Hey Guys,

Weight loss is simple but not easy there a physical part which involves dieting and exercise, and there is a complex mental part. The mental part is the hardest aspect. Many people claim they want to lose weight but don’t have the right mindset. People often lose weight and then rebound and gain all the weight they lost back. If you truly want to lose weight and keep it off you have to have the attitude that you can be a slim person and healthy. You can’t carry the mindset that you are naturally big boned or thick this will only cause you gain the weight back. One way to prevent this is to visualize yourself as a slim person doing all the activities you enjoy. Do this every morning and see yourself fitting into the clothes you like and moving freely and with lots of energy. The most successful athletes visualize themselves making the game wining shot before they take it ,and you should visualize your ideal body as you are making it.

Your Friend,
Bo

Hi Guys,

Nutrition is a critical aspect of weight loss. So many people especially my clients when the first start training think if they just exercise hard they will lose weight,and not have to change their diet. This is not true unless you are a professional athlete who trains like it is their job or are a genetic freak it is very hard to out train a bad diet. Once I get clients to realize this they reluctantly accept it, clean up their diets, and start to see progress. The ones who see the most progress are the people who do food logs. If you do a food log you are forced to confront what you are putting in your body. You can no longer forget about those 3 cookies you had at the office or the class of wine you drank because you were stressed out. Food logs point out where extra calories are coming from and what you eating patterns are. It is easy to lie to me your trainer and omit your slip ups but the food log tells all. So if you are really serious about losing weight start a food log.

Thanks,
JB

Hi Friends,

The milk industry has spent millions of dollars on ad campaigns promoting the health benefits of milk such as;
calcium for strong bones, protein to build muscles, and vitamin D for general health. Milk is touted as a great health drink, but I believe it’s one of the most hyped up beverages on earth. First the calcium argument, even though milk does have a lot of calcium most of it is not adsorbed easily by the body due to the acidic nature of milk. In order to deal with milk’s acidity the body has to use calcium found in bones to buffer it out. If the calcium in milk was actually helping Americans we would have the lowest rates of osteoporosis but we don’t in fact countries that have lower rates of milk consumption than us do. If you want easily absorbed calcium turn to green leafy vegetables, they are easy to digest and have a whole lot less fat and more protein. Milk is a good source of protein but drinking it will also cause you to gain weight it has lactose and fat it often refereed to as liquid meat. Milk is intended to get calf to grow into a huge cow unless you are heavyweight bodybuilder or a football player I doubt you want to get that big. Milk itself is not that clean even with that pasteurization process. The facilities cows are placed in are often dirty and not the ideal situations there could be a lot of stuff lurking inside your milk such as pus,feces, hormones and antibiotics. As for vitamin D forget milk you can make it naturally from walking outside for at least 15 minutes a day.

Your Friend,
Jeffrey Boateng

Hey Friend,

Are you eating healthy but still struggling to lose weight?
Well you may be drinking more calories than you think. Milk, fruit juices, beer, wine, and other beverages are packed with sugar and carbs these calories can add up quickly. Drinking is a fun social activity but can do serious damage to your diet. People don’t take this into account and often underestimate the daily caloric intake. You can lose weight even when you drink alcoholic drinks but it’s better to have a drink or two a day than to binge on the weekends. Another hidden calorie is oil a teaspoon of oil can pack a lot of calories. So if you are stuck look over you drinks list to see if there is extra sugar.

Thanks,
Jeffrey Boateng.

Hi Friends,

Weight loss is a simple but not easy thing to do. Everyone knows not to drink too much alcohol or eat a lot of sugar but how many of us actually control ourselves that well. It took me years to get control of my habits, and I still have slip ups here and there especially when I am being social. However I don’t let my slip ups discourage me and send me into a binge. I just regroup and get back on track with my life. No one is perfect so don’t try to eat healthy 100 percent of the time you are just going to stress yourself out. The best thing to do is keep a food journal and come to grips with where you messed and see what you can do to better prepare yourself. Losing weight is marathon not a sprint. You will win the race if you stay focused and keep at it.

Your Friend,
Jeffrey Boateng

Dear Reader,

I avoid grains at all cause for me the risk outweigh the benefits. Many people tell me that grains are good for you and full of nutrients, but for every nutrient found in a grain more can be found in plants, fruits, and animal foods. What people fail to realize, is grains actually have anti nutrients that make them hard to digest such as lectins, gluten, and phytates.   Both lectins and gluten are proteins that cause inflammatory response in the body and can lead to disease while phytates are mineral blockers and effect the absorption of nutrients found in grains.  Another problem with grains are they don’t fill you up right away and for very long. They offer quick energy but soon after you want more.  Sure whole grains are better than refined grains but they still do not compare to plants and animal protein. Grains also have much bigger effect on your blood sugar causing a release of insulin and preventing fat burning. I believe humans have not adapted to eating grains and this along with lack of exercise is why people get fat and stay fat. If you don’t believe me cut grains out of you diet and see what happens.

Your Friend,

Jeffrey Boateng

Dear Reader,

Coffee isn’t just great for giving you an energy boost when you need to get work done, it alsp has several health benefits as well.  Coffee can help prevent type 2 diabetes. It has been shown to raise the base metabolic resting rate and help the body produce insulin the hormone responsible for the regulation of blood sugar.  The next thing coffee can help with is the prevention of cancer. Coffee is filled antioxidants which are found fruits and vegetables and are known cancer blockers. Antioxidants prevent cell damage caused by free radicals that can causes cells to grow out of control which leads to cancer. If you feeling down coffee can help lift your spirits it is know to affect mood transmitters in the brain also coffee acts an analgesic meaning it reduces pain.  As you get older you brain slows down coffee has been shown to help prevent Alzheimer’s and Parkinson disease it  boosts granulocyte colony stimulating  factor known to fight Alzheimer’s in mice.  There are a few people who shouldn’t drink coffee mainly the young and the pregnant but overall the risk out way the benefits.

Your Friend,

Jeffrey Boateng

Hi Readers,

I often wonder why people chose to start off their days with sugary  or high carb foods. The typical American breakfast is cereal,toast, pancakes or waffles and a sugary drink. If you are looking to get slim the best option is just start off your day with and huge omelet mixed with some greens and a veggie or fruit smoothie.  As stated in an earlier article when you wake up you a fasted state. You don’t want to start of your day with a rush of sugar you will miss a perfect opportunity to burn fat for fuel. If you start off with protein power you can keep you blood sugar stable and still feel full and have energy to get you day started. The only reason to have sugar in the morning is if you about to  do some heavy intense lifting and need some sugar for your muscles otherwise stick to protein and watch the pounds come off.

Your Friend,

Jeffrey Boateng

Howdy Readers,

I know that we live in a workaholic environment which encourages people to skimp out on sleep in order to get more things done while having a social life. While this may be great for you bank account and party life, it will wreck havoc on your body. Most people think exercise alone will cause their body to change this is simply not true. The combination of exercise, diet, and sleep leads to a body transformation. Sleep is the most important one ask any bodybuilder While you are asleep your body is rebuilding and burning fat. So if you are not seeing progress in your weight loss look at your sleep schedule. I have often seen people come back from vacations where they slept well several pounds down.  So get more sleep !

Your Friend,

Jeffrey Boateng