Happy Can-Am Weekend!

I hope you enjoyed the weekend. As a Canadian who carries his Irish passport and his American green card I take the liberty to thoroughly enjoy every festive holiday I can.

This weekend was no exception as we are enjoying July 1st Canada day and July 4, Independence Day in the US. It’s truly great as my mom and step father are up from Naples Florida and they joined me, my wife and 3 kids at the Canada Day fireworks display at Spencer Smith Park in Burlington ON. But Not before I got some park time with the kids and my wife. After the park we did lunch, and then I hit a killer ride in Kelso, where I met two other riders that were out for some fun as well. Then we had a nice family dinner, kept the kids up late and went to the fireworks, it was a great day. I captured most of the day on my Hero Cam for you.

To celebrate Independence Day on July 4, we had a great big BBQ at my mom’s apartment (albeit here in Burlington ON) and ate a lot of whole beef hotdogs and sliders. (For anyone who does not know what a slider is, think mini hamburgers or just go to White Castle and order a sleeve). It was great; we swam, played and ate. Starting with veggies and lots of water; going heavy on the veggies first prepped us for all the other food to come. Of course after all the veggies, and eating more than my share of meat, I washed it down with a pop and chased it with a cappuccino ice cream drumstick. I got a lot of this day on video too, including… YUP! Another mountain bike ride at Kelso.

Well, I hope you enjoyed your Can Am Weekend as much as I did and I hope you let loose on a day or two having your cheat, treat and reward meals. If for any reason you feel you over did it and are feeling guilty, then there is a quick easy fix to get you back on track with your calorie plan. You can always include a STOP day this week. I am having a STOP day today. Seriously I am STOPPING all food consumption for 24 hours. Just liquids with ZERO calories, starting with an ice cold glass of water with lemon juice followed by black coffee lots of water, green tea (hot and cold) and more water and black coffee.

BEFORE you scream at me, you better do some research on the subject like I have. Stopping is NOT Starving. You WONT lose muscle. You will NOT be lethargic and tired. You will NOT feel empty and starve. In fact the opposite of all those will occur. You WILL be more focused. You WILL get more done. You WILL burn more body fat today and you WILL keep all the muscle mass you started the STOP day with. Just as my friend Brad Pilon, he wrote the book on Intermittent Fasting and called it Eat STOP Eat.

I am going on a STOP for 24 hours from dinner to dinner as I choose that to eat the main meal with my family as it could be difficult to explain to 6 and 4 year old girls why daddy is not eating dinner with them.

So if you have not yet enjoyed a good cheat, treat and reward meal for a job well done this past week, or celebrated the Canadian and American Holidays, then today is the day to do that. Have a HUGE BBQ dinner tonight, have a glass of wine or a pop and have that ice cream treat when you are done. Trust me your body will thank you for it, especially after a week of staying focused on your nutrition game plan.

If you already did over indulge, then get back on your Empowered Nutrition Meal Plans and consider adding a STOP day to your schedule and surprise yourself just how easy it is and how much work you get done today.

Need a meal plan package that works CLICK HERE >> www.empowerednutritionmealplans.com

Need something more personal? Get a Personalized Nutrition Program CLICK HERE >> www.empowerednutrition.com/personalized-nutrition-programs

Have the urge to try a STOP day? Learn more CLICK HERE >> www.whatiseatstopeat.com

Laugh to Lose Fat and Feel Great!

OK so laughter may or may not MAKE you Lose Weight or even more desireable LOSE FAT, but it just might and if its that 0.3% difference to a successful transformation, then you have to at least try it.

Laughter is fun. Its contagious, its powerful, its effective, and its just better than crying.

There are millions of cells in you body. Think of them as soldiers. Now if I was going to war I would like to have 1 million positive minded and relatively happy soldiers going to war with me.

I mean the alternative is 1 million grumpy bummed out soldiers being forced to fight for your cause… hmm, lots of lost battles in history can be tied to this type of army. the victors aren’t always the best equipped but those that are positive in vision and ultimately outcome.

I want you to go into battle with a great vision (the ultimate you, ultimate transformation), a great leader (you) and a million happy little trigger happy fat annihilating soldiers (your cells).

And to help you out, I got a little added not so nutrition or exercise related video for you…

[great video inserted into the post, you are going to love this one - http://empowerednutrition.com/laugh-to-lose-fat-and-feel-great]

Hey if Robin Williams can do it as “Patch” (a real life depressive turned fit and healthy doctor of laughter not medicine), then you can to!

Be positive, be focused, have fun and have a laugh.

Oh yeah… did a mention that some studies have tracked a good laugh to burn 20-50 calories!? That is 50 calories I don’t need to cut out of the diet or stand on a treadmill for. So LAUGH it Up and LOSE!

If you haven’t already started your fat loss battle plan I encourage you to make Personalized Nutrition Program the first wave of attacks on fat. Don’t sit back idly and defend, you will never win the war on fat that way. ATTACK, ATTACK, ATTACK!!!

How to increase the tight lean look

OK, I think that title says it all. Now the question is “How to increase the tight lean look, Patrick, you meat head nutritionist?” Well its not always simple, but the answer is true.  Blood, sweat and tears.  OK maybe not that bad, but it will be a challenge.  I know you are up for [...]