Monday, August 21, 2017

3 Tips you can use TODAY to get your body to start burning fat!

It's summer and its hot.

We're all wearing a little less clothing to try and stay cool.

And it's hard to do that while trying to cover up the problem spots a the same time!

But, I'll let you in on a little secret: your body WANTS to burn fat!

The key is to let it!

You see, fat is your body's preferred fuel source. But, these days we eat in such a way as to not let the body do that.

So here are my 3 powerful tips to get your body to burn fat:

1.) Eat breakfast, and make sure it's mostly protein and fat.

- When you wake up in the morning your body has sort of reset itself. Hormone levels are back where they're supposed to be and your body is in fat burning mode. So how can I keep that fat burning going later into the day?

With a breakfast made up of mostly protein and fat. As soon as you consume carbohydrates (especially processed of refined carbs, or sugar, your body shuts off fat burning mode and starts storing fat.

And storing fat is obviously not our goal.

So, for breakfast, put away the cereal, orange juice, and toast, and try having eggs, turkey sausage, and some sautéed spinach! You'll feel fuller, longer, and your body will be incinerating fat all morning!

2.) Trade the long slow cardio for a quick, intense workout of weights and intervals.

- long slow cardio elevates your metabolism and burns fat only while you're doing it. As soon as you step off the treadmill, the party is over and your metabolism goes back to normal. You'd have to be there for 5 hours to burn a meaningful number of calories.

Make your workouts work for you by doing this instead: do circuits of weight lifting exercises with little or no rest between rounds for 30 minutes. Then do 15 minutes of intense cardio (the kind where you're breathing like you're running away from a saber toothed tiger).

You'll be out the gym in 45 minutes AND your body will continue to burn fat at an elevated rate for the rest of the day to try and catch up from the intense workout.

3.) Sleep.

- Yeah, I know, this one sounds too easy. But, what nobody knows is that getting too little sleep, or very poor quality sleep actually impairs your body's ability to process carbohydrates and use them as fuel instead of storing them as fat.

Staying up late, having artificial light in your bedroom (cell phone, tv, laptop/tablet, bright alarm clock) disrupt the quality and amount of sleep you get.

So, go to bed at a reasonable hour, get up at the same time daily. Turn off the tech 30 minutes before bed and read a book or something. You'll sleep better and more.

And your body will be a FAT BURNING MACHINE!!

Hope these three tips help!

I'm offering 10 complimentary Body Diagnostic Session (valued at $99) to people who wanted to read these tips. 

Here's what's included:
- a personalized one-to-one training session
- weight and body fat % assessment 
- nutrition assessment
- personalized nutrition plan I'll e-mail to you after our session
- 3 Action-step plan - so you'll know exactly what to do!

I expect these FREE sessions to go quickly and I'm 100% committed to helping these 10 women achieve quick and lost lasting results. 

So if you're a woman in Denver and you're committed to make positive changes, click here: Body Diagnostic Session to claim on of these 10 spots.

- Hugh

Wednesday, August 2, 2017

Mid Summer Sale! 25% off for the next 2 weeks!

Thanks for clicking on the link!

No, to get going on this offer, follow these 2 steps.

Step 1:
- Watch the video below of my client Molly. She's a woman in her mid 30's with 2 small children. Her husband travels for work a lot. She's busy to say the least.

She's worked hard and has gotten great results.

Step 2:

- click HERE to leave me some contact info so we can get going!

This offer only lasts until August 16th so act now!

Speak soon!

Tuesday, April 4, 2017

Because Everyone Loves a Training Montage - But Here's What you DON'T See.

A client recently sent me a video she was really impressed by. She asked "Is it really possible?"

I told her it totally was but, that there was a lot more going on than just the obvious hard and smart gym work seen in the video.

This lady has obviously worked hard. But, believe it or not, it takes a lot more than what we see here to get these kinds of results:

Behind every training or transformation video like this, there's an unseen video like this:

You see, all the training in the world won't produce transformative results without SUPER smart eating. And that takes dedication and planning.

People think the training is hard but, in reality, it's the food that's hard.

I use a formula with my clients that takes into account their weight and current body fat composition. That way their nutrition plan is customized to YOUR body and not just some canned plan.

The bottom line is that transformations are possible.

No-one is immune to losing weight, or getting toned, or building muscle.

It just comes down to how aggressive you're willing to be in the gym AND in the kitchen!

As always, feel free to get back to me with questions!


Thursday, February 23, 2017


Breakfast, they say it's the most important meal of the day.

Research actually shows that folks who eat breakfast are less likely to be obese, or have type II diabetes.

But what's the right breakfast to have?

Well, like most things, it depends.

If you're trying to lose weight, which is what we're going to cover here, I believe there's a best practice.

What's going on with your body in the morning?

When you wake in the morning, your body is in fat burning mode. Your hormone levels have normalized over the night and your body is tapping fuel as a fat.

And you'd like to continue that fat burning, right?

That is, after all, how you lose weight and/or stay lean.

What should I eat?

As soon as you eat refined carbohydrates and/or sugar, your body stops burning fat and starts storing it.

This means that normal breakfast foods like toast, cereal, orange juice, and including including fruit smoothies, are like telling your body not to burn fat for the next few hours. And start storing it.

So, what doesn't cause my body to stop burning fat?

Well, it turns out protein and fat don't bump your body out of fat burning mode. Breakfasts that include protein and fat will allow your body to continue to burn fat, AND will keep you full until later in the day so you don't have to live with hunger.

And they'd done actual studies on this. Research shows that overweight people who eat high protein breakfasts lose more weight.

What does that look like?

Good question!

If you have time to cook, then breakfast could look like 2 eggs scrambled, turkey bacon, and vegetables sauteed in bacon grease. Below is a picture of a meal like this with sauteed cauliflower (a favorite at my house), we eat a lot of
spinach in the mornings too.

If you're crunched for time, you could have a breakfast on the run of 2 hardboiled eggs, a handful of nuts, and a handful of carrots. This is all handfood you could eat in the car on the way to work, or at your desk at work.

How do supplements fit in?

If you're just completely unable to eat real food in the morning, there are some supplements that, taken together, I think make a pretty good breakfast shake.

The first of these is Athletic Greens. This is a very complete greens supplement with great ingredients, and it's not too carbo-rific so as to bump your body out of fat burning.

The second is Ancient Nutrition Bone Broth Protein. This a great protein source that also doesn't have a ton of sugar or carbs in it.

Mixing these two together in your shake with water would make a massively nutritious breakfast shake that would help you stay lean or lose weight.

(Full disclosure: if you click on the links to these two supplements and end up buying them, I get a very small commission from Amazon)

Carbohydrate disclaimer.


You need carbs in your diet. I find most people (who are not athletes) do well with 50-100grams per day. If your overweight, or diabetic, you'll want to err on the side of 50g per day. If you're already fairly lean, get some exercise, and generally eat well then closer to 100g ought to do the trick.

If you're trying to lose weight, then in light of what I've shown you above, you'll want to save the carbohydrates for later in the day. And even then make sure you're getting carbs from single ingredient, unprocessed sources. These are:

- Yams
- Sweet potatoes
- Squash
- Quinoa
- Plantains

As always, if you have further questions, reach out to me!

Wednesday, February 22, 2017

Why you shouldn't feel guilty about feeling hungry and having cravings when you're trying to eat right.

Our bodies have this thing called the neuroregulation of appetite. It's the thing that tells us, under normal circumstances, when we're full and to stop eating.
In Robb Wolf's words, we're "wired up" to eat everything that isn't nailed down. In our native environment, nature, massive amounts of carbohydrate are rare, and we have to move miles to get it.

In other words, we're built to move a lot and eat whatever we find along the way.
Overfeeding ourselves on refined carbohydrates and sugar (easy to do in modern society, hard to do in nature), short circuits the neuroregulation of appetite. In other words, you feel more hungry despite eating so much. What does that mean? It means IT'S NOT YOUR FAULT that your so hungry and want to eat so much.
It DOES NOT mean you're lazy, or slothful, or gluttonous. You shouldn't feel guilty. It does not mean you have an unhealthy relationship with food. You shouldn't even HAVE a relationship with food.
Having a relationship with food is like having a relationship with that hammer in your tool drawer. It's a tool and you have no particular emotions about it. It gets the job done when you use it the right way, and don't hammer the you-know-what out of everything.

So how do we "fix" our neuroregulation of appetite?
How do we reset our bodies so we have normal hunger? How do we make it so our bodies realize we're full at the right time?
Good question.
It depends on where you're starting.
If you're lean, active, and not sick, it can be a simple matter of improving food quality.
If you're diabetic, stressed, sick, or obese, a more involved intervention may be in order. 
There are some good resources out there on this. If you're a do-it-yourself kind of person, Robb Wolf does an excellent job covering this (and how to fix it) in his new book Wired to Eat.

As always, if you have questions or anything, please feel free to reach out to me!

Monday, February 13, 2017

And books. Lets talk about Paleo books too!

There are a bevy of paleo books out there. Cookbooks. How to books. You name it.

And I think there are a notable few.

The Whole 30 is having a moment right now. And with good reason. Instead of being a "cleanse" (cringe!), it's more of an elimination of all processed food and sugars. It's meant to reset your insulin sensitivity (you can use carbs instead of storing them as fat) and to reset your body to a place where you don't have cravings.

This books is called It Starts With Food. It's an excellent way to get into doing The Whole 30.

The other book I like is more of an informational read. It talks about how it's perfectly natural for you to want to eat everything in sight. And that you shouldn't feel guilty about that.

In fact, sugars and processed foods short circuit your body's normal hunger and satiety mechanisms. So you actually ARE hungrier than normal when you eat those foods, making it nearly impossible to follow the "eat less and exercise more" advice so often given.

This book is called "Wired To Eat." I listen to this author's podcast and he has talked in depth about the book.

So there you go. There are tons of others out there.

As always, hit me up with questions!