As you scroll throught this list and gaze upon the nutrtional breakdown of these life threatening foods, keep the following in mind:
An average daily diet should consist of approximately :
Calories : 2,000
Max. total Fat : 66 gr.
Max. total Saturated Fat: 20 gr.
Sodium intake : 2,400 mg.
Carbs (including sugars) : 330 gr.

1. The Starbucks 20oz White chocolate Mocha Coffee
580 calories – 15 gr. of saturated fat
-more calories then a Quarter pounder with cheese

2. Wendy’s Sweet & Spicy Boneless Wings
1 serving 500 calories – 18 gr. fat – 27 gr. sugar – 2,530 mg.. sodium

3. Dunkin Donuts Coffee Cake Muffin
670 calories – 25gr. fat – 7 gr. saturated fat – 93 gr. Carbs – 54 gr. sugar

4. Chicken Ceasar salad
756 calories – 61 gr. of fat – 10 gr. saturated fat – 1831 mg.. sodium

5. Pizza Hut’s Meaty P-Zone (calzone)
1,480 calories – 66 gr. fat – 3.680 mg sodium -

6. Burger King’s Biggie French Fries
600 calories

7. Quaker Natural Granola Low Fat Cereal (2/3 cup serving)
210 calories – 3gr. fat – 18gr. sugar

8. Vitamin Water (each bottle contains 2.5 servings)
125 calories – 32.5g. sugar -
- comparable to drinking a can of Coke

9. Reese’s Puffs Whole Grain Cereal (3/4 cup serving)
130 calories – 11 gr. sugar – 1 gr. Fiber
- Fiber content should be at least 5 gr. to be considered valuable

10. Tri-O-plex Protein Bars
430 calories – 16 gr. fat – 4.5 saturated fat – 16 gr. sugar

1) Myth : “Ab exercises burn the fat away.”

Truth : As previously mentioned, fat loss is 90% nutrtion. We can’t spot train! We exercise to increase muscle tissue which strengthens our bodies and helps to increase metabolism. An increased metabolism will aid in overall calorie and fat loss, but never isolated in one area of the body.

2) Myth : “The more Ab work the better.”

Truth : Abdominal muscles are not much different from other muscle groups and should be trained similarly. Would you do 100 reps everyday of bicep curls or squats? No you wouldn’t! Use different exercises to strengthen different areas of the abs, but use an appropriate volume, 3-4 sets of 10-20 reps.

3) Myth : “Crunches & Sit-ups are the best exercises for the Abs.”

Truth : These 2 popular exercises flex the spine, meaning they bend and round the back forward.

Firstly, we don’t need to do these movement in everyday life – flex the spine -therefore it is not functional. Secondly, most peoples posture is already rounded, hunched forward, why reinforce this stressfull position. Thirdly and most importantly, it has been proven that spinal flexion exercises like crunches, are actually harmfull to the discs of the spine.

How should we be training our abs?

We want to train our abs to be strong for real life actions and in athletic movements. When we walk, pick things up, reach out and carry things, the role of our abdominals is to support and stabilize the spine.

Example exercises : Plank and all it’s variations, rollouts and certain rotational movements like the woodchop. Even better, check out our video which will give you some great examples of the best ab exercises with instructions on proper technique.

Don’t Just Do it, Do it Right!

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1) Know your WHY! : It’s easy to say that your goal is to lose weight, but in order to sustain that goal you have to have A GOOD ENOUGH REASON FOR DOING IT! Motivation diminishes as the weeks go bye, a powerful “why” such as, “I want to lose weight in order to be able to play with my kids and grandkids”, will keep you encouraged through the tough times.

2) Set Clear & Defined Timelines for your Goals: A goal without defined timelines is a dream! You need to set realistic short term and long term goals. Example; short term: weekly weight loss amounts. Long term: total weight loss amount.

3) Structured Plan of Action: Getting a gym membership is not good enough, you need to define how many days a week you can realistically set aside to exercise, what days, at what time, how long do you have to train each time, what program you will be doing and how you will organize yourself to change your eating habits. You cannot do this alone! Most people fail due to a lack of proper guidance. Seek out professional help….trust me on this one!!!!

4) Support System: Surround yourself with people who encourage you and have similar goals, also people who have already achieved the success that you are looking for. Rely on professionals, family and friends to back you up!

5) Inspiration: You need to keep yourself constantly motivated! Find things that inspire you and keep referring to them every day. Examples: before and after pictures, videos that speak to you, things that you would like to do once you have achieved your goals.

1) Fiction: Exercise is the most important thing when it comes to fat loss.

Fact: Fat loss is 90% nutrition. You cannot exercise your way out of a bad diet!

2) Fiction: Cardio is the most effective exercise to burn fat.

Fact : Interval style resistance training using full body exercises, also known as circuit training, has been proven to boost your metabolism for longer after a workout and increase your resting metabolic rate more than cardio alone does, due to gains in lean muscle tissue.

3) Fiction: Trendy crash diets are the way to go to lose weight.

Fact: Starving yourself or doing anything extreme is statistically proven to lead to failure. Stick to the only principles that work; eating smaller, balanced, whole food meals more often. Changing your eating habits needs to be a sustainable lifestyle change.

4) Fiction: Doing lots of crunches and sit-ups will burn my stomach fat away.

Fact: Abdominal exercises strengthen the abs, just like bicep exercises strengthen the biceps. You cannot spot train and melt fat away. If any trainer or piece of equipment claims to do so….run away fast!

5) Fiction: I need to take a fat loss supplement or do a detox to help me lose weight.

Fact: No supplement works the way it says it does, nor will it live up to your expectations. Even if a supplement has a positive effect, it is a SUPPLEMENT to your good eating plan and good exercise routine.

Check out our inspirational video