Is Your Slow Metabolism To Blame For Weight Gain?

You're working out and eating well, but just can't seem to lose weight. Could a slow metabolism be keeping you from your weight-loss goals? It just might.

What is your metabolism and what relationship does it have to weight gain? Can you speed up your metabolism to help your body burn more calories? Hang on tight, ‘cause you're heading for a crash course in metabolism!

What is Metabolism?
The calories in your food or beverages combine with oxygen and create the energy necessary for your body to function. Metabolism is the complex, biochemical process in which your body takes what you eat and drink and converts it into energy. Your metabolism is constantly at work, even during rest and sleep when your body needs energy to breath, circulate blood, adjust hormones, repair cells, and grow new cells.

Your basal metabolic rate is the amount of calories it takes for your body to perform its basic functions. It affects how much energy your body needs to do its job and helps determine the number of calories you'll burn each day. Many factors play a role in your basal metabolic rate.

The first is your body composition and size. Larger people and those with more muscle mass burn more calories even while resting. This means overweight people usually have a faster metabolic rate than their thinner peers.

The second factor affecting your metabolic rate is your sex. Men generally have more muscle and less fat and therefore burn more calories, giving them the advantage when it comes to metabolic rate.

Third, your metabolic rate changes with age. The older you are, the less muscle you're likely to have. As a result, you burn calories slower.

Besides your basal metabolic rate, the amount of physical activity you get and the way your body digests and processes food determines how many calories you burn. While many factors go into your metabolism, the most variable is physical activity. However, exercise also makes the most difference in the number of calories you burn, so amp up your exercise and watch your metabolism rise as well.

Slow Metabolism = Weight Gain?
Contrary to popular belief, a slow metabolism rarely causes excess weight gain. While it would be easy to blame your weight on a slow metabolism, the most likely culprit behind those extra pounds is the amount of calories you consume versus the amount of calories you expend in physical activity. When you eat more calories than you expend, your body stores that away as fat.

Your metabolism is a natural process, and your body balances your metabolism to meet your individual energy needs. This is made clear when folks jump into a starvation diet. When you don't eat, your body slows down the metabolizing processes to conserve calories and energy to survive.

You don't have much control over your metabolism, but you can control the number of calories you burn during exercise. The more activity you perform, the more calories you burn.

You may think a thin person has a faster metabolism, but they're usually just more active.

Having a slow metabolism is rare, and it usually doesn't cause obesity. Medical conditions such as hypothyroidism and Cushing's syndrome may slow metabolism and lead to weight gain. But for the most part, the factors that contribute to weight gain include consuming too many calories, genetics, family history, unhealthy habits such as too little sleep or not eating breakfast, and certain medications.

If you want to kick-start your metabolism with challenging progressive workouts then call or email me today to get started.

TAKE THE 24 DAY CHALLENGE AND KICKSTART YOUR FAT LOSS AND RECEIVE HALF OFF BOOT CAMP! For first time participants only

Averaging 10-15lbs and 11 inches lost in 24 days

2-3 inches in the waist line

4% Body Fat

 

A METABOLIC SYSTEM, NOT A DIET

 THAT IS SWEEPING THE COUNTRY

 

 

           

Questions?

EMAIL OR CALL ME NOW TO RESERVE  YOUR SPOT IN THE 24 DAY CHALLENGE

678-881-9881 or stacy@fbbcga.com

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 Ann 69yrs. old  lost 20lbs , 7inches in hips, 5 inches waist, 3 thigh from taking Advocare products after 2months on 24 day challenge and still going!

" Thanks to my daughter for getting me on  the 24 Day challenge and Advocare products I have more energy, got rid of acid reflux,lost more weight and inches than I ever have in such a short period of time.  Best of all was the program was so easy to implement.  I thought my weight gain would be impossible to lose unless I exercised for hours and starved myself.  The nutrition coaching has taught me that anyone at any age can do this without killing yourself! I highly recommend this program to kick start your weight loss!"

WOODSTOCK FIT BODY BOOT CAMP IS CHANGING LIVES!

  We are currently offering Mon-Fri. 6am class and    9:15am Mon-Wed.- Fri. class.  All members can go to unlimited times and locations.  The bootcamp is a 45 min. inspiring fat burning workout.  The program runs annually indoors in a gymnastics building.  We will incorporate running drills, core strength, resistance using bodyweight, dumbells, bands, partner drills, and obstacle courses.  Each day new theme and motivation.  Come joins us for a fun and challenging workout!  See website for more information!

If you are interested but can't attend the times above, please email me times that you are interested in training. 

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THEY ATTRACT THE VERY BEST

  

DREW BREES SUPERBOWL MVP QUARTERBACK & NATIONAL SPOKESPERSON

 "I KNOW I'm SAFE with AdvoCare...EVERYTIME!"

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Feeling Stress & Inflammed Can be Helped By Changing Your Diet

Reduce your risk with anti-inflammatory foods

You may think of inflammation as something that happens when you sprain your ankle or get a sore throat. But did you know that low-level inflammation (which you may not feel at all) can be a significant risk factor for heart disease?

Many experts now recognize that an anti-inflammatory diet can be a powerful tool for reducing your risk of heart disease. As a bonus, the same approach can help lower your risk of many other conditions as well, including cancer, Alzheimer's disease, diabetes, osteoporosis, and depression.

Here are some tips on creating an anti-inflammatory diet:

Use olive oil, nuts, and avocodo as your primary sources of fat.
These foods are rich in monounsaturated fats, which help to quell inflammation.

Increase your intake of omega-3 fats.
Omega-3 fats, especially the EPA and DHA forms, are powerfully anti-inflammatory. Good sources include fish such as salmon, herring, mackerel, fish roe (caviar) and fish oil supplements.

Decrease your intake of omega-6 fats.
A diet high in omega-6 fats can lead to the over-production of inflammatory chemicals in the body. Vegetable oils such as corn oil are the primary source of omega-6 fats in the diet.

Eat loads of fruits and vegetables.
Fruits and vegetables, especially the brightly-colored ones, are packed with antioxidants that help quell inflammation and repair inflammation-related damage. Aim for five servings of vegetables and up to four servings of fruits every day. Excellent choices include spinach, red and green peppers, broccoli, leafy greens, tomatoes, carrots, berries, citrus fruits, and melons.

Limit your intake of sugar and refined carbohydrates.
Foods made with sugar and/or white flour create high blood sugar levels, which can aggravate inflammation.  To keep blood sugar levels steady and inflammation at bay, limit your intake of foods with a high glycemic load, such as candy, pastry, cakes, cookies, soda, juice, breads and other baked goods. See also below how sugar negatively effects your immune system.

Spice it up.
Vibrant spices like ginger, curry powder, chili powder, garlic, and onions all have potent anti-inflammatory properties. Incorporate these ingredients into your meals and recipes as often as possible.

Use the IF Rating system.
The IF Rating system shows you the inflammatory (or anti-inflammatory) potential of foods you eat. Foods with a high IF Rating are considered anti-inflammatory. Foods with a negative IF Rating are considered inflammatory. It's not necessary to eliminate all foods with negative IF Ratings. The goal is to balance your choices so that the the total iF Rating for all the foods you eat in a day is in the positive (anti-inflammatory) range.

Sugar: Your Immune System and Heart Disease   

 

-Don’t Blind Your White Cells

-Your Diet, Mood, Stress and Genetics All Play A Role

“Most people worry that they eat too much between Thanksgiving and Christmas, when really they should be worried about eating too much between Christmas and Thanksgiving.”   Anonymous

The chance of dying from cancer, heart disease, stroke, viral or bacterial infections, like pneumonia, depend on the strength of your immune system.  We could all die, if it were not for our immune system’s ability to fight foreign invaders and chronic inflammation in our body.  Our immune system’s response depends on our diet, stress, genetics and our mood.  Our nutrition can up regulate or down regulate our genes for life or death.

Getting A Cold Or The Flu?

 Around the holidays people tend to eat more sugary foods and refined carbohydrates, thus, having a direct and negative effect on their immune system.  Adults tend to get 2-4 colds or flu a year.  The common cold’s  increased occurrence is when the air is colder and less humid, we don’t get as much sunshine (vitamin D) and is more common around the holidays when our defenses are down from our intemperance in our diet.

Holiday Cheer Or Holiday Fear

Increased sugar intake boosts the neurotransmitter serotonin, our happy mood brain chemical.  This suggests that eating sugar can make you feel better when you are depressed.  Your mood may temporally improve from the sugar high; but, you will pay a high price.  Numerous research studies have shown that increased sugar intake dramatically decreases your immune response.  Short-term hyperglycemia (high blood sugar) negatively affects all major components of your immunity.

Sugar Blinds Your Immune System

Your white cells (leukocytes) are the primary mediators of the immune response.  Neutrophils are a type of white blood cell that is a first line of defense that swallows up (phagocytosis) foreign cells or bugs.  High sugar loads in the body turn off the neutrophils radar for several hours, depending on the amount of sugar ingested.  High glucose levels increase the risk of infections from Staphylococcus epidermidis, Staphylococcus aureus and E coli.  In diabetics, high glucose levels increase the risk of Klebsiella pneumoniae.  In healthy adults, eating simple carbohydrates like: glucose, fructose, sucrose, honey and orange juice significantly decreased the ability of the neutrophil to engulf bacteria.  The greatest effect was one to two  hours after the sugar consumption, but lasted for up to five hours before the fasting control values of normal white cell function returned to normal.

Sugar And Heart Disease

But sugar doesn’t cause heart disease?  Can it?  The Atherosclerosis Risk in Communities Study (ARIC), a community-based cohort of almost 16,000 people from four states (North Carolina, Mississippi, Maryland and Minnesota), found that HbA1c levels taken in 1990-1992 and tracked for 10-12 years, correlated with coronary heart disease events, hospitalizations and deaths.

HbA1c Predicts Heart Disease

The researchers found that Hemoglobin A1c (HbA1c)-a measure of long-term blood glucose level-predicts heart disease risk in both diabetics and non-diabetics.  An elevated blood glucose level is the defining feature of diabetes.  It has been argued whether elevated glucose levels contributed independently to increasing heart-disease risk, until now!  In participants with diabetes, the researchers found a graded association between HbA1c and increasing coronary heart disease risk.  Each 1-percentage-point increase in HbA1c level was associated with a 14 percent increase in heart disease risk.  Non-diabetic persons with HbA1c levels of 6 percent or higher had almost a two-fold greater heart disease risk compared to persons with an HbA1c level below 4.6 percent.

Stress And Your Immune System

Stress, through the hypothalamic-pituitary-adrenal axis, modulates the immune system.   The adrenal glands produce cortisol in response to stress, which suppresses the immune response.  Stress can reduce neutrophil activity, change the type of chemical mediators called cytokines produced by the white cells, decrease cytotoxic T-lymphocytes (CD8) and natural killer cells.  It is now known that increased stress can lead to increased respiratory infections, due to a stress related decrease in your immune response.

What Can I Do?  Seven Recommendations

Recommendation #1: Cut out the sugars and refined carbohydrates in your diet and eat more raw food to improve your immune system function.

Vitamin A : is required for the growth and activation of B-lymphocytes, increases macrophages, improves T-lymphocyte function and is critical in maintaining sufficient levels of natural killer cells.

Recommendation #2--5,000IU of vitamin A a day extra while sick.

Vitamin C can reduce the duration and frequency of the viral common cold and flu symptoms.

Recommendation #3--1000mg of Vitamin C every several hours, no maximum.

Vitamin B6 improves lymphocyte differentiation, maturation and antibody production.

Recommendation #4--100mg of B6 a day, maximum.

Zinc improves white cells immune function such as neutrophils, natural killer cells, T lymphocyte function and B lymphocyte development, antibody production and macrophage activity.

Recommendation #5–add an extra 15 mg of zinc a day.  Literature suggests that greater than 100mg a day of zinc actually depresses the immune system.

Vitamin D up-regulates the gene called cathelicidin, a naturally occurring broad spectrum antibiotic in our white cells.

Recommendation #6--5000IU of Vitamin D a day.

Recommendation #7--Read your Bible daily for its healing qualities & Exercise Daily

“A merry heart doeth good like a medicine, but a broken spirit drieth up the bones.” Prov 17:22

References:

Zabriskie, N., “Holiday Immune Support: Sugar+Stress = Vulnerability To Colds And Flu,” Vitamin Research News,, Nov 2008;22(11):1-5.

Reiche, E.M., “Stress And Depression-induced Immune Dysfunction: Implications For The Development And Progression Of Cancer,” Int. Rev. Psychiatry, Dec 2005;17(6):5150527.

Selvin, E., “Meta-Analysis: Glycosylated Hemoglobin and Cardiovascular Disease in Diabetes Mellitus,” Archives of Internal Medicine, September 12, 2005;14(6):421-431.

Smolders,I., “Effects Of Dietary Sucrose On Hippocampal Serotonin Release,” Britsh J Nutr., August 2001;86(2):151-5

Patel,K.L., “Impact Of Tight Glucose Control On Postoperative Infection Rates And Wound Healing In Cardiac Surgery Patients,” J Wound Ostomy Continenced Nurs., Jul-Aug 2008;35(4):397-404.

Alba-Lourerio, T.C., “Neutrophil Function and Metabolism In Individuals With Diabetes Mellitus,” Braz J Med Biol Res, Aug 2007;40(8):1037-44.

Rall, L.C., “Vitamin B6 And Immune Competence,” Nutr Rev, Aug 1993;51(8):217-25.

Gorton, H.C., “The Effectiveness Of Vitamin C In Preventing And Relieving The Symptoms Of Virus-induced Respiratory Infections,” J Manipulative Physiol Ther., Oct 1999; 22(8):530-3.

Mossad, S.B., “Zinc Gluconate Lozenges For Treating The Common Cold: A Randomized, Double-blind, Placebo-controlled Study,” Ann Intern Med., Jul 1996;125(2):81-8.

Cannell, J.J., “Epidemic Influenza and Vitamin D,” Epidemiol Infect., Dec 2006;134(6):1129-40.

Cannell, J.J., “Use Of Vitmain D In Clinical Practice,” Altern Med Rev., Mar 2008;13(1):6-20.

Overcoming Obesity , Depression and nearly Dying...A clients Journey To Better Health

RODNEY FREDRICK CELEBRATES HIS 74LB WEIGHT LOSS !

RODNEY'S BOOT CAMP STORY

I joined Fit Body Boot Camp as a result of being sick and tired of being "sick and tired"  I had  low energy, not to mention the growing list of risk associated with obesity, and I was disgusted with my looks. I knew much of my problem was rooted in the fact I was severely depressed and gained over 250lbs. Since 2002, I lost two children days after birth, I was successfully treated for cancer, and I lost my younger sisters and mother to disease.  I managed to function for a long time with all this baggage.  I didn`t care about life all I felt was grief and I packed more lbs on an already fat body. I was functional enough to make sure the house and our kids (son and niece) were maintained. Eventually I prayed to God that he would help pull me out of this place because I realized the feelings and the high fat foods were getting me ready for a really big casket! My wife was patient loving me through the process. (I don't know how she did it). My prayers were answered gradually I started to slowly emerge from this fog and I started having the will to do better.

My frustrations actually began In my mid twenties I became less active ( I stopped running, lifting weights,etc). I became focused on school and work which was less physical. I began packing on the lbs. I went on diets that would give me results but I would go back to the same old` bad habits. Eventually the weight gain would always come back with a vengeance. I continued this cycle for 10+ years, I eventually gained over 250 lbs. 

I tried everything to lose weight Slim Fast, medical weight loss, fasting , and gyms.  Prior to Fit Body, I was scheduled for gastric bypass but our insurance change and I couldn't have the surgery. Once I knew this was not going to happen, I began focusing on getting back into exercise.  I knew I couldn't be the Lone Ranger...I needed help ! I wanted to align with people who had similar goals something I didn’t get when I tried the 'big-bad-gym mill'. ( I remember once a trainer charged me $ 90.00 fee for just for asking a question about a machine. I Got rid of the fee and the gym.

What I like the most about Stacy’s boot camp is that there is a group of people who are supportive of each other. There is no competition and most of all no boring treadmills or machines. I like the variety, Stacy keeps things from being predictable and I like challenges. I believe that is what has kept me here for nine months.

The results I have got from boot camp are I have more stamina, I have dropped 4 pant sizes. The day before this writing I pulled out a pair of new pants I could not fit in two years ago, (just as a test to see where I am). They fit fine!  I have lost 74lbs and counting! 

My advice for  others who  may be frustrated about getting started with exercise program is

You  must be willing  to change. lt doesn't matter how many people or reports published saying fat kills, nothing happens until you turn the corner in your will. I think real change is sustained by deliberate and planned and acted on over time. You can’t be swayed by fads and somebody`s ideal of what you should be...you have to do it for yourself! Others can motivate but in the end YOU gotta do the work! What’s beautiful and sexy is you being the best you( healthy and active enjoying your life). You must realize that extra stuffing is covering up the real healthier version of yourself.  Concentrate on moving more exchanging bad habits for good ones, the body will change. Honestly, if I had 5 or 10 vanity lbs to lose, I probably wouldn`t be  toying around with my metabolism. I have seen some beautiful women talking about how much of a whale they were at size 8 or 10. People need to make lifestyle changes and stop dieting, let diet and exercise be a new norm not a temporary fix.

 What keeps me focused is my mental picture of what I will be when I`m done. My goals are to continue being more active with my family and go back into law enforcement. What also keeps me going is the positive feelings and changes both in body and mind and compliments from people who are noticing my progress. I know I have ways to go but these are good sign posts. I feel so much better, if I miss a workout I don’t feel as well that day. I know this might be taboo but I don’t completely deny myself of things I enjoyed. Once in a while I will eat that piece of cake or wing dings or whatever...just in moderation. I found that I want healthy choices not that junk. I crave things like fruit, grilled fish and chicken, it didn’t happen overnight (neither did the nearly 300 lbs gain). Also there good alternatives to some of the things I used use to scarf down and keep the best at bay.

 I make choices that will change my life.  Thank you Stacy and Fit Body Boot Camp;I haven’t felt this good in a long time! 

Rodney is a true inspiration for anyone who is struggling with weight issues.  He had courage to change, he had the courage to come to a group class and participate in a challenging workout.  Although he had an extra 250lbs to carry, he was able to lose weight through moderation in food intake and attending boot camp for exercise.  He started class with some modifications but shortly was able to build  up his endurance to running and doing all the exercises in class.  He loved the challenge and proved to be one strong boot camper!  He will be missed tremendously in class and we wish him the best of luck as he and his family move to Jacksonville, FLA. We are  so proud of you Rodney!

I have no doubt that Rodney's journey will continue on because he gets it and he has the determination to overcome anything that life puts in front of him.  He has overcome a lot in his life and those struggles have strengthen him and given him the internal motivation to stay on the road to good health.  

May God Keep Blessing You and Your Family! 

From Your Friends at STA-FIT & Fit Body Boot Camp

  

  

Being Thankful Today Can Help Lift Up Someone !

GET FIT & MAKE A DIFFERENCE!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 There are many reasons to give thanks and sometimes we find ourselves focusing on all the things that we don't have or complain about what seems in the big scheme of things really insignificant.  Holidays are tough for a lot of people that have less.

It is hard to watch as American's are being gluttonous over these next few months, stomachs being overstuffed with even seconds and thirds,  while so many are doing without even one serving.  Can we be content to eat just enough and push away all the food that ends up on our hips, thighs, and gut?

Burn the Fat and Feed the Hungry is a challenge to make a change this year and get fit and help those in need.  Fit Body Boot Camp in Woodstock is doing our annual food drive for Must Cherokee ( a local food bank) that helps those in Cherokee County who need food for their family.

The other day I stopped myself for complaining about having to go to the grocery store and buy food; I was tired from a long day and really just wanted to go home and chill. I immediately thought about the food drive that I am doing and all the people who would love to be able to have this priviledge, so I made sure to buy extra food to donate that day.  So, if you are feeling blessed today and would like to help out and maybe even start a fitness program or recommit to your fitness goals, then please bring a bag of groceries and for you donation you will receive  either :

• Two week free membership to boot camp
• 12 week in home downloadable fitness kickstart program
• $100 dollars off 1st month of unlimited boot camp

  I  I feel blessed this thanksgiving for my health, that I have a home, that I can go to the grocery store and buy food for my family and prepare a meal.  I also feel blessed to be in a position to help empower change in my clients life with good healthy habits as well as someone who may need a meal this holiday season.

Happy Thanksgiving to All My Readers...May you be blessed this Season!

Low Carb Pumpkin Muffins

Here's a muffin that isn't sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg's worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more.
Servings: 12

Here's what you need...

• 1/2 cup coconut flour (find at natural foods store)
• 2 teaspoons ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup canned pureed pumpkin
• 6 eggs, beaten
• 3 Tablespoon coconut oil, melted
• 1/3 cup honey
• 1 teaspoon vanilla extract
• 12 pecans for topping

1. Preheat oven to 400 degrees F. Oil muffin pans.
2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
6. Place on wire rack to cool.

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.

No Time to Cook , Shop, and Prepare Healthy Meals!

Save Time, Save Money, No cooking or Cleaning, Lose Weight with Gourmet Food!

So are you tired of planning your meals, preparing and cooking, spending time grocery shopping and cleaning dishes, if so I have a solution for you!
I recently met with a Food Delivery company that provides food especially for fitness trainers and their clients.  I have been researching companies like this for over a year to find a solution for my busy clients. Clients who are struggling with cooking healthy good tasting meals with guaranteed results and at a low cost.  I found it and would like to share it with you!
The food has no preservative and it taste good!  I got to sample the food myself plus they off 100% money back guarantee.  Since their food is designed as a solution for personal trainer's clients, the meals are all portioned out and all you have to do is microwave it 90sec.  The meals are basically higher protein, vegetable, nuts with no carbs except your veggies...that way it guarantees you fast results with no prep time cooking meats.  You don't have to spend your Sunday cooking your meat for the week.  The best thing is it can be as low as only $10.50 per day for 5 meals (3 meals plus 2 snacks).  The servings are good size because there are no pasta, rice, etc..you get bigger portions of meat and veggies.
I don't know about you, but I am sure you spend more on bad fast foods!
CLICK ON AD BELOW TO GET MENU OPTIONS!

Other systems like nutrisystem and Jenny Craig taste bad, cost more, less food per pound and are processed carbs!

I have negotiated a coupon code for all of my clients to try this for a limited time.  If you are ordering  use my name as trainer and enter in caps coupon code STAFIT for $20.00 off.
I really would like you all to get awesome results and if you are struggling with your food, here is an easy way to get results.  If you have any question and would like me to help you with this please call me.  I can help you select foods and order for you. If you are not a member or client but subscriber to my newsletter you can receive this offer as well.

If you are interested in quick starting your weight loss and fitness please contact me!  Special boot camp rates available when purchase your meal!

What You Can Learn From Cavemen about Your Heatlh

What You Can Learn From Cavemen

How would you like to be naturally lean, muscular and energetic? To effortlessly maintain a low body fat, rippling muscles and picturesque health?

Mark Sisson, an athlete, coach, and student on a lifelong quest for exceptional health, happiness, and peak performance (his words), penned the book, "The Primal Blueprint" to show you how to do just that.

At 55, he weighs 165 pounds with 8 percent body fat, eats as much food as he pleases, and rarely gets sick. He also says he's healthier, fitter, happier and more productive than ever.

So what is Mark's secret?

In his words, "Modeling your 21st-century life after our primal hunter-gather ancestors will help you greatly reduce or eliminate almost all of the disease risk factors that you may falsely blame on genes you inherited from your parents

Weight loss does not have to involve the suffering, sacrifice, and deprivation we've been conditioned to accept but instead is a matter of eating the right foods (plants and animals), avoiding the wrong foods (processed carbs—including grains—and trans and partially hydrogenated fats), and exercising strategically, for far fewer hours than you might assume, to reach your desired fitness goals."

Here are The Ten Primal Blueprint Laws:

Law #1: Eat Lots of Plants and Animals
The bulk of the caveman diet is animal protein (organic, free-range, or wild sources of meat, fowl, and fish), a plethora of colorful veggies and fruits, and healthy fats (nuts, seeds, their derivative butters, certain oils, and avocados).

Law #2: Avoid Poisonous Things
For the caveman this meant staying away from poisonous plants. For you this means staying away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods. It also means cutting out grains.

Law #3: Move Frequently at a Slow Pace
The caveman spent several hours each day moving around at a low-level aerobic pace. This helped develop strong bones, joints, and connective tissue.

Law #4: Lift Heavy Things
Frequent bursts of intense physical effort were a daily part of the caveman's life. Biochemical signals would be triggered that prompted improvements and adaptations in muscle tone, size and power.

Law #5: Sprint Once in a While
For the caveman a fast sprint meant the difference between being eaten and staying alive. Little did he know that those sprints were helping to increase his energy levels, improve athletic performance and minimize the effects of aging by promoting the release of testosterone and human growth hormone.

Law #6: Get Adequate Sleep
The rising and setting of the sun dictated the length of the caveman's day. For us things are a bit trickier. Adequate sleep helps the immune system work optimally, and promotes the release of hormones that enhance brain and endocrine function.

Law #7: Play Without a TV or computer to entertain himself, the caveman would engage in hours of leisurely outdoor play. Relaxed play releases endorphins and provides a balance for mental stress.

Law #8: Get Adequate Sunlight
It's impossible to obtain adequate vitamin D from diet alone. Getting regular sun exposure allows for proper vitamin D production, critical for healthy cell function.

Law #9: Avoid Stupid Mistakes
Observation and self-preservation were key factors in the survival of a caveman. Today's world is full of distractions that leave us oblivious and careless. Take, for example, texting while driving.

Law #10: Use Your Brain
The human brain separates us from the animals. Intellectual stimulation is an important part of healthy brain function.

Rave Reviews: Despite its stringent requirements, the caveman diet is converting new followers by the boatload. Most people report losing 10 or more pounds in their first month and that they no longer feel bloated and sleepy after meals.

Should You Jump on the Primal Bandwagon? So, in light of the evidence, should you put down your whole wheat bagel and low fat cream cheese in exchange for a hunk of meat and pile of veggies?

Hold your horses.

Though the caveman diet has been proven to promote weight loss, times have changed. Could you really practice all of the Primal Laws while maintaining your modern life?

Yeah... I didn't think so.

So, where do you go from here? You want to lose weight, to protect yourself from disease and to look and feel great.

A great solution, that doesn't require drastic change, is to take 3 bits of advice from the caveman—advice that will promote weight loss, decrease your risk of disease and will get you looking and feeling great.

1. Make Plants and Animals the Focus of Your Diet: This will quickly lead to weight loss and increased energy. Don't be so hard on yourself that everything you put in your mouth has to be caveman approved – but make it the majority of your diet.

2. Cut Out Processed Food: The simplest way to promote weight loss and to encourage good health is to eliminate processed foods from your diet. When you replace processed foods with fresh produce your results will be immediate. Not only will you feel healthier, you will have more energy than you'll know what to do with! * Want to eat a Caveman approved dinner? Check out my recipe below*

3. Exercise: Since you will need an outlet for all that extra energy, acquire a new hobby—one that gets you moving. Have you ever met a lazy caveman? Of course not. (And this is not just because you were born a few centuries too late!) Cavemen were forced to be active in order to survive. Hunt dinner. Build a fire. Move a fallen tree. Create shelter. You get the idea If you want a lean, muscular body then exercise must become a part of your daily life.

This is where I come in. Let's meet one-on-one to design an exercise program that will fit your unique goals.

Call or email today to get started.

WILD BLACKENED CATFISH

Any caveman would be proud of this catch! Wild caught catfish is delicate and flaky, with loads of flavor. Catfish contains healthy fatty acids, provides complete protein, is a source of vitamin B-12, and is low in mercury. Pair it with dark leafy greens and some fruit for the perfect caveman meal.

Servings: 4

Here's what you need...

• 2 teaspoon olive oil
• 4 fillets wild caught catfish
• blackened seasoning (try Cajun's Choice)
• 1 lemon, sliced

1. Preheat oven to 350. Lightly oil a glass pan.
2. Coat the catfish fillets in the olive oil. Generously apply the seasoning to both sides of each fillet.
3. Line the fillets in prepared pan, and top with sliced lemon.
4. Bake for 25-30 minutes, until flaky.

Nutritional Analysis: One serving equals: 160 calories, 9g fat, 120mg sodium, 0g carbohydrate, 0g fiber, and 17g protein.