7 Female Fat Loss Myths to Avoid

7 Female Fat Loss Myths to Avoid

Myths are harmful.  They can lead you down the wrong path, hamper your results and possibly set you back in getting the body you desire.

The key is in RIGHT knowledge.

The more RIGHT knowledge you have the better you’ll be equipped to make an effective body transformation plan.

So what myths are out there waiting to trick you?

Here are seven that you’re most likely to come up against.

Female Fat Loss Myth #1: You Need to Work Out Every Day

A little bit of working out will help you lose a little bit of weight, so a lot will help a lot…right? Possibly. If your “little bit” of working out involves taking a walk from your living room to your mailbox, ramping up to a jog around the neighbourhood, then everyday is a good thing.

However, if you’re pushing it hard at the gym 5 days a week, adding another two days isn’t a great idea. Not only do you increase your chance for overuse injuries, but you don’t give your body time to recover.

Recovery is IMPORTANT to getting better results because in rest is when your muscles develop so make sure you get 2-3 days of off days from the gym.

Also if you’re looking for something to do on the off days try this:

Female Fat Loss Myth #2: Coffee is Bad For You!

For many people, having to drop coffee is unbearable.

Fortunately, if you’re a coffee lover and you’re trying to lose weight, you don’t have to give up your hot caffeinated goodness altogether.

Coffee is actually a very useful when taken before your workouts and also acts as a suppressant of your appetite between meals.

So continue drinking your coffee. Just lay off the sugar 😉

WomanFemale Fat Loss Myth #3: Lifting Heavy Weights Makes Women “Bulky”

One of the biggest myths about fat loss is the fact that women should not lift heavy weights for fear of getting bulky.

What we’ve seen in our Women’s Body Transformation Centre is the quite the opposite. Women who lift the most weight with the best form will usually burn fat at a much faster pace than a girl just doing a regular fitness class.

The key is muscle.

The more lean muscle a woman has on her body the higher her metabolic rate, which in turn, leads to increased metabolism.

Couple that with a good Afterburn session at our gym and your fat loss can increase up to 3x more.

So lift heavy with good form. Your body will thank you for it later.

Female Fat Loss Myth #4: Cardio Is All You Need

Want to lose weight? Good. You’ll need to get *some* cardiovascular exercise. But don’t buy into the idea that cardio is all you need to lose weight.

If you don’t lift weights or do some sort of strength training, your long runs and aerobic workouts (ie. fitness classes) will eventually work to burn off your muscle as well as fat.

In the end, this means less strength and a lower metabolism—both which could lead to an inability to maintain a workout routine.

So keep your focus on building lean muscle over cardio and you’ll keep that metabolism rocking at a high rate.

Female Fat Loss Myth #5: Blaming Genetics for Lack of Results

Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their genes.

Just like you may share your father’s hair colour or your mother’s eye colour, there is a small chance you also share your parent’s body type.

However, this is no excuse for doing nothing about trying to get into shape.

Genetics plays a small factor to losing weight.

It’s really all about habits.

What I find with people who have “great genetics” and usually in great shape year round is that their eating habits support their bodies.

They may eat very structured throughout the day adhering to a good meal schedule.

They may not like eating anything sweet.

With every person I know who has a super lean body (and I know a couple) they usually have a couple habits they practice daily that support their lean body.

Stick to a healthy way of eating, exercise the right way and start incorporating some lean body habits and you should definitely see results.

Female Fat Loss Myth #6: You Have To Eat 5 Meals a Day to Speed Up Your Metabolism

Research proves time and time again that the amount of meals you eat DOES NOT increase your metabolic rate.

Research also has proven that more meals in a day leads to larger appetites throughout the day.maxresdefault

“University of Colorado researchers found that increasing meal frequency from three to six per day had no significant effect on metabolic rate or the amount of fat burned over a 24-hour period. But it did lead to an increase in both hunger and the desire to eat.”

SOURCE: Ohkawara K, Cornier MA, Kohrt WM, Melanson EL. (2013). Effects of increased meal frequency on fat oxidation and perceived hunger. Obesity, 21, 336-343″

Yet, trainers keep on perpetuating this myth and forcing their clients to feed themselves every 2-3 hours.

The best diet in the long term is the one that is easiest to follow.

We’ve found a nutritional sweet spot in having our girls eat 3 meals a day with a schedule that works with their lifestyle.

It helps them re-work their hunger response and allows them more food with each meal.

It’s not about eating in a certain way but it’s about making your nutrition work around your needs and wants.

Female Fat Loss Myth #7: You Gotta Do It All Alone

Greatness is never achieved alone and your transformation shouldn’t be done by yourself.

At our gym we’ve found that when women are put into a supportive environment with each other and workout to achieve a common goal their results soar through the roof.

When it comes to transforming it looks like this (don’t mind the bad drawing as I did this in my journal):28c4267665fb4530b342ddcadc7953cc

The most important factors are your habits, your identity and your overall mindset when faced with obstacles.

The environment you need to succeed at your transformation (the circle) is support from others on your journey, accountability and coaching.

If you have these things in place along with an effective diet and exercise program then your transformation practically guaranteed.

Which is a nice bridge to letting you know that we’re starting registration for our 6 Week Body Transformation Challenge.

It’s the same challenge that has helped girls in York Region to lose weight, drop the inches and get back into incredible shape.

Just like these girls…

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Registration for that starts next week and we’re super stoked for it. It’s going to be our best one yet.

You can register right here ==> 6 Week Body Transformation Challenge


Ps. If you wanted to try out a session before registering for the program just email us at or call us at 416-571-8349 and we’ll get you all set up.

7 Reasons to do Metabolic Resistance Training For Fat Loss

7 Reasons to do Metabolic Resistance Training For Fat Loss

drake-dumbbell-memeHola my GG. I just got back from a nice strength training session that involved overhead presses, lat pull-ups and a couple of vanity curls.

The session was made all the more better because I was bumping the new Drake and Future mixtape in the headphones. I’m an unabashedly huge Drake fan and if you hit an open gym workout with us in the future you will hear some Aubrey, guaranteed.

Today, we’re going to talk about what the type of exercise we do at Go Girl and what we consider to be the HOLY GRAIL of fat loss exercise.

Namely, we are going to talk about Metabolic Resistance Training aka. MRT

Of course, there are a ton of great ways to get in shape and this is just one of them, albeit one of the more effective forms.

What we’ve found at GG, after helping thousands of women in the GTA area transform their bodies, is that MRT has proven to be the fastest way to elevate a woman’s rate of fat loss.

MRT works better moreso than long duration cardio or even fitness classes.

It is literally the bees knees when it comes to fat loss exercise.

What is Metabolic Resistance Training?

Metabolic Resistance Training is a series of exercises done in a high intensity fashion (usually with limited rest periods) that help build and maintain muscle as well as raise your metabolic rate for a period of up to 48 hours post exercise.

When done correctly MRT should be:
1. Very intense and, at most times, resulting in a shortness of breath.
2. Involving the entire body.
3. Incorporating weight training with at least 50% of the exercises.
4. Using a combination of different exercise patterns (circuit training, ladder training, supersets, complexes etc..) to ensure the body does not adapt.

Here’s a sample video of what an Metabolic Resistance Training looks like:

So why should you do Metabolic Resistance Training?

Well, if fat loss is your goal then here are 7 good reasons to incorporate it into your program:

7 Reasons You Should Do Metabolic Resistance Training (MRT)

For Fat Loss

Reason #1 – Metabolic Resistance Training increases your Fat Loss Metabolism

MRT works by heightening the metabolic “cost” of exercise.

This might sound geeky… until you try it.

Whereas traditional resistance training might tap 25 or 30% of the body’s “change capacity,” when done correctly, MRT can maximize your potential for change and unleash metabolic forces that work all day and night.

12002476_10156024496370543_4652363308261584647_oGetting an intense MRT session has been proven by research to elevate your metabolism anywhere from 24-48 hours post exercise.

This means you’ll be burning fat even in your sleep! Who wouldn’t want that?

Reason #2 – Your Body Rarely Adapts to Metabolic Resistance Training

When you do cardio or even your local fitness classes your body always adapts to the exercise stimulus being placed on it. This means less calories burned and less effectiveness over time.

What needs to be done is to stimulate your bodies capacity to change.

By maximizing your body’s change capacity, you can improve up to 50% in total calorie burn in only 6 weeks.

Even better, MRT spreads improvement across multiple desired targets. Basically, when properly utilized into a periodized-training program, MRT can help you build muscle, burn fat and gain strength at the same time.

Over time, we’ve had tons of girls come to us and say that by doing the MRT sessions they not only get leaner but also stronger in every day activities. Whether it be playing with their kids, lifting a big a groceries or even walking the stairs.

Reason #3 – Metabolic Resistance Training Improves Your Fat Loss Hormones

Several studies have shown that hormones that promote “lipolysis” (the technical term for fat loss) increase as a results of high intensity strength training.

I don’t want to bore you with all the studies, but strength training in general has been shown to help improve your insulin sensitivity as well as increase growth hormone in your body, which makes MRT is debatably the best type of strength training to elicit the most powerful hormonal response.

Btw there is a certain diet that works perfectly with MRT to boost your fat burning hormones.

Maybe I’ll make a blog about it in the future 😉

Reason #4 – Metabolic Resistance Training Burns a Ton of Calories Inside and OUTSIDE of a Workout

The intensity of the workouts you get with MRT are second to none, which makes them the HOLY GRAIL of fat loss exercise. The more intense an exercise is the more calories you burn.

Couple that in with the fact that MRT helps you build muscle as well and, over time, you get the increased benefit of a long term metabolic increase. This means more wiggle room when it comes to eating your favorite foods. Just like Yvonne…


Reason #5 – Metabolic Resistance Training Helps Build Muscle While Burning Fat

We’ve touched on this before but what we’ve noticed at GG is that girls build just the right amount of muscle tone in their bodies when doing MRT.

As you do MRT, the rest periods are cut short which forces your bodies VO2 max to shoot through the roof creating a massive amount of energy expenditure (calories burned).

Build lean muscle and burn lots of fat in the process? Heck yes!

NOTE – MRT does not do a great job of making muscle bigger (aka. hypertrophy) so if you’re looking for bigger muscles I’d do more of a dedicated bodybuilding type of routine with reps ranging in the 8-12 range.

Reason #6 – Metabolic Resistance Training Will Make You a Better Athlete

Along with building a bit of lean muscle the other added benefit of increasing your bodies capacity for work. Because of the decreased rest times in between exercises your cardiovascular system has to work extra hard to keep up.

In the end your endurance gets better, your stamina get better and your cardio gets better.

Reason #7 – Metabolic Resistance Training is FUN TO DO

Have to admit that this is not proven by science and it’s completely anecdotal but hear me out:

When you do a workout that will always change, will always keep you challenged and is proven to get you amazing results it makes it FUN TO DO.

An added bonus is doing the workouts with a group of highly motivated and supportive women.


Metabolic Resistance Training Conclusion

If you are looking to increase your bodies ability to burn fat then Metabolic Resistance Training should be a staple in what you do on a regular basis.

Keep in mind to monitor your fatigue during training.  The more fatigued you are and the more resistance load you place on your body the more it will lead to poor form and, possibly, injuries.

So if you’re tired take however long of a break you need and then get back it.

But if you’ve gotten this far into the blog post about MRT…start doing it 😛

Give it a shot and incorporate it with a solid nutrition program and you’ll be burning fat faster than ever before.

Next blog post we may talk about what type of nutrition plan to incorporate.  Will let you know by next week 😉

Until then relax, smile and breathe my GG.  We’re all in this together.

Your Transformation Coach,


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

Cardio 101 - How to Use Cardio for Faster Fat Loss

Cardio 101 – How to Use Cardio for Faster Fat Loss

Let’s get one thing out of the way first:  At GG we’re BIG proponent’s of doing extra cardio to reach your fitness goals.

Let’s get another thing out of the way:  There is nothing inherently wrong about doing cardio.

Cardio is not dead.

Cardio does not make you fat.

Cardio, when done properly can help facilitate faster fat loss.

In my own personal experience the ones that are making cardio the enemy and saying such things like “Cardio makes you fat” have never really experienced what it’s like to be fat for a long period of time.  The first 20 years of my life were spent overweight with serious body issues.  

During our transformation programs we use cardio strategically to get our GG’s in shape year round.

It’s a viable tool for fat loss by millions of people and it’s still effective.  

It just depends on how you use it.

Cardio isn’t dead.  It’s just misunderstood.

Contrary to popular belief skipping will not make you fat

For a quick moment think to yourself:  When is the last time you saw someone get fat because they did a couple of extra rounds of cardio?  

In our experience:  NONE.

The problem is not doing cardio itself but rather HOW people do cardio in the first place.  

The Definition of Cardio

Cardio is short for cardiovascular, which refers to the heart.

Cardiovascular exercise is exercise that raises your heart rate and keeps it elevated for a period of time.  The kinds of exercise that are associated with cardiovascular workouts are things like jogging, fast walking, and swimming where there is no break in the routine.

Does Cardio Make You Fatter?

One of the big underlying myths about cardio is the fact that cardio could increase your cortisol levels thus leaving you in a shitty fat burning environment.  

But training with weights does the same thing.

I could get into the debunking the many myths of cardio in relation to fat loss but Mark Young does a great job of it on his blog right ==> Is Cardio Bad For You?

There is nothing wrong with cardio and it will not make you fatter.  Anyone that tells you differently is fear mongering at best.

6 Awesome Benefits of Doing Cardio

There is a hefty list of health benefits associated with doing cardio exercise. Here are some top reasons to include cardio in your workout routine:

  • It strengthens the heart
  • It strengthens the lungs and increases lung capacity
  • It helps reduce stress
  • It increases energy
  • It promotes restful sleep
  • Most importantly: Cardio CAN help boost the metabolism, burns calories, and helps you lose weight when done in addition to your training program.

Cardio is also a perfect method for people whose diets aren’t necessarily “perfect”.  

For the imperfect dieter, cardio is a great way to burn those extra calories and offset the imperfections of their nutrition plan.

And finally, a small group of people just love being in the gym and don’t mind working extra hard to reach their goals even on their off days.  

As with all things fitness there are your pro’s as well as cons.  

As good as cardio is for your heart and body it can be taken too far and done in the wrong context.

The Top 3 Problems With Doing Cardio
  1. Overuse injuries and overtraining – If you don’t give your body proper rest and recovery it could burn out as a result.  You could also incur overuse injuries from repeatedly doing thousands of repetitions like people do when they hit the treadmill for an hour.
  2. Boredom – When I do things I like to keep it to two principles:  1. Is it fun? and 2. Is it effective?  There are only so many ways you can run on a treadmill and just not as much different ways you can do a fitness class.  On a personal note, there’s just nothing fun about living a treadmill lifestyle but that’s another blog post for another day.
  3. Your Body Adapts – Your body adapts to the type of stimulus you place on it.  So when you consistently do long runs, fitness classes (step class, kickboxing class, or even those muscle pump classes) your body naturally gets used to the stimulus being placed upon it.  In the beginning it is intense but after a couple weeks your body becomes more efficient.  This means less calories burned and a less effective workout in the long run.

The biggest problem with Cardio lies in the fact that people use it as the one and only method to change their bodies when cardio should be used to supplement a solid weight training program.

Remember that Cardio is an addition to your workout.  NOT the main workout itself.

That’s what weights are for.

Ronald Mcdonald says, “Get your weight up, not your hate up”

With that being said, you can do various forms of “cardio” that are non-intrusive on your current fat loss program yet burn a ton of calories and give a boost to your metabolism.  

You just gotta know the RIGHT WAY on how to do them.

Cardio when done correctly, in addition to your workouts, will help you get to your fat loss goals faster.  PERIOD.

So are you ready to get your cardio on?

Alright.  Let’s do this.

The 3 Different Types of Cardio and How To Implement Them
Traditional Steady State Cardio & Fitness Classes


Steady state cardio is when you hit the treadmill at a steady pace or do a fitness class offered at a big box gym (step class, kickboxing, and even their interval training classes).  

It is the least effective form of fat loss but it does have its benefits as well.


  • It helps your burn calories albeit not as efficiently as the methods you’ll see below.
  • When done in a specific way it can be non intrusive on your weight training workout and can help speed recovery.


  • It doesn’t burn calories in an efficient manner.
  • Your body adapts to the stimulus after a couple weeks.  The movements become more efficient.  This creates a law of diminishing returns as the more times you workout the less rate of fat loss you’ll experience.
  • It only focuses on one aspect fat loss (calorie burning) while having no effect on the metabolism.
  • It can lead to overuse injuries especially when doing repetitive movements for long durations of time.

What Does the Workout Look Like?

Put on your shorts, inject your earphones into your ear, put the treadmill on a high incline and start walking or just jump in a group fitness class and follow the instructor.

The Most Effective Way To Implement Steady State Cardio

It is best done after a Metabolic Resistance Training session but not for too long.  A half hour is fine as you do not want to burn any amount of muscle you may have gained from the MRT session.

Also, it is obviously effective if you are training for a long endurance run but just be mindful of its effect on your actual muscle gain.

Metabolic Finishers


Metabolic finishers are done at the end of your workouts.  They can last anywhere between 4 to 10 minutes and they mainly involve using bodyweight and minimal equipment.  They are metabolic in nature and are done in intervals.

Fun to do yet brutally effective.


  • Quick and short workouts.  Workouts last anywhere from 4 to 10 minutes.
  • They help burn calories as well as give a nice boost to your metabolism at the end of your workout.
  • Minimal equipment needed.  Can be done anywhere.
  • Pretty fun to do as there are 40+ different types of metabolic finishers.


  • Depending on the type of finisher you do they can be intrusive on your current workout.
  • They are hard to do.  Especially when done at the end of your workout.
  • Depending on the finisher it could require some pieces of equipment not available to you such as TRX’s, kettlebells etc.

What Does the Workout Look Like?

Tabata Squat and Holds – Do bodyweight squats for 20 seconds.  At the end of the 20 seconds do a 10 second hold at the bottom of your squat position.  After 10 seconds are done repeat the entire sequence again for 4 minutes.

GG Strength Endurance Finisher – 10 Kettlebell Swings, 10 Burpees, 10 Pushups and a 400 metre sprint.

The Most Effective Way To Implement a Metabolic Finisher

Finishers are meant to be done at the end of your Metabolic Resistance Training workout.  They give you a final boost to your metabolism after an intense MRT session.

High Intensity Interval Training (HIIT)


Bring it on, 2017. We are ready for you.

A photo posted by Go Girl Transformation™ (@gogirltransformation) on

Chances are you’ve probably heard of interval training before but just in case here’s a reminder:

Interval training is a type of physical training that involves bursts of high-intensity work interspersed with periods of low-intensity work.

The high-intensity periods are typically at or close to near maximum exertion, while the recovery periods may involve either complete rest or activity of lower intensity.

Researchers are also starting to find numerous health benefits that come along with interval training.


  • Helps stimulate growth hormone production.
  • Boosts metabolism and burns calories.
  • Fairly short workouts that last anywhere between 12 to 20 minutes.


  • Much like the metabolic finishers they are hard to do especially when done at the end of your workout.
  • When done too extensively it can lead to overuse injuries.
  • It can leave you feeling unusually fatigued.
  • If done close to your bedtime it could inhibit your ability to sleep due to adrenaline release.

What Does the Workout Look Like?

Treadmill Intervals – Have a rest time of 2 minutes and a high intensity sprint for 1 minute and do that for 4 sets.

The Most Effective Way To Implement Interval Training

I like to do intervals when my clients are primarily on strength building type of workout or even after their Metabolic Resistance Training days as they give that nice little extra boost of afterburn for your metabolism.

If you are doing intervals on an off day then use the sample workout provided above.  Just make sure that your legs are not sore when attempting to do intervals or you could injure yourself.

The Cardio Conclusion

There is nothing inherently wrong about doing cardio especially if your goal is too stay lean.

Sure people could say, “Oh don’t do cardio, just focus on diet” but reality is that most of us are not perfect when it comes to dieting.

 The other reality is that some people don’t mind doing extra work to get leaner faster.

When added to an pre-existing weight training program it can actually enhance the effects you get from training and help you burn some extra calories to boot.  

This is not to say that your diet has no effect on your body because let’s be frank; Your diet is where you get 80% of your results.  

If you don’t mind putting in the extra time and effort after you are done your metabolic resistance training workouts then use the above types of cardio listed above are the best methods to get into shape faster.

I hope this blog cleared up any misconceptions about cardio and maybe inspired you to try out some of the cardio tools I gave you.  

So until the next time…Train hard and keep your mind focused on your goals my GG.

Talk soon,


Ps. Just letting you know that we’re taking early bird entries for our next 6 Week Transformation Challenge at GG.  If you’re looking to tone up, get in shape and shed some pounds you can sign up at the link below:

==> 6 Week Body Transformation Challenge

Should You Eat Breakfast? Your FINAL Answer Here.

10917334_10152999234354450_2553749099633065435_nHello there.

It’s Dan, I honestly just posted the pic of me surfing in Costa Rica because…I miss the place 😛

One of the things I loved was that regardless of the area I was traveling my body pretty much stayed the same despite changing my diet.

The one principle that is consistent with diets is that, for long term success, they must be conducive to one’s own lifestyle.

Screw fat loss. If it’s hard to do in the long term chances are you’ll end up back where you were in the beginning.

IMPORTANT: Please note that I am talking about the long term play because in some cases, like an outlined transformation program, you should go to the extremes in following the prescribed diet to eventually find your balance.

The gist of it is that you cannot take the same strategy to different situations. It’s like using a hammer for every job around the house. It just doesn’t work and you’ll probably end up breaking a lot of furniture in the process.

In the past I have championed skipping breakfast as a viable tool for fat loss and I still stand by this conviction.

It’s easier to do, it allows for a more flexible eating window and if you work at a desk then NOT having food in your stomach can certainly help for more focus. In fact, I woke up at 6am today and it’s currently 9:57am and I’m still going pretty strong without anything but water and coffee in my system.

If you are working a job that requires you to sit for long periods of time and are fairly inactive outside of your time in the gym then having that fasting window from the time you sleep to the time you have your first meal in the afternoon is beneficial for hunger control, productivity, and, of course, fat loss.

But what if you have an active job?

What if you lead a very active lifestyle or compete in a sport that requires you to train more than 2 hours a day?

If this is the case then you must switch up your strategy.

There is an art to dieting and eating that should be flexible enough to correlate to your lifestyle’s needs.

Me, being the avid breakfast skipper, had to eat a meal first thing in the morning in Costa Rica because the demands of surfing twice a day for 2 hours per session demanded it.IMG_7683

I also had to increase my carb intake throughout the day to ensure that I had enough energy to use during my sunset surf sessions.

My strategy had to be altered due to the changes in my lifestyle at the time.

Eating breakfast first thing in the morning or skipping breakfast should be a decision that agrees with your lifestyle.

It SHOULD be flexible.

If you lead a very physical life that has you moving in an intense fashion for long periods of time* (construction work, firefighter, crab fisher etc..) then eating breakfast first thing in the morning is paramount to keeping a level of physical energy throughout your work day.

*This also pertains to people training competitively for bodybuilding competitions, Crossfit competitors, marathons etc..*

On the other hand, if you lead a rather sedentary life that is not particularly physical in nature (9 to 5 job, teaching, pharmacist, lawyer etc..) then skipping breakfast will help with focus, mental acuity, and of course, fat loss.

Wrapping Things Up

Now that you know this plan out your daily meals accordingly.

Remember that your diet plan is not the one outlined by “X” trainer or “Y” fitness expert.

Your diet plan must reflect your goals but also be conducive to living the life you lead.

Guidelines are great when choosing an eating strategy but the main idea to get across here is that you must be flexible and be able to discern personally what works for you and how you would mould it to your needs.

This is not only a great strategy for fat loss but just overall peace of mind.

In October 2015 we opening up registration and taking 40 women in the Ontario area into our 6 Week Online Body Transformation Program.

Nobody gets results like us PERIOD. With over seven hundred documented success stories, before and after pictures and videos, proof is in the “people”…

  • You get the accountability and support to reach your weight loss goals. And you get the guidance you need so you’re moving in the right direction without guesswork.
  • You get us dedicated to your success and we know you are going to love your custom meal plan and fat burning workouts.
  • We’re excited that you’re taking the step toward reaching your health and fitness goals by joining our 6 Week Challenge.

If you want to sign up for the early bird price and get $50 off this guaranteed results body transformation program then just register down below and we’ll get you on the early bird list:

We respect your email privacy

Dedicated to the BEST version of yourself,


The BEST Ab Exercise You Are Not Doing

The BEST Ab Exercise You Are Not Doing

If I could show you a simple exercise (that you can do in 45 seconds), and this exercise will effectively tighten your abs, strengthen your core, reduce your chances of injury and help get you a sexy flat stomach for the summer, would you try it?

Of course you would!

Check it out at today’s video:

The Best Ab Exercise You’re Not Doing (Tighten, Tone and Strengthen Your Core in Only 45 Seconds)

Also, I have to mention that in October 2015 we opening up registration and taking 40 women in the Ontario area into our 6 Week Online Body Transformation Program.

Nobody gets results like us PERIOD. With over seven hundred documented success stories, before and after pictures and videos, proof is in the “people”…

  • You get the accountability and support to reach your weight loss goals. And you get the guidance you need so you’re moving in the right direction without guesswork.
  • You get us dedicated to your success and we know you are going to love your custom meal plan and fat burning workouts.
  • We’re excited that you’re taking the step toward reaching your health and fitness goals by joining our 6 Week Online Body Transformation Challenge.

If you want to sign up for the early bird price and get $50 off this guaranteed results body transformation program then just register down below and we’ll get you on the early bird list:

We respect your email privacy

Breakfast Skipping 101 - How to Skip Breakfast to Lose Weight

Breakfast Skipping 101 – How to Skip Breakfast to Lose Weight

I’ve been meaning to do a blog post on Breakfast Skipping and the positive effect it’s had on my life as well as my clients but for a couple reasons I kept on stopping myself:

1. Would people have an open mind to really soak in the information I’m about to share?

2. Would I get trolled on by dogmatic breakfast eaters?

It’s funny how protective people can be in regards to certain meals.

I can’t count the number of times I’ve explained why I get my clients to delay their breakfast eating only to be met with the same objections and myths surrounding this topic.

Regardless of my “fears” of posting this article, I decided to do it for one reason:  Skipping breakfast has been the master key I’ve used to to creating and maintaining a lean body for myself as well as my clients.

Ever since I’ve found out about Intermittent Fasting it’s begun to free me from feeling as if I MUST eat first thing in the morning.

This may not sound like a big deal but you’ll find out why it’s been a game changer later on in this post.

Now I know what you might be thinking, “Isn’t breakfast the most important meal of the day?

Yes it is but it’s not what you think.

If you are still interested then please read on…

The Problem: The “Breakfast Myth”

Most people think that just by eating breakfast they’ll automatically start losing weight.

Like a switch goes off in your body signalling to your fat stores that just by eating this one meal first thing in the morning will keep you lean forever.

They are told by pundits that eating breakfast first thing in the morning “starts your metabolism” and has you burning off fat faster than than Usain Bolt at the 100 metre dash.

But, if eating breakfast was so important to maintaining a healthy weight and lean body then why do studies show that 90% of the North American population (1) already eat breakfast first thing in the morning…

…yet over half the North American population is either overweight or obese.

The math just doesn’t make sense.

A big part of the problem stems from the fact that the foods people tend to associate with breakfast usually resemble something that I’d eat on a cheat day:

  • Sugary cereals with minuscule amounts of ACTUAL nutrient values
  • Processed and sugary instant oatmeals
  • White Bread
  • Egg Mcmuffins, hash browns, etc..
  • Pop tarts
  • Pancakes with syrup
  • Fruit juices
  • Bagels, toast etc..

I’d highly recommend reading Felicity Lawrence’s article Drop That Spoon for a more in depth look at the proliferation of horrible breakfast foods creeping into our society and being passed off as “normal food”.

The other problem stems from the fact that most people are naturally not that hungry in the morning.

Back in our Palaeolithic days we barely got to eat breakfast because we were always hunting for our food, eating it and then fasting until our next meal came.  It’s pretty reasonable to assume that most of our ancestors ate in the afternoon and evening times.

Any breakfast we would have eaten as a cave person was most likely sporadic.

I know we are not living in the Palaeolithic days anymore but it’s worth noting.

This blog post is to try and make sense of it all and provide you a clear understanding of why breakfast is the most important meal of the day BUT…not in the way you think it is.

We’ll talk about the myths of breakfast, go into the benefits of delaying your breakfast, the most overlooked aspect of breakfast that makes it the most important meal of the day and then I’ll reveal an easy solution that I give my clients on how to skip breakfast and lose weight.

Has This Ever Happened to You?

In the past I used to force myself to eat first thing in the morning because I thought it would “kick start” my metabolism.  I got sick after the first few times but I stuck with it until it became a habit.

Then a weird thing happened:  A few months after adopting a breakfast eating habit first thing in the morning had I started to get hungry…first thing in the morning.

I had re-trained my bodies hunger response to get hungry first thing in the morning.  But it wasn’t as if the pounds started dropping off of my body.

Nothing happened.

My weight stayed the same.

I was still at the same body fat percentage after a month of breakfast eating.

I still had the same body.

It actually wasn’t until I started skipping breakfast strategically that I started to shed off the fat and be able to easily maintain a lean body.

I just made a small change (that I’ll be revealing later) to my morning meals that pretty much set me up for success for the rest of the day.

Look, not everyone is a “breakfast eater” and chances are you are probably are not an inherent breakfast eater either.

You most likely trained yourself to become hungry first thing in the morning just like I did.

The Biggest Myths About Skipping Breakfast

I’m pretty sure you still have your reservations in regards to breakfast skipping, which I can understand because I was in the same boat as you were.

My job here is to help alleviate your fears so in the end you can make a rational decision to see if this could fit your lifestyle.

With that being said; the reason why you may still have some reservations is because of what you have heard or been told about skipping breakfast is either not true and/or highly exaggerated.

I’ll let you know that I have nothing to sell you and I have nothing to gain by revealing these myths to you.

Ninja Note:  This blog post is not against breakfast eating in any way, shape or form.  Some people truly do well with breakfast while others (like myself and most of my clients) do not.  What I would suggest is to read the rest of this article and if it has made enough sense to you then try it out on your own with the guidelines we give at the end.

This is not to say that I never eat breakfast either:  I eat breakfast maybe once or twice every few months.  Most times I’ll eat it out of pure necessity.  Or because I’m on vacation 🙂

Here are the biggest myths about breakfast skipping you’ll find:

Myth #1 – It will slow your metabolism down.

Food and eating have no effect on your metabolism.

We’ve gone at length to discuss this in our Intermittent Fasting article but it needs to be said again:  You can’t eat your way to a better metabolism.

Your metabolism relies on exercise and movement.  Your breakfast habits have nothing to do with them (2)

Marks et al studied the effects of diet, cardiovascular training, and resistance training on 40 inactive women. The groups were control, diet only, diet + cycling, diet + resistance training, and diet + resistance training + cycling. The diet + resistance training + cycling group gained strength, reduced fat mass, and increased VO2 max.

This was the only group to attain all three of the above goals. Interestingly enough, even those these women were only consuming 628 calories per day, they all maintained their fat free mass while losing fat. It is worth mentioning that the women were able to get these results training for only 30 minutes per session for 3 sessions per week.

What this study shows is that even when following a highly restrictive diet for 30 days and adding 30 minutes of cycling 3 days a week all of the women in the study maintained their muscle and even lost a good portion fat.

Starvation mode is largely a myth (please read that again) and you’d have to work  hard to get your body to the point where your metabolism starts to slow down.

Myth #2 Breakfast will “kick start your metabolism” first thing in the morning.

Again this is building upon the myth that foods and eating have a direct effect on your metabolism…which couldn’t be further from the truth.

Look to resistance training exercises and movement to boost your metabolism.

Most people look to eating breakfast first thing in the morning as a tool to lose weight but

A recent study done by Vanderbilt University (4) shows that people who eat breakfast regularly and adopt a delayed breakfast can see a decline in their weight more so than eating first thing in the morning.

But just because you delay your breakfast will you start to immediately losing weight?

Possibly..we’ll cover more of this further down in the blog post.

FINAL Myth – You’ll be slow and lethargic if you don’t eat first thing in the morning.

A funny thing happens when you start delaying your breakfast until later in the day.  What we don’t realize is that we are producing a certain hormone in our body that called ghrelin.

This is the main hormone that dictates our hunger response amongst a plethora of other things such as:  Increased Growth Hormone output, increased Dopamine and most importantly…Increased awareness and memory function.

It’s probably the reason why the creator of Dilbert tends to be most productive first thing in the morning on an empty stomach.

I, along with many other BS’ers, find that our most productive times in the day are first thing in the morning with NOTHING in our stomachs.

Can You Skip Breakfast And Lose Weight?

Weight loss is probably the simplest concept on the planet yet people want to make it as complicated as possible by getting caught up in the details.

The simple fact is:  To lose weight you burn more calories than you take in.

It’s why Mark Haub was able to go on a Twinkie diet and lose 27 pounds in two months (3).

Now that may not be the healthiest way to lose weight but you get the picture.  Weight loss is mostly about calories in and calories out.

The Question Remains:  Does eating breakfast have a direct result on your weight loss?

There are two schools of thought on this:

On one hand you have fitness experts like Alwyn Cosgrove who swear that by getting clients who were non breakfast eaters to eat breakfast they most likely start to lose weight.

Here’s what he had to say about eating breakfast, which btw was taken from John Berardi’s highly educational Intermittent Fasting book that you can check out here:

“99% of the beginner fat loss clients at my gym come to us constantly skipping breakfast. They don’t eat between 8 PM and noon or 1 PM every day. So they end up fasting between 16 and 18 hours most days, just like a lot of the fasting advocates recommend. Sure, their diets aren’t very good to start with. But they’re fasting and not getting leaner. In fact, many of them are gaining fat.

“When we add in a healthy breakfast within 15 minutes of waking up, we see big differences right away. I don’t know if eating breakfast helps them control hunger, leading to fewer total calories eaten later in the day. I’m not completely sure. Maybe there are other metabolic or nutritional differences that help here too. All I know is that stopping the fast first thing in the morning kicks off a host of positive changes for these clients. It works every time. In the real world.” – AC

To which I replied the other side of the proverbial breakfast coin:

“Based on the last point I believe it is the fact that Alwyn had them eating a healthy breakfast as the first meal of the day.

In the past their first meal of the day was probably a danish or something fast that was processed and quick (ie. bad foods). Just having a good meal at the beginning of the day could have set the context to have good meals for the rest of the day.

They are also under a nutrition program that is supposedly restricting calories in the first place so is it really the “break-fasting” in the morning or is it the fact that they are restricting calories and eating healthier options that has lead to the fat loss.

The only reason I say this is because I have clients who have (by habit) eaten first thing in the morning immediately drop anywhere from 3 to 5 pounds (one girl lost 10 pounds in two weeks) a week when initially adopting a breakfast skipping plan.

On the other hand I have experienced numerous times with our clients where they would lose weight by skipping breakfast and delaying it until 12pm to 1pm.” – Ninja

So which one is right?

Both philosophies are right.

Don’t get me wrong because I still believe that breakfast is the most important meal of the day …but not in the context that you think.

The first meal of the day is important because it sets the context for all of the meals that follow.

What this means is that if you eat something healthy and good for the first meal of the day you’ll end up having healthy wholesome meals for the rest of the day.  This can aid us in sticking within our daily amount of calories and reduce the chances of us eating processed foods.

If you start your first meal of the day with processed crap in the form of donuts, danishes, sugary cereals and oatmeals then the rest of your meals will probably resemble the food list above.

“Your first meal of the day sets the context for the rest of the meals of the day” – Bill Phillips

It is more about what you are eating as the first meal of the day that will set off the positive changes you’ll see for the rest of the day.  If you make your first meal of the day a healthy one (good combination of protein, fats, and low GI carbs) and then continue that on for the rest of the week, you should see some positive results.

When my clients adopt our meal structure designed around their lifetyles almost all of them end up losing anywhere from 3 to 5 pounds within the first week.

Why is this?

There are multiple reasons:

            1. When you wake up you are already burning off fat without even putting anything into your body.

“Fasting is a high-fat meal…of your own adipose tissue.

Remember, every diet is a high-fat diet, because if you’re losing weight, you’re burning your own fat. And fat-burning is most intense in the morning, because we haven’t eaten all night.

So when we wake up, we’re already eating a steady diet…of fat.” –

2. They are taking advantage of the many benefits short term fasting can bring.

3. They are unconsciously reducing the total number of calories coming into their bodies by delaying their eating schedule.

4. They re-train their bodies hunger response thus enabling them to have much greater control over their meals for the rest of the day.

5. They are inherently non-breakfast eaters who work well without a meal in their stomach first thing in the morning.  It ends up working for their lifestyle and this provides the best compliance in any diet plan.

In the end it comes down to the fact that they have learned the principles of having a delayed breakfast, applied it to their lifestyle’s for two weeks or more and then played around with the times to better suit their busy schedules.

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One of my clients Amanda had lost 53 pounds and this was done by delaying her breakfast eating until later in the afternoon.  Her results were so incredible that the Huffington Post decided to do a story on her.

She also got these results while working a 9-5 job, taking care of her family.

So how can you get results by breakfast skipping?

Keep reading.

How To Skip Breakfast and Lose Weight…Safely

At this point I hope you can get comfortable with the fact that your metabolism will be safe if you delay your breakfast eating by a couple of hours.

If you were anything like me before then maybe you would have freaked out if you missed a breakfast because you was under the impression that your body was shutting down.

Thankfully that is not the case.

In fact, you’ll be stimulating some of your bodies best fat burning hormones and put yourself in the best fat loss environment just by delaying breakfast by a couple of hours.

If you are thinking of starting a breakfast skipping approach into your lifestyle we recommend you do it in small steps.

This works best for our clients and allows them to maintain the lifestyle.

The worst way to delay breakfast is to just fully throw yourself into it and try to apply all the principles at once.

Sure you can start skipping breakfast cold turkey and make it work for but most of the time you must go through a transition period to ensure the best adherence to the plan.

So here is your 3 step plan to start adopting a delayed breakfast schedule into your daily routine:

1.  Follow a structure for at least two to three weeks and then modify the plan to suit your schedule.

I’d follow the structure laid out in this blog post here and then after two weeks modify the plan to suit your daily schedule.  Some may work better eating a 12pm, 4pm, 8pm meal schedule while others may adopt a 1pm, 5pm, 9pm schedule.

Follow a structure first and then make the plan personal to your needs.

2. Delay breakfast by one hour at a time.

If you have been eating breakfast habitually for the past couple of years then adopting a delayed breakfast schedule may be hard to do at first.

So I recommend to delay your breakfast by one hour every 1 to 3 days (depending on your mood) until you can get to your desired time.

3. Make your first meal a healthy one.

Now the subject of “healthy meals” is just that…subjective.

Here is what I consider to be a healthy “anytime” meal: Fist size of meat, Half a plate of veggies and a handful of nuts.

Here is what I consider to be a healthy “post workout” meal: Fist size of meat, half a plate of veggies and a fist size of high glycemic carbohydrate (potatoes, rice, grains etc..)

Here are some other tips to consider:

Drink a half litre of water upon waking.

Our bodies have went 7 to 8 hours without water so if you feel hungry in the morning it could quite possibly be due to hydration.

Drink a coffee or tea in the morning.

Caffeine is a natural appetite suppressant and will help you stave off the hunger during the morning time.  For bonus points put a teaspoon of grass fed butter and MCT oil to increase energy and decrease appetite.

Keep yourself as busy as possible during the time that you are awake until your first meal.

My best work gets done in the morning and I am usually so productive that I have got through most of my high priority items first thing in the morning.

Get Social Support

Sticking to a diet becomes much easier when you have a support team around you.  If getting in shape is important to you then join an amazing transformation community and get the support you need to achieve your goals.


Skipping breakfast is not for everyone and even after these tips it still may not work for you.  

Give yourself 2-3 weeks to try it out by following the tips above.

It’s due to having more of a disassociation with food.  This alone is what equates to freedom.  It also requires less planning on your part.  That means less time spent on cooking and eating.  That means more time for you.

Give yourself a solid two weeks to apply these principles and monitor your results in terms of mood and physiological changes (weight, inches etc..).

I have a good feeling it could work for you just as it has for myself and my clients.

Also, I have to mention that in October 2015 we opening up registration and taking 40 women in the Ontario area into our 6 Week Online Body Transformation Program.

Nobody gets results like us PERIOD. With over seven hundred documented success stories, before and after pictures and videos, proof is in the “people”…

  • You get the accountability and support to reach your weight loss goals. And you get the guidance you need so you’re moving in the right direction without guesswork.
  • You get us dedicated to your success and we know you are going to love your custom meal plan and fat burning workouts.
  • We’re excited that you’re taking the step toward reaching your health and fitness goals by joining our 6 Week Challenge.

If you want to sign up for the early bird price and get $50 off this guaranteed results body transformation program then just register down below and we’ll get you on the early bird list:

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Other Resources On Breakfast Skipping

The Breakfast Myth Part 1

The Breakfast Myth Part 2 “The Art and Science Of NOT Eating Breakfast –

The Intermittent Fasting Resource Center – This blog

The Complete Guide to Intermittent Fasting – This blog

Top Ten Fasting Myths Debunked (Look at #7) –

Precision Nutrition on Intermittent Fasting –

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.