference between successful and unsuccessful people is that the succesful ones learn from their mistakes and just keep plugging ahead. Again, and again, and again. As many times as it takes.

No retreat. No surrender.

It’s the tenacity to keep on going, regardless of anything, that will get you to success.

Damn well worth a try isn’t it?

CHANGING THE GAME

So yes – I am all about removing the pre-conceived limits in our brains before we attempt anything.

If we don’t put a cap on our options – we become pretty much unstoppable.

Because the enemy is never really the one we point the finger at.

Finger pointing is just too easy.

We are just trying to avoid the option of admitting our own involvement in our own destiny.

Because that puts us in the easy denial zone. “Can’t change it, cause it ain’t my fault!”

Well, I am here to wake you up!!

You are NOT chickening out – not on MY watch!

Yes – YOU are in charge. So YOU better fess up and MAKE changes happen.

Stop kidding yourself – and lying through your teeth.

Get up off your ass and do something about it.

Be bamboo!

And rock your little hearts out!

The post WHAT WOULD YOU ACCOMPLISH… first appeared on IamDonatello.