6 super food that will help with fat loss and your overall health.

So it is middle of september and many of you are back to the gym and trying to get back into your routines. so here are some great food that you should have in your diet.

Blackberries
Blackberries along with blueberries are super fruits. Blackberries are loaded with antioxidants, soluble fiber, vitamin C and anththrocyanidins. They also offer 3.5 grams of fiber per cup. So add them into a shake or as a part of your snacks.

Almonds
Almonds are great for building muscle and fighting off hunger cravings. They also are alkalizing to your system which helps with your acid base balance in your body. Almonds are high in protein and monounsaturated fat (which is a good type of fat for your body). And a handful of almonds will give you about half of your daily requirement of vitamin E. Almonds also contain calcium which help your bone health and magnesium which is important for muscle building. You can and should eat about 1-3 handfuls a day which will do a great job at suppressing your appetite.

Artic Char

I love Artic Char, it has an abundance of Omega 3 fatty acids that your body needs to help your heart stay healthy and your brain function at a high level. It has also been shown that a diet high in fish helps prevent and treat mood disorders and depression. Omega 3, have also been shown to help speed up metabolism helping with weight loss. So eat your Char , and other fish like salmon, mackerel, sardines, and herring at least 3 times per week, along with fish oil everyday.

Black Beans
Great for building muscle, burning fat, and regulating digestion, just watch for the side effects. Black beans are a good source of protein, fiber and iron. They are a rich source of antioxidants. They are also a great meat alternative.

Spinach
Popeye sure was right about eating your spinach. It is great for increasing nutrient stores and fighting obesity. Rich in vitamin C, vitamin A, vitamin E, vitamin K, magnesium and several antioxidants. It is also a great source of folic acid which helps protect against cardiovascular diseases and colon cancer. It is also needed for women who are pregnant or thinking about becoming.

Eggs ( farm fresh, organic or free range are best)
Eggs are packed with a variety of nutrients including protein, zinc, iron and vitamins A, D, E and B12. Research has shown that eating eggs helps stabilizes blood glucose levels, promotes the loss of body fat and reduces the loss of lean tissue. Eggs are also a great snack on the go when boiled.

Hidden Dangers of Your Excess Abdominal Fat - It's More Serious Than a Vanity Issue

So Today I decided to do something different My friend Mike Geary wanted to do a guest spot on my blog, so here you go also let me know if you want his new ebook gift that he has given me. The insiders secrets to a lean body.

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?
The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.
Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program. Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.
I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at...Click Here!

Train hard, eat right, and enjoy life!
Mike GearyCertified Nutrition SpecialistCertified Personal TrainerAuthor - The Truth about Six Pack Abs

kinesiology gave me a new lease on life.

So I like to highlight my great clients that work hard and get great results. I have been working with Curtis for 8 months and he has made an amazing change s in his fitness and his overall outlook. He is stronger, has more stamina and he is great to work with. I always feel it is better to read it in their words. So here is Curtis's tesimonial.



I had just retired at 65 and wanted to regain my health. I had constant backache and had been on anti-depressants for a number of years. My doctor recommended exercise as the alternative treatment for depression, and my physiotherapist referred me to Paul Turner at Three Peaks Kinesiology to create an exercise program to strengthen my back.

I found Paul to be very supportive, knowledgeable, and careful, he quickly gained my trust. At the beginning he knew how to keep me going even when I became discouraged.

Within a short time it felt good to be using my muscles and connect to the strength in my body again. There have been significant improvements in my leg strength and balance, and I have been free of anti-depressants for 6 months.

While I sometimes struggle to stay on the program, I continue because of Paul’s constant research and attention to the latest motivating ideas and resourceful approaches. I really enjoy how much better I feel when do a Fascial stretch therapy session to get rid of the minor aches and pains.
My workouts have become a positive focus in this new chapter in my life.
Kurtis Conlinn Langley BC

4 minutes workouts are effective.

Click Here for your new body in 4 minutes a day only!


So my freind Ryan Lee has created this amazing body bot program where you can create your own 4 minute fat burning program in minutes.

This is great for all us super busy people. You see some days with my insane client schedule, 2 kids and wife. I only have a short peroid of time to squeeze in a workout even though my job is in a gym. This is where 4 minute work outs come in.


I have been playing around with this program for few hours it is great. There are 1000's of combinations that you can put together, and the music is great to get you going.

I created a workout today and did 4 rounds. 16 minutes of working out with 2 minutes between rounds. Amazing crazy work out. John Chow would really think this was evil.

I use these formulas in my training with cleints to get amazing results in short peroids of time. Like 20-30 inches body fat loss from clients bodies in 1 month. And 5-10 pounds in on only 1-3 weeks. Yes with as little as 4 minutes of workouts per day.

Body Bot

Click Here for your new body in 4 minutes a day only!

A few things I like about this body bot softwear:

1) Variety - it helps you generate an unlimited variety of 4-minute workouts so you do not get board and continue to have fun and challenge your body and get amazing results.

2) No gym needed,
These workouts can be done at home,
outside or anywhere at all. And many
of the exercises require no equipment.
I just got an insider email from Ryan
and he said that he will be adding
new exercises in the next 2-3 weeks.
this will add up to 1000's of extra work out combos.

3) Music - body bot comes
with its own workout music
to help keep you going it makes
the work outs seem easier.


Click Here for your new body in 4 minutes a day only!

Ps tell me what you think.

Click Here for your new body in 4 minutes a day only!