How Christine Lost 33 Pounds and Dropped 3 Dress Sizes

How Christine Lost 33 Pounds and Dropped 3 Dress Sizes


Full name and occupation – Christine Cusi – Legal Worker

Age – 27

Total Weight Loss – 33 Pounds Total!

How many inches did you lose with our program? 14 inches

How many dress sizes did you lose with our program? 3

What kind of workouts were you doing before? Nothing ☹

What kind of workouts do you do now? Today I am at Go Girl Body Transformation 3-4 times a week.

We do high intensity full body circuit workouts targeting every muscle group. These workouts push me to my limits both mentally and physically; no two workouts are ever the same, Go Girl keeps my body guessing of what I will be challenging myself with next.

How was your nutrition like before? I used to eat take-out 3-4 times a week; most of my food was processed and consisted of anything plus rice or fries! I never used to read the nutrition facts and had no sense of what I was consuming and the effects it was having on my body.

What is like now? Now I make myself aware of what my food is made of and simply using that information to eat better. I have started tracking the macronutrients of what I am consuming such as fats, protein, carbs – keeping myself accountable of what I am putting in my body.

What is your eating schedule like today? I am now intermittently fasting and only usually eat twice a day. I usually eat my first meal around 1pm and have my final meal around 8 or 9pm.

After that, I fast until the next day at 1pm.

That breaks out to about 16 hours of fasting and 8 hours of allowed eating each day. I do this almost every day, if I am hungry in between I can cut the cravings by snacking on veggies or drinking water or green tea.

Why did you choose this schedule? I chose this schedule because it works best with my lifestyle; I was never hungry during “breakfast” so not eating in the morning has always worked for me.

1pm is usually when I get back from my lunchtime power walks and that’s when I am finally hungry.

I can usually hold my appetite until 9 pm because my meals are hearty enough to keep me full throughout the day.

What are your days like today? Now that I have changed my eating habits and started working out, I find that I have a lot more energy and generally a much happier person.

I found that once I put myself on a consistent schedule, set a goal and achieved it I was finally happy with myself. I now find myself going for more walks, taking the stairs and constantly challenging myself to do and be better.

How do you maintain the weight loss? I maintain my weight by sticking to the schedule and my allowed meals I have set for myself; I have started keeping a journal logging all my meals, the days I workout and my weekly weight.

I found that once I write it down I keep myself accountable for what I am doing and achieving my goals for myself.

Looking back now, what are you most proud of? Looking back now I am most proud of finally setting a goal and achieving it. I trusted the process, listened to the trainers, work my butt off in every class and achieved what I set out to achieve when I joined Go Girl.

I am proud to say that Go Girl changed my life in more ways than one; they are not only a body transformation centre but also a strong support group of women like myself.

They offer me emotional, mental and physical support, they are my sisters for life and I am forever grateful to be part of such an amazing group women and one man!

What are the keys to your success in transforming your body? Going through my journal of the last 10 months, I found some key words that I found were keys to my success: Planning (meals and activities), make a commitment, set (realistic) goals, eat healthy, challenge yourself & get moving!!!

Finally, never cheat the system! When you cheat, you are only cheating yourself!

What’s your advice for people struggling with transforming their body?
1. Set goals achievable for yourself – set goals that are within your control. Declare that goal, reach it & set another!!

2. You don’t ever have to be perfect – If you ever get off track, don’t beat yourself up. You move forward and get right back in to what you set yourself to achieve! Don’t let one cookie or a few days of missed work outs sabotage your progress, you move forward and don’t look back.

3. The scale is not your friend – It is only a small indicator of this journey. You judge your weight loss based on how you feel inside and out and the choices you make for yourself and how your clothes start fitting you.

4. “Trust the process!” – I did and I have not ever looked back, trusting Dan and the Go Girl team was the pillar to my success! I am eternally grateful to all the ladies at Go Girl as each and every one of you have encouraged me, challenged me, supported me to make me as strong and happy as I am today.

How Christina Lost 48 Lbs and Dropped 3 Dress Sizes

How Christina Lost 48 Lbs and Dropped 3 Dress Sizes


Full name and occupation: Christina Chiu, Dental hygienist

Age: 41

Total Weight Loss: 48 lbs

How many inches did you lose with our program? I’ve lost a combined 10 inches all over my body

How many dress sizes did you lose with our program? 3 dress sizes

What kind of workouts were you doing before?
I was doing more at home workouts because I was too self conscious to join a gym

What kind of workouts do you do now?
Right now I’m a full time member with Go Girl Transformation participating in bootcamp, strength camp exclusive to Inner Circle members, Boot camp and I would love to add GG’s Yoga classes to my regimen when I can fit it in.

How was your nutrition like before?
In generally live a low carb lifestyle.

What is like now?
I still live a low carb lifestyle but having said that, the challenges that I’ve done with Go Girl has only continues to strengthen resolve to keep persevering and my understanding on what works with my body and what doesn’t.

What is your eating schedule like today?
I eat at 7:30am, midmorning snack at 10:30, lunch at 1:00/1:30, afternoon snack at 4:30 and dinner at 7:30pm

Why did you choose this schedule?
I have an energetic and rambunctious 2 year old. I need a healthy breakfast at 7:30 so that I can keep up with him lol!!

I’ve been keeping up with this schedule since 2012 and it’s worked for me.

Eating every 3 hours keeps keeps my body satisfied and prevents any moments of weakness and slip ups.

What are your days like today?
I workout at Go Girl 3-4 times a week (Tuesday/Wednesday/Friday/Sunday) and i’m looking to add Monday as well.

I lift on Saturdays during open gym with the veterans of strength camp when I can. The moment I step into Go Girl, I feel that I’m among family and love every minute of it!!

How do you maintain the weight loss?
I’m still not at my goal weight yet so I’m still a work in progress. Prior to Go Girl I was just getting by doing the low carb lifestyle but lacked the exercise I needed to break my plateau.

Looking back now, what are you most proud of?15000740_10155456439305031_1626486475896525487_o
I’ve never been so committed to anything my whole life. Being a part of Go Girl Transformation has made me a happier, healthier and the most fit i’ve ever been…EVER!!

I had the whole “diet” thing down but lacked the exercise I needed. If I haven’t lost the weight prior to my son, I could never keep up with him today and I’m so grateful for my trainers that have so much faith in me.

What are the keys to your success in transforming your body?
I started this journey with the mindset that I was doing this for me and ONLY me. Meal prepping, being organized and having tremendous support from family makes this lifestyle worth living.

Also being consistent at GG and not missing classes helps me stay committed and focused.

What’s your advice for people struggling with transforming their body?
Don’t think you’ll never lose weight. Determination and will power plays a very big role in your path to success but believing in yourself plays an enormous role as well.

There are many methods of weight loss in the market and they’re all designed to make you succeed but you have to find the right one that works for you and one that you can maintain.

Looking back, the weight loss portion of the plan is the easy part. Seeing the scale going in the right direction is very motivating, but as you get closer to your goal weight, you don’t have the weight loss as a motivator anymore.

So it’s at this point where you have to find other ways to push and challenge yourself.

In my case, building muscle and increasing my cardio strength is a priority.

Take pictures along the way to document how far you’ve come no matter how big or small your accomplishments are to date.

Surround yourself with positive and like minded people and never compare your results with someone else.

Everyone’s body is different and responds accordingly. In time, you will know what works for you and you’ll stick with it.

My last piece of advice is to see your doctor regularly to monitor the changes your body is going through. You will be amazed at how well your body responds to your efforts!!

How Amber Lost 50+ Pounds and Dropped 4 Dress Sizes

How Amber Lost 50+ Pounds and Dropped 4 Dress Sizes


Full name and occupation: Amber Morden, Trade Compliance Officer
Age: 37
Total Weight Loss: 50 lbs
How many inches did you lose: 22 inches
How many dress sizes did you lose: 4

What kind of workouts were you doing before? 
I was a member at Goodlife Fitness.  I was going very sporadically (at most 3 days/week but usually 1 or 2).

When I did go I would do 45 minutes of cardio on an elliptical trainer and a one hour body pump class.  I was not motivated to be there and usually just watched the clock the entire time.

I would find any excuse possible not to go.

Looking back now, I realize I was getting no results.

13392009_10154180993951000_5810716548718077278_oWhat kind of workouts do you do now? 

I train at Go Girl where we complete circuits of high intensity metabolic resistance training.

I go 5 days per week as well as a kickboxing class a couple of times per month also at Go Girl.

The circuits that we complete are different every day.

The trainers are super creative and give us great workouts every time.

They push us to keep going and really care about our progress.  It’s impossible to get bored and I never catch myself watching the clock.

How was your nutrition like before? 
My eating habits and nutrition knowledge were pretty terrible.

I am a self-proclaimed foodie and there were no limits to what I was consuming, I also ate mindlessly a lot, especially while sitting and watching television.

I paid little to no attention of how much food I was putting in my body or what the nutritional value of that food was.  I still appreciate great food but I indulge way less.

How is your Nutrition life like now?
I try to follow the 80/20 rule the best I can to ensure that at least 80% of the food that I consume is healthy and clean and I leave 20% for the foodie that still lives inside me and likes to indulge.

I also try my absolute hardest not to drink my calories, I drink water almost 100% of the time.

What is your fitness life like now? 

I am in the best shape I have ever been.

I still have a lot of room for improvement but my ability to complete different exercises has increased dramatically.

I noticed within 3 weeks of training at Go Girl that there were exercises that I was unable to do in my first week of training that I could then do by the third week.

It seems that almost every week there is something new that I’m able to do for the first time or something that I couldn’t do very well initially but my form has since improved and that is an awesome feeling!!  I also don’t find excuses to get out of my workouts.

I try my absolute hardest to be there for my 5 days every week.

I rearrange my schedule when necessary to make sure that I can get my workouts in because I really don’t want to miss any.

I also write my workouts in my agenda as if they’re an appointment and if I need to make plans, I schedule them after boot camp.

What is your eating schedule like today? 
I eat 3 meals per day with no snacks.  I try to remain on the schedule of 9:00am, 1:00pm, and 7:00pm the best that I can.

Why did you choose this schedule? 
It works with my schedule and it follows Dan’s suggestion of having at least 14 hours between my last meal of the day and my first meal of the next day.

What are your days like today?  

I have a lot more energy overall and try to be active as much as possible while having a desk job.

I go for walks on my breaks and lunches at work and try to do things that I enjoy but keep me moving on the weekends such as go to the zoo or to the beach.

How do you maintain your current results? 
Consistency is key.  I never waiver from my workouts and try my best to practice good eating habits most of the time.

Looking back now, what are you most proud of? 
I am very proud of the fact that I have stuck to the program and haven’t let my momentum die.

Attempting to get in shape has been a life-long battle for me.

I have tried and failed more times than I can count.

The longest period of time prior to Go Girl that I have ever been able to commit to on a consistent basis was 4 months.

Maybe I just wasn’t really ready or maybe I just hadn’t found the right home or tribe to help me reach my goals.

Go Girl has become my tribe and my 2nd home, my fellow GG’s, the amazing trainers, Dan and our mascot Bali make Go Girl the amazing community that it is.

All that I have to do is be accountable and show up!  That’s easy because I genuinely want to be there ☺ I still have a ways to go to reach my final goal but I am confident that I will do it and I have Go Girl to thank for that.

What are the keys to your success in transforming your body? 
Consistency, consistency, consistency!

Dan said something at the orientation session that resonated with me; it really helped me at first and has stuck with me like glue,

“You will never regret coming to a work out, but you will always regret missing one.”

It’s SO true!  If there are days that I’m not feeling it or just not in the mood to go to the gym, I think of that quote, and get my butt to the gym.  I always feel 100% better when I leave and have not once ever regretted showing up!

What’s your top 3 tips of success for people struggling with transforming their body?

1. Don’t quit or beat yourself up for falling off the wagon.

Previously if I would fall off the wagon by missing a workout or eating badly, I would let it snowball and think to myself, I’ve already messed up so it doesn’t make a difference now.  A bad meal would turn into a bad day, into a bad week, into a bad month etc.

If you mess up, accept it, move on, and try to get right back on track.

2. Trust the process, and enjoy the journey.

The weight doesn’t go on fast and it’s not going to come off fast.  Don’t expect immediate results, put in the work and the results will follow.

Don’t focus solely on the scale, appreciate the non-scale victories such as inches lost, the way your clothes fit, and improvement in your ability and form while exercising.

3. Don’t make excuses.

Your favourite television show, night out with your friends, or grocery shopping etc. will still be there waiting for you after 1 hour of boot camp! (or other exercise of your choice).

Make the time for yourself. Treat it as an appointment that you can’t miss!

How Candy Lost 50+ Pounds and Dropped 4 Dress Sizes

How Candy Lost 50+ Pounds and Dropped 4 Dress Sizes

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Full Name: Marsha Candy Andrew

Occupation: Self Employed (Social Service Worker- child welfare).

Age: 39 years old

Total Weight lost: 51 lbs

Total Inches Lost: I lost sixteen inches

How Many Dress Sizes Have You Lost? I dropped four dress sizes.


13710564_10157174218835486_2102564794290864638_oWhat kind of workouts do you do now?
Currently I’m doing Go Girl Transformation’s Metaburn circuits which targets my core, arms, legs glutes and my back. They are intense full body workouts that gets my heart rate up and strengthen my muscles at the same time.

How was your nutrition like before?
I love food and everything associated with food. Until now, my nutrition consisted of foods high in starch, salt and saturated fats.

I loved salted meats, pastas, bagels and fried foods.

What is your nutrition life like now?

With my newly acquired knowledge of food and nutrition and seeing the passion Go Girl members have for improving their health, l am able to make healthier choices.

I incorporate nutrient dense carbohydrates with lots vegetables to help me feel full and I enjoy lean meats, fish and poultry. I drink my coffee and tea black, and I drink lots of water to keep me hydrated.

What is your daily eating routine like now?
I eat three meals daily, four to five hours apart instead of eating whenever I’m bored and believe that I am hungry.

I chose this method specifically because I have type two diabetes and this helps to balance my blood sugar.

I have a fruit between lunch and dinner.

I wake up at 5:00am (weekdays) so I can get to GG gym 6:00am.

After what can be described as an ass kicking workout, I usually have half and hour before I meet with my first client for the day. I work in excess of ten each day and strive to get to bed at 10:00pm, in an effort to get a good night sleep.

Looking back at your journey what are you most proud of?

Candy also did her very first Spartan Race with our GG community!

Candy also did her very first Spartan Race with our GG community!

Looking back, I am proud of my decision to become a member of Go Girl.

I workout at Go Girl five to six days a week.

I have a membership at a local fitness center but being able to workout with a group of positive and inspiring women, has not allowed me to walk through those doors, since January of this year.

I love Go Girl and considers it home.

What do you feel were the keys to success to transforming your body?
The key to my success in transforming my body is consistency and trusting the process of change.

Despite my busy schedule, I am able to plan and prepare meals so I can be consistent in my eating along side my workouts.

What’s your advice for people currently struggling with their body?
All things considered, I would like to advise people who are struggling with transformation to choose a place where you would feel comfortable and not intimidated.

A place dedicated to group support in and outside of the gym. In other words, choose a community.

Social support can be very motivational.

Finally, trust in the process.

There is no quick fix to transforming our bodies. It takes commitment and should be considered a lifestyle change apposed to a diet.

If you’re looking to lose weight and drop those summer pounds in ONLY 6 weeks then click the link below and sign up for our next 6 week transformation program

You can request a free trial and try it out before deciding.  Click the link below and get started on your transformation:

==> Click Here and Sign Up for Your FREE Body Transformation Trial

Welcome to the Sexy in 6 Program

Hello my fellow Go Girl aka. GG, It’s your transformation coach Dan here and now that you’ve completed your registration and have done the orientation it’s time to see how GG Transformation Coaching works, and what you can look forward to during your GG Coaching experience.

In the SI6 we’ll teach you what to eat, when to eat, and why. But before we do that we have to be able to navigate through each week with an open mind.

See down below…

Setting the right expectations

The secret to your GG Coaching success is setting the right expectations. A lot of times we’ll get girls who lost a number on the scale that wasn’t up to their expectations and have it ruin their day/week/month/transformation.

Manage your expectations and understand that there is more the number on the scale to measure your results.  Actually there are 4 factors to use when measuring results.

Watch the video for an explanation…

One Habit at a Time

And finally, The One habit method is a simple yet powerful method to ensure you’re not only achieving the goals you set but keeping your results for life.

It takes 42 days to start a habit, 6 months for the habit to be a part of your life and one year for the habit to become who you are as part of your own identity.

We’ll be taking things slow when integrating these habits to ensure the best long term success possible.

Here’s how it works…

What to do right now

At this point, you should have a good idea of our overall GG Coaching philosophy. Next up, grab your grocery list and buy the foods you need to get set for our program.

Next, throw away all of the junk that’s in your house so you can’t eat it 😛

Until then, remember:

We have 6 weeks together. And we’ll be going one step at a time. So there’s no rush. We know you’re eager to get going, and so are we!

But for now… Take a deep breath. Smile. We’ll take good care of you. We promise.

Our 6 Week Challenge Results Are In...

Our 6 Week Challenge Results Are In…

IMG_4895Wow, we just wrapped up one of the most epic 6 Week Body Transformation programs we’ve ever run at Go Girl.

One of the things we try to do at every challenge we run is make it a little bit better in our own little way.

Questions we ask ourselves after each challenge are:
– What can we do to have our girls more accountable to the program?
– How can we get even better results (nutrition/workout)
– How can we create a better overall experience with our challengers

So before this challenge we just ran we went back into the drawing board and took all of the best parts of the past 50+ transformation challenges we’ve ran over the last 8 years and totally revamped the system.

…And the results that came back were nothing short of incredible.

After 6 weeks of amazing workouts and awesome coaching we are happy to announce that we lost a total of 1140 Pounds of fat as a team!!

This is by far the BIGGEST total of weight loss we’ve ever experienced at Go Girl and we’re so proud of every girl that was part of the challenge.


Here are some of the results in our past challenge:

IMG_5033 IMG_5026 IMG_4947 IMG_4914 IMG_4911 IMG_4902 IMG_4883 IMG_4860 IMG_4801

Just want to give a big congrats to all of the girls involved in making this one of the BEST transformation programs.

And it was the best not because of the massive 1000+ pounds lost but because of the effort and camaraderie these girls showed through the entire 6 weeks.

Your coaches and GG team couldn’t be more proud of you.  Great job ladies!

If you’re looking to get similar results and transform your body in ONLY 6 weeks then click the link below and sign up for our next 6 week transformation program starting November 7th.

You can request a free trial too and try it out before deciding.  Click the link below and get started on your transformation:

==> Click Here and Sign Up for Your FREE Body Transformation Trial

Why I Don’t Like Fitness Competitions

NOTE: The views of this blog post do not reflect those of our members of Go Girl Body Transformation nor does it reflect the views of their trainers. This is just my (Dan Go’s) personal opinion and mine alone.

When I started this journey I never really got what the big idea was about awards.

When someone gets an Grammy for having the best album does that really mean that she had the best album?

What does it say about the person who worked their asses off to create amazing music only to have it shunned by an organized committee of judges?

Does that make her not a winner?

With that being said, I’ve always liked sports.

There is a clear cut winner and a clear cut loser.

Team A scored more points than Team B therefore Team A is the winner.


So when it comes to bodybuilding competitions or fitness competitions I just don’t get it.

The way we view our bodies are totally subjective and one body, while looking great to one person, may look hideous to another.

Our body image to a large degree is and should be ones own opinion.

It’s the beauty that is in the eye of the beholder.

And it’s different for everyone.

Just because someone has abs and someone else does not doesn’t mean they are better than the other person.

A girl can work her ass off for months on end, dehydrate her body and do all sorts of weird diet and water depletion techniques, be at her very leanest shape ever and still be considered a loser in the eyes of judges.

How’s that for body acceptance?


I never believed in getting a prize for being in your best shape.

Being in shape is not even the reward itself.

Whether you like it or not, the journey to get in your best shape IS the reward itself.

The hours spent in the gym, the time spent prepping your meals, the mind shift you have to go through to become your healthiest and leanest…THAT’S the reward.

And that is a BIG reason we don’t do “prizes” for our transformation programs.

At GG we want the person who is motivated because they want to do it for themselves.

We want the person who wants to get in shape because they can give more to their families.

We want those that are INTRINSICALLY motivated to make change in their lives and willing to do it with a group of women dedicated to the same things.

Because in the end intrinsic motivation is what achieves long term health.

We definitely don’t want the person solely motivated to win money or an iPad to come into our program.

And I’m not gonna lie we did that before and it generally leads to short term results and it lacked integrity.

And most importantly, who are we to say that if a person lost a certain amount of weight, dropped a certain amount of inches or dress sizes…that this person is better than someone else who tried just as hard but didn’t get as good numbers?

It just doesn’t add up.


Regardless of awards, trophies or recognition, I feel that the true prize is knowing you put your best effort in.

Cervantes once wrote, “The journey is better than the inn”.

The greatest satisfaction you can get is from the preparation and the honest effort you put into yourself.

The journey is the important thing.

A score, a trophy, or a ribbon is simply the “inn” and regardless of what one may think…there is no satisfaction in those things.

The goal you set for yourself is just the by product of all the hard work and good thinking you did along the way.

The effort and preparation for success is where success is truly found.

And, if a person put the best effort towards themselves then screw the prizes.

That in itself is the true prize.

5 Ways to Burn Fat Like a 20 Year Old

5 Ways to Burn Fat Like a 20 Year Old

A-Girl-Swingning-KettlebellMost people who have gained weight over a period of time feel as if their metabolisms have slowed down.

Ever hear this in a conversation with someone..

My metabolism has slowed down as I got older

When I was young I could eat whatever I wanted but when I eat now it all turns to fat

The fact is that, barring any medical issues, your metabolism is doing just fine.

It’s really the lack of activity partnered with the loss of muscle due to the fact that people are less active which results in their “slower metabolism”

Quite possibly, if we do find ourselves with a bit more fat than we are used to carrying we probably have a higher metabolic rate than ever before.

Why is this?

The extra weight we carry has a metabolic cost to it.

Due to the extra weight it takes more energy for your body to sustain itself than regularly before.

We may not want to believe this fact but it is quite true.

Add an extra 20 pounds to your body and the amount of energy you’ll need to expend has to go up to support that extra weight.

It’s just simple mathematics.

It’s when our bodies become slightly more leaner when our metabolisms actually slow down to a certain degree.

You’ll notice this if you’ve ever tried to lose the last 10 pounds and it doesn’t come off as fast as usual even though your activity and nutrition stay the same.

Thankfully, there are ways to speed up our fat loss to ensure we’ll be not only be burning fat at a faster pace but also be able to set up our bodies to be non-stop fat burning machines.

Here are 5 Awesome Ways to Train Your Body To Burn Fat Like a 20 Year Old

1. Start Incorporating a Rotation of Fat Loss Circuits12122952_10153592307516043_6249599145931514212_n

One of the biggest reasons fat loss workouts stop working is because our bodies get used to the stimulus we place on it.

We can’t keep on doing the same ole fat loss program for 5 weeks straight and hope to get a different result.

Your body responds to workout that make it highly INEFFICIENT.

What this means is that you must introduce a new stimulus to your body every 3 weeks or so to ensure your body is getting the most efficient caloric burn inside and outside of the workout.

In our transformation programs we incorporate rotating fat loss circuits that are always different from each other and always bringing new ways of stimulating your body to burn fat.

We may do a 3 week workout of 5 Minute AMRAP’s and then for another 3 weeks we’ll do a timed circuit of 45 seconds work and 15 seconds of rest.

The trick is to always do things that keep the body INEFFICIENT at doing the exercise.

Once you master this you’ll break through any weight loss plateau.

2. Increase Your NEPA (Non-Exercise Physical Activity)

This sounds so simple…because it is.

When we diet and put our bodies into a deficit we tend to move less and become overall lazier.

This may seem like it’s a reminder because it is: Start moving outside of the gym.

– Get up every 30 minutes from your chair at work and walk around.stock-footage-pov-child-climbing-stairs-in-park-playing-girl-stepping-walking-children
– Take the stairs instead of the elevator
– Park farther rather than using the closest parking spot available to you
– Go for a walk after a meal rather than figure out what to munch on after

Simply put, increase the activity you normally put your body under.

The more you move the more calories you burn so get going and increase your NEPA.

3. Lift Heavier Weights (Yes, I’m Talking to You Ladies)

I always found the perfect compliment to a fat loss circuit was a solid weight training program that focused on strength.

Even if you’re lifting heavy once a week it can have amazing benefits to your overall rate of fat loss just through the muscle it builds.

And this especially goes for women.


The more muscle you can pack on your body gives, the more it will give you that long and lean look.

A good range to follow is keeping your reps mostly in the 3-5 range.

NOTE: We’ve found a difference between building lean muscle and building “bulky” muscle.  Building lean muscle has a good sweet spot of 5 reps or less.  Building “bulkier” type of muscles usually use more time under tension.  Hypertrophy aka. building bigger muscles usually occurs in the 8 reps and above range.  It’s not an exact science but it works for our girls.

We always say that every 10 pounds you add to the bar makes your sexier so train your body for strength and you’ll be setting it up for long term fat loss results in the end.

4. Add Metabolic Finishers to Your Program

Gone are the days where you’d have to spend hours on the treadmill in order to get that extra little bit of fat burn.

The key benefit of doing metabolic finishers after your workout is the fact that it retains your muscle and burns fat at the same time.

Due to its intense nature and use of a variety of fat loss tools (such as kettlebells and dumbbells) the exercises performed in Metabolic Finishers do a great job of giving your body that nice little metabolic boost at the end of your workout.

An Example of a Finisher would be a Tabata Squat and Press:
– Set a timer for 4 minutes
– For 20 seconds do a squat and press as many times as possible with good form
– Take a 10 second rest in between
– Do this for 8 rounds

This would be done right at the end of your workout and give your body that nice metabolic boost in a short amount of time.

5. STOP Creating Your Own Workouts

I recently had a conversation with a “fitness expert” and to my surprise all she does is her own workouts in the gym.

One thing I’ve constantly done in the gym is take other workout programs from other trainers and try them on myself.

This way I get to not have to figure out what I’m doing in the gym and I also get to understand how the workouts actually affect my body.

I must’ve tried out hundreds of different programs and, very humbly speaking, that’s why I’m able to create effective fat loss programs for all of our clients in our transformation programs.

One of the best ways to get consistent results and not get bored is to take someone else’s workout and actually do it.

It’s fun, it brings a new stimulus to your body and it takes the guess work out of the way when you hit the gym.

Por Conclur

Setting up your body for Non-Stop Fat Loss doesn’t have to be a hard task. Take one of these points or all 5 of them and start incorporating them into your workout routine right now.  

The result will be a body that is burning fat non-stop 24/7 365 days a week 🙂

Also, if you’re looking to drop your body fat significantly in ONLY 6 weeks then click the link below and sign up for our next 6 week transformation program starting November 7th.

You can request a free trial too and try it out before deciding.  Click the link below and get started on your transformation:

==> Click Here and Sign Up for Your FREE Body Transformation Trial


I better not catch you using this...

A Quick Guide To Estimating Body-fat Percentage

4nQzRFinding an accurate body-fat percentage may sometime feel like a tough endeavour.

The methods that are usually available to us for measuring body fat range from being somewhat accurate to very poor and they are almost always useless for tracking changes over time.

(They’re all marketed as being accurate of course, but that’s just people after your hard earned dollars)

Thankfully, we don’t need to know the exact percentage of our body fat. We just need a rough estimation of it if you’re tracking calories to set your macronutrients.

This is why it doesn’t have to be exact. It just doesn’t have to be too far off.

I gotta be honest and say that it pains me to see trainers use inaccurate methods of body fat testing.

They make their clients put their hands on a little machine and expect to come out with a fully accurate result.  It doesn’t work that way.

Really, t’s not like an electric current runs through our bodies and voila we get an accurate percentage. Calculating your BF% is a bit more complicated than that.

Well, I’ve found a fix for that – a quick calculation to help you to get a good estimation of your body-fat percentage that can be used to help you set up your diet more precisely.

Ways to Estimate Our Body-fat Percentage

Here’s a rundown of the methods we typically have available to us for measuring body fat, from most to least accurate:

1. DEXA scan – It’s fairly accurate but very expensive and very inconvenient.71qnces9omL._SX450_
2. Body-fat calipre measurement done by a skilled practitioner on someone that is fairly lean, 15% or under.
3. BodPod / Underwater weighing – Again, it’s accurate but very expensive and inconvenient.
4. Body-fat calipre measurement done by someone that doesn’t know what they are doing (but often thinks they do) or on someone over 15% body fat. – Obviously highly inaccurate and best to be avoided.
5. BIA machines (Omron, Tanita…the image at the top), usually found in commercial gyms and done by trainers who just don’t know any better. This method has been proven to provide inaccurate calculations of up to 7% either way are common. It’s best to be avoided.

None of these methods are perfect, and they all have trouble giving consistent readings (which is why we never want to try and gauge our progress week to week using any of them).

So what I suggest is that instead of going to the inconvenience and expense of options 2-4, or risk using the BIA machine, you just use this calculation developed by the US Navy, which is surprisingly accurate as long as you measure correctly:

Measurement Guidelines

Height – Get someone else to do it if possible.
Stomach – Measure at the navel. Have a relaxed stomach, exhaled. Don’t suck it in but don’t forcefully push it out either.
Neck – Keep the head straight, look forward. Keep the shoulders down and relaxed.
Measure three times for each and average the three.

Now when measuring this could look inaccurate and sometimes you could be the exception to the rule.

But as long as we’re somewhat close to the body fat percentage we truly are we can work from there based on our dietary needs.

Here are some reasons for inaccuracies that may be worth considering:

1. Measurement error.
2. Comparison with some other measurement device that was also inaccurate (ie. BIA machines..bleh!)
3. You are the relatively rare exception/snowflake to the people that it will work well for.

So try it out.

If you accurately measure yourself you’ll find a somewhat closer depiction of what your true body fat percentage is.

And please, for the love of God, throw away those useless body fat percentage machines.

Also, if you’re looking to drop your body fat significantly in ONLY 6 weeks then click the link below and sign up for our next 6 week transformation program starting November 7th.

You can request a free trial too and try it out before deciding.  Click the link below and get started on your transformation:

==> Click Here and Sign Up for Your FREE Body Transformation Trial

The #1 Dieting Mistake to Avoid at All Costs

The #1 Dieting Mistake to Avoid at All Costs

6C90014B-2995-4804-A621-CC32487D0591I’m sitting here in the airport, listening to J. Cole about to head off to New York while an old lady across from me is staring at me like she’s never seen an Asian guy before.

I don’t know what to do so after a good 10 seconds of staring…I smile at her.

Her response is to quickly look away as if it never happened.

Life is weird nowadays.

No one smiles at each other when passing each other in the street. No one wants to acknowledge each others existence on this planet.

To the left of me I see a woman in her mid-30’s scarfing down a “healthy wrap” she probably bought at the local deli in Pearson.

Chances are she’s probably not even hungry.

“Airport stress-eating” is what I call it.1011w-corbis-mother-son-airport-m

It’s that feeling as if you “have” to eat when you are at the airport.

The airports do a great job of influencing you too – you may not know this but they set up the restaurants and convenience stores in a strategic way to make this happen subconsciously.

I’m not above this trickery either: My old tradition whenever I was flying was to drink a beer and eat an overpriced meal at the airport restaurant.

But not anymore and for a VERY important reason…

I’ve decided to eat according to a meal schedule I set for myself.

And that’s the one of the biggest dieting mistakes women tend to make.

What you can observe in the lives of women who just can’t keep the weight off is they conform to a series of habits that contribute to weight gain.

And not following their own meal schedule is at the top of the list.

Benefits of Following an Eating Schedule:
1. You know where your meals are coming from.
2. Your re-train your bodies hunger response.
3. You are better able to control the foods going into your body by avoid erratic eating behaviours.

When people try to diet they usually do one of two things:

1. They follow a schedule given to them by their trainer or “fitness expert”


2. They eat when they want with the amounts they “allow” themselves at erratic times of the day.

And both are setting up the dieter to fail in the long term.

Dieting Fail #1 – They follow someone else’s way of eating instead of following one that correlates with their lifestyle.

Dieting Fail #2 – Erratic eating schedules usually lead to a haphazard way of eating and increased hunger.

There is a easier much easier way for you to stick to your diet in the long term that is totally decided by you and you alone…

The secret to sticking to any diet easily is to follow a meal schedule that you set for yourself and sticking to it.

This is the crux of why most diet programs fail.

They fail because they put dieters under a meal schedule that doesn’t necessarily work for their lifestyles.

This is especially true if you have ever been coerced to follow a 5 to 6 meal a day schedule.

You see, if you’ve been following up on your nutrition research you’ll know that amount of meals you eat have nothing to do with how fast your metabolic rate is.

It’s been proven thoroughly by recent research that you can eat 2 meals or 5 meals a day with little to no effect on metabolism.

Also, the times you eat your meals do not correlate with having a higher metabolic rate.

Again, research has proven that you can eat a meal at 8am and your next meal at 8pm with little to no effect on your metabolic rate.

One of the best ways to corral mindless eating and overconsumption of foods is to control is to control your hunger.

And your hunger is very much like training a dog:

stayTake it out on to pee and poo on a schedule and after a good time it’ll surely follow it the schedule clockwork (if you own a dog you’ll know what I mean)


If you take it out at erratic times then the dog becomes stressed out and goes whenever it feels like it.

To stick to any diet training your hunger must be the first priority.

If you’re serious about transforming your body you should be following a regular meal schedule that works for you.

And, once you do that, the good part about it is that it takes only about 4-7 days for your body to adapt.

The best benefit is that your body will get hungry when you train it to get hungry.

And it will bring awareness to the erratic times you were hungry before.

Awareness of the times you reach for food when you are stressed.

Awareness of the times you at because of boredom.

And awareness is a good thing 🙂

So, if you feel your eating has been erratic start putting yourself on a regular eating schedule.

Tips on Creating Your Own Meal Schedule:
– Start with 3 meals a day and work from there.
– Give yourself an 8 hour window of feeding (ex. 12pm to 8pm)
– Give yourself a good 7 days to get used to it
– Use 80-90% of whole foods in your diet to stay fuller longer
– Keep yourself busy in the times you don’t eat

Pro Tip: If you tend to eat later at night push your first meal forward in the day (12pm to 3pm) and if you can’t eat past 5/6pm then bring your meals back a bit (9am to 11am).

Either way create your own schedule and stick to it for a good 7 days.

I assure you that erratic hunger will subside when you know where your next meal is coming from.

Alas, they’re calling my name now. I’m gotta to board this plane to New York.

If you have any questions about this let me know. I’ll read it when I get back.

Until then enjoy the rest of your day.

Talk soon,


Ps. If you want to know my meal schedule it’s like so:

I eat my a big’ish meal around 2 to 3pm. I have a nice light snack at around 4:30 to 5pm and then I have another big’ish meal at 8pm to 9pm.

This works for me. Do what works for you.

Also, if you’re looking to lose anywhere from 13-29 pounds and drop 1-3 dress sizes in ONLY 6 weeks then click the link below and sign up for our next 6 week transformation program starting November 7th.

You can request a free trial too and try it out before deciding.  Click the link below and get started on your transformation:

==> Click Here and Sign Up for Your FREE Body Transformation Trial