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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Kettlebell training is taking over as one of the hottest ways to work out and lose fat. The funny thing is that these funny looking suckers have been around long before the local health clubs got their hands on them. This is an old Russian training tool that seriously works wonders.

If you are looking to lose fat and tone up, you HAVE to train with kettlebells. With my personal training clients we implement at least one kettlebell movement in each training session. If you are new to this type of training, that’s okay. You can easily learn 2-3 movements and get an amazing workout.

Check out this kettlebell video that I shot. Here’s what to do:

Perform 3-4 sets of each exercise
15 Swings
10 Front Squats each side
10 Snatches each side
5 Windmills each side

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Hey everyone, check out this kettlebell circuit for beginners. If you are not using a kettlebell, you better get one. It’s super easy and you can even do these workouts right in your home. I would recommend a 15-20 lb bell to begin and then you can always progress once you get stronger.

Here’s what you do for this workout:
Perform 3-5 sets depending on your fitness level
15 Swings
15 Front Squats
10 Push Presses each side
Don’t rest between exercises, and rest no more than 1 minute between sets

Check this out….

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Crunches are a thing of the past when it comes to abdominal training. Years of research by Dr. Stuart McGill (an incredible researcher when it comes to the ins and outs of the spine) tells us that during a traditional crunch the spine is loaded with 340kg of compressive force. Imagine what happens after 3 sets of 50 crunches. Certainly you’re not going to feel the pain now, but what about in 10 years.

The abdominal region’s main job is to stabilize and help produce force and power. You don’t get either of those things while lying on your back performing a weight-less crunch.

So I’m telling you what NOT to do but what exactly should you be DOING?

I know that most of you don’t care about stabilization and force production, you are just thinking, how can I make my abs look good? While to the good news is that the actual core training that you should be engaging in will help those abs look just fine.

You must burn fat in order to actually see the muscles in that area, so you should be performing full body movements as a main-stay of your workout. These exercises engage all muscles of the core (hip flexors, hamstrings, low back, obliques, abdominals) and also kick up the calorie burn in order to shed some extra belly fat.

When it comes to core training you want to focus on planks, bridging and extensions.

Here is a sample workout that will challenge your core and your full body:

Side Planks- 3 sets of 12 each side

1-Arm Reach Planks- 3 sets of 6 each side

Renegade Row Planks (a Durbrow Performance favorite) 3 sets of 8 each side with 8-15 lbs (you can always begin this from your knees similar to a push up)

Here are some other great exercises that you need to be doing as they’ll challenge your core and everything else.

1. Kettle bell Swings
2. Some type of squat or dead lift
3. Push Ups
4. Tube Rotations (low or high)

Here’s a quick video outlining the 3 plank exercises I spoke about in the beginning. Do this at the beginning of your workout to fire up your core and get you ready to burn some serious fat!

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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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You know it takes much more than that. You know you need:

Written goals

A solid exercise program

Social support

Discipline

Patience

Sacrifice

A burning desire to succeed

Changes in your lifestyle

Education

Proper nutrition

In other words, you know you need to GET REAL about fat loss. You know it makes no sense to fall for the same old miracle promise or “easy” solution. Whether it’s January 1st or Bathing Suit season doesn’t matter. The proven approach to looking great on the beach is good old fashioned effort.

Look, in one way my life would be a LOT easier if I just lied to you and sold you a bunch of empty promises. Sure, it would make earning a living super easy. Most people are happy to spend their hard earned money on the latest miracle pill or potion. But I wouldn’t be able to look at myself in a mirror. I wouldn’t be able to sleep at night. And that’s why I’ll never be the one to lie to you about what it takes to transform your body.

Do the right thing this Bathing Suit Season. Use it as a catalyst to really change your life. I’d be thrilled to help you. I’d love it if you’d place your trust in me and let me show you the right way to do things.

If you arm yourself with the right knowledge and approach this with a great attitude you’ll NEVER have another Bathing Suit Season nightmare again.

PS – If you want to make the nutrition aspect of fat loss simple then you need to get on board with my friends at Prograde Nutrition. They’re like me; they don’t sell miracles in a bottle. They sell real nutrition that supports your fitness and fat loss goals. You can save a lot of loot with their combo packs. Check out Prograde Nutrition

PPS – I am a Prograde Nutrition Partner

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