Can You Drink Alcohol and Lose Fat?

Welcome back and thanks for tuning in today. We are talking about alcohol today and whether or not you should cut out alcohol to get rid of body fat.

I get this question all the time. It’s one of the most common topics that comes up. Anytime a client or a potential client reaches out to me and says, “Hey, uh, you know, I’m looking at my lifestyle and trying to make some changes and I just want to know, does alcohol make me fat?” So today I want to talk about how to manage your relationship between weight loss, fat loss, and alcohol because let’s face it, when people ask me, what do you have to lose? Do you have to cut out alcohol to lose fat? It’s not an easy question to answer necessarily because everybody’s situation is a little bit different. And we’re going to jump into some things today.

Because overall, here are my thoughts on alcohol. You don’t have to ditch alcohol to lose fat, right? From a scientific standpoint, you don’t have to, but if you do cut out excessive alcohol and excessive drinking, it will definitely help you lose fat. So without further ado, let’s jump into it.

Hey, real quick, I want to let you know that the most popular fitness program that we’ve ever come out with called TrainTwice, which is our minimalist training system for people who are super busy, don’t have a ton of time to spend hours and hours in the gym, want to lose fat, want to tighten up the waistline, want to improve their energy, improve their sleep, just improve their overall health and wellness and look really, really good naked, but only have a limited amount of time every week to train to prep meals and all that stuff.

We have a program just for you. It’s called TrainTwice and if you go to you can check it out. It’s on sale for all of January 2021 to hook you guys up for $29. You can get a full 12-week system that outlines all your workouts, all your cardio protocols, all your nutrition tips, and meal plans and all that good stuff. All for $29. So go check it out and let me know what you think. All right, so let’s talk about alcohol and weight loss.

Let’s first of all cover just the basics, right? Cause there’s actually been a lot of research into alcohol and weight loss over the years and numerous studies have shown that people can consume light to moderate amounts of alcohol and not necessarily gain weight. Okay. And by the way, moderate drinking is defined as one drink a day for women and no more than two drinks a day for men. So just so we’re clear on the definition of moderate drinking. Okay, so one drink a day for women and no more than two drinks a day for men. And of course, the reason why it’s split up between men and women is just the average weight of both genders is different, right? Men typically are heavier than women, so the moderate definition becomes a little bit different when we’re comparing the genders.

Part of this is due to alcohol’s unique effect on the body. Your body can’t store alcohol and there are seven calories per gram of alcohol than alcohol brings to the table, right? So cause most people don’t even understand this basic point that alcohol does have calories, it’s more calories per gram than both carbs and protein, but less than fat because fat has nine calories per gram. Okay? So the body’s main priority is to get alcohol out of your system. Uh, there’s also a good, uh, a rather significant percentage of calories from alcohol that get burned up by your metabolism through a process called the thermic effect of food or ‘TEF’.

The thermic effect of alcohol is about 22 and a half percent, which basically puts it right on par with protein and causes proteins. TEF, the thermic effect of food is about 25% to 30% and it’s well ahead of carbohydrates because carbs are about 6% to 8%, and fat is about two to 3%.

Okay? So all of that is just to say that alcohol on its own won’t necessarily make or break your weight loss goals. All right? So if you enjoy a few drinks per week, it’s definitely still possible to have a highly successful fat loss process.

But here’s why alcohol might make you fat: Just because your body doesn’t store alcohol’s calories, it doesn’t mean that you can just drink however much you want and everything’s great and you know, you’re tracking calories and what-not. it’s fine when your body is processing those alcohol calories, they’re basically taking over other calories you could be burning.

So, for example, a lot of people drink and they go out and have like a burger or fries or pizza or whatever while they’re drinking. So the alcohol calories get put to the front of the line and your body makes that a priority because alcohol once again, can’t be used by the body. It’s a toxin. It’s got to get out of the body as fast as possible. So the body prioritizes alcohol, calories over food, calories.

So a lot of research honestly leads to the, to the point that it’ll make it at least the leads you to believe the problem isn’t necessarily the alcohol itself. It’s what comes along with drinking, right? It’s the candy, the Twizzlers, the wings, pizza rolls, pot pockets, whatever the to eat. You know, at two in the morning when you get home from drinking, that ends up pushing your calories way too high for the day because many people who eat, or, excuse me, many people who drink alcohol have a tendency to eat more food.

There was a review published in physiology and behavior that found that drinking before or during a meal tends to increase your overall food intake. It’s also important to note that even though your body can’t store alcohol, it can and does store the calories that are mixed with the drink. For example, if you put in a margarita mix, which has about 83 grams of sugar, that can most definitely be stored inside the body as either energy or body fat.

So let’s talk about a game plan. What should you do in terms of alcohol? Well, the first step is to get clear on how much you’re drinking currently. So it varies, for some of you, it can be an eye-opening experience to really say “how much am I actually drinking on a weekend or week”, and you might say, “Oh, I normally drink a couple beers”, but then when you look at it, it’s like more like six to eight beers. Okay.

Heavier drinking is associated with weight gain is associated with a larger amount of belly fat. Um, as well as poor health, right? So excessive alcohol consumption is the third leading cause of premature death in the US if you’re drinking exceeds that one or two drinks per day guideline that I talked about before, then yeah, I highly suggest cutting back on alcohol just to help you lose more fat. The second thing is to pay attention to what else you do when you drink. If the occasional beer or glass of wine with friends is just that, right? Just a beer, glass of wine, then the calorie impact probably isn’t that significant. But if your drinks come with you know, late-night pizza or burgers or take out or whatever, you might have an issue on your hands. Okay. So here again it’s not so much the alcohol but cutting out alcohol can help you with better habits and routines. It can lead to less overall caloric intake.

All right, so number three. Um, number three is let’s say, let’s say you’re drinking and your appetite is under control, but you’re still not losing fat. And let’s say your drink, you know, your glass of wine every night is like a, a non-negotiable. It’s a must-have. You really want to have it. So what we should start to do then is start to offset those calories by trimming elsewhere. For example, a glass of wine is about 120 calories. Okay? A typical beer is about 150 calories, and although there are some heavier drinks out there in those categories. Like there’s some wine that’s a little bit more, there’s some beer that’s more, um, if you were to cut out 30 to 40 grams of carbs or you know, 10 to 15 grams of fat somewhere else in your meals, then that can offset those calories.

Okay. So overall, you know, when I talk about alcohol and my clients that I work with one on one or inside of our transformation coaching programs or inside of our digital programs, anytime I talk about alcohol, I say everyone’s unique, right? Because here’s the thing, not everybody drinks the same amount, you know? It’s not like everybody sits down at dinner and has two beers, right? That’s not always the case. We have to take a look at it from an individual perspective. Just like I preach with everything else, right? Diet workouts, cardio, everything has to be tailored to you as an individual. If you’re somebody who drinks excessively every night, obviously we need to start cutting back. If you’re someone who only drinks excessively once a month, then it may not be that big a deal. We have to take a look at your unique situation.

Couple more rules of thumb. If you’re a wine drinker, red wine is going to be your better choice because white wine has more sugar. Typically, if you’re a beer drinker, light beer is going to be your best choice, the heavier IPA [inaudible] and like the Guinness and stuff like that is, you know, going to come with heavier amounts of calories. You gotta be aware of that liquor, uh, and spirits, the best choices, a clear liquor or clear spirit, uh, the top two or tequila and vodka. It’s funny because tequila is often associated with, you know, hardcore partying and you know, somebody trying to get really drunk. But in reality, there’s some very easy-to-make drinks that are low calorie, using tequila as the primary liquor; and I highly suggest you take a look at vodka as well.

So if you’re into those, those are going to be your two best choices. Um, avoid as much as possible. Heavy calorie mixers, margarita mix, regular sodas, you know, the fancy drinks that are just that– they taste amazing but they’re just packed with sugar. Those are things you’re going to want to avoid if you’re trying to lose body fat. Why? Yes, could you technically drink those and track the calories and see some progress? For sure. It’s just gonna make your life so much harder though I would much rather have you make a few sacrifices with what you put in your drink and lower calories that way, over having to cut out alcohol altogether.

Overall, it’s important just to be aware of the habits that you have around drinking. So if you find yourself feeling really crappy the next day, not able to get your workouts in, and your appetite is out of control, you’re not getting enough sleep. Once again, we just have to dissect what alcohol is really doing to you from a lifestyle perspective, from a habits and routines perspective. And is it leading to poor habits, right? Is it leading to things that are just not going to serve you long term for your fitness goals?

People always ask me what I do, and I say, look, you know, I’m not a big drinker. Never have been. Uh, probably never will be. So I don’t struggle with keeping alcohol very moderate. When I do drink, which is probably on average once a month, once every six weeks. I’m a big Moscow mule guy. It’s, it’s not the lowest calorie drink by any means, but since I’m not a big drinker, I don’t really worry about it because I only drink probably two or three once every six to eight weeks on average and that doesn’t really impact my lifestyle, my fitness goals or anything like that.

So that is my 2 cents on alcohol. I hope that this gives you some insight into not only how to approach alcohol from a fat loss standpoint, but just an overall health standpoint as well. Because let’s face it, you know, looking great naked is just part of the equation. It’s awesome. It’s a great thing. Being lean is phenomenal. It’s great for health, it’s great for confidence, it’s great for just overall enjoyment of life, but if we’re not healthy, we’re not taking care of the internal side of things then or missing half the equation, right?

If not more, and alcohol can obviously lead to some detrimental health issues. So let’s just keep that in mind as we move forward into 2020 where your alcohol intake is, what habits and routines is it serving or leading to, and how can we make your health a priority as well as your fat loss goals more of a reality.

I had a lot of info jam-packed ready to go for you, and hopefully, the alcohol subject gave you some insight into my thoughts but wanted to give you something to consider because I get this question almost every week. If you’re interested in getting some health and fitness coaching, we are taking on clients right now. We have the train twice program and we also have our VIP high level coaching experience, which is an application only.

You can go to If you’re not ready for any of that, no problem at all. We have a free, highly valuable guide called the Look Good Naked Guide and that is a program, a free program designed to give you all the tools necessary to get started. Download it Here. A lot of people are getting results without even joining one of our programs. If you are ready to start something, not ready to invest a ton of money but need a program, I would highly suggest and then if you’re ready to go all-in and you’re ready to make a massive commitment for 2020 where your life is completely changed, we get your health, your fitness, your body where it needs to be. Go to and apply today.

As always, I just want to say thank you so much for taking the time to read. I hope you enjoyed it. I hope it provided some insight and some value for you today would love it if you subscribed to the show, left us a rating and review.

It helps the show tremendously when you leave a rating and review. Um, we’re aiming to really take this podcast up quite a bit. We’ve had some major success with the show, but we just want to help more people at the end of the day, more success, more exposure serves our mission, which is to help 1 million people around the world. As I said, it’s not about a popularity contest. It’s not about serving my ego or my team’s ego or anything like that. If we’re not providing value to you, this podcast is worthless. And so I want it to be something that you tune into every week that you really say, this is my resource for my health and fitness and my lifestyle to help me stay on track. And if that’s the case, man, we’re honored to serve you.

So thanks so much for tuning in. And until next time, it’s your host Josiah Novak. Talk to you soon. Peace.

>>>Click here to Listen to this Podcast Recording<<<

Try This Fitness Challenge (DEKA-FIT)

Hey, what’s up, guys? 

Just Novak back again and today I’m talking to you about a brand new fitness event/competition. 

If you’ve followed me for however long you know now that I love Spartan races, it’s one of my favorite fitness challenges to partake in. And over the past 5 to 10 years, the Spartan race has taken over the world. It’s all over the place. People are doing it from all walks of life. They just released a brand new version of the Spartan race called DEKA-FIT.

Today I want to talk to you about what DEKA-FIT is, whether or not it’s a good idea for you to jump into and how to actually prepare and train for this crazy new event that’s going to be taken the country by storm in 2020 so without further ado, let’s jump into what DEKA-FIT is.


So you guys are probably wondering what in the heck is DEKA-FIT? What exactly is this new event? Let me break it down for you. So over the past 5/10 years, the Spartan Race has been well known for its obstacles, right? It’s basically an obstacle course race at the end of the day where you run for a certain period of time and then every mile or two miles there’s an obstacle that you have to get through, climb, overcome, whatever. Right? 

So what is DEKA-FIT? Well, DEKA-FIT has basically taken that idea, combined it with CrossFit competition and made an event that pretty much anybody in a gym setting who works out on a regular basis could jump into without any problem. What exactly is DEKA-FIT? Well, it’s 10 fitness stations with a run in between. So there are 10 different fitness obstacles that are all based around your normal fitness movements.

And then in between each obstacle you run 500 meters. So a little bit over a lap around the track. That’s it. And it’s timed, right? So you get to compete against people in your age group, people in your gender group. And then overall, if you’re trying to shoot for elite status, you can compete against other professional racers. That’s what DEKA-FIT is. They’ve basically taken the Spartan race, combined it with CrossFit and their baby is DEKA-FIT. 

So let’s jump into the events, how to start working out using those events, and we’ll cover exactly how to prepare for the race.


All right guys, zone number one or exercise number one in DEKA-FIT is the Spartan Ram squat. That’s where you’re taking the Spartan Ram, which is a tool to just a heavy piece of equipment that is recycled tires form together into a Spartan Ram. Men are going to do 55 pounds elite women and open men will do 44 pounds and open women will be doing 33 pounds. You’re basically going to do six different sub zones inside zone number one and each zone you’ll do five squats, so that’s 30 total squats using the Spartan Ram. That’s zone number one. 


Zone number two is a row. You’re just gonna do a 500 meter row as fast as possible. Using the rowing machine takes however long you need, complete 500 meters and you’re on to the next run, which is another 500 meter run. 


Next is zone number three. Exercise number three is box jump overs. You’re going to jump up on a 24 inch plyo box, step down the other side, jump back on, step down the other side, and repeat until you completed 20 reps. Once you’ve done 20 you’re onto the next 500 meter runs.


Next up is the medicine ball road. This is where you’re gonna complete 20 medicine ball throws. Men are going to use 20 pounds. We’re are you gonna use 10 once you’ve completed 20 reps, guess what? You’re onto another run. 500 meter run after the medicine ball throw


Next up in zone number five exercise number five is the ski ERG. The skier is a relatively unique piece of equipment. Not every gym carries it, but what I’ve demonstrated here is how to do it with just two exercise bands so that you’re fully prepared for the exercise. You have to complete 500 meters on the skier machine. Once you’re done with 500 meters, however long it takes, you’re onto the next 500-meter run.


entering zone number six, which is the farmers carry men will carry 70 pounds in each hand. Women will carry 35 pounds in each hand. You have to walk 100 meters using that weight. Nobody can break, can’t drop the weight, take as long as it takes to get to a hundred meters. Once you return the weight, you’re onto the next run 500 meter run.


Zone number seven or exercise seven is the assault bike. On the assault bike, you have to complete 20 calories, so on the screen, it’ll tell you how many calories you burned. You’re going until you burn 20 however long that takes. Then you’re onto a 500-meter run. 


Zone number eight is dead ball wall-overs. Now, once again, I’ve demonstrated how to set up a wall over exercise. Here, just using a big tire, you can use whatever is about four to five feet high and all you’re doing is squatting down, picking up the ball, putting it over the obstacle in front of you, which in this case would be a wall in the competition. That’s one rep you’re going for 20 reps. men are going to do 70 pounds. Women are going to do 50.


After another 500 meter run. You’re going into the sled push pull. Now, DEKA-FIT calls it the tank push-pull, but it’s basically just a sled, and once again, you’re just going for distance here, so it’s forward 10 meters back, 10 meters. That completes one round and you’re going for five total rounds and then you’re onto the last zone exercise, which is Ram burpees.


Using the same tool that we started the race with Ram squat. Now you’re just doing a burpee with an overhead press. 20 reps here, men are doing 55 pounds. Women are going to do that. 33 pounds, 20 reps total. Once you’ve done here, you’re done with the race and you’re onto the finish line.


So that’s a breakdown of DEKA-FIT. The events, some of the exercises, and how to prepare. What I’ve also done for you in the description of the video here is I’ve listed three different workouts that you can start incorporating into your routine to start preparing for the deck of fit.

Obviously, you’re going to need to really get ready for this thing. You’re not gonna be able to just jump into it and crush it. So I suggest starting to build in workouts like the ones I’ve listed into your routine at least a couple times a week to start familiarizing yourself with the movements and start building up your athletic conditioning. Overall, I highly suggest something light deck, a fit as a goal, as a target, as a checkpoint in your year to challenge yourself, get yourself out of your comfort zone. Personally, I love the Spartan race. It’s been an amazing experience. I’ve done almost 10 races in my career and I’m going to continue to do things like DEKA-FIT. So if you’re at an event, you might see me there. Otherwise, jump into this. See if this challenge as you start to push, get a little bit of a variety into your training and I’ll see you in the race

Until next time,

Josiah Novak

PS. If you’re serious about losing weight and keeping it off for good, download our free guide at to help you get started. Let me know if you like things like this and you might see more DEKA-FIT style training info in the future. Talk to you soon.

Can You Drink Alcohol and Still Lose Fat?

One of the top 3 questions I get from people all the time is:

“Josiah – I enjoy drinking alcohol here and there – can I still lose fat and enjoy a few drinks?”

I’ve answered this question over 1800 times now, but I figured I’d outline my thoughts in a podcast to kick off the New Year.


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Can you lose fat and still drink alcohol?




It’s time to jump into the last body transformation challenge you’ll ever need.


We’re setting you up for a lean body, fun and healthy lifestyle and the longevity needed to keep your results forever.

Mind, body and spirit are all a part of a successful permanent transformation.

Want to lose fat?

Want to get in great shape?

Want to keep your results forever?

Want the confidence that comes with being healthy and in shape?

Want your spouse to look at you and think you’re sexy as hell?

Want your kids to admire your superhero body?

Want a plan that allows you to get in shape and enjoy life?


The Best Science Based Diets For Rapid Fat Loss (Meals + Calories)

When it comes to dieting, losing weight, and fat loss there is no “best diet for any of these. But there are The Best Science-Based Diets For Fat Loss. Today at True Transformation, we are going to walk you through the four things you need to know when it comes to the best diets for rapid fat loss. Scientifically speaking of course!

The most important thing when dieting is being able to wake up every day knowing your diet works great for you. Too many people start diets that are impossible to maintain, and they quickly lose and give up entirely. Here is a key tip for all dieters: Do NOT follow a diet plan just because someone else said it worked for them. Everybody is different both physically and mentally. What works great for one persons body might not work at all for another person. Included in this video are four key tips everyone needs to know about fat loss using scientific methods. If you follow these four tips, you will lose weight, lose fat, get healthy, and not hate your diet! Let’s get started.

Tip #1: Make sure your nutrition plan is based around foods you enjoy. This is important. If you are trying to eat spinach every day and you don’t like spinach… your diet will fail faster than you can count to ten. Make sure to find foods that are going to work for you.

Tip #2: Calories Are King. Whether you are doing the keto diet, the paleo diet, the McDonalds diet or any other diet, doesn’t matter, the key is How many calories are you taking in vs how many are you burning? To lose fat, and have rapid weight loss you need to burn more calories than you take in. Simple as that. A great starting point to identify how many calories you need to eat is to start with your ideal weight and then multiply that number by 12. If you want to weight 200 pounds, you need to aim to eat approximately 2400 calories per day. Over the course of a week, that means you can eat roughly 17,000 calories. And over the course of a full month (30 days), this means you can eat around 72,000 calories. It doesn’t need to be any more complicated than this.

Tip #3: Eat Protein. Protein is the most vital nutrient for the body as it helps your body to maintain muscle which makes you look and feel good. And the more muscle you have the better your metabolism is going to be. Which means better fat loss. In addition to those benefits, protein makes you feel full. We call that satiation in the fitness world. By feeling full, you don’t go through periods of unnecessary eating. This is important as snacking all day is the downfall of any diet. And if you aren’t getting enough protein, you won’t feel full and you will snack. One gram of protein is around four calories. Aim to eat around one gram of protein per goal body weight. If you want to weigh 200 pounds, 200 grams of protein is a good place to start. This would mean eating roughly 800 calories of protein each day.

Tip #4: Don’t stress out over meal frequency! Many diets out there will have you believe that you need to eat every few hours for it to be effective. This simply is not true. A better plan is to spread your meals out further and eat bigger meals. The most important factor when it comes to fat loss is this: total calories plus protein and getting in vital nutrients.

As promised in the video, check out this link: to get your FREE book “The Power Method” Its all about Fat Loss, Muscle Growth and a True Lifestyle Transformation!

If you liked this video check some of our other videos here:

5 Minute Full Body Home Workout (NO GYM)

💪 Getting Stronger With Bodyweight Workouts NO GYM (Try This!)

My 5 Favorite Abs Exercises

Abs are not made in the kitchen.

Everyone has abs from the moment they enter this world.

Some people have more defined abs because they have lower levels of bodyfat.

Others need to burn off some bodyfat to reveal their abs.

And some people have tremendously impressive stomachs due to a proper core training program coupled with a solid nutrition plan.

You have abs either way.

I never saw mine until I was 25 because I always had a layer of fat covering them.

It wasn’t until I lowered my bodyfat and started training them properly that I began to see definition there.

A well thought out core training routine can help your stomach look much tighter.

No, you can’t spot reduce belly-fat (I wish).

However, you CAN strengthen your core and build up your abs by training them properly.

In today’s email I’m outlining my top 5 favorite abs exercises that myself and my clients have used over the years to improve core strength and definition.

1 – Crunch With Twist – love this one. Keep the pace slow and controlled.

2 – Pallof Press – keep your body tight and avoid twisting on this one. Be prepared for the burn.

3 – Kettlebell Pull Through Plank – standard planks are cool but they’re even better when you add variety here.

4 –Dragon Flags – this might be the most challenging abs exercise ever made.

5. Starfish Crunch – this one hits everything in one move. Great way to round out any abs routine.

Add a few of these to your routine and watch your stomach light up!

15 Essential Fat Loss Tips

15 Essential Fat Loss Tips

If you’re on a mission to lose weight and improve your confidence then it’s really important to focus on fat loss vs. weight loss.

Losing pounds feels good, but if those pounds are precious muscle, then you’re actually hurting your overall ability for fat loss.

In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 15 Essential Fat Loss Tips to heart…

Fat Loss Tip #1: Keep Track

Your willingness to track your food intake is equal to your desire to lose fat. Being serious about losing fat means taking note of the calories and type of calories you consume, making sure these calories contain enough protein, and stopping when you meet your daily allowance.

Fat Loss Tip #2: Eat Your Largest Meals When You’re the Most Hungry

There’s no need to have a big breakfast if you’re not hungry in the morning. If you’re more hungry at night – eat the majority of your calories then. Don’t follow someone else’s eating plan that’s based on their appetite patterns.

Fat Loss Tip #3: Avoid Getting Too Hungry

Dieters often fast until they can’t take it any longer. Unfortunately, many poor choices are made in the heat of the hunger moment. Keep healthy (high protein and low carb) snacks nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking water.

Fat Loss Tip #4: Underestimate Your Routine

Yes, you just pumped iron for an hour and ran six miles. But you probably didn’t burn as many calories as you think. Working out is not a permission slip to go nuts with calories.

Fat Loss Tip #5: Stay Home

Eating out here and there is totally fine, but don’t get lazy. Cook a good portion of your food at home so that you can control the food you’re consuming.

Fat Loss Tip #6: Reduce Alcohol Intake

A couple drinks here and there is fine. But drinking excessively is a fast way to gain fat and feel like crap. Keep alcohol under control and you’ll see major progress.

Fat Loss Tip #7: Redirect

Sticking with a fat loss plan gets hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will ruin your efforts.

Fat Loss Tip #8: Hit the Sack

Remember when your parents gave you a curfew because “Nothing good happens after midnight”? This is particularly true when fat loss is your goal. Get to bed to avoid late-night snacking and help your body function its best!

Fat Loss Tip #9: Go Green and Lean (First)

It’s damn near impossible to eat too many calories when you’re focused on lean protein and greens first.

Fat Loss Tip #10: Weigh Yourself

You might not like the idea of jumping on the scale, but if you don’t weigh yourself, you may not recognize your progress. Just as you should count your calories, you should also count your pounds and make adjustments to your eating and exercise routines as needed. Be sure to look at the weight trends over 10-14 days.

Fat Loss Tip #11: Disconnect Diet from Life

Life comes with ups and downs. Your diet should not. When stressed, don’t go to the vending machine. Put on your walking shoes and get going.

Fat Loss Tip #12: Train Hard and Smart

Working out is not supposed to be a walk in the park. Don’t aim to kill yourself in the gym, but push yourself out of your comfort zone. A little sweat never hurt anyone.

Fat Loss Tip #13: Control Your Sugar

You don’t need to go zero sugar to lose fat. However, lowering sugar is a good idea. High amounts of sugar combined with high amounts of fat is a fat loss disaster waiting to happen.

Fat Loss Tip #14: Move Now!

Maintaining a consistent, challenging exercise program is essential for your fat loss, but don’t let that be your only exercise. Build 15-minute windows throughout your day during which you can take a brisk walk. You’ll be more alert at work and the pounds will keep dropping.

Fat Loss Tip #15: Don’t Give Up

You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few.

If you’re not yet one of my successful clients then now is the time to join in and experience a whole new level of fitness and fat loss.

I currently have 2 more slots left for clients starting in September.

Simply apply here and I’ll send you a few brief questions to learn more about your goals.

Talk soon,



What Climbing Mt. Everest Can Teach You About Getting in Shape

I’ve never climbed or even thought about climbing Mt. Everest.  In fact, up until a month ago I didn’t have a clue about how people climb Mt. Everest.  It wasn’t until I picked up a book called “Into Thin Air”, that was recommended by one of my favorite authors James Clear, that this whole notion of climbing the highest peak in the world became a focus of mine.  

Now I’m not sure if climbing mountains is your thing or not.  If I’m being honest, it’s not really my cup of tea. I’ve just never had the urge to risk my whole life to scale up an icy and snow covered mountain at altitudes that make your brain want to explode.  At this point, I still have zero intention of climbing Mt. Everest, however after reading “Into Thin Air” I was absolutely blown away at how similar the process of scaling Everest is to the process of getting in shape (especially if you’re trying to go from way out of shape to looking incredible naked).  

I was having a chat with one of my VIP coaching clients the other day and as I was going through this Everest analogy I realized how valuable this comparison is – especially if you are struggling right now.  Whether you’re familiar with climbing mountains or if you haven’t got a clue about what it’s all about – this article is going to make a ton of sense. After all, you’ve most likely, at some point or another, struggled with nutrition and working out consistently.  Nobody is perfect with this stuff, and that’s why it’s important to have a strong perspective on how to tackle your BIG health and fitness goals. Which is where the Everest comparison comes in.



Let’s start with some facts.  Mt. Everest is 29,000 feet above sea level.  To put that into perspective, the world’s tallest building is only 2700 feet tall.  Everest isn’t just “tall”. It’s breathtaking. The height is almost unimaginable. Imagine for a second that you’re standing at sea level and you look up into the clouds to try and find the peak of Mt. Everest.  Your eyes probably wouldn’t be anywhere near strong enough to see the top. Now, imagine thinking about climbing to the top. Just thinking about that journey is enough to make you quit before you even begin. I mean, how would it even be possible right?  That same feeling of “hell no there’s no way I can do this” might creep into your thoughts as you ponder your fitness goals. Losing 40 lbs, getting rid of your belly, learning to eat healthy most of the time, and other health and fitness goals can seem daunting at the start.  The time investment, sacrifices and changes you think about having to make might be overwhelming at first. This initial fast-forward thinking is a big mistake. Let me explain.

Successful climbers who scale to the peak of Mt. Everest aren’t focused on the top at all.  In fact, their entire focus is on the process it requires to prepare their minds and bodies for the journey that will ultimately require incredible focus, endurance and physical exhaustion.  Thinking about the actual height of the mountain before attempting to climb is pointless. After all, nobody got to the top of Mt. Everest overnight. Similar to how nobody gets in shape from eating one salad or doing one workout.  The journey of going from out of shape to in shape can be a long one for a lot of people, therefore if you waste a chunk of brain power on agonizing over the difficulty that lies ahead – you’re doing yourself a massive disservice. Yes, there’s no getting around the fact that the goal is a big one, but tackling a ginormous challenge can only be accomplished by putting one foot in front of the other – no matter how high the climb may be.  Avoid the trap of staring at the top – it will only intimidate you. The only limits are the ones you place on yourself.

Climbing Mt. Everest began as a feat only tackled by the most experienced and risk tolerant climbers.  Eventually it became an attraction to the rich risk takers who had enough physical ability to tackle the mountain but lacked the experience to do it themselves.   Thus, a business opportunity was created for experienced climbers to guide would-be Everest enthusiasts up the mountain for a very hefty financial investment. After all, many have died in their pursuit of the top of Everest, therefore it would only make sense to hire a trustworthy guide to ensure as much safety and security as possible.  Being able to say “I reached the peak of Everest and survived to tell about it” is worth a 6-figure investment for a lot of climbers.

I preach the importance of hiring a trusted expert to help you reach your goals all the time.  With the amount of horrible information around fitness and nutrition out there, it only makes sense to get someone with tons of experience to ensure you have the right plan and guidance you need to reach your goals safely and efficiently.  Now, losing body-fat isn’t as risky in the short term as climbing Mt. Everest, but your long-term health is certainly worth investing in. How much you choose to invest is your decision. My thought is that you should always be aiming to invest what you can to get the best quality help possible around the areas of your life that are important to you.  That way you avoid wasting tons of time or following programs that only make your problems worse long-term. If your life depends on you getting shape – why wouldn’t you make it a priority by investing financially into trustworthy guidance?

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The journey to the top of Mt. Everest starts with a smaller journey.  Aspiring climbers hike for about 10 days to what’s called “Base Camp” – which is about 17,500 feet above sea level.  This process alone is just a taste of what’s to come. Adjusting to new altitudes is very challenging for a lot of climbers.  Often times climbers experience nausea, low energy and fatigue during this 10 day trek to the base of Everest. Climbers often decide that at this point climbing Everest just isn’t in the cards for them due to their lack of physical preparation.  

Getting into shape requires getting to your own personal “base camp”.  Establishing a foundation of solid habits and routines that will help take you to your best possible physical and mental shape is incredibly important.  Without a strong foundation you’ll find it impossible to reach the ultimate goal of being at a high level of health and fitness. Therefore, there’s a process that our clients follow at True Transformation where we establish a consistent routine of habits and practices that help you prepare for bigger and more challenging goals down the road.  An example might be getting your body used to more physical activity each day by walking more or doing more things like push-ups, squats and crunches to build more tolerance to exercise. It might be having you eat on a consistent schedule for a few weeks to build better habits around food. Either way its important to establish a “Base Camp” for fitness. These habits will always serve you well now and in the future.


Once climbers settle into Base Camp – they don’t just shoot for the top of the mountain.  In fact, the process of getting to the peak of Mt. Everest is fascinating. The first step is getting acclimated to the higher altitude at Base Camp.  Climbers get used to thinner air, poorer sleep and digestion and more general fatigue. The next step is a journey to the next checkpoint on the mountain – Camp 1.  This involves climbing through some treacherous areas where the threat of poor weather, avalanches and ice collapsing puts climbers at risk, but also builds their self awareness and experience.   Climber sleep at Camp 1 as their body goes through the harsh process of acclimating even further to higher and higher altitudes. This process is grueling to say the least. After a few days at Camp 1, climbers head back down to Base Camp to prepare for an even further journey up the mountain in days to come.  Camp 2 awaits.

Getting in shape isn’t a straight line to the top, despite what many fitness “experts” will tell you.  In fact, the journey is often one full of ups and downs. You may reach a higher level and find that you just aren’t ready to sustain that type of commitment.  Your habits and routines just haven’t been solidified yet and you need more time at “Base Camp” before you go after more advanced programs. You may look around and see others at higher levels and wonder why you aren’t there yet.  Avoid this comparison trap. Your journey is unique to you. Others may be able to acclimate faster or they may appear to get faster results, but the truth is that their journey has ups and downs as well. Everyone struggles with different aspects and factors when it comes to health and fitness.  Nobody has it all figured out all the time. You may need to spend more time at “Camp 1” and then come back down to “Base Camp” before journeying to higher altitudes and that’s perfectly fine. Don’t rush the process simply because others have moved through their journey already.

Once climbers have proven their ability to reach Camp 1 and remain in the game physically and mentally- the next trip up the mountain involves a night or two at Camp 1 followed by a push to Camp 2 where climbers will often battle with extreme exhaustion, sickness and fatigue from the harsher conditions.  At this point climbers have most likely been at Everest for a few weeks and will begin to grow anxious to go for the summit. However, there’s still Camp 3 and Camp 4 waiting for them. This is also where expert guides have to reign their clients in and explain that route familiarity, altitude changes, weather exposure and other dangers are still very much in play.  Having a clear plan of action for climbers to follow is crucial to keeping them safe and mentally focused on the process.

Getting in shape will often have periods where you might feel like nothing is happening and you want to rush the process.  This is where having the stubbornness to really put your full trust in the process is incredibly important. It’s easy to risk burn out by trying to get faster and faster results.  Going super low calorie, doing tons of extra cardio, adding very advanced workouts and loads of unnecessary strain and intensity are common mistakes that many people make in attempt to lose weight faster and faster.  An expert coach will help their clients avoid the costly mistake of trying to “climb” too fast. Instead, the focus must be even more dialed in around the daily habits and routines it will require to be successful with health and fitness.  A taste of success can turn into the appetite for the scale to drop faster or the mirror to look better – and it’s easy to fall victim to the idea that more extreme is better, but that’s a recipe for disaster and hence why a lot of people never reach their health and fitness goals.


Climbers who successfully reach Camp 1 and 2 and return safely to Base Camp are now prepped and prepared for the next huge step in their quest to scale Everest.  The plans are now drawn out for their journey to dangerously high altitudes at Camps 3 and 4 along with their push for the peak. Reaching the peak is often a mix of skill, timing, good fortune, and the willingness to endure extreme physical and mental pain.  Many climbers get close to the top, but have to turn back because of unexpected weather or overcrowding of slow climbers near the top. More and more climbers are reaching the top these days, but there’s also many who never get all the way there.

Reaching your physical peak sounds great on paper.  Being ripped, sexy, jacked and super strong might sound appealing but to reach the “cover-model” body it will require an extreme level of commitment and sacrifice.  You may find that reaching your ultimate physical peak throws your life too far out of balance and you may have to be ok with falling just shy of being super ripped or lean.  This is totally ok by the way. In fact, as you’ll soon see, reaching your “peak” is short lived and isn’t sustainable anyway. Plus, if you fall short now, it doesn’t mean you can’t attempt it again when life is a bit more manageable.  Plus, it doesn’t mean you can’t get in phenomenal shape, it just means you are being responsible with your life, family and long-term goals. Sacrificing crucial time with your kids or spouse to get tons of extra cardio in or skipping date nights because you’re worried about being perfect with your macros doesn’t make sense for most people.  And there might be time down the road where you don’t have to make those sacrifices to reach your best physical shape. It might just come down to timing. Here’s the important thing to remember : you are in the game and that’s what matters. Most people sit on the sidelines hoping for a magical pill to show up and fix all their issues. You are taking action and working towards your goals – and that will pay off big time.

If climbers are lucky enough to reach the peak of Mt. Everest they don’t stay there for long.  After snapping a picture and celebrating for a minute or two, it’s time to tackle the treacherous climb back down.  Plus, there are others trying to get to the top, so it’s crucial to avoid overcrowding the small area that is the summit of Mt. Everest.  Seasoned climbers know that the climb down often involves way more risk than the climb to the top. Climbers are exhausted, overly fatigued, and often less focused on the way down.  This can spell disaster for many as they attempt to get safely back to the camps below. The risk of running out of oxygen support or falling victim to unexpected weather hangs over their heads as they make the trip down.  Once again, this is where having experts to guide climbers down safely is vital. Many inexperienced climbers simply lack the knowledge to know what pitfalls to look out for, thus they rely heavily on their guides to take them to safety below.

When coaching our clients at True Transformation – we have a phrase that we often reference – “The journey of fitness is forever”.  This refers to the fact that when you reach your current goals there will need to be new goals that help keep you going. Otherwise it’s easy to fall back into old habits and routines that don’t serve you and can lead to backsliding to your old body and poor health.  The “journey down the mountain” involves ensuring you don’t slip back into the habits you were practicing before you decided to make a change. Often times people underestimate the challenging journey that comes after they reach their initial goals. There’s usually a phase where people are so excited that they transformed their body that they want to celebrate by going back to eating whatever they want and not working out.  Flash forward 6 months and they’ve gained tons of weight back and feel like crap again. The thought having to climb back up the mountain is daunting and this is where most people give up forever. This can be avoided by having a clear plan of action for what to do after you reach your current fitness goals plus having a game plan for how to set new and exciting goals that get you pumped to tackle the next mountain peak.


The entire experience of reaching Mt Everest, getting acclimated to the altitude, climbing to the peak, and coming back down can take months to complete.  This timeline was much longer than I expected. I figured the Everest adventure would take a week, maybe two. The preparation to travel to Everest can take years for those who are serious about being able to handle the physical demands.  For experienced climbers who want to take on Everest solo, the process of being fully prepared can take decades. Professional climbers know that the challenge Everest presents requires massive preparation. Trying to speed up the journey can lead to serious injury or death.  

When I realized the time commitment involved with Everest, I couldn’t help but think about the expectations people have when starting a body transformation program.  Most people think that if they give it 30 days they should look like a whole new person. They expect results super fast, because, after all, it seems like everyone around them gets overnight results.  They see marketing and advertising almost daily for products and programs that promise to change their bodies overnight. Unfortunately, the time it takes to get in shape is often longer than what you’d expect.  Ask yourself this question: How long did it take for you to get out shape? It didn’t happen overnight. It most likely took years, if not decades, for you to wake up and realize you had gotten unhealthy and overweight.  Maybe you put off changing your eating and workout habits for a couple years, even though you knew something needed to change. If it’s taken a good chunk of time for you to get out of shape, why would you ever think getting in great shape will be a fast process?  The reality is this, if you’re willing to dedicate yourself to eating correctly, managing your food intake and increasing your exercise and daily movement – you can change your body at a good rate. However, it will most likely be at a slower rate than you anticipate.  Therefore, it’s incredibly important to embrace the journey and the process. Quit allowing yourself to get frustrated when things don’t move as fast as you’d like. If you commit to being in shape and healthy forever – what’s the point in rushing things?

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Successfully climbing Mt. Everest is an incredible feat.  It takes guts, willpower, determination, hard work, overcoming failure, a willingness to be coached, trusting your team, staying patient, and the mental discipline to trust the process.  Why do people do it? There’s many answers to that question, but my opinion is that people want to see what they’re truly capable of achieving. They want to break through limitations that they’ve always had both mentally and physically.  They want to achieve something that only a tiny percentage of people have achieved.

Getting in the best shape of your life and taking control of your health, sadly enough, puts you in the minority these days. Most people, especially in Western culture, are oblivious to the damage they’re doing to their bodies and health each day.  A nutrition plan that is mostly fast food jam packed with processed junk and sugar combined with a sedentary lifestyle along with an overconsumption of alcohol is becoming the norm. On top of that most people don’t believe they can actually change their bodies.  They feel overwhelmed with the idea of putting in a massive amount of work to see a result in the mirror and on the scale. They set mental limitations for themselves and they flat out just don’t believe they can do it.

Let me be clear.  You can change your body and your health.  And while it won’t always be easy, the work you put in to reach the summit of health and fitness will be worth it.  And instead of you putting your life on the line with every step up the mountain, as is the case with climbing Everest, instead you’ll be adding years to your life with every new level you reach.  Losing weight, improving your health, increasing your energy and boosting your confidence may seem like a tall mountain to climb, but if you commit to one step forward each day – you’ll find that you’re more capable than you ever thought possible.