Phenomenal Fitness Blog

Learn how to get into great shape. Be trained by the best personal trainers in Orange County.

  • Home
    Home This is where you can find all the blog posts throughout the site.
  • Categories
    Categories Displays a list of categories from this blog.
  • Tags
    Tags Displays a list of tags that have been used in the blog.
  • Login
    Login Login form
Phenomenal Fitness

Phenomenal Fitness

Super User has not set their biography yet

Posted by on in Uncategorized
7 Rules to stay fit on Vacation

Its the season, the time where everyone is going on vacation.   This is the time of year where the beaches at the most exotic places are packed.  This is also the time for cruises.  Needless to say this is also the time where most people completely ruin their results and destroy all their hard work.  That is until this time, because Im going to teach you some tricks.  These tips and tricks can be applied any time, anywhere, business travel, vacation, these are the STAY RIPPED RULES to keeping your results YEAR ROUND.

I have been seeing some blogs with this topic floating around, and frankly, they are weak or downright suck.  So I'm taking the time right now to give you the NON filtered, raw truth, that you NEED to hear so you can follow the rules and be sexy as f**k all year.

Rule #1.  Plan Ahead.  You KNOW exactly where you are going.  So you need to do your homework, look for the gym you're going to train at, what restaurants you're going to be eating at, their menus and PLAN ahead.  If possible book a hotel with a kitchen and look for a grocery store nearby that you can shop at once you arrive.  If you are driving, pack an ice chest full of cooked up protein, veggies, fruit( Bring your food scale too). If you're taking a cruise or doing an all inclusive follow the "Protein First" rule listed below.

Its best to eat meals that YOU make and prepare, which is why packing your own food, or booking a hotel with kitchen is always the smartest choice.

Your body is the sum result of HOW you eat.  So you need to always  Plan your food intake ahead of time.  You need to always be thinking 2-5 steps ahead about what you're going to EAT and where you are going to train.  No EXCUSES.

Rule #2.  Morning burn!  Burn 1,000-1,500 calories!

 Its vacation, I get it, you want to have fun, maybe relax, sit by the pool and sip on some drinks.  Which is EXACTLY why you need to get your ass up EARLY EVERY day and TRAIN!  You need to put in work for 60-90 mins each day, hard and intense, getting your calorie output UP.  Even with you making good choices at restaurants its STILL going to have WAAAAY more calories than you think it is.  So you need to train DAILY to get your total calorie burn UP, so you dont overeat and get FAT.

Incase you dont know, anytime you OVERCONSUME calories they get stored as FAT.  Even if they are healthy.   So a typical female who doesnt train may only burn about 1100-1500 calories a day without a workout.   One meal at a restaurant can put you at around 500-1000 calories(eating smart) up to 5000+ calories(eating like an idiot bread, pasta, dessert, pizza, and drinks etc), this doesnt even include all your other meals that you have eaten throughout the day. Which is why not training and eating out can easily lead to overconsumption and you getting fat.    So by NOT training, its setting you up for a recipe of guaranteed muffin tops, double chins and cellulite.  

Thats unacceptable.  Live better.

GTFU early and go BURN!!!!!!  

PLAN and schedule your DAILY training that you intend to do each morning before enjoying yourself.  

Get your ass up, hit the gym, go do some sprints, plyometrics.  Or do an intense HIKE uphill.  Be active.

So this means when you pack for the trip you need to pack your heart rate monitor, pack gym clothes, gym shoes, preworkout, salt, and whatever else you may need to get your training in.  DO IT!!!  I personally just carry my gym bag everywhere, I use it as my carry-on on planes.

On top of this plan adventures on your trips.  Dont make your entire trip about eating and drinking.  Go do adventurous things that are going to create adrenaline, memories, and burn some calories!   


Rule #3. Hydrate.  Invest in a bunch of gallon jugs, liters, etc.  Bring water with you.  One of the keys to looking good, feeling good is being adequately hydrated.  This also helps eliminate the toxins from foods, the excess sodium from restaurant foods, and keeps you energy levels up.  You may not know this, but being dehydrated also leads to hunger and cravings.  Yup, its true.  People tend to not hydrate well while traveling and end up triggering carb cravings  because of it.  Because thats what happens when you get dehydrated.  So drink water all day.  Invest in lots of water daily.  

You should be peeing every 15-30 mins at the longest, and it should be clear or almost clear if you're hydrated.

Drink. drink. drink.  1-3 gallons a DAY.

Rule #4.  PVF.  This stands for Protein and Veggies First.  This is what I teach in my book, all my clients, and a trick I do myself.  This rule applies ALL the time, but especially when you are on vacation, traveling, eating out.  Always, always, always eat your protein FIRST before anything else touches your tongue.

 The reason we PVF is because this will slow the digestion of the Carbs/Alcohol and keep your blood sugar in check, your energy levels stable, and make you FULLER quicker and longer.  Which means you will prevent blood sugar spike and crash, cravings, and OVER eating.  When you naturally feel fuller, you naturally eat less, which means you are less likely to overeat.  Genius, right? I know.  

Where most people fuck up is they go out, they eat the chips, bread, order drinks, eat appetizers first(with sugar/flour) which is the WRONG way to do it.  This way leads to a spike in their blood sugar, Insulin burst(Storage hormone), a blood sugar crash, cravings, and a BINGE.  This is HOW you end up eating a 5,000+ calorie meal.  

This is why they always get FAT on vacations.  

This is probably also the top reason why most people show up fat every monday, because they do this each weekend.  Now you know why, so STOP IT.

Eat protein and veggies first.  Dont touch any bread, pasta, or other crap EVER.  Dont touch any carbs, any alcohol, anything, until you have put some Grilled protein and veggies in your belly.

Yes, you just read that right, order Grilled protein and veggies, keep it simple, because even this is going to have WAAAAY more calories than you think.  That meal would be like 350-500 if you made it at home,  but it may be more like 700-1000+ at a restaurant.  You have no idea what they are putting on the foods, or how its prepared, or the serving size.  So ALWAYS over estimate when tracking your food on your myfitnesspal app.  Yes you MUST track on vacation too.  Being ripped is a lifestyle!  There are no days off.

So always order Protein, Veggies and occasionally some fruit when at restaurants.

This same PVF rule applies to your every day life as well.  So make it a habit.

Protein and veggies FIRST!

Rule #5.  NO sugar/ NO flour.  These are the fastest two ways to get fat.   Both of these are highly addictive, 8x more addictive than cocaine.  One bite, will lead to another and another, you having insane cravings, you over eating, and you getting FAAATTTT.  

You eat those your scale is going to burst by the time you get home.  So prevent cravings, prevent the binge, prevent the fat gain by being disciplined and avoiding these.  Ripped is a lifestyle!

Its always better to starve and wait until you get a SMARTER choice somewhere else, than it is to make a dumb choice that will lead to domino effect of BAD choices.  

That means tell the waitress, no bread, no chips, no flour, no dessert when you get seated.  You're going to be on vacation for 3-14 days, you are going to be eating out constantly, you are already getting MORE Than enough calories even if you're making healthy choices, so do NOT be weak, not even ONE bite.

Get in the mindset "I dont eat that"  program this as a belief and live by it.

Order grilled protein, veggies and socialize.

Save the calories for your alcohol.  ;)  If you dont drink, then just save your calories.

Rule #6.  Drink Smart.  This is also another area where most people blow it, they dont follow the first 5 rules, and they also order the worst drinks possible.   If you havent noticed already, your calorie intake is going to be alot higher than you even realize even making smart choices, by ordering terrible drinks you're destroying all of your hard work.  So when it comes to alcohol, here are the rules, Red Wine, straight shots, or whiskey on the rocks.  Thats it!  Thats all you get.  And it better come AFTER you ate protein and veggies.

That means no mixed drinks, no mai tais, no sugary cocktails, no beer, no champagne, no fruity shots, no sweetened martinis, just PURE alcohol.   This does TWO things, gets you intoxicated quicker, and it saves you 100's-1,000's of excessively consumed calories and $$$.   We gotta keep your calories in check and as low as possible.

Also keep in mind that when you drink, it often times will make you HUNGRY. Typically it causes carb cravings.  Be aware, be disciplined.  If you're ravenously hungry go order a steak and drink lots of water.  NO CARBS, this will lead to cravings for more.

Rule #7.  Track.  "All winners are trackers"  People who track their food intake (myfitnesspal app) are TWO TIMES more successful than those who do not.  TWO TIMES!  2x!!!  Being on vacation is no different than any other day, you need to TRACK everything you consume to create AWARENESS about how much you have consumed.  Its not going to be on the money accurate, but if you always over estimate servings and calories and TRACK youll have an idea where you are.  

This is self accountability.  The awareness that it creates will make you more mindful, disciplined, and make you make BETTER choices.

I've found that people who dont track, only dont because they dont want to SEE or know how bad it is.  But guess what?  Thats ignorant.  You SHOULD know whats going in your body at all times so you can be aware and make smarter choices.  This is HOW fit people get and stay fit.  This is HOW you are going to create your physique and KEEP it.  Living ripped is a lifestyle!

So there you go 7 Rules to live by on vacation and in LIFE.  Do these all the time and you will look incredible ALL the time.

Doesnt matter if you're driving, flying, on a cruise, or an all inclusive, these rules STAND.

To sum it up:

Rule #1 Plan Ahead.  Food. Training.

Rule #2 Train first thing DAILY.  Get your calorie burn UP!

Rule #3.  Hydrate.

Rule #4. Protein First. Always.  Keep your body, hormones, appetite in check.

Rule #5.  No sugar. No flour.  EVER.

Rule #6.  Drink Smart.  Red wine. straight shots. whiskey.

Rule #7.  Track everything so you are aware.

So there you go, these are the vital 7 you MUST follow year round and especially while traveling.

Like what you just learned?  Then youll LOVE my book because its packed full of all the secrets to nutrition, mindset, training, and lifestyle.  You can get it here

Share this!  Theres lots of people going on vacation soon! 

Thank you for reading.  Thank you for sharing.

For more information, inspiration, real talk, follow me...

Instagram @superherostrong


For personal training email me or go to

Hits: 4444


I do a lot of personal development, I study the greats, and with that I have found that one of the common traits among the MAJORITY of the really high achievers is that they have made a habit of waking up extra early.  So if being super successful is your goal, this is something that you are going to have to do.  One of the keys to becoming successful in your life is by investing your time wisely and early mornings allow you to do just that.  Studies prove that those who rise early earn better grades and earn more money.

But its not only about just waking up early, its HOW they invest their time and WHAT they do in those early morning hours that determines their high levels of success. If you wake up at 4am and sit on your ass doing nothing productive, obviously you're going to continue to be in the same boat you are currently on in life.  But if you get up and start being productive you will have exponential results.

The majority of top earning CEO's and some of the famous Celebs in the world make a habit of getting up early.  Disney CEO Bob Iger wakes up at 430am every morning.  Apple CEO Tim Cook wakes up at 430am every morning.  Starbucks CEO Howard Schultz wakes up at 430am.  Oprah Winfrey is known for waking up at 430am.  Even Gwyneth Paltrow wakes up at 430am.  Kobe Bryant has been known to be IN the gym training at 4am.

I know what you're thinking "Holy crap!  Im not a morning person and thats INSANELY early"

The majority of the people who say "Im not a morning person" are also the same majority that are Broke, Overweight, and miserable.

"Im not a morning person"  Rarely achieves the high levels of success they want to have.

"Im not a morning person" Rarely drives a lambo.  Rarely lives in a mansion.  Rarely gets to travel the world and live a lavish lifestyle.  This is excluding the trust fund babies.  Im talking about people who truly EARN their living.

These people I just named above are all highly successful people in their fields and one of the reasons they are so successful is because of their daily early morning routines.

So if success is what you seek, physically, financially, aesthetically, in your relationships and in life you're going to have to wake up early.  You're going to have to do a lot of things that make you uncomfortable, this is just part of success.


How early do you need to wake up?

That really depends on you, how successful you want to be and how much time you need.  But I recommend between 4am-530am 7 days a week.  I personally wake up at 4am 7 days a week.  My intent is to be rediculously successful in the fitness industry and I will do whatever it takes for however long it takes to achieve my goals.  World Domination!  (Hint, this is the type of mindset you have to have to succeed and become a morning person.)

Now lets get to the tips on how to become a morning person.

Know that your preparation for an early morning begins the night before, hell even days before.  It also begins with changing your beliefs, because your beliefs become your experiences.

Believing "im not a morning person" is why you're not a morning person.  So start instilling the belief "I love waking up early. I am a morning person."  Program THIS into your mind and you will start to experience these beliefs.


It begins in the mind.

Now lets get to the tips you need to make part of your dail routine.  Regarding lifestyle, nutrition, supplements, hydration and other things.

Step #1.  Dont eat a high carb meal before bed.  Not because its going to make you fat,(which for most of you it will because you eat trash), but because of the effects it has on your hormones.  If you eat high carb meal before bed you are going to spike blood sugar, which triggers Insulin(fat storage hormone) that will also blunt the release of a really awesome hormone called Human Growth Hormone.  It also messes up other hormonal systems which can prevent you from sleeping fully.  Your terrible sleep will also lead to you craving more carbs, feeling lethargic and lacking energy all day.  So the last meal of your day to promote the proper release of the best balance of hormones would simply be Protein, Veggies, Good fats.  This will keep your blood sugar in check, promote the release of all the good hormones and you will sleep deeply and wake up like a champ.

Step #2. Get your Mag. Take a high Quality Magnesium supplement about 30-60 mins before bed.  Incase you dont know Mag is responsible for over 350+ chemical reactions on the body, and SLEEP is one of them.  Most people are extremely deficient due to their poor nutrition and lifestyles.  Even if you do eat healthy, I promise you are still deficient.  So just do what I say here.  Get a high quality Mag supplement the ONLY brand I recommend is called Mega Food, you can find it at some grocery stores like Sprouts, Mothers and if you google it you can buy it online.  Take 4 pills every night before bed.  You will see how incredible you will feel when you wake up in the morning from this magic mineral.  You will sleep and dream vividly like a champ.

Step #3.  Plan.  Plan your days to do list each night for the next day.  Also write your goals down each night before bed. What this does is program your mind for the next day.  Your brain will be processing this information while you sleep and you will wake up Focused!  You may even get a brilliant idea while you're sleeping so keep your notes nearby to write it down if you wake up.

Step #4.  Hydrate.  One of the main reasons why you wake up feeling like shit every morning is simply attributed to dehydration.  You havent had any fluids in 6-8+ hrs and you've been losing them every second.  When you wake up you're dry like a desert, which slows down ALL of your bodily systems, especially ENERGY production.  So one of the tricks to waking up refreshed is to make sure you drank an adequate amount each day before bed and as soon as your alarm goes off.  You should be consuming 1-3 gallons of water per day if you want to look and feel like a fucking champ daily.  Most of you dont even get near this, which is why you feel like crap daily.  Then you guzzle coffee to compensate, when all you needed was WATER.  So drink adequate water daily, then keep a protein shaker cup, or glass next to your bed already filled with water.  As soon as your alarm goes off, put your feet on the floor and DOWN that water.

Step #5.  Stand Up.  As soon as that water is down, stand up and walk to your bathroom, splash water on your face and start brushing your teeth.  Within a few minutes the water will hit your system and you will start to feel energized.  Until then FORCE it.  Snooze is not allowed. Snooze is for people who are broke.  If you want to be a success, snooze is NEVER allowed.

Step #6.  Habit.  Science has proven it takes up to 66 days to really ingrain a habit.  Some sooner, some a little longer.  So to create this habit you need to commit to waking up EVERY single day until it becomes a habit.  Yes this includes weekends.  Even if you only get up on the weekend for an hour then go back and take a nap, DO IT.  Get up, go do some work, set some goals, do something productive.  If you're still tired, go take a lil nap.  We are communicating to your subconscious that you "wake up early. are a morning person. you do what you intend to do. this is who you are.".  Once you ingrain this a habit, its EASY to wake up early.  You start to enjoy it, enjoy how much more you get done, enjoy having so much more time to spend with your family because you didnt have to work late.

Theres 6 steps how to become a morning person.  Do those DAILY and create the habit.

Now once you are up, what do you do?

Its simple, the most successful people do a few things when they wake up which is why they are successful.

#1. Gratitude, Set Goals and To Do Lists.  The best way to start your day off on a positive note is by writing down the top 3-5 things you are grateful for each morning.  Its not successful people that are happy, its happy people that become successful.  By starting your day off focusing on what you love, appreciate and are thankful for, you start your day with positive emotions and your mind will be giving off these vibes and focused on looking for more positive things.  Gratitude is the precurser to happiness, and the root of everything you want is HAPPINESS.  Being happy is a choice, and you can choose to have it NOW and it begins with starting your day off with your top 3-5 things you're grateful for.  So put it on paper.

Goals. There is so much power in seeing your goals in writing, "those who write their goals down are 1000% more successful than those who do not."- Brian Tracy.   Studies have proven time and time again, that those who put their goals in writing achieve a TREMENDOUS amount more than people who do not.  So DO IT daily.  This makes you focused on achieving them.

Then set the top 3 to do's for the day.  This is a simple but powerful thing that almost every single high achieving CEO/Entrepreneur does.  So DO IT!

#2 Workout.  One of the best ways to make your training a habit is to get it done first thing in the morning.  Most people are too tired to go to the gym after work, which leads to them using the ol "Im tired, Ill go tomorrow" excuse.  Which we all know leads to YEARS of missed workouts.  So to avoid this and start making consistent progress, start scheduling your workouts FIRST thing in the morning.   You will get your endorphin high, get your energy levels up, and have your workout completed your workout for the day.  You dont have to spend an hour in the gym, but you do need to workout EVERY day.  Even if you just go in to bust out a quick 15-30 minute workout, get your ass in the gym 7 days a week.  If you're super beat up and sore, so what, take your ass to the gym and stretch, do the sauna, roll out muscles. This Sends a message to your subconscious that this is who you are and what you do.  Form this habit.  (if you need help, I have online coaching available the info is below)

#3. Tackle the most important task.  Each morning you have the silence to focus, no distractions, no kids bugging, no spouse talking to you, just you and the ability to tackle the days most important task.  By tackling that one task that I know you're procrastinating, this sets you up for success the rest of the day.  So each morning focus on tackling the ONE thing that is going to move your business or finances fwd. (Im actually writing this article at 4am on a saturday)

#4.  Personal Development.  The only way you are going to achieve GREATNESS is by improving YOURSELF.  You must read and listen to personal development books DAILY.   The top earning CEO's read 60+ books a YEAR, while the average person reads less than 1.  These same CEO's earn 319X more than the average person.  Connect the dots.  These high achievers are constantly devouring information and applying it to their selves, businesses, lives and this is WHY they are high achievers.

Millionaires, Top earning CEOs, Successful entrepreneurs arent wasting their time watching The Voice or American idol, they are watching their businesses and bank accounts grow because they are constantly putting in the work on personal growth.

If you have time to watch tv, you have time to read.  If you have time to listen to music, you have time to learn.  Stop pissing away your time like average people do.  Average people watch 5 hrs of tv a day, thats 35+ hours invested in useless entertainment.  Thats a FULL time job worth of time invested on nothing.  This same average person in America is also broke and struggles financially.  According to the Social Security Administration 95% of americans struggle financially.  Another Connect the dots moment.


This is why the TV is called the "Electronic Income Reducer".  Its proven that the more tv you watch, the less you earn.

"To earn more, you must first LEARN more"

To become part of that elite top 1-5% you have to do what the 1-5% do, and thats continually learning and improving.

Improve yourself and you improve your life.  As you improve everything in your life improves.  So turn your drive time into a university on wheels.  Listen to audio books while commuting EVERY day.  Watch how much more awesome you become in the office and how much more successful you become.

So there you go 6 tips to become a morning person and 4 tips on how to make that time PRODUCTIVE.

Things to Remember:

#1 Last meal should be Protein, veggies, good fats.  Example.  Grassfed Ground Beef(protein and fats included), Broccoli.  Done.

#2. Take 4 Magnesium before bed.

#3. Plan your day before bed.  Set goals, plan your day.

#4. Hydrate.  1-3 gallons day depending on your size and activity.  Keep shaker cup or glass filled with water next to bed. Guzzle as soon as you wake up.

#5. Stand up!  After guzzling water stand up and go straight to the sink, splash water, brush teeth.

#6. Get up at the same time 7 days a week to develop a habit.

Once Awake:

#7. Gratitude. Write down goals and to do lists. Get your mind focused on success.

#8.  Workout!  You get in the gym 7 days a week, no matter what.

#9. Tackle the ONE most important task that is going to make the most progress in your day.

#10.  Personal Growth.  Listen to audio books while driving.  Read them when you have free time.  Your free time shouldnt be spent watching tv, it should be on growing so you can live the life of your dreams.

So there you go, 6 tips on how to become a morning person and 4 tips on what to do when you wake up.  I personally follow all of these myself, I wake at 4am 7 days per week.  My life today is Phenomenal, and the best is yet to come!  Im still on my way up!

Follow these rules.  Improve yourself and all of these small daily actions will compound to greatness and success over time.

To live like the successful do, you have to DO what the successful do.

Thank you for taking the time to read this and better yourself.

Thank you for your future comments and likes.

Thank you for your shares.

Daymond Sewall


Follow me on Facebook

Follow me on Instagram @SuperHeroStrong

For online Coaching to get Shredded

For Personal Coaching
Hits: 5004

Lets be real, losing weight, getting toned, getting ripped is all about science.  Its all about Melting the nasty fat covering your muscles.  Doing the Right Workouts and Eating the Right foods.  But we have a world full of cry babies.  We have a world full of of WEAK panzy ass people who want to play victim and act like its their BODY not responding.

So as always Im going to be REAL, Tell you the TRUE reasons why You're Not losing weight, not getting toned, not getting ripped like you want to be.  These are in no specific order

#1 You're a Closet Piggy.  Lets be real, Fat doesnt appear out of thin air.  You dont inhale oxygen and your ass explodes with cellulite.  Fat Only comes from OVERCONSUMPTION of food/Calories.  Most people who are trying to lose weight always try to ACT like they are doing everything perfect around their peers, they are saying no to certain foods, working out but just still arent losing weight.  Then complain that "I just cant lose weight".  But the REAL reason is because as soon as the door closes and noone is around they are STUFFING THEIR FN FACE with junk!   You cant lose weight because you're stuffing your face with bread, fast food, Cupcakes and cookies!  You cant lose weight because you're sneaking to the fast food joint for lunch.  You know who you are!  You're a Closet Piggy!  And you're not fooling anyone, people dont believe your BS story, WE KNOW you're a LIAR and in Denial.  It takes alot of Calories to maintain being fat, and even MORE to gain it.  So stop lying to yourself and the world its not making you Leaner.  So cut out the shit or stay fat and dont complain.  Learn to be more disciplined.

#2 You're in denial.  Along with the first reason I just explained, you're in denial about how AWFUL you really eat.  You think "Im doing better.  Its not that bad. One bite didnt hurt".  Well by the muffin top staring you in the mirror it obviously ISNT good enough, It IS that bad and Those multiple bites ARE hurting you.  You eat way worse than you think you do.  If you actually tracked what you ate in a food journal or on the MyFitnessPal app you would see just how bad.  You forgot about that box of doughnuts you had in the breakroom yesterday, or that pizza you just woofed down for lunch.  You're in denial.  Your Fat is YOUR FAULT.  Noone elses but yours.  And if you ever expect to get the Hot, Sexy, Fit body like the models/celebs you idolize, this denial and lack of personal responsibility has to STOP.  Get it together Sucka!

#3 You're not portioning.  It doesnt matter if you're eating Froot loops or Brown rice, if you eat too much, more than your body is going to utilize its getting stored as fat.  If you're not measuring your portions, you're either going to be undereating or overeating(most likely) and both of these will Stall or prevent any results.  If you dont know how many Calories you're eating how do you know whether youre eating too much or not enough?  If you dont know how many grams of carbs, protein, fats you're eating how are you going to know what to adjust?  You NEED to know these #s.  You need to know HOW MUCH Fuel you're putting in your body and WHAT kind.  So Stop being a Lazy ass and weigh/measure your food.  It only takes a few seconds.

#4 You're not tracking.  In order to know the numbers i just spoke of above you need to track your food intake.  Tracking your food is very important and crucial to your success.  Studies have proven that people who track their food are 2x more successful than those who dont.  TWO TIMES!  Thats like losing 10lbs instead of 5, losing 20lbs instead of 10.  Wouldnt you like to double your results??!  Then stop being lazy and track your food!  Use the MyFitnessPal app or use ol pen and paper.

#5 You're not learning food.  Nutrition is a LIFE skill that needs to be mastered.  Dont rely on the premade, prepackaged, man made, deliver to your door BS.  To get the body and KEEP the body you HAVE to know how to cook, how to measure, how to feed yourself day in and day out.  Learn Food. Learn nutrition.  You should know off the top of your head how many calories 6 oz of salmon or 1/2 quinoa is.  You should know how to make your food more enjoyable by using herbs, spices, peppers, lemon etc.  Learn how to EAT.  Its the most important LIFE skill you need on a daily basis.  And you need to TEACH your Family/kids how to do this too.  So LEARN!

#6 You're being a wuss in your workouts.  Your body is ONLY going to change if you give it a reason to, and that means only if you bust its ass and force it to change.  You should seriously be sore in some form 24/7.  So put down your Fn Barbie weights and high rep BS and start actually challenging yourself.  I see you in the gym, most of you spending more time watching tv or talking or on your phone then actually working on improving your body.  Wear all black, and go in with a mission to bust your ass because its gonna be a Funeral for your FAT!   Stop fn around and DO WORK.

#7 You're wasting your time doing lame ass cardio.  Cardio is not how you get toned.  Cardio is not going to make you fit.  Dont believe me?  Go into your gym tonight and look at where all the fat people are, they are on the CARDIO.   Steady state cardio is reducing your metabolism, making you lose lean muscle,  raising your cortisol levels, aging you faster and wasting your time.  If you look around All the fit people are lifting weights!  The order of importance is Not Cardio, Weights, Diet like everyone thinks it is.  Its actually the EXACT opposite, Diet is #1, Weights are #2 and Cardio is LAST.  So why the Fuck are you wasting your time on something that is the LEAST important??!  Im gonna slap you!  Put down the Fn cookies and pickup some heavy ass dumbells/freeweights!  Stop doing boring ass cardio.  You only need short Insane HIIT cardio workouts.  Google it if you dont know what HIIT is.

#8 You're dehydrated.  The majority of your bodies functions including burning fat, NEED adequate amounts of water DAILY.  Most people are chronically dehydrated and dont even know it.  how do you know if you're dehydrated?  Simple, how often do you pee and what color is it?  If you're not pissing every 20mins at the latest and its not Clear/almost clear you're dehydrated.  Even being a couple % dehydrated completely shuts down your bodies ability to perform at is best and slows all functions of the body.   Yes, its as simple as slurping down some Fn H20.  The more you drink the better you feel, the better you perform, the better you flush toxins, the better you burn fat.   Drink at least 1 ounce for every lb of bodyweight.  so if you weigh 128lbs, drink at least 1 gallon of water a DAY.  Yes bitch, I said a DAY.  Drink!

#9 You're stressed out.  Today is full of high stress situations, work, kids, relationships etc.  And most of you use FOOD as your savior, your stress relief.  Which is WHY you're fat.  Know this, you are NOT going to find the answer to your stress though a plate of food.  If anything its only going to ADD to your stress because junk food is going to make you fat, give you brain fog, make you lethargic, make you moody and you're going to be disgusted when you look in the mirror.  Does that sound like its helping your stress?  I think not.  The BEST way to eliminate stress is WORKING out.  Working out Intensely creates the bodies own Morphine also known as Endorphins.  Working out literally makes you high.  Now doesnt that sound like a better option for stress?  I think so.  And it will help blast off your disgusting muffin top.  That sounds like a win- win to me.  So instead of drowning your stress in icecream, lace up your damn shoes and get your wobbly ass in the gym and lift some heavy weights.  Lace up your shoes and go run some hill sprints.  Use Fitness as your Stress relief.

#10 You have too much baggage.  Look if you're overweight, more than 20lbs overweight this isnt only because you're lazy and have a lack of self discipline.  I mean, it is, but theres a deeper issue.  When you're carrying a lot of fat and tend to always run to food for emotional relief thats your sign you have serious deep seeded issues.  Usually stemming from childhood or past relationships.  Your dad left you.  Your mom verbally abused you.  Your uncle sexually abused you.  You were picked on in school.  Your ex cheated.  etc.

You see, in order for our mind to fully process emotions it needs to go through up to 6 phases before it can let it go and move on.  YOU are probably still stuck in phases 1 or 2.  These issues although you may not feel them consciously are still lingering subconsciously and anytime you have any lil stressors in life you get overwhelmed and look for instant gratification which usually leads to foods high in Sugar/Flour.  The reason you run to these foods is because they actually have an addictive component and create a release of Dopamine in your brain just like Herione and Cocaine.   Yes, you're just like a drug addict except you use food as your high instead of dope.

But as you can see once again, you are NOT going to find the answer to your emotional issues through a plate of food.  Its only going to increase them because you're going to be even more upset and depressed because you're getting fatter.  Does that sound like your behavior is helping?  I think not!

So whats the answer?  You need to suck it up and stop avoiding the Elephant shitting in your living room.  You need to work on your INNER you and DEAL with these issues.  Otherwise you will be harboring these feelings until you die, and you will die young because this emotional stress is killing your health and setting you up for Cancer and Heart Disease.  And thats not even talking about the years you're pissing away living in a body that is fat and disgusting and keeping you from living the life you really want to be living.  So what sounds easier, taking some time to deal with your issues?  Or staying an emotional eater, fat, overweight, insecure, stressed out, and not living the high quality of life you REALLY want to be living?  I think any smart person will agree that dealing with the past is the easiest and best solution.

So how do you deal with the past?

Well its actually a lot EASIER than you think, it just takes a Pen, Paper, and privacy.  All you need to do is get these emotions OUT of your head, onto some paper and go through each one thoroughly.  There are actually 6 phases but im just going to tell you the first two because these are the most important that need to be released.  Anger and Pain.  And its as simple as this...

"It hurt me when...."  You fill in the blanks and write EVERY single thing that this person has done that has hurt you.  It may be 5 things or it may be 50.  The key is to keep writing until you cannot write anymore on this subject.  Even if it doesnt seem like a big deal write it.

"I am angry that....."  You fill in the blanks and write this for EVERY single thing you are angry about to the person who pissed you off.  It may be 10 things, or it may be 100

I actually have all 6 phases so for those that really need it, just email me and I will send it to you.  But you must first complete these two.

#11 Youre overdoing it.  Yes we all know that having Refeed Meals/Cheat meals are a necessary component to getting Lean.  But if you're doing it great mon-friday and showing up the same or even fatter on monday, thats your sign you're OVERDOING it.  That means you are eating WAY too much junk food and/or drinking too much alcohol.  Whats the point in busting your ass all week then blowing your results on the weekends.  Thats like running a race at record speed then stopping 100m from the finish line then turning and running the opposite way.  Sounds pretty stupid huh?  Thats exactly how stupid it is for you to be sabotaging all your hard work during the week on your binging weekends.  So instead of being an ignorant person and spinning your results tires in the mud, treat your weekend like a weekday.  Have your ONE refeed meal at a specified day and time and thats it!  You still need to prepare and measure your foods.  You still need to pack them with you for when you are going places.  Do NOT eat out more than 1x per week.  Even eating good choices at restaurants still have toxic, fat storing ingredients in them.  They are still going to disturb your hormonal balance and slow your results.  So be disciplined.  1x per week MAX.

If youre going to socialize follow the rule "If you're going to Eat dont drink.  If you're going to drink dont eat"  That means if you wanna have drinks then no eating junk for you.  Just eat some form of Lean Protein and Veggies and when you drink have straight shots or wine.  If you're going to Eat/have Cheat meal, no drinks for you.  No excuses.  You cant have both and get away with it.

So treat the weekends with respect, they take MORE discipline than the weekdays.  Think about it Friday -sunday is 42% of your week, if you lose control on those days thats almost half your week pissed away.  And its A LOT harder and take A LOT longer to burn fat and fix the damage then it is to just be disciplined and say no.  A bad weekend can set you back WEEKS.

So to be Fit, you must live like a Fit person lives.  Keep living like a fatty and youll continue to be one.  Fit dont spend their weekends binging on food and alcohol, they are still busting their asses in the gym and eating strategically.

So Do your weekends RIGHT.

So there you go, the REAL top 11 reasons why you're not losing weight.  Now if you look again at the top reasons what do you see is the common similarity?  Its mostly all DIET related.

You see I've been doing this almost 10 years, and one thing is common among 99.99% of people, they ALWAYS play Victim and Lack taking personal responsiblity for their failures and circumstances.  They want to point blame for their awful bodies by blaming having Kids, Im big boned, Its not in my family to be fit, Their Thyroid, Their parents were fat, They are too busy, Its the air, its the water, blah, blah blah.  Well guess what?  Your lame excuses arent making you Less Fat!  Your Excuses arent even Valid!

Here is the truth, you have one or a few of the reasons I listed above(11 real reasons), and you arent accepting personal responsibility.  It IS your fault.  Fat doesnt come from Breathing, it doesnt come from thin air, Fat doesnt come from eating vegetables, Fat comes from YOUR poor nutrition and your PURE laziness.  Laziness to learn, improve, to deal with your past, deal with stress effectively, set goals, cook, workout, plan and pack your meals, to measure portions, to push through the pain and hurt of your workouts.  You and ONLY you are to blame for your current body and your life.  Your past decisions have created your current LIFE.  So if you want a BETTER body and better LIFE, then YOU must take responsibility and DO THE WORK REQUIRED to get it.

There is no easy way.  There are no shortcuts.  Anyone saying 20minute abs, 20 minute but, 6 pack in 6 minutes is a FUCKING Liar.  Those people didnt get those bodies from doing that, they have spent countless days, weeks, months, years working on those bodies.  They have been eating the right foods, busting their asses in the gym day in and day out.  They have made this a LIFESTYLE, just as normal as waking up and brushing your teeth.  It is WHO they are.

So if you want to look and feel like these people feel, you must Do, Act, Behave, Eat, Train like these people do.  If it were easy EVERYONE would be in shape.  Its not easy, but is sure as fuck is worth it!

So if you want the body, you want to look HOT, you want to TURN heads, You want your partner to be staring at YOU,  you want to have tons of Energy, you want to feel Happy and Good, You want to Feel Confident and Secure with yourself, You want to look awesome in clothes, swimsuits and Naked, then YOU MUST DO THE WORK REQUIRED TO ACHIEVE IT.

Believe in the Process. Believe in Yourself.  Millions have done it before you and millions more will continue to.  You are in control.  Be the Victor not the victim.

Thank you for reading another one of my Bitch Slap Tough love posts.

If you need help with anything I have mentioned above dont hesitate to ask you can email me at

If you're in OC and serious about feeling good about the person staring at you in the mirror, come see us

If you are outside of the area and you want to learn How to Eat Clean and Learn HOW to workout and get a weekly updated workout plan each week that will make you melt fat, and tighten and tone your body join our new membership site its only $10mo(thats like .33 cents a day, and it will change your life)

You can also follow us on Facebook where we post informational/inspirational things daily

And you can follow me on facebook where Im always Bitch Slapping the truth and science

Thanks again!

Mr Aesthetically Obsessed

Daymond Sewall

Owner Aesthetic Obsession and Phenomenal Fitnesss in OC, california
Hits: 3507

As always Im going to be REAL with you and break down the simple Logic and Science to back this up.


(This information comes from Science, The top trainers in the world, and pure experience)

For some reason when people are going on a Weight Loss/Fat Loss journey they always prioritize cardio.   People think "I wanna lose 30lbs" and they go straight to the gym and run on the treadmill like hamsters on a wheel.

I know You see the avg Janes/Joes plugging away on cardio for hours each week yet they look the same.  They are super soft and undefined.  And Im sure most of you being as Victim Mind setted as most average Americans are, you just probably assume they have bad genes.  Nope!  Fat is NOT genetic.


The majority of you have the order of importance to fat loss all BACKWARDS, and thats why you havent gotten the results you want.  So thats why Im writing this blog to cut through the BS and give you the TRUTH.  

Know This, Getting Leaner, More Toned, Losing weight, Fat Loss, Getting Ripped all have one thing in Common, they ALL require you to LOSE FAT.   You already have the lines in the arms, legs, abs, you already have a 6 pack, its how the body is designed, everyone does.  You just cant see it because there is a thick layer of fat covering it.  

Never seen your abs?  Well, thats because you never ate right or worked out properly.  Yes, even as a kid.  If you were more active, and your parents werent feeding you twinkies, hot dogs and mcdonalds you woulda been lean as a kid.   

Now most people when focusing on changing their body focus on CARDIO, but CARDIO is the LAST thing you should be doing.  (Now when Im speaking of Cardio I mean doing 45-60 mins 1-2x  a day on treadmill, step mill or elliptical.  Running marathons/half marathons.  Cycling.  Etc. )

 "The most important factor that determines your Fat Loss is your BMR(Basal metabolic rate.  amount of calories your body burns at rest just for daily survival and  Bodily functions..).  Not doing endless hours of cardio.  Not working out for hours and hours each day.  Not caloric deficit.  Without a high BMR you are just spinning your wheels in the mud, you're going NOWHERE.  You could be eating No carbs/Fats, finish each day with a 500-1,000 calorie deficit, doing 2 hours of cardio, but with no BMR you cannot and will not lose bodyfat."- JD

Now lets examine why and how metabolic rate becomes damaged.

Things that damage metabolic rate:

1) Doing TOO MUCH steady state/low intensity cardio (spin class, running marathons, doing long bike rides, walking on treadmill, running on the treadmill for 45-60mins,  stairmaster, eliptical, etc etc) You lose the fat burning component of steady state cardio very quickly.  The first week or two it will be quick but doing endless hours of cardio daily/weekly is not getting a fat burning effect, but rather just eating up/Burning off muscle and REDUCING metabolism.  Ever notice the people who workout everyday, running on the treadmill for hours each week, yet still look awful?  Exhibit A.  

2) Starving.  The big majority of people who go on a weight loss/fat loss journey usually tend to STARVE themselves.  Not from like an anorexia standpoint, but damn close.  They tend to think "If im supposed to be eating 1,500 calories to lose weight/Fat, then I will eat even less and Ill lose more faster!"  Wrong!   Restricting your calories too much, will trigger your bodies Starvation Response.  When that happens it will Start burning off MUSCLE, which will SLOW your metabolism(BMR),  and SAVING your FAT.  This destroys your metabolism and fat burning ability.

3) Youre Blind.  If you're blind to the math of what you're doing, only eating 800-1,200 calories per day and burning 500-1000 calories in your workouts, you are damaging your metabolic rate.

4) Staying on low calories too long.  Your body is ALWAYS thinking survival, so if you keep eating LOW calories your body is going to ADAPT to the lower caloric intake by REDUCING its metabolic rate.  This is why Carb Cycling/Cheat Meals/Refeed meals are so CRUCIAL to your success.  It Refeeds your body, spikes your caloric intake to support a high metabolic rate and preventing damage and muscle loss.  You cannot eat low calories for long periods without damaging your body and metabolism. 

Things that build metabolic rate

1) Lifting weights, building/maintaining muscle. High intensity Strength Training, High Intensity Interval training. Women i cannot stress this enough. You need to lift hard, heavy and often. You dont get bulky from lifting weights, you get bulky from the cupcakes you eat. Adding muscle adds to metabolic rate, more specifically the more muscle you have the more calories your body burns at rest.  

2) HIIT Cardio.  High Intensity Interval Training.  This is the ONLY type of cardio the body does not adapt to.  It supports the metabolic rate as well as the fat burning component. 

3)Eat ENOUGH good calories.  You need to EAT to lose fat.  You need to EAT to build/Maintain muscle.  If you starve yourself, you will starve your bodies ability to burn fat.  If you starve yourself, you starve your results.

The majority of competitors and competition coaches are OLD SCHOOL. They starve you with super low calorie diets and have you doing tons of CARDIO.   What you need to keep in mind as well, is alot of these Coaches are using performance enhancing drugs.  So what THEY do to melt fat will not work for you as well.  Because of the drugs they are taking they are able to maintain their muscles better with the HOURS of cardio they would be doing.  Most these coaches tend to prescribe THEIR same method of reducing bodyfat instead of what SCIENCE has proven.  They tend to neglect whats best for you, your health, and your ability to maintain a Lean, Toned, Physique once you have reached your goal.

So beware.  Because if you're doing endless hours of cardio, The minute you stop doing all this cardio and eat a meal out at a restaurant you gain it back faster than before.  This is known as the Rebound.  And its quite common with average people and new competitors.

This is because your BMR has been destroyed.  

So for example lets say a healthy adult female has a BMR of  1500 calories per day without any exercise.  Remember your BMR is known as your  basal metabolic rate, which is the amount of calories your body burns at rest just for daily survival and  Bodily functions.   Most competitors and average people by the time of they get to their goal or show have damaged their metabolic rate so much that their BMR may be as low as 2-300 calories per day. So the minute the show is over and you eat a few normal meals, while not doing the HOURS of cardio sessions your body immediately gains bodyfat and fast.   This is why you see so many competitors REBOUND and get FAT after a show.  This is why you see people lose weight and then gain it all back and then some.  

"A normal healthy person who was eating properly and working out properly would have their metabolism to keep them in check on those normal meals. " - JD modified

Now lets get a lil deeper.. 

The Science behind why you need to stop doing hours of cardio

One of the most detrimental effects of this type of training—one that applies especially to women:

Studies—both clinical and observational—make a compelling case that too much cardio can impair the production of the thyroid hormone T3, its effectiveness and metabolism, particularly when accompanied by caloric restriction, which as we just stated above is all too common.  

For most people this is the typical route for the typical person wanting to lose weight.  They severely restrict calories, then go do tons of cardio.  And most of them run on the treadmill or spend tons of time on the elliptical,  because they are the least likely pieces of equipment to intimidate them.  

As I mentioned above This is why many figure and bikini competitors explode in weight when they return to their normal diets, and it’s why the average women of the world can run for hours each week and not lose weight/fat. 

What is T3?

T3 is the body’s regulator of metabolism, by the way it throttles the efficiency of cells. It also acts in various ways to increase heat production. This is one reason why using the typical equations of calories-in, calories-out,  calculations doesn’t work.

When T3 levels are normal, the body burns energy to stay warm, and muscles function properly and efficiently. When there’s too much thyroid hormone (hyperthyroidism), the body goes into a state where weight gain is almost impossible.  (Ectomorphs)   Too little T3 (hypothyroidism), and the body accumulates body fat with ease, almost regardless of physical activity level. Women especially, put themselves into a hypothyroid condition when they perform so much steady-state cardio.

In the quest to lose body fat, T3 levels can offer both success and miserable failure because of the way it influences other fat-regulating hormones. Women tend to get all the other negative effects of this, which I’ll cover below. Don’t be surprised here. This is a simple, sensible adaptation of a body that’s designed to SURVIVE at all costs.

We Were Not Designed For Endurance

Now remember this, Your body is always focused on Survival, a responsive, adaptive machine that has evolved for survival of one self and its species. If you’re running on a regular basis, your body senses this excessive energy expenditure, and adjusts to SURVIVE/Burn less.  Remember, no matter which way we hope the body works, its MISSION is always survival. If you waste energy running and doing cardio for hours, your body will react by slowing your metabolism to conserve energy. Decreasing energy output is biologically a survival response and optimal for your body.

Your body wants to survive longer while you do what it views as a stressful, useless activity.  Decreasing T3 production increases its efficiency and adjusts your metabolism to preserve energy immediately.  So in english, this means if you keep running, biking, swimming, doing stepmill for hours,  its slowing down your metabolism and destroying your fat burning ability.  BMR is slowly being chipped away.

Nothing exemplifies this increasing efficiency better than the way the body starts burning fuel. Training consistently at 65 percent or more of your max heart rate(which is the old school, Ineffective Fat Burning Zone BS that some coaches/trainers still prescribe) adapts your body to save as much body fat as possible. After regular training, fat cells stop releasing fat the way they once did during moderate-intensity activities. Energy from body fat stores also decreases by 30 percent.  Then your body sets into motion a series of reactions that make it difficult for muscle to burn fat at all. Instead of burning body fat, your body takes extraordinary measures to retain it.  Thats why Running Jane is still looking really soft, her bodyfat levels arent budging.  

That’s not all, You can still lose muscle mass. Too much steady-state cardio actually triggers the loss of muscle.  Doing lots of cardio triggers the release of Cortisol, with heightened and consistent leves of cortisol triggering muscle loss, and promotes fat gain.   Muscle loss leads to a FLABBY physique.  Say goodbye to bone density, too, because it declines with that decreasing muscle mass and strength.

And long term health? Out the window, as well. Your percentage of muscle mass is an independent indicator of health. You’ll lose muscle, lose bone, and lose health.  Scary enough?

When all these factors are put together, these  coordinate a symphony of fat gain for most DIETERS/Runners/competitors after contests. 

After a a few months of 10-20-plus hours of cardio per week, and low calories, fat burning hits astonishing lows, and fat cells await an increase of calories to store. The worst thing imaginable in this state would be to eat whatever you wanted, whenever you wanted. The combination of elevated insulin and cortisol would make you fat, and it could also create new fat cells so you could become even fatter.  

And guess what they try to do to fix it? Double sessions of cardio and starve!

This “cardio craze” is a form of insanity, and its unnecessary. There are better ways to lose fat, and there are better ways to look good. Your Lean body is NOT at the end of a marathon or at the end of an hour long cardio session 1-2x a day.  In fact, it’s  the opposite of using steady-state cardio to get there. The show may be over, and the finish line crossed, but the damage to your metabolism has just begun.

So you've seen the information, you've seen the examples and the science.  Now lets talk about the solution

So how do we fix this?  Get your BMR HIGH!


#1 STOP Starving!  This article is about cardio, but I want to make sure I emphasize to EAT enough calories.  Remember one of the biggest factors of Fat Loss is having a HIGH BMR.  You need to FEED to keep it high.  But dont eat like Ms. Piggy,  Keep your calories in check and in a DEFICIT, just dont go below your recommended deficit amount.  You do need a slight deficit to burn fat but not a huge DEFICIT.   Its always better to EAT a bit more and Burn more via Busting your ass, then it is to Starve/restrict.   Having a higher BMR + Intense workout = Awesome Results.  For example a woman with a BMR of 1,500 busting her ass in her workouts could be burning a total of 2,000-2,300+ a day.  Thats why I say Keep your BMR high by Eating Right, then KILL your workouts.  Now Im going to explain more below.  

#2  LIFT weights.   Stop doing steady state cardio!    Low Intensity Cardio Kills your metabolism.  You need to INCREASE your metabolism.  To get a hot, toned, sexy body you HAVE to lift weights.  Lifting weights not only helps you build/maintain muscle while you're on a caloric deficit,  it helps you burn fat.  

Next time you go to your gym I want you to pay attention to it, Look at the cardio area and youll see thats where all the FAT people are.  Look at the weight training area and youll see thats where all the FIT people are.   

Girls Lifting  is how nice legs, butt and arms are made.   This is the foundation of that bikini body.  

Guys Lifting is where big pecs, big guns, 6 pack abs(only if nutrition is dialed in),  cobra spread lats, V taper, The Adonis Effect is MADE.  

The more muscle you have the more calories you burn even at rest.  

EPOC aka Afterburn.  Weight training has an afterburn effect that traditional cardio doesnt.  That means that your metabolism is revving higher for 24-72 hours later from your weight training workout.  Studies have shown up to an extra 10% calories burned.  So that means a woman who had a BMR of 1,500 cals a day, just bumped her BMR up to 1,650 a day, and that doesnt even include how much she burns from her next workout.   Can you say YAY!  More fat burning!  The more calories you're burning, the more fat you're losing.   Make Sense?  Good.  

Now when I say lift weights, I dont mean F'n Barbie weights!  I mean LIFT WEIGHTS!

You need to be doing Big compound moves  Deadlifts, Squats, Lunges, Bench Press, Shoulder press, pullups, rows.  You need to do them with HEAVY weights and INTENSITY.  You need to be sore pretty much ALL week.  If you're not, you're not challenging your body enough to create change.   You have to challenge your body to make it change.  

There are honestly MILLIONS of ways to do this you can Google "Workout Splits" and get tons of options

From splitting the body parts up and doing one bodypart a day

Mon Legs,

Tues Chest,

Weds Back,

Thurs shoulders,

friday Arms,

Sat abs,

Sunday rest

Doing a 3 day split

Monday Legs(Quads, Hamstrings, Calves)

Weds Back/Chest

Fri Arms/Shoulders

Sat Cardio

Doing Total Body(all bodyparts) 3x a week.  

Monday Chest/Back/Legs/Shoulders/Abs/Arms

Wednesday  Chest/Back/Legs/Shoulders/Abs/Arms

Friday  Chest/Back/Legs/Shoulders/Abs/Arms

Theres no magic, the key is INTENSITY.   Go heavy, Go hard, Get it done Quickly!

H.I.R.T  It!!!  High Intensity Resistance Training.  Group 3-4 exercises together and do them back to back.  Keep rest periods short.  Repeat.  

For Example:

Leg day (you should be struggling on the last couple reps of each move if the weight is correct)

10 reps each. Barbell Squats,  Dumbell Step ups, laying hamstring curls. Rest 90 secs.  5 rounds.  

10 reps each. Barbell walking lunges, Dumbell squats, Stiff leg deadlifts. Rest 90 secs.  5 rounds.  

The most important aspect is INTENSITY.  Lift Heavy, Work hard, Limited rest periods.  You're in the gym to make improvements not Fucking socialize.  So GET to work!  

This saves time, melts fat, and gets you an Afterburn

#2 HIIT it!   No more long boring cardio workouts.  The body is NOT designed for endurance.  We are the ONLY dumb animal on this planet that does 26.2-100mile runs.  We are not supposed to be training like this.  We are designed for short, intense bursts followed by a recovery.  So instead of doing long ass boring cardio, do HIIT.  High Intensity Interval Training.   The BEST source of HIIT is Sprints.  Track sprints, field sprints, hill sprints.  You can do HIIT even on the damn treadmill and elliptical.  But I would recommend outdoor because it has a higher calorie burn effect and EPOC/Afterburn. 

When it comes to runners you see 3 kinds....The average Jane who runs distance or hours on treadmill tends to be soft, flabby, undefined due to the high bodyfat levels and little muscle.  The top level athlete marathon runners are lean, but emaciated, old looking, sucked up, usually have NO ASS, and are just bones.  And then you have the top level sprinter, lean, toned, great physique, girls have GREAT ASSES, young looking and very athletic.  


The Sprinters have awesome physiques because their entire training revolves around HIIT and they do Resistance training.

Example Sprint workout

Go to a Football Field/Track  Sprint 100y/100m.  Sprint means F'n Sprint, not run fast or jog.   It means Full SPEED all out Sprint! Bust your ass!

Walk back.

Repeat 10-20x.




Now stretch and go home and enjoy life.

You workout was done in 10-20mins!  Wow!  Isnt that awesome!

So as you can see doing long boring cardio is NOT how Lean, Toned/Ripped(guys) bodies are made.  They are made from High Intensity Training and Good adequate nutrition.

So next time youre planning on your workout, know AHEAD of time what you're going to do, write it down, plan your MADNESS and kill it!

Your Swimsuit body is waiting for you to put in the WORK.

There is no easy way, if you want the body you HAVE to do what it takes.  It doesnt take alot of time, but it does take alot of discipline.

Discipline is the bridge between where you are now and where you want to be.






So get off the Fn treadmill and Lift some Weights and do some sprints!


Committed to cutting through the crap and giving you the REAL info

Daymond Sewall

Follow me on facebook for daily inspiration/information to improve your life

I hope you enjoyed the blog

Check out our page 

Find out What foods to eat to MELT FAT, and get WEEKLY workout plan thats Updated weekly at
Hits: 3806

Posted by on in Uncategorized
Gonna be real here so if you're soft DONT read this....If you cant take hearing the truth, then click your back button.  Im about to slap your face with the truth, so if you're weak stop reading now.  There is no arguing, the truth is the truth and it sometimes stings.

But sometimes it takes a harsh slap in the face for MOST people to open their eyes and SEE.








I'm a fitness business owner and I specialize in getting people Toned/ripped/weight loss. But one of my biggest passions is educating people about nutrition and its effects on the body and disease, and sometimes slapping them in the face so they WTFU.

My intent is not to talk down to you, it's tough love to wake you up, to open your eyes. stop playing the victim and take control.

One of the things I've noticed in America is that ALOT of you are very overweight. And the ones that aren't really overweight in a scale sense, have super high bodyfat levels.  Meaning just because your scale weight isnt high, doesnt mean you're safe,  your BODYFAT levels are still high.  You could be average looking but obese from clinical standards.  I see it ALL the time.

I've also noticed the the great majority of people like to play the "Victim"  Like they are not in control, like they are a victim to bad genes or bad circumstances.

But the FACT is you are not the Victim, YOU ARE THE CAUSE.  Thats right, YOU not your genes, not your circumstances, just YOU.  You control how you REACT to circumstances, you control the foods you eat and how you invest your time.

One thing you ALL need to understand is EVERYTHING that's WRONG with your body, your health, your confidence, self esteem, etc, is ALL DIET related.

If you have diabetes, you eat like crap. You over consume processed/Refined carbs that's spiking your blood sugar and insulin.  To the point that you have damaged your body and your body started to resist insulin and you become diabetic. Thats Diet related.

If you have high blood pressure, your diet sucks and you're super lazy. Diet related.

If you have High Cholesterol, your diet sucks and you're super lazy.  High cholesterol actually isnt coming fromt he cholesterol in your foods either.  bet you didnt know that huh?  Its actually MANUFACTURED by your BODY as a Bandaid to repair the DAMAGE your diet is doing to your arteries.  The damage being done by overeating foods that spike your blood sugar and create inflammtion which comes Mainly from Refined/Processed foods.   Not from the Cholesterol in foods, if you think this you are wrong, if your doctor thinks this FIRE them, thats the OLD school theory.  The REAL cause is The bread, pasta, soda, candy, donuts, fast food, restaurant food, the Sugar or creamer you put in your coffee, icecream etc.   Cholesterol DIET related.

Watch this vid from DOCTOR Glidden to learn more

Heres another article from a Cardiac Surgeon of over 25 years admitting they have been wrong all along

If you cannot see the lines in your arms, legs, stomach or abs(guys), your bodyfat is TOO high.  You already have abs, muscles, the lines in the arms, legs and stomach,  EVERYONE does, you just cant see it because its covered by a layer of FAT.  You're actually SUPPOSED to be Lean and Toned.  (80-100 years ago the avg woman weighed like 115-120lbs MAX, Guys weighed on avg 150lbs) But through your POOR diet and sedentary lifestyle you gained fat covering up all that muscle tone/lines.  Excess Bodyfat ONLY comes from OVER CONSUMING of Food/calories, its NOT GENETIC.  If your parents are fat and you are fat its NOT because they passed the Fat genes on to you, its because you adopted the SAME awful eating habits THEY HAVE and you too got FAT. Its from OVER CONSUMPTION.  So your bodyfat is Diet related.

Even cancer has been proven to be a DIET related disease.  I know the whole world wants to play victim to this one, we have all lost loved ones to this disease.  But the FACT is this is a LIFESTYLE caused disease and it stems from primarily our DIET.   How? Cancer ONLY grows in an Acidic Environment, whats the biggest contributing factor to acidity?  DIET.  The same foods making you fat are also creating an Acidic environment which is optimal for cancer growth.   Also being NUTRIENT deficient makes your body break(disease), if it is not getting the adequate amount of Vitamins/minerals DAILY it cannot Function/prevent/heal itself.  What causes nutrient deficiencies?  DIET.  Not eating the right foods to replenish and eating the WRONG ones that Deplete the body of these nutrients.  Cancer is also FUELED by sugar(all carbs/flour break down into sugar in the system).  What do most Americans LIVE off of?   Processed CARBS/Sugar!!!  Those foods are what Cancer FEEDS off of to GROW.

Dont want to create an environment for cancer growth?  Dont want it to grow/spread?  then DONT feed it!  Dont put your body in an acidic state!   Dont let your body become depleted of vital nutrients.  Stop eating JUNK/Sugar/Processed/refined crap!  And start eating WHOLE healthy foods like VEGGIES.  Juice Veggies for the fastest way to replenish.


We have ALL lost loved ones to this disease, including myself, thats what sparked my research and passion to share all the latest science and studies with you.  So you can keep trying to Play the Victim, keep crying and complaining and live in denial that Cancer is caused by our lifestyles/Nutrition, but the fact is its been Scientifically PROVEN.  Science is Science.   Deny all you want, the PROOF is PROOF.  I know you dont want to believe its that simple, I know you want to feel like your loved one was a victim.  And its ok to feel that we NONE of us KNEW this just a few years ago.  This is all NEW information.  Thats why Im slapping your face so you see it NOW!   So either you Learn, Improve and apply or you can risk developing this disease too.

Here is a paragraph from the CDC, Center for Disease Control and Prevention  "Chronic diseases – such as heart disease, stroke, cancer, diabetes, and arthritis – are among the most common, costly, and preventable of all health problems in the U.S."


Now lets think about that word "Preventable",  what does that mean?  That means WE are in control!  How are we in control?  Because we control what goes in our MOUTHS.   We control whether or not we sit on our ass and watch tv everyday or if we work off our asses in the gym.  But the PRIMARY contributing factor is our DIET.  Cancer, DIET related.

Third world countries with limited Health care are OUTLIVING us, they are NOT getting cancer at the rates we are.   Why is that?  Because their diets are made up of primarily organic produce not the refined/processed crap you're eating daily.

100 years ago in American people ate more natural/organic foods, diets rich in Fruit, Veggies and animal proteins.  They ate less grains, flour, sugar.   Back then the cancer rate was like every 1 in 30(depending on info).  Over the last 100 years our DIETS have gotten awful, full of fake/refined/processed/chemically laden food, we have fast food and restaurants serving crap EVERYWHERE.  People are lazy and dont know how to cook so go out to eat instead of make their own foods.  Their homes are full of foods that are highly processed and have 10-50+ ingredients that are destroying their health.  They are eating foods that are like a slow form of rat poison.  Now the number of people who will get cancer is 1 out of every 2-3 people!  Look to your left, Look to your right, or look in the mirror, one of you is going to DIE of this disease.  Unless you change your lifestyle.

Live in Denial and you will DIE because of it.  Cancer is DIET related.

Your insecurities, Your Low self esteem, Low Self Worth, and hiding behind your clothes and in the dark when naked, are all caused because of what you PUT in your mouth. You aren't happy with what you see in the mirror and in photos and it's all because of the poor food choices you have been making.  Your poor food choices have made you lethargic, unhealthy and FAT!   So Insecurities, Low confidence levels, file under Diet related.

Your low energy levels, brain fog, moodiness.  Everytime you open your mouth to stick a fork in it creates a chemical reaction in your body.  It turns on genes, turns off genes, it releases certain hormones, inhibits some, it affects your blood sugar levels, it either supplies nutrients or STRIPS nutrients from your body.  Every meal is either making you MORE energetic and Healthy or its destroying your health and making you lethargic, slow, clouding your thinking and lazy.  Energy and your Mental focus, All diet related.

Your bad skin, acne, eczema, psoriasis, frequent sickness, digestive issues, bloating and the majority of all problems with your body come from primarily a jacked up digestive tract.  80% of your immune system is in your GUT.  When you're diet sucks, you're damaging your gut and food and bad bacteria leak into your blood stream causing inflammation which shows up in many different ways.  This is known as Leaky Gut.  Gluten/Sugar being the top culprits of this.  Skin disorders,  DIET related.

Your skin is the LAST organ to receive nutrients.  So if you're aging badly and quickly, wrinkling prematurely, thats a sign your body is severely depleted of minerals/nutrients.  Which means internally your organs/body is depleted as well.  Ever notice how people that juice have great skin?  (Thats because they get TONS of essential nutrients to the cells in daily).   Wrinkles, DIET related.

Your high bodyfat levels are a sign that you're abusing your body nutritionally. Your over fed but undernourished.  You're eating WAAAY too many calories from bad foods, that have little to NO nutritional value.  When your body is nutrient deficient is can also spike cravings because its starving for nourishment.  Bodyfat, Diet related.

Your family members who have died from Cancer, heart disease, diabetes, stroke, ALL had poor nutritional choices accumulated over time that literally KILLED them.  I know you dont want to belive it,  most of you panzies think that we are Victims to these diseases but science has proven these are ALL DIET related diseases.  And happen to be the top Killers in America.  You dont need to worry about dying in a car accident, getting shot, getting blown up, getting stabbed,  you're already dying.  You're killing yourself with the food you keep stuffing in your face.  This is called "Suicide by food".  Chronic Disease Death, diet related.

Now just because you have these diseases in your family does NOT mean you're destined to as well.  These are NOT hereditary!

These diseases are 100% preventable and they are ALL CURABLE/REVERSIBLE.

Now if you EAT poorly and you're lazy just like your family members are/were, you too will get fat/fatter, develop one or more of these diseases and die.  Your body can only take so much abuse before it breaks.  Just like a car that needs an alignment,  your wheels are getting damaged DAILY and before long the tire is going to POP.   You may be lucky enough that its a small one and you can pull over and change the tire, then go to the shop to get your alignment fixed(diet).  But some of you WONT be that lucky, your tire is going to EXPLODE sending your crashing into a pole and catching on fire(death).  It all depends on HOW much you've been abusing.

But if YOU break the cycle and learn how to EAT the right way, how the body was designed to eat, giving it the micronutrients and macronutrients it needs on a DAILY basis, and you're Active, you will Break the cycle.  You WONT become just like your Mom/Dad/Grandparents.  You wont develop these diseases.

You will be Leaner, happier, healthier, and prevent chronic diseases.

But if you drive down the same road as your family members you're going to end up at the same cemetery.  Every bite you take is either digging your hole, or will have smiling skipping you through the park.

Now understand this, MOST of you that are heavy/obese/ aren't this way just because you're purely lazy and making bad choices.  Sure thats part of the reason, but You have DEEP seeded emotional issues you need to deal with. Usually stemming from childhood.  Parents that neglected you, abused you, abandoned you.  Or maybe you were just not taught the most important Life Skill, How To Eat Right, and you were the fat kid that always got picked on.  Whatever your issue is, You're using food for comfort/instant gratification/stress relief.

Hows that behavior working for ya?

As you can see ITS NOT,  it's this action that's making you FATTER and literally ruining your life even MORE.  Thats kinda like Shooting yourself in the foot, over and over and over again.  Insanity?  I think so.


You're hurt, angry, upset and using food to deal with those feelings you're hanging onto subconsciously, but EATING isnt going to CURE it.  Stuffing your face like ms piggy isnt going to fix the fact your Dad was never around.  Its not going to fix the fact your husband cheated on you.  Its not going to fix the fact you were abused by your uncle.

The ONLY way you are going to FIX this issue is to DEAL with it.

You need to DEAL with the emotion/problem/issue because it will stay with you subconsciously FOREVER until you do.  You will be an emotional WRECK for the rest of your short life(cuz you're gonna die quickly eating the shitty foods you eat daily), unless you DEAL with your past.

Now lucky for you I have the process you can do at HOME on your own time to get this ball rolling.  Just read this and DO it.

Sick People.

For those of you with disease already, you DONT need drugs.  Drugs are NOT going to cure you, they ONLY manage your symptoms.  To get rid of your disease You need to change your DIET/LIFESTYLE.

As you have been reading DIET is the number one contributer and cause of disease.  You dont have a Statin Deficiency, you dont have a Metaform deficiency,  you have a Shitty lifestyle, poor eating habits and you're sedentary.  Doctors have ZERO to a very limited education in nutrition.  They honestly know NOTHING about nutrition.  As matter of fact the typical Doctor STILL tells their patients to eat Wheat.  Well if you have been staying up with the latest information, Wheat is actually Toxic and one of the MAIN contributers to these Diseases.  So dont take nutrition advice from your doctor.  All they know how to do is write prescriptions and do surgery.  And thats how the Pharmaceutical companies like it.  Thats why the groom them starting in school.

Plus Doctors can't make a living telling you to Eat Clean, workout and Juice vegetables.  They make their money for their Big homes, fancy cars by doctors visits, surgery, prescribing drugs, chemo etc.  They would be broke if you were healthy and didnt have to come see them because you were eating healthy and working out.

Keep in mind/remember these drugs they prescribe are also drugs you would have to take for LIFE because it doesn't cure, it just manages symptoms. But you will STILL DIE from these diseases.

Wanna see the proof?

Lets look at the facts.....last year we spent $2.7 trillion on healthcare. The MOST in the WORLD, yet we are still ranked somewhere around 50-51st in life expectancy.  Over 50th in the WORLD!  And we are supposed to be the most developed and one of the wealthiest nations??!!

In 2012 1.5 million people DIED from DIET related diseases like cancer(572,000), heart disease(About 600,000), diabetes(25,800,000 diagnosed.  another 7 million have it but undiagnosed), stroke kills 130,000 year but 795,000 people have a stroke each year. Just last year!   These are all Preventable!  Diet Caused Diseases.

ALL people on those Death stats were USING those drugs, getting chemo, and using the typical conventional medicine route.   Does it look like Drugs work????!!!!  F NO!!!

Im telling you Drugs arent the Answer!  A pill is not going to improve or save you.

Last year there were some that survived. Some reversed their disease. Some didn't make it on that list.  Some that survived their Cancer.  Some that reversed their diabetes.  Some that reversed their Heart Disease.  ALL Without drugs/chemo.  How is that???

Because those are the ones that changed their lifestyle! They started eating HEALTHY. They started working out! Some started juicing(fastest, best way to get the nutrients to your cells). They started living and treating their bodies BETTER.  They started making THEMSELVES a priority.  They started making better food choices, saying no to the process/refined junk.  They started getting active and moving their bodies.  They started treating their bodies better and guess what?  Their body started to HEAL!

Your body can heal itself! But only if you give it the essential nutrients it needs to fight the disease.  It needs essential vitamins/minerals DAILY to function properly.  It needs these to have a strong immune system.  It needs these to get your body working like its designed to work.  It needs these for Energy, repair of hair, nails, skin, muscles, bones and health.

Id HIGHLY recommend watching the movies on Netflix "Food Matters"  and "Hungry For Change".  Also online you can find another awesome one on cancer called "The Cure Is.."

So what does all this info mean?

It  means The ANSWER to ALL your health, body issues, insecurities , weight problem, disgust you see in the mirror is All CURED in your kitchen.  Your kitchen is your natural Pharmacy.  Your kitchen is where Beauty begins.  Your abs are made IN THE KITCHEN.  Your Toned Body is Made in the Kitchen.  Your Health is made in the Kitchen. Your kitchen is what is going to develop confidence, self esteem, self worth, quality of life, sexiness, a great sex life, and pleasure when you look in the mirror and see yourself in pictures.

"Food is for Fuel, NOT pleasure"

"Stop rewarding yourself with food, you're NOT a dog"

"You can LIVE in the gym, but if you're not eating clean, you're wasting your time."

"Nutrition is where 80% of your results are going to come from"

Stop looking for food as pleasure and start seeing it as fuel. See it as a tool used to get you fit.  It is the answer to all your bodies problems.  See your relationship with food as a business transaction to get the life you want.  Reward your body with the foods is is DESIGNED to eat, and it will reward you with happiness, energy, great sex, good skin, great hair, strong bones, beautiful muscles and a smile that you cant wipe away.

You are NOT a victim of bad genes. You are the CAUSE of your current state.  Everything you have RIGHT now is the result of your past and current actions.  In other words its ALL YOUR FAULT.  Even the outcome of tragedies is YOUR fault.  You choose how you react to them which creates your RESULTS.

Once you accept that YOU are in control, and that YOU create your Body, Life and Future, you will be EMPOWERED.  Then you can CREATE what you DO want.

Bodyfat doesn't appear out of thin air, it only has one entry and that's your mouth.  YOU control the way it looks, feels, and performs.  Put good foods in your mouth and your bodyfat will disappear.

Want to lose the fat? Then stop putting foods that make you fat in your mouth.

Cuz if you keep eating like a pig, you're gonna keep looking like one.

You only get one body and it's care and maintenance needs to be your number 1 priority.

It begins with food.

It begins in your kitchen. That's the foundation of a gorgeous home youd like to build.  Its like the roots of the beautiful flowers you want to grow.

So here's the #1 Golden Rule of improving your body Aesthetically and its Health.

NEVER keep junk in your home. EVER. If its in your home you will binge on it, you will eat it.   These foods are DESIGNED by the food companies to be ADDICTIVE, so you love them, crave them and buy more.  But eating these foods is like swallowing a bottle of pills, it's suicide. Suicide for your confidence, self esteem and life.

If it came from a factory, box, bag, was man made and has more than 1 ingredient it's poison to your body. Don't eat it.

These foods include sweets, sugar, candy, soda, breads, muffins, cereals, pasta, frozen dinners, and ALL foods that come in pretty packaging that are Man Made.


Step #2 ONLY keep good foods in your home.

What are good foods? Good question, it's simple.

Good foods are those with 1 ingredient. Foods made by nature.

If it came from a plant, tree, ocean, or had a mom, you can eat it. It's good for you.  These foods are what our bodies have been designed to eat.  They provide the nutrients, vitamins, minerals our bodies need to function properly.

Good foods are colorful Veggies, fruit, wild caught fish, Grassfed beef, nuts, seeds etc.

Fill your fridge and counter with foods like this!


Along with some good animal protein


When shopping, Rule is stay on the outside of the grocery store. The isles are where the processed junk is.

Remember Your body is in your control. Being fat is a choice. Being sick is the result of those choices. But being Fit and Healthy is also a choice.

Here is a quick 11 Secret steps to get you Fit

If you ever have questions feel free to msg me. Add me on Facebook cuz I post informational/inspirational tips daily.

Committed to Informing and Inspiring you so you can live BETTER

Daymond Sewall

Check out the NEW page 

Find out What foods to eat to MELT FAT, and get WEEKLY workout plan thats constantly evolving at
Hits: 3625

Posted by on in Uncategorized

Did you know Belly fat is primarily from having high Insulin levels? 

High Insulin levels are caused from high blood sugar from eating highly processed foods/ Flour(wheat) products/ sugar(high fructose corn syrup, sucrose etc). 

So if you have a belly, a muffin top, love handles on the sides or back, or a belly button that looks like a donut, you have a history of high blood sugar/insulin levels. From eating donuts, candy, soda, bread, even Whole Wheat bread, chips, cereal, pizza and all other Man Made processed carbs/foods. 

"Scientists are also learning that belly fat pumps out immune system chemicals called cytokines — for example, tumor necrosis factor and interleukin-6 — that can increase the risk of cardiovascular disease by promoting insulin resistance(type 2 diabetes) and chronic inflammation(leads to heart disease, cancer)"- Harvard Health Publications

So your belly fat isn't just belly fat it releases harmful chemicals and hormones in your system that is damaging your cells and leading to chronic diseases. 

One of the keys to Burning Fat is keeping your Insulin levels low. You do this by eating ONLY low glycemic carbs/complex carbs. 


These kinds of carbs are like quinoa, gluten free oats, yams, veggies, berries etc. 

But always eat your Protein First. (Wild caught Fish, grassfed beef, pork, chicken, eggs)

So keep your insulin levels LOW and your belly fat will get LOW. 

You're welcome!

Hits: 2873

Posted by on in Uncategorized
Have you Ever heard of Leaky Gut? Have you or someone you know been diagnonsed with autoimmune disease, ance eczema, psoriasis, allergies, inflammatory bowell disease? 

These symptoms are a sign of Leaky Gut. 

"Leaky Gut Syndrome is a gastrointestinal disorder in which the intestinal lining of the digestive tract becomes more permeable, or “leakier,” than normal, due to repeated irritation. The small intestine is designed to allow tiny particles of digested nutrients to pass through its wall and into the bloodstream. These are then distributed for use throughout the body. But due to a variety of causes, the intestinal wall can become more permeable and allow larger, LESS digested particles and TOXINS to pass through—causing Leaky Gut Syndrome. The body then recognizes these particles as foreign “invaders,” and the immune system attempts to FIGHT them off—which can set the stage for various autoimmune disorders."

Its said that 80% of your immune system is in your GUT. This is your first layer of defense against the Bad bugs, toxins, parasites, disease. By eating the wrong foods you can create an imbalance and even damage the gut lining which results in these conditions I just named and the ones below. 

"Conditions Associated with Leaky Gut Syndrome 
Acne, Asthma,
Aggressive Aging,
Autoimmune diseases,
Celiac disease,
Chronic Fatigue Syndrome,
Crohn’s disease,
Cystic Fibrosis,
Dermatitis, Eczema,
Food Allergies, Hives,
Inflammatory Bowel Disease,
Irritable Bowel Syndrome,
Multiple Chemical Sensitivities,
Multiple Sclerosis, Malnutrition,
Ulcerative Colitis."

Even Chronic Diseases are on this list too. But we arent going there on this post. 

Most people arent aware of this, this is why I'm educating you. If you go to a dr with a skin condition they are going to prescribe a drug to deal with the symptoms, but it doesnt fix the CAUSE. And these symptoms are a sign that your digestive tract is Jacked. Fix your gut, fix you symptoms. 

There a few things that cause Leaky gut including:

Alcohol and caffeine, which irritate the gut wall, this includes cokes (diet and regular), chocolate, coffee, and cocoa.

Chemicals found in processed foods (dyes and preservatives), wine, vinegar, soy sauce, tofu, etc.

A diet high in refined sugars and other carbohydrates (e.g. candy, cookies, sodas, processed foods and white bread).

Foods contaminated by parasites (pork, chicken, fresh water and hatchery fish).

Antibiotics use-this causes an overgrowth of fungi (yeast) in the gut due to the immune suppression that occurs.

Ingestion of animal products that have been given hormonal and antibiotic treatments.

NSAIDs (non-steroidal anti-inflammatory drugs). advil, ibuprofen etc

Gluten. The Flour of todays wheat is packed with a super Gluten that cannot be broken down by most of our digestive tracts and this gluten goes on to destroy our guts and leads to Leaky Gut. Gluten/Wheat is in EVERYTHING. from bread, baked goods, cereal, pizza, sweets(alot of candy has gluten/wheat), pasta, breaded and battered foods. 

So to have great health, skin, weight, digestive tract once again it all starts with eating the proper FOODS. The biggest 2 culprits are Processed Sugar/Flour products. These are the same 2 Culprits that make you fat and create ALL the Chronic Diseases. 

So here is a plan to get your digestive tract/gut in order and strong

#1 Eliminate the foods that Cause. Eliminate all processed foods, refined sugars, and refined Wheat and white flours from the diet.

#2 Clean up your diet and add in more Anti-oxidants. Throw out the bad foods and ADD in more of the GOOD foods like Veggies/Fruit. For antioxidants Some good choices are: carotenoids, B complex. vitamin C, E, zinc, selenium, coenzyme Q10, and herbs. Make sure they are NON GMO and organic is preferred for fruit and veggies

#3 Probiotics. Re-establish a Good bacteria and Good ecology of gut flora. 

#4 Digestive Enzymes. To aid in proper food breakdown. 

#5 Guzzle. Drink 1-2+ gallons of purified water daily. Hydration helps with ALL bodily functions and especially the functions of your digestive tract. 

So there you go, we covered what Leaky gut it, what is causing it, its symptoms and how to fix it. 

Who loves ya???!!!

You're welcome! 
follow me!
Hits: 2779
When it comes to food labels, manufacturers are very good at finding the loopholes in labeling laws and requirements, and subsequently very good at pulling the wool over YOUR eyes.  We have all being tricked and lied to.  Like I always say, If they have to claim something healthy on the label, theyre USUALLY hiding something.  They know that their food is actually BAD.

So lets talk about these loopholes....One such loophole is the manufacturer's ability to claim "zero" grams of fat, or zero grams of trans fat, or zero calories on the label, when in fact the product does indeed contain plenty of fat, trans fat, and/or calories.

(Keep in MIND you DO need Fat in your diet, just not Trans Fat)

Here's the law, and how food manufacturers get around it Zero grams of fat or zero grams of trans fat:  As long as the food item has less than .5g of fat or trans fat, respectively, the label does not need to claim their existence on the label.  In fact, the product can even legally market "Zero grams of fat!" or "0g of trans fat per serving!"

More on why this is a HUGE problem, and how food manfacturers deepen this loophole in just a minute.

Zero calories per serving:  As long as the food item has less than 5 calories per serving, it can be rounded down and labeled 0 calories.
Deepening the Loophole with Unrealistic Serving Sizes

While .5g of fat or 5 calories may not seem like a big deal, remember that these values are "per serving", and while an entire package, box, can, or bottle of a product may contain hundreds of calories and loads of fat/trans fat, as long as they can divide that package into small enough servings to meet the calorie and gram requirements to claim zero, it's legal.

Legal AND deceptive as hell.

I don't know about you, but I get angry when I see food manufacturers outright LYING to consumers on their labels and in the nutrition facts.  They are SO SHADY! Some of these products should change the Nutrition Facts header to "Nutrition Lies" and it'd actually be a lot more accurate.

Here are some of the top Violators

1. Cooking Sprays and Butter Sprays - Cooking sprays are labeled as fat-free but their first ingredient is oil, which is 100% fat.  How in the world can this be?  Well, the serving size is 1/5th of a second.  What?  Last time I used a cooking spray (some of the organic ones are useful) it took about 3 seconds to lightly coat the surface of the pan.  Well, according to the manufacturer, I just used 15 servings.  Keep in mind as long as you're using a Healthy version(Olive Oil), then this is ok.  Im just pointing out how shady food companies are.  If they do this with cooking spray, just imagine what theyre doing to the foods that are REALLY BAD.

Bottom line, no one uses the ridiculous and absurd microscopic 1/5th of second spray suggested serving, which isn't nearly enough product to be of practical use.

Cooking sprays aren't fat-free...they are nearly 100% fat.  In my example above, a realistic serving actually contains around 5 grams of fat and 45 calories.  A far cry from the 0 number reported on their nutrition facts.

Same goes for butter sprays, which are 90%+ fat in most cases.  For example, one popular brand of butter spray contains over 800 calories and 90g of fat per bottle, yet it's labeled as a fat-free, calorie-free product!  Yeah, right!  These you need to be aware of because these usually contain a ton of other harmful ingredients(ex: soybean oil, soybeans are Genetically Modified).  So stay away from these.  Occasional use is ok.  Daily use is not.

The serving size?  One spray.  Let's get real one is using one spray, or five sprays, or 10 sprays.  In fact, twenty-five sprays equals just one teaspoon, when the servings size for regular butter is 1 tablespoon.  When you balance out the serving size to be the same as a serving of butter, you're looking at 75 sprays to get the same amount.

Coconut oil is a better choice.  You can control the portion size better because its a waxy substance before heating. 

2.  Artificial sweeteners - Not only are artificial sweeteners bad news for you health, but they're also a top violator of "calorie free" deceptive labeling practices.  Many brands of artificial sweeteners use maltodextrin and/or dextrose (which is pure sugar) as fillers in each packet, and each packet can legally contain up to a full gram of sugar and 5 calories and still be labeled as calorie free.

I've seen people put 3 - 5 packets of this stuff in their coffee...hardly calorie free and even worse, maltodextrin and dextrose are two of the biggest insulin-spiking carbs around -- the entire reason people choose artificial sweeteners over sugar in the first place!   Shady Food companies!

3.  Any food that contains "partially hydrogenated" oils in the ingredient list, period.  Bottom line, you should have a zero-tolerance attitude toward trans fats.  They are the most health-derailing nutrient known to man, and you should be truly consuming ZERO grams per day.

If a product claims "Zero grams of trans fat per serving", especially if they speficy "per serving", they are almost always playing the serving size game and you're very likely to see partially hydrogenated oils on the list of ingredients when you flip the package over.  If so, avoid it like the plague.

4. Any food that contains Wheat Flour.

This is the BIG one that REALLY pisses me off.  Foods that contain Wheat, enriched wheat flour, bleached wheat flour and even WHOLE WHEAT flour claim they are Heart healthy, help you maintain a healthy weight, improved digestive health etc.  We have all seen it.  And 50-1000 years ago this WAS TRUE.  But these scamming food companies are still using these old school health claims even though they KNOW that the Wheat today is HYBRIDIZED and biochemically TOXIC to the human body now!


This new modern wheat may look like wheat, but it is different in three important ways that all drive obesity, diabetes, heart disease, cancer, dementia and more.

  1. It contains a Super Starch – amylopectin A that is super fattening.  This super starch SPIKES your blood sugar WORSE than pure sugar!  Yes Im speaking about WHOLE wheat bread.  2 slices of Whole Wheat bread Spikes your blood sugar HIGHER than 2 tbsp of pure sugar!   High blood sugar leads to HIGH insulin release.  Which leads to Fat storage and poor health.  Does that sound healthy?  I think NOT!

  2. It contains a form of Super Gluten that is super-inflammatory.  We have all heard the horror stories of gluten.  But what you may not know is that Gluten inflammatory responses arent always in the digestive tract via bloating gas etc.  Inflammation also shows up in many ways throughout the body like frequent sickness, eczema, dermatitis, lethargy, depression, infertility, joint pain, muscle aches, autoimmune disease.

Here is a video teaching why gluten is bad

3.  It contains forms of a Super Drug.  This super drug is called Gliadin that is super-addictive and makes you crave and eat more.   Gliadin triggers the same opioid receptors in the brain that Heroine does.  Thats right, it has the same response as heroine.  So this causes addictive eating behavior including cravings and bingeing.  Food companies KNOW this and are still marketing it to you.  

Now with all the evidence that Wheat spikes your blood sugar/insulin, has a Super Gluten and is highly addictive and makes you crave and binge more, does it sound like a health food?  I think not!

For more info

So beware of all these protein breads, like P28, California lifestyle they ALL contain wheat.  I have found a better source of bread that bread is Julian Bakery.  They make their bread from Almond or Coconut flour and are lower calories and wheat free.  you can also find these at health food stores like Mothers

Beware of the food companies. The best way to avoid foods that are bad for you is to stay away from foods with health claims on the label.  They are usually hiding something bad.



The lesson of today is to DONT believe the LIES!  Keep in mind food companies only have 1 goal in mind and thats to SELL products and increase their profits.  They want you to become an addict.  They want you to binge.  They dont care about your health.  They just want to make more money.

So instead of making their pockets and your waistline fatter, you should be supporting your local farmers.  Make your local farmers pockets fatter.  Organic is best, but if you cant afford it conventional is still better than buying these Man Made/factory made products.  Just make sure you guzzle alot of water and sweat daily to help your body flush the toxins.

Your diet should consist of Veggies, Fruit, nuts, seeds, Animal protein, etc.  All the foods that have 1 ingredient.  Foods created by Nature.  Foods our bodies are designed to consume.

This is how you avoid the scam in the grocery food isles.  Remember being fit, being lean/toned is all about having low bodyfat levels.  Having a clean diet is the key to having an awesome physique and living a higher quality of life.  So eat Smart.

The quality of your body and the quality of your life is completely determined by how hard you work in your OWN kitchen.

Committed to improving your body and life

Daymond Sewall

Owner Phenomenal Fitness Inc.
Hits: 3126

When it comes to bodyfat there seems to be alot of confusion.  So Im going to point out the evidence/science and explain whats really going on.  Several decades ago Several decades ago the modern world went crazy with its dietary habits. People were told to stop eating fats because they led to weight gain and heart disease. The government was behind this advice as well as the American Heart Association, hospitals, manufacturers of cholesterol lowering drugs,  food manufacturers, dairies and doctors.

Now decades the american population has been getting increasingly fatter and fatter.  The obesity epidemic is continually growing with almost 68.8%(Thats almost 7 out of 10 people) of adults being Overweight or Obese.  Another 25% or so are right behind them.  The majority of these people being Diabetic or Prediabetic. We are the fattest country on Earth.  Heart Disease has risen( around 600,000 die annually).  Diabetes has risen(Diagnosed: 18.8 million people, Undiagnosed: 7 million people,Prediabetes: 79 million people). Cancer has risen(577,190 or more will die this year).  Why?

Well its really simple, its not the Fats that were causing the obesity and heart disease.  The fact that saturated fats is bad for your health has never been proven.  Its all theory.  

Did you know that there are several well known tribes in Africa... the Masai, Samburu, and Fulani tribes... where their diet consists mostly of raw (unpasteurized) whole milk, lots of red meat, and cows blood?  The typical members of these tribes eat 5x the average amount of saturated fat compared to overweight, disease-ridden Americans. 

Despite their very high saturated fat intake, they display extremely low body fat levels, and heart disease and diabetes to natives of the tribe is virtually non-existant.

Now most critics of this example will say that it must be related to superior genetics... however this is false, as when they studied tribesman who had moved out of their native lands and started eating more modern day diets, their blood chemistry skyrocketed with heart disease risk factors.

This is true of certain pacific island countries inhabitants as well. Several studies have shown that certain pacific island nations had VERY high intakes of total fat as well as saturated fat from tropical fats such as palm, coconut, and cocoa. Tropical plants in general have naturally higher levels of saturated fats in their tissues due to the warmer climate.  

Could this just be the kind of misinformation you'd expect from drug companies that manufacture cholesterol-lowering drugs and food giants who make billions selling processed foods.  I think so.  

So What is the culprit?  What is making us Fat and destroying our health?

The answer is simple, since the Low Fat craze began food companies have been eliminating the Fat from the food and adding low-fat, non-fat processed foods.  The main ingredient in these foods is now Flour and Sugar(High fructose Corn syrup).   The TWO main reasons why Americans are battling with weight and health issues are because of FLOUR and SUGAR.  Both of these are Carbs and very bad versions.

 When I say flour Im speaking of ALL forms of Wheat flour, enriched, bleached and yes even Whole Wheat Flour.  When Im saying sugar I'm speaking of all forms but especially Sugar(sucrose) and HFCS(high fructose corn syrup).  Anytime you eat Bread, pasta, muffins, bagels, soda, candy, poptarts, cereals, yogurt and most other Man made/Factory Made foods you're getting one or both of these Fat storing ingredients. 

So why are these bad?  Well once again the answer is simple.  They both spike your blood sugar levels quickly and cause your body to release large amounts of Insulin(fat storage hormone).  We all know Sugar/High fructose corn syrup does this but what most people dont know is that so does Whole Wheat.  

Todays wheat is not the same wheat it was 1,000 years ago or even the same wheat your grandmother ate.  The foods look the same, they still taste the same but they are biochemically different.  

"Yes, gluten is a real problem.  But the problem is not just gluten.  In fact, there are three major hidden reasons that wheat products, not just gluten (along with sugar in all its forms) is the major contributor to obesity, diabetes, heart disease, cancer, dementia, depression and so many other modern ills." - Dr Mark Hyman

How Wheat (and Gluten) Triggers Weight Gain, Prediabetes, Diabetes and More

This new modern wheat may look like wheat, but it is different in three important ways that all drive obesity, diabetes, heart disease, cancer, dementia and more.  Its been scientifically engineered and hybridized.  So its NOT the wheat from 1,000 years ago.  Its completely biochemically changed and toxic to your body.  Here is why...

  1. It now contains a Super Starch – amylopectin A that is super fattening. Two slices of whole wheat bread now raise your blood sugar more than two tablespoons of table sugar.  Now we know high blood sugar leads to high insulin release and high fat storage.  
  2. It now contains a form of Super Gluten that is super-inflammatory.  Inflammation can show up in many different ways inside the body.  Including acne, asthma, IBS, acid reflux, arthritis, premature aging, wrinkles, autoimmune diseases, allergies, high blood pressure, diabetes, heart disease, dry skin, psoriasis, urinary tract infections, muscle aches, limp hair and many others. 
  3. It now contains forms of a Super Drug that is super-addictive.  Its name is Gliadin.  Not only does wheat contain super starch and super gluten – making it super fattening and super inflammatory, but it also contains a super drug that makes you crazy, hungry and addicted.

    When processed by your digestion, the proteins in wheat are converted into shorter proteins, “polypeptides”, called “exorphins”.  They are like the endorphins you get from a runner’s high and bind to the opioid receptors in the brain, making you high, and addicted just like a heroin addict. This is why when you eat foods containing Wheat/Flour it makes you crave and eat more.                                                                                                                                              

   So if Whole wheat does this just imagine what its even more processed versions(enriched, bleached flour) can do to your body.  Its honestly tragic.  

So Why are Americans so Overweight/Obese?  Because the primary staple in their daily diet consists of Flour(wheat) and Sugar products.   Breads, bagels, cereals, starbucks caramel frappachinos, soda, candy, burgers(bread), pasta, yogurt, you get the idea.  

So to sum it up, dont fear the Fats, Fear the Processed Carbs(wheat/flour/sugar).  Pretend you are "allergic" to these and it will make it easier to say no.  Really its the truth because if you consume it, you're going to create inflammation in your body, swell up with bodyfat and mess up your hormonal balance.  So it is kinda the truth.  

How to beat the statistics 

  1. Eliminate All products containing Flour(wheat, enriched, bleached etc) and Sugar(sucrose, High fructose Corn Syrup) from your HOME.  If its not in your home you wont be tempted do eat it.  You are allowed to enjoy these on occasion but they are NOT allowed in your home.  
  2. Keep ONLY 1 ingredient Natural foods in your home.  This means the only foods that should be in your home are the ones made by nature.  The ones our bodies are designed to consume like Veggies, Fruit, Nuts, Seeds, Protein sources(chicken, fish, beef etc).   These are known as "Clean" Foods.  Eating this way is known as "Eating Clean".   When your home is full of Good Food, you will eat Good Food.  
  3. Cook In Bulk.  Pick a day or two each week like Sunday and weds and cook your foods in bulk.  This saves time and keeps prepared food available for grabbing.  This is how Fitness models, competitors, celebrities do it.  
  4. Pack your meals the night before.  Every night pack your food in some tuppaware for the next day.  The avg person will need 3 meals or more to get through the day of work and commuting.  Having food with you thats packed and ready to eat keeps you on track and away from the break room and vending machine.  
  5. Be consistent.  It takes 21-28 days to create a habit.  So although it may be a slow at first and feel different, you will adjust and it will become who you are.  Being Fit and Healthy is a LIFESTYLE.  A Fit Lifestyle entails Eating Clean and Working out consistently.  It needs to be just as normal in your daily ritual as waking up and brushing your teeth.  Like I always say "You gotta work hard in the gym, but you gotta work harder in the kitchen.  The kitchen is where 80% of your results come from"

Getting off these addictive foods isnt going to be easy at first.  It will take 7-14 days to get past the withdrawals, crankiness, moodiness and detox from these foods you've been dependent on.  But after your body cleanses you will feel better, cleaner, more energetic.  You will be tightening up, losing some weight and having an overall better sense of well being.  So no matter how hard it feels at first, just remember that feeling is only temporary and it will pass.  

Your only job from now on is to treat yourself like you are royalty.  Prioritize yourself and your nutrition because your nutrition is EVERYTHING.  Your only job is to Eat. Clean. Good. Food. 

My goal in writing this is to inform people, educate them and inspire them to improve their lives.  Being fit is like living in a different world and opens up many, many more doors.  But most of all it makes you feel confident and you live a higher quality of life.  

Committed to improving your body and life

Daymond Sewall

Owner Phenomenal Fitness Inc

Follow me on Facebook


Hits: 2666
"You cannot out train a bad diet"

Now understand you may be confused by the media, magazines, tv but when it comes to the words "Tone up" "Lose Weight" "Lose Fat" "Get Fit", reguardless of what you currently think is the difference they are the SAME thing.  The media, society, tv, magazines confuse us and use these terms to target certain markets.  Remember its MARKETING.  But when people are really looking to get in shape, lose weight, slim down, tone up, get fit, sculpt their bodies, they are ALL seeking 1 thing, and that one thing is called BODYFAT Reduction.

You see, you already have the muscles, the lines in the arms, legs, and even a 6 pack, everyone does, you just cant see them because they are covered by a thick layer of FAT.  So in order to Lose Weight, Slim down, get fit, or even Tone Up you must burn off that stubborn fat.  How do we do that?  Well #1 is by Eating Right.  #2 is by busting your tail everyday to melt of the fat.

Now we all know that Nutrition is #1, know that it is literallywhere 80%+ of our results come from when we are trying to get fit, toned and sexy.  So what does that mean?  Well it truly means that no matter how much you workout, if you're not feeding your body the Correct way you're not going to get the results you're working for.  And in my opinion, if youre not feeding your body the right way you're wasting your time in the gym.  And I know that you dont want to waste your time, I know you dont want to be shedding blood sweat, sometimes tears for nothing right?

Thats why we are always focusing on teaching you about proper nutrition.

So what is the best way to get the body you want and DOUBLE your results?

Its called a Nutrition Journal!

I am sometimes asked, “Does keeping a food journal work?”  In one quick answer HELL YESSS!!!

Studies show that keeping a Nutrition Journal helps people lose weight.  One study, from the August 2008 edition of the American Journal of Preventive Medicine, showed that the most powerful predictor of weight loss/Toning up success was the number of days each week you kept your journal, the more days you keep track, the more Fat you lose and the more you get toned!  People who kept a food journal six days a week, writing down everything they ate and drank on those days, lost about twice as much weight as those who kept a journal one day a week or less.  Now imagine tracking your food for 7 days EVERY week, imagine how much MORE success you're going to have.  Its astonishing!

So how does it work?

For me and in my experience with my clients as a Fitness Professional and as a Physique competitor,  it’s about awareness and accountability.  A food diary is a constant reminder that you are trying to transform your body, and keeps you vigilant about the foods you eat.  A nutrition journal, also called a food journal or calorie journal, gives you a sense of accomplishment, each meal that you do well, each day that is done completely flawless is a great accomplishment.

Your journal also gives you some structure and accountability, which really helps you make healthy food choices and stay motivated.  The other side of the accountability factor is its a deterrent for eating junk.  When you know you have to write down that snickers bar, icecream, cake, cookies or muffin, you really dont want to have to face that reality.  So it will make you NOT want to eat those foods.  This is called Self Accountability.

It also gives you a record of what you've been doing, so you can learn more about how your body responds and make adjustments.  Otherwise youll just be guessing.  Can you remember each and every oz, gram of food you had yesterday?  Or especially last week?  I think not!  Thats why this simple tool is so useful.

You will learn alot more about food, about yourself, about your habits and all of this will help you learn so you can improve and get the body you want.  Get the life you want.

A few tips:

  • Keep track of EVERYTHING!  Don’t cheat!  When you have a bad day, that’s okay…just write it down.  Seeing your patterns & progress is part of what makes tracking with a food journal so effective!  So be honest with yourself and track EVERY bite.  Like I always say "If you're bitin, you're writin"

  • This includes your Cheat Meals/Refeed Meals.  Track everything!  By keeping a record of this you can see how much is too much, and how much you can eat and get away with without spilling over and looking fat for a few days.  For instance, I know that I can consume about 180-220 carbs and about 1,500 cals on my refeed MEAL without spilling over into fat and actually wake up leaner the following day.  But if I consume more than that, I will be retaining some water and spillover the following week.  The only way you will learn how YOU respond is by keeping a record.   Remember the Cleaner you eat the leaner youll get faster.

  • Write as you go, rather than waiting until the end of the day to record everything.  If you procrastinate, it gets harder and harder.  This is one of the advantages of an online food diary.  If you would rather write it all down, be sure to use a notepad that can fit in your purse or gym bag!

  • Use whatever type of food diary that works best for you. I prefer an online food journal, but some people use a notebook, and others use their Blackberry or IPhone.  As long as you use some kind of food journal, you’re more likely to get results!

  • Write down the TIME, What you had, and How much.  The time is so you can see your habits and to make sure you're feeding ontime.  And always write down how much you had, YES you need to measure.  If you're somewhere you dont have a scale or measuring cup Always over estimate what you're eating.  So if you think its only 4oz write down 8oz because the avg person tends to underestimate how much they eat by almost 50%.  Its best to overestimate than to underestimate.   But you should be packing and preparing your own meals 98% of the time, so you should know exactly whats in them so you can track it accurately.

So there you go!  This is the simple tool that will Double your results!

So get started, even if you dont have a notepad or iphone, dont use that as your excuse to procrastinate, you can write it on anything.  Sticky notes, paper, the note app on cell phone.  What you track it on isnt as important as just keeping track and holding yourself accountable.

Celebrities do this.  Professional athletes do this. Models do this.  Fitness Competitors do this.  So what does that tell you?  These are the physiques that you admire and aspire to be, so if you want to look like them you have to eat, train and track your food like them.

Committed to your success

Daymond Sewall

Phenomenal Fitness Inc.

Hits: 2668

Phenomenal Fitness Inc

Coach Daymond Sewall

Coach Desiree Sewall


Definition Fitness
23282 Del Lago Dr
Laguna Hills, CA 92653

Blog Archive

Definition Fitness OC