Thursday, April 25, 2013

The Key to Successful Weightloss

The secret is...  hard work and perseverance...  That's it!  I've lost 6 lbs. this week alone by really busting my butt in the gym and eating "clean".  PLUS staying inspired!  Find pictures that inspire you...whether it be you at an unflattering weight or at your best shape...or a fitness model or pics of a diseased heart...whatever it is...keep yourself motivated!

Daily Nutrition & Fitness Log Example:


  • 7:30 am    Coffee w/half & half
  • 9:30 am    2 Egg Whites w/1 cup of raw cabbage & 2 tsp. of Apple Cider Vinegar
  • 12:30 pm  Lean Taco Salad (lean ground beef w/spices over romaine lettuce hearts, 0% Greek yogurt, salsa and sprinkle of cheddar cheese)
  • 3:30 pm    Protein Shake (Isopure Zero Chocolate)
  • 5:30 pm    Lean Pork Steak with Broccoli
  • 7:30 pm    10 Almonds & Decaf Coffee w/half & half


  • 7:00 am  15-20 minute walk outside (I live in's a walking town)
  • 2:00 pm   Upperbody Circuit Training (arms, shoulders, chest, back)
  • 2:30 pm   Treadmill on 6.0 Incline at 4.0 speed
  • 4:30 pm  30-45 minute walk outside  :)


  • 500mg of Calcium w/500 iu of D3 (twice a day)
  • 500mg of Reservatrol (twice a day)
  • 5000 iu of Vitamin D3 (once in the evening for better absorption, I'm D deficient, thus the high level of supplementation)

Water intake 6-8 12 oz glasses

While losing weight, I stay away from sugar, alcohol, soda/diet soda/CO2 and empty carbs.

Hope this is helpful.

Have a great day!

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