Issue #051

5 Easy Ways to Lose 5 Pounds

Today I'd like to share five simple strategies with you for dropping five pounds of fat before the holidays.

Let's start by realizing that Weight loss can be put into two categories.

The first category is where there is a fully concentrated effort. This is where you dedicate yourself to watching every calorie you consume and slaving away in the gym. This way works. The pounds come off, but once you relax the regimen of hard work your weight usually goes right back to where it was at the start of your program.

The second category is a combination of simple lifestyle changes. This is where you change a few key factors about what you eat and how you exercise, without making it a fulltime job. This type of weight loss is gradual and permanent, since you are able to maintain it long term. This is the one that I recommend you follow. It's a system for life.

The five simple strategies for losing those 5 pounds before the holidays, fall into the lifestyle change category. These strategies may seem simple and basic; however if you do them over an extended period of time you will see incredible, and most importantly permanent results.

1: Stop Drinking Diet Soda

Studies are coming out that link diet soda to weight gain. Researchers from the University of Texas Health Science Center at San Antonio concluded that those who drank two or more diet soft drinks a day had the largest waistline increases—about five times more than that of non-drinkers. They stated, "Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised: they may be free of calories, but not of consequences."

Artificial sweeteners are addictive, lead to waistline increases, and cause you to crave sugary foods. By cutting diet soda out of your daily routine, and replacing it with water, you will lose inches and pounds—effortlessly. As well as save a few dollars each day. It's a winning combination

2: Swap Sandwich Bread for Lettuce

Move over bread, lettuce is better. It's time to re-define your sandwich. While bread has tradition on its side, lettuce wraps offer you weight loss and increased energy. Try my Tasty Tuna Lettuce Wrap recipe for example, I think you'll like it.

Eating bread and other starchy foods always leads to extra pounds, so change your ways. Swap your sandwich bread for lettuce for 30 days and see how much you will effortlessly lose. I bet you'll feel more energetic after lunch too.

3: Trade Slow Cardio for Intense Intervals

Doing slow cardio will not give you results. In order to really make your workout effective, you need to turn up the intensity. If you love the treadmill, then do a series of sprints throughout your workout. If you're a swimmer, then push yourself extra hard every other lap.

Doing slow, easy cardio will not give you the streamline body you want. Only intense intervals will do that for you. Pepper your workout with bouts of intense cardio and watch as the fat starts to disappear.

4: Avoid Sugar

Sugar will cause you to gain weight every single time. There's really no way around that simple truth. Sugar is standing between you and your perfect body. If you're serious about looking and feeling great, then understand that sugar has no place in your diet.

If you avoid sugar 99% of the time, then you will be on your way to a lean and energetic body. If it's your birthday or a special holiday, then partake in a small amount of sugar, but make that the exception and not the rule.

5: Workout With A Professional

When I design your workouts, you know it will be good. People who work with a personal trainer get better results than those who attempt to do it on their own. Just look at my clients and their amazing transformations, and you'll see what I mean. Each workout will push you to your limits, challenge your body and deliver the results you're looking for.

All of my clients expect to get the best workout of their lives each and every time they train with me, and my job is to over-deliver. You work hard to get into those "skinny jeans;" and it's my job to help you reach your goal.

Until next time, remember "Stay Fit You'll Feel Better."



Tuna Lettuce Wraps

Who needs bread weighing them down? These tasty tuna lettuce wraps are so much better than a traditional tuna sandwich, and will leave you feeling light and lean. Use White Albacore Tuna packed in water.

Servings: 2


  • 1 (5oz) can Albacore Tuna, packed in water
  • 3 celery stalks, diced
  • 1 Tablespoon relish
  • 2 Tablespoons light mayonnaise
  • 2 teaspoons mustard
  • 2 teaspoons dried dill weed, plus more for garnish
  • dash of freshly ground pepper
  • 1/2 cup purple cabbage, shredded
  • 4-6 butterhead lettuce leaves, washed


In a medium bowl, flake the drained tuna with fork. Add celery, relish, mayo, mustard, dill and pepper. Mix well. Place lettuce leaves on plates, evenly divide cabbage on the leaves and then fill with tuna mixture. Sprinkle with dried dill weed. There you have it a simple, great tasting, and very healthy meal. Enjoy, let me know how you like it.


One serving equals: 148calories, 7g fat, 434mg sodium, 7g carbohydrate, 2g fiber, and 13g protein.