The Paleo Diet goes into quite a bit of detail about how to revamp your eating plan to eat naturally and include all fresh foods. This can actually be done very easily and the book provides some great recipe ideas. If you have time to pick up the book, it’s a great read and really changes your idea of food in our society today.

I’m not one to make healthy eating really complicated. You shouldn’t have to count calories or grams of fat because who really has time? If you are eating natural and fresh foods, exercising and training the right way, getting enough sleep and drinking plenty of water, you are in good shape.

The Paleo Diet describes a nutrition plan based around eating lean proteins, nuts, fruits and vegetables. Notice that these are all things that have been found in nature for thousands of years. When people had to hunt for their food they were not eating bread, chips or processed snacks. These things all came along with the farming era when people realized that they could make food much cheaper, in bigger quantities and it could keep longer by adding processed ingredients. This was actually the downfall of our healthy eating plan. People in that era were still working hard physically though, and they were not becoming overweight. Combine those foods and our generally sedentary society today and we have an over 50% obesity rate.

I read The Paleo Diet and I took the diet and made a few modifications. I was never a big starch eater anyway, I’m not a person who loves bread and I never eat processed snacks. If I’m going to cheat, it’s going to be ice cream. So, this was not a huge change for me. The one thing that you do realize is just how MUCH sugar we are consuming on a daily basis. I have made the staples of my nutrition plan the following: lean meat, fish, vegetables, fruit and nuts. I allow myself 2 servings of dairy per day (one yogurt and 1 serving of chocolate milk post-workout).

In just increasing my protein intake, snacking on fruits and nuts during the day instead of protein bars or dairy, increasing the amount of water that I drink each day, I have noticed HUGE changes. I have lost several pounds of body fat, tightened my entire body and notice that I’ve even put on a few more pounds of muscle. I don’t worry about my weight so adding a few pounds is no big deal.

Our “food pyramid” recommends 6-11 servings of whole grains per day. This is insane! No wonder the country is fat. In this natural nutrition plan you are getting all of your carbohydrates from fruit and vegetables. I found no drop in energy levels and it’s actually really delicious to be able to eat as much fresh fruit as you want.

So, the take home message here is that you need to cut out starches and processed foods. Eat your 5-6 small meals and snacks per day and you really can eat as much fruits and veggies as you want because they are so low in calories. You’ll never over-eat with this kind of program.

And the best thing is that you can totally have a cheat day!
Check out a great recipe for chicken salad. Wrap these in lettuce for a great lunch without the bread, mayo and process sugar:

1 cup of diced cooked chicken breast
1 cup of romaine lettuce, chopped
1 cup of butter leaf lettuce, chopped
1/4 cup of red cabbage, chopped
1/2 cup of sliced almonds
1/4 cup of chopped Medjool dates
1-2 tsp of flaxseed oil
1-2 tsp of freshly squeezed orange juice

Combine all ingredients in a large bowl except liquids. Toss with flaxseed oil and OJ. Serves two.

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As a personal trainer and fitness expert here in Cambridge I’ve helped many local residents lose weight and body fat. One of the major problems that people encounter when they change their diet and the amount of time they exercise is that they feel much more hungry.

This is an okay problem to have because it means that you are working out harder, thus boosting your metabolism (to burn calories at rest, awesome!) and you are probably taking in less calories which is a good thing as long as you are eating nutritious foods.

With all of that said though, being hungry is kind of annoying. When you switch from a burger and fries or a greasy slice of pepperoni pizza for lunch to a nice salad piled high with veggies and some chicken with balsamic dressing, your body is going to have to adjust. This second meal is much lower in calories and fat and contains a much better mix of vital nutrients. In other words, you are not stuffing yourself silly at every meal now.

Here are some of the ways that I coach my personal training clients to avoid hunger and bad food choices.

1. Eat More Protein. I’m not saying become a protein obsessed body builder, but protein will fill you up and will also support lean muscle tissue growth and repair. Higher protein diets have been proven to help women lose weight faster and keep it off.

2. Eat Smaller Meals and Snacks More Often. Eating every 3-4 hours will help regulate your blood sugar and help you to avoid those crashes that can kill any nutrition plan. How many times have you worked through lunch at the office only to be ravenous at 3pm and reach for the closest sugar concoction in the vending machine? Plan out your day so you are eating like this: breakfast/snack/lunch/snack/dinner. This will keep your metabolism up and running all day. Think of a fire that has consistent fuel to burn it. It burns much faster and more efficient than one that is lacking. Your body is the same- keep it fired up.

3. Get Enough Sleep. Lack of sleep can increase cortisol levels in the body. Cortisol is a stress hormone that can lead to excess fat storage. Also staying up too late can often lead to late night snacks which only causes the body to take in more calories. Get 8-9 hours of sleep per night to keep you energized for your fitness training workouts.

4. Stock Up On Fruits and Vegetables. Fruits and veggies are perfect snacks that can be prepared and stored at the office or in the car in a small cooler. They also provide vital nutrients without a huge amount of calories. Curb your sugar craving with a few slices of watermelon or some fresh berries. Your waistline will thank you.

5. Drink Plenty of Water. Often times drinking water can help curb your hunger. Thirst and hunger trigger the same response in your body and usually people reach for the food when a glass of water can often be the cure. Drinking water also helps reduce bloating in the body and helps energize your brain and body for your intense training sessions.

Give these quick and easy weight loss tips a try and keep your training and nutrition program on track.

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The major thing to remember is that you must PLAN. You need to plan what you will buy, plan what you will cook, plan when you will cook it and then plan when you will eat it. Get into the habit of going to the grocery store once per week and make a huge list. Going to the store whenever you need something is the kiss of death because you’re not planning at all and you are more likely to give in to cravings.

Some quick summer eating tips:

1. Grill whenever possible. Use the grill for fish, chicken, lean meat and veggies. It’s quick and easy and always healthy.
2. Pick up lots of fresh fruit and vegetables. This is the season that everything is good so stock up on a variety of berries, veggies and leafy greens.
3. Drink plenty of ice cold water. It’s much easier when it’s hot so down a few Nalgene bottles each day and you will be feeling great. Add some lemon or lime for a bit of flavor
4. Give yourself one cheat day. Allow yourself a treat or go out for ice cream. This will keep the cravings away because your body knows that you can actually have it at some point. Reward your hard work but don’t go crazy.

Now here’s a look into my kitchen and what I typically eat each day. Check it out.

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Well, the time for this negative mental state is over. With just a few simple tips you can whip your body into shape and feel confident wearing just about anything. Sure, it takes a ton of work but it can be done. Follow these simple lifestyle changes and you’ll be well on your way to the great summer clothes that you KNOW you want to wear.

1. Perform full body strength training workouts. These types of workouts will burn more calories and make your body an efficient fat burning machine. The ultimate goal is to burn fat and calories when you are NOT working out and developing a good amount of lean muscle tissue will do just that. Muscle is a much more active tissue (fat just kind of sits there and takes up space) and will burn calories at rest, usually for up to 36 hours after an intense training session.

2. Choose exercises such as squats, lunges, step ups, dead lifts, push ups, chin up variations, medicine ball work and anything with a kettle bell. These movements are guaranteed to melt the fat right off when performed in a circuit style (either timed or for repetitions). Avoid machines and isolation exercises like curls and shoulder raises. These are major time wasters and won’t burn nearly as many calories.

3. Eat 5-6 small meals and snacks per day. You want to stock your nutrition plan with fruits, veggies, lean proteins, low fat dairy and unsalted natural nuts. Avoid starches and excess bread and pasta sources. Drink plenty of water (1/2 your body weight (lbs) in ounces each day). Eating in this most natural state will help your body burn fat, protein will support lean muscle and recovery and staying away from starches and drinking tons of water will help you to feel much less bloated. This is always a good thing in the summer. Plus, fruits and veggies are plentiful and you can stock up all day without getting super full.

4. Avoid time wasting “ab” exercises such as crunches and bicycle crunches or twists. Instead perform full core movements such as planks, side planks, weighted sit-ups, rotations and throws or any major movement such as a squat, dead lift or kettle bell swing. You can do crunches until you are blue in the face but it won’t do a thing for that toned summer mid-section you are craving. You MUST BURN FAT first. Large movements boost your metabolism. The abdominal and core region was meant to stabilize, not flex repeatedly at the spine (a crunch movement). This can actually lead to more back pain and it won’t do squat for your abs. Instead, just do squats….

5. Avoid excess alcohol this summer. Everyone knows that the summer brings parties and lots of fun things. It’s not realistic to avoid drinks all together but just keep it in moderation. Stick to clear liquor such as vodka and mix it with some soda water. This cuts out a lot of sugar. Keep yourself hydrated by drinking plenty of water for every drink that you have. Give yourself a minimum before the party starts, and stick to it because we all know that drinks end up leading to bad food choices.

6. Give yourself a cheat day. If 80% of your nutrition plan is on point, you’ll be fine. Give yourself a day to go out for dinner or drinks and don’t feel bad about it. Your body responds well to an increase in sugars (it can actually boost metabolism for a short term) but keep it during that one day. This will also help eliminate cravings because you know on Fridays you give yourself a treat. Stick to the nutrition basics and reward yourself.

Start implementing these simple tips and you’ll see a change in your body composition and how you look and feel. Also get a little extra motivation by working out with others in a small group. Stay motivated and accountable, here’s how… small group summer training.

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Hey Guys- This is Greg Carbone from the Jersey Shore, and no, people out here are not really like the ones on the TV. shows

I am really pumped that Callie has asked me to do a guest post for all of her awesome readers.

So, since summer is quickly approaching us, I wanted to give you 4 healthy foods to eat during these hot months.

1. 1. Iced Green Tea. Green tea is great for some many reasons.  It contains antioxidants, which help slow the aging process.  It also helps contains chemicals called catechins, which raise metabolism and burn more fat.  Remember, this must be brewed – the instant kind has tons of sugar and will make you fat!

Tip: I like to brew a large gallon and drop in about 6 tea bags, half of which are a fruit flavored green tea.  Refrigerate and toss in some frozen blueberries for more sweetness and antioxidants.

2. Chicken and Vegetable Skewers. This is about the easiest dinner ever… and it is super healthy.  Lots of protein and healthy carbs.

Tip: Cut chicken into nugget sized pieces so it cooks quickly.  Toss on some mini tomatoes, zucchini, onions, and spices.

3. Corn on the Cob. Corn gets such a bad rap because it “has lots of sugar”.  Show me a person who has ever eaten enough corn to be overweight and I will show you how to walk on water.  It’s not gonna happen.

Tip: Grill or steam your cob and then brush it with some Smart Balance and lightly sprinkle some Cuban spices.

4. Sangria. Let’s be honest.  Most of us like to indulge in a cocktail now and again, so why ignore the 5,000 pound elephant in the room?  Making a smarter choice will keep you looking much better than pretending you didn’t just drink that 1,200 calorie margarita.

Tip: Use seltzer and red wine mixed with fresh fruit for a nice cold drink packed with antioxidants.  Just make sure you have a support group around to help you have your drinks in moderation.

Hope you all enjoyed the post and I hope to be back again soon!  Leave some comments or questions in the comment box…

Greg Carbone is the owner of Carbone Training Systems in Monmouth County, NJ.  His Freehold Boot Camp and Eatontown Boot Camp locations have helped close to 1,000 locals transform their body.

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Seriously, the most important part of the process is arming yourself with the CORRECT knowledge. If you know how your body works…why it stores belly flab…what actually causes it to burn off…you’re a whole lot better off.

Now, I know there are a ton of so-called experts out there that are confusing the heck out of you. I know a lot of people tell you different things.  It can be as frustrating as all get out. But if you follow these simple rules and burn them into your brain things will be a lot different.

Anyway, let’s get to today’s easy lesson. Check this out:

- Increased Protein intake triggers the hormone Glucagon.

- This, in turn, prevents the spiking of your Insulin (which is also a hormone) levels.

- Which simply means you minimize the chance of storing blood sugar as fat.

In other words, eat more protein and you bust the belly flab. Sure, there’s more to it than that, but that is the crux of it. And so long as you understand the basics you can KEEP the belly flab from coming back.

When you only eat carbs your Insulin levels go through the roof. And all that blood sugar (that’s what the carbs turn into after you’ve eaten them) which isn’t needed by your body MUST go somewhere. Yup, it goes to your belly; or your butt; or your hips; or your thighs…

The best part is, it’s not very hard to consume more protein. In fact, it’s pretty darn easy. A high quality protein powder will do just the trick.

As you’ve probably heard, my buddies over at Prograde Nutrition have launched their new Prograde Protein powder. What you may not have heard is it tastes great AND it does NOT use any artificial sweeteners. It’s naturally flavored with Stevia. Grab a bottle TODAY at

http://calliedurbrow.getprograde.com/protein-powder.html and make it easy to get more protein in your eating plan.

PS – I cannot recommend Prograde Protein ( http://calliedurbrow.getprograde.com/protein-powder.html)  highly enough. These guys create the highest quality products out there.

PPS – I am a Prograde Nutrition partner

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This first article will knock your socks off. I mean, really, who knew that coffee beans were so much more than, well, coffee? http://calliedurbrow.getprograde.com/best-part-of-coffee-bean.html

Next, you’ll be stunned by how powerful Brussel Sprouts are. And Barley Grass, too. Bet you thought Barley was just for beer, right? http://calliedurbrow.getprograde.com/eating-enough-fruits-and-vegetables.html

I’ll be back soon with more awesome health, fitness and nutrition info!

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½ a ripe banana (use a very ripe banana for the best banana flavor),
1 tablespoon natural peanut butter,
¾ c. skim milk,
½ scoop Prograde Lean Chocolate Meal Replacement.

Blend.

Enjoy!

Calories:  304
Fat (grams): 9 grams
Protein (grams): 19 grams
Carbs (grams): 37 grams
Fiber (grams): 5 grams

If you want more protein and chocolate flavor then use a full scoop of Prograde Lean Meal Replacement.  The 9 grams of fat comes from the all-natural peanut butter and consists primarily of healthy polyunsaturated and monounsaturated fats.

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Brad Pitt’s workout routine is nothing that most of you will relate to, or anything that I would necessarily promote as an efficient fat loss program. Obviously it works and I’ll tell you why (more on this later).

Here is the workout scheme that Brad used for both Troy and Fight Club:

Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders/Abs
Friday: Biceps/Triceps
Saturday: Cardio
Sunday: Rest

Brad used a traditional body building split of attacking one muscle group each day. For each day he would have 5 or 6 exercises and perform 3-4 sets of anywhere from 6-20 repetitions.
Here’s why this workout works: you are overloading each muscle group and with the higher number of repetitions you are putting the muscle under tension for a longer period of time, thus breaking down the muscle and allowing it to grow back bigger, also known as hypertrophy.
Here’s why this wouldn’t work for most of you, who are looking to lose fat, tone your entire body and drop inches.
This is not an efficient way to train. Don’t get me wrong, it works, but look at how long it takes! Most people do not have time to devote an entire workout to one muscle group. In order to create an efficient and effective program for fat loss and strength, you should be performing full body movements that will elevate your heart rate and boost your metabolism so you are torching calories when you are not working out.

This is done through movements such as squats, lunges, mountain climbers, push ups, chin ups, kettlebell movements and medicine ball work. I know that all of my clients are very familiar with this concept, so if you are NOT doing this kind of training…start now!

Brad’s nutrition plan looks something like this: high protein meals, small meals spread out through the day, eliminated alcohol, junk food and cigarettes.

That’s pretty basic but the results speak for themselves. If you are overloading on sugars and processed foods, you will not have any chance at a sculpted looking mid section. You must give your body the proper fuel to energize your workouts, help with recovery and promote a lean and toned figure.

Stick to your small meals, protein to keep you full, fruits and veggies, lots of water, get rid of the junk food and snack foods and cut out the booze. It’s harder than it sounds but trust me, the results will be well worth it.

Now, for the ultimate question…Brad Pitt in Troy…

Or, Brad Pitt in Fight Club…

I personally think the Troy physique is better, he’s a little more built and plus the ciggs don’t do much for me…

Keep working hard!!

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If you do one of these things on a consistent basis you will be setting yourself up for a long journey to your goal. If you do both of these things, you are in big trouble!

Our bodies need fuel for energy. Think of a car that is low on gas, is it going to be as efficient as one that has a full tank? Our bodies are the same way. If you start your day on an “empty tank” you will have less energy, you will be more likely to over eat later in the day because you are playing catch up in terms of calories, and you are not fueling the “fire” which is your metabolism. Remember, keeping your metabolism high over the long term is the key to fat loss. This is done by consistent portions, frequent meals and snacks, and as I talk about in this video…breakfast and post- workout nutrition.

Post workout nutrition: That sounds kind of complicated right? Nope, it’s super easy. After a workout your body is primed to take on nutrients to help the recovery process and feed those muscles that just kicked butt in your circuit training and weight training. This window of opportunity is short. 30-45 minutes MAXIMUM. Within that time frame you need to fuel your body with a small amount of calories, good quality carbohydrates and protein. The easiest, cheapest, and tastiest way to do this is with 8-10 ounces of low fat chocolate milk. Consume that after your workout and then about an hour and 1/2 to 2 hours later, have a meal. The liquid is easily digested and chocolate milk has the perfect mix of nutrients to get your body back on track. Starving after a workout is one of the worst things you can do, because think of how hungry you will be later on. Are you going to make a smart choice? You will probably reach for whatever is there, or when you do have a meal, your portions will not be as controlled. The post workout drink will regulate your hunger and help you recover, which leads to better workouts.

Check out the video and leave some comments about your favorite breakfast idea

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