MERRY CHRISTMAS

To All,

 MERRY CHRISTMAS

Have A Blessed Christmas,

Randy & Brenda

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FAT LOSS EXPERT GROCERY LIST(with pictures!)

I get asked a lot–”Well, what do you eat?”

This is after people ask “How do I lose this fat?”

Well here is a list of the items we purchase when we

go shopping for groceries.

 FAT LOSS EXPERT GROCERY LIST(with pictures!)

Now we don’t buy all of

this at one time, we buy what we will use for the WEEK.

Important note–for the week. This means we have a

menu wrote out for the week and will not have foods

go bad–or have extra food in the house to cause over eating!

Can you say – Proper Preparation Prevents Poor Performance.

So without further delay here you go:

Read the rest of FAT LOSS EXPERT GROCERY LIST(with pictures!)

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BRENDA CAUGHT ME CHEATING!

…and she didn’t care!

Yes, Saturday night  just as things were heating up Brenda

came home expectingly. I was sweating, and working it.

Yep, the ground sirloin was browning in the pan, the refried

beans were heating up on the stove, and I was sweating from the

habenaro salsa! Yes, it was my cheat meal for the week.

Homemade burrittos, refried beans, and chips and salsa.

 BRENDA CAUGHT ME CHEATING!

You are in total shock. Well Brenda wasn’t.

You ask-”What is my fat loss expert eating like this for?”.

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5 TIPS TO FIGHT OFF HUNGER

These 5 tips to eating right can help silence your hunger and help you lose fat.

1. Drink at the right time:   5 TIPS TO FIGHT OFF HUNGER

I am not talking about alcohol here. When I say drink I mean water. Drinking water at the right time is important because it can affect when you eat and how much you eat.

When you consume food or fluids your stomach stretches. When it stretches to a certain point your stomach sends a signal to your brain to stop eating or consuming food and fluids.

An easy way to stretch your stomach without filling up on calories is by drinking water. I recommend you drink a glass of water 30 minutes before a meal and also have a glass of water

on hand during your meal to sip on while eating. This simple tip will help control your appetite and keep you from over-eating.

2. Eat fiber rich foods:      5 TIPS TO FIGHT OFF HUNGER

Many people know that fiber helps you feel fuller for a longer period of time, but most don’t know why. It does this by drawing water into your stomach. As it was stated in tip #1 the water helps to stretch your stomach and

send a signal to your brain telling it you are full and to stop eating. Fiber also helps to slow the absorption nutrients because it passes through your body undigested. This allows you to feel fuller longer.

3. Eat healthy with plenty of protein:  5 TIPS TO FIGHT OFF HUNGER

Protein elevates a hormone called glucagon which helps to control your appetite and also keep your body from elevating insulin levels which promotes fat storage. Beside triggering the hormone glucagon protein also

activates other peptides that help to send signals to your brain telling it you are full.

Of course protein also raises the thermic effect which means for every 100 calories of lean protein you eat your body burns about 30 calories to digest and absorb it. Leaving you with a net caloric total of only 70 calories.

Try that with carbs or fat and you will end up with a net caloric total of 90-95 calories.

4. Play mind tricks with your belly:  5 TIPS TO FIGHT OFF HUNGER

Numerous studies have been conducted on portion sizes and what level of fullness people have after eating. What they have found is that the larger the bowl or plate the more we will eat yet feel the same level of fullness as

someone who at less food with a smaller bowl or plate.

Many of our dinner plates you buy at the store now are very large. So are the bowls. No wonder we are overweight as a society. Look at the size of your bowls and plates and if they are large go buy a smaller set.

The facts are there that if you eat on smaller plates and bowls your brain gets the satisfaction of fullness with less food. For some you could reduce each meal by 200 some calories just by using a smaller plate or bowl.

5. Don’t inhale your food:  5 TIPS TO FIGHT OFF HUNGER

Eating right also includes taking your time when eating. It takes time for your body to recognize that it has food in the stomach and then send the signal to your brain. Don’t eat so fast that your body doesn’t have time

to process this.

Put your utensils down on the table while chewing your food. Don’t pick the utensils back up until you have swallowed the food in your mouth. This little trick will slow down the rate at which you eat your meal.

Researchers have found that individuals can decrease their caloric intake per meal by hundreds of calories each time by slowing down and using techniques like this.

A regular meal should take 20-30 minutes to eat so that your body has time to recognize how much food you have eaten. What ever happened to asking your significant other “How was your day?” when you sit down to dinner? icon wink 5 TIPS TO FIGHT OFF HUNGER

There are many more tips that you can follow, but if you follow these top 5 tips you will control your hunger and keep your calories in check. Combine that with your exercise program and the body fat will start falling off.

To Your Health,

Randy

Your Fat Loss Expert

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A STORY ABOUT FRED, JED AND TED

Okay, gang here goes a very sad story about a dog named Fred.

 A STORY ABOUT FRED, JED AND TED

Fred belonged to an old farmer named Jed. Jed had a neighbor
farmer named Ted. One late afternoon after tilling the crops,
Ted, Jed, and Fred were on Jed’s front porch.

Well as they sipped their iced tea and watched the sun slowly
lower to the horizon Ted couldn’t be quiet ant more.

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FINISHING IS WHAT COUNTS

The scene I see that makes me cry and hurt for people is when they have a goal, start the process, and then

without realizing how close they really are to the finish line —–turn back!!

It is one of the most frustrating things I deal with. They will be so far from where they started,but they let

frustration or lack of what they think should be happening, they will turn their backs on the finish line

and start going back to where they started.

If your goal is to lose 30 pounds and you are plateauing at 19 realize you are 19 pounds closer then you

were when you started. You may only be at 19 –but you aren’t at 30. But if you turn from your finish line

and start back to your old ways trust me you will see the finish line in your rear view mirror get farther and

farther in the distance.

This video show a young girl collapsing just short of the finish line–but she does’t quit–she crawls to the finish.

Pretty? No. Hard? Yes. Did she win the race? No. Did she quit? No.

She had a goal, she had a reason to finish, others were depending on her, and she didn’t let them down. But the

biggest person she didn’t let down was herself.

Remember pain is temporary—regrets are FOREVER!!

To Your Health,

Randy

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DO YOU HAVE GREMLINS?

Well I really messed up the other night. Now you all know if you have any food
issues you can actually hear your cupboards talk to you.

Oh, ya.

They will call out to you at the strangest time. Might be 2am, might be 4am, who knows.

Well if you are like me some times we answer the call of the cupboard gremlins.

 DO YOU HAVE GREMLINS?

Yes, we get up, eyes closed, following the voice, and answer the calling of the cupboard gremlins.

With eyes still closed we reach in, and I swear it is handed to us by the cupboard
gremlin…..the food we shouldn’t even have in the house.

Have any of you ever experienced the cupboard gremlins?

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FAT LOSS EXPERT REVEALS 7 MISTAKES FOR FAT LOSS

Many times it is the little things that can throw your fat loss success into a holding pattern.Some fat loss experts decide not to tell you these, for if you adhere to these along with a solid eating plan and exercise routine you won’t really need them and their services anylonger. So their dilemma is to stay true to their ethics and help you or to look at their bankaccount and see a need for you to keep using them. Well as you can see I have no problem sharing these with you. I know I will always have something to offer, and the more people I can help the more I in return will be blessed.

So without further delay–here are 7 mistakes many make in their quest for fat loss that us fat loss experts know can hold you back from losing that fat. Read the rest of FAT LOSS EXPERT REVEALS 7 MISTAKES FOR FAT LOSS

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Opportunity Of Your Life

Seriously, I feel those that take advantage of this offer are getting an opportunity of their life.
Because once this is gone – it’s gone! Which means you only have one chance this lifetime
to do this.

What is this? The chance to work with one of the world’s premier fitness, health, and fat loss
coaches.

Time slots are VERY limited, first ones who qualify are in, the procrastinators will miss out once
again on one of those “I should have did that” times.

checkavailability Opportunity Of Your Life

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ENOUGH SAID – 7 MONTHS 115 POUNDS

RICHARDS SUIT 005 225x300 ENOUGH SAID   7 MONTHS 115 POUNDS

RICHARDS SUIT 006 225x300 ENOUGH SAID   7 MONTHS 115 POUNDS

This is my friend and client Richard. 7 months and 115 pounds less fat. Where have you gone in the last 7 months?

Nothing else needs to be said.

Just do it.

Period.

Questions?

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