Part 2: The Ugly Truth About Weight Loss:

Believe in Wonder ✨ Here it is, the new poster for #WonderWoman!

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Metabolism is Everything!

she built a body of a Goddess. Of course she played a god so it all makes sense.

When Gal Gadot was picked for the role of wonder woman she had to get fit and muscular fast.

The outcome – she built a body of a Goddess. Of course she played a god so it all makes sense.

She did it all by strength training, intensive Cardio (HIIT), and mixing it up with kickboxing, etc.

And eating, lots…

Her diet was surprisingly easy to obtain for the average person.

So what was the key to her success of actually gaining, NOT losing – 14 pounds and looking amazing?

Working out — to BURN fat!

A.K.A – building Muscle!

“Increasing muscle mass helps you burn more fat when you’re resting — which is the perfect way to get in and stay in shape!”

Here’s a TRUTH: There’s an ally tirelessly grueling away inside your body right this minute to help you burn calories and shed fat.

It’s called your metabolism, and it equals everything your body does. With every bite of food, enzymes in your body’s cells break it down turning it into energy that propels your heart, your thinking mind, and your legs during a grueling workout.

A fast metabolism means more calories burned. The more you burn, the easier it is to drop pounds.

And by following just one of these tips in this letter you can increase your metabolism so it works harder, a lot harder, all day, all night – 24 seven!

By following along you will have all the tools you need to get some positive wins…

The most important step in creating positive change —small incremental wins that move you out of stagnation and into the catalyst of ACTION!

Mostly our bodies metabolisms PUT ALONG at a preset speed determined by gender and genetics, but there’s still plenty of things you can do…

Like countless others that have come before you – YOU too can speed up your metabolism!

“You have a huge amount of control over your metabolic rate,” says John Berardi, Ph.D., C.S.C.S., author of The Metabolism Advantage.

“… you can burn an extra 500 to 600 calories a day by exercising properly and eating right.”

But why is metabolism so important when it comes to burning fat – making calories work for you instead of against you?

It’s your ally in the fight to look lithe, elegant and strong.

One of the ways to speed up your metabolism is thermogenics – a way to increase the heat in the body and in turn ‘fire-up‘ the body’s metabolism and ability to burn fat.

A good natural way is to add capsaicin to your diet – proven ingredient in foods that causes weight loss ‘fat burn’.

Or use capsaicin packed nutritional supplements.

And probably the most important in the fight to reverse aging, and to build strong lean (not bulky) muscles is to increase HGH – human growth hormone.

Building muscle is the quickest and surest way to turn your body into a fat burning inferno – and doing so also helps elevate HGH – so you get two for one – ‘fat fighting weapon‘.

Muscle burns more calories than fat, its proven.

Just look at all the sexy fitness influencers on instagram and notice their toned well defined lithe muscles.

By creating an all-around healthy body, by eating right and exercising right you actually create a healthy mind as well.

In reality wellness, or shooting for wellness will have an end result of turning your body into not only a ‘fat burning machine’ but also has the added benefits of heart health, more energy, and mental clarity (a more clear mind to make better decisions.)

And we all, at times, could make better decisions.

SO don’t get on the scale.


Get a sewing tape measure, a flexible ruler used to measure distance.

Use it, and document where you are NOW.

Write down your waist size, bust size, hips, thighs and arms..

Forget about the scale…

Because what I am going to suggest to you is that you might actually gain a little weight but look better than you ever thought possible.

Become more lithe, elegant and have a perky ‘peach’ butt.

How would you like to be the envy of every woman you know?

The room would stop, become quiet and everyone, man and women, will stare at wonder as you enter.

Might be a slight exaggeration – might not be.

In truth people notice when someone is hot. It’s normal for people to watch and appreciate an attractive womanly form.

And make no mistake. Lean and lithe is in.

To build toned muscle you have to eat. And and eat often.

Before you discount this and say “I don’t want to look like a bulky body builder” or a “man”. Know this….

Here’s the truth: when you pick up heavy things, your muscles get STRONGER (but not necessarily bigger).

It takes a year to put on 15 lbs of muscle for the average woman training 6 days a week eating, in the upwards of 2500 calories or more.. and mostly protein.

“Women generally have a difficult time putting on lean tissue because they do not have enough androgenic hormones. Androgens like testosterone are responsible for muscle growth.”

I’m not suggesting that you train 6 days a week. I am only suggesting that you retrain your focus and thought process on building muscle and burning stored fat for energy.

That’s one of the keys to looking great.

It takes very hard work to look like wonder woman.

But not as much as you think to look like YOUR inner Goddess!

To feed your body you should consider eating at least 4 times per day.

Eat Lean meats, veggies, and avoid any thing white that has carbs in it. Except cheat days – once per week.  That’s really all there is to it.

The Cardio vs weight training myth.

Do both!

Do cardio by joining the fun in group classes and go do yoga..  All are great for fun and a ways to get the stress off.

Lift weights, pull on resistance bands, swing kettle bells. Lift heavy and lift right to build muscle and you will turn your body into a fat burning machine.

Add a little cardio after 30-45 minutes of weight training to add extra fat burning fuel to the fire…

and since the stored glycogen is gone you really only use fat as fuel…

Strength training typically uses stored glycogen (stores of carbohydrates) as fuel.  Fitness should be your primary goal, instead of just weight loss (burning fat);

Working out is a great way to get in touch with ‘who you are’ and find out ‘what you can accomplish’ and has the added bonus of making you feel great.

Whenever you ask yourself ”how’s the weather in Miami”… By @lee_lhgfx

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Floods of endorphins enter your body (blood stream) when you work out (there is nothing like it)…

lasting hours, sometimes even days.

For beginners I recommend you either get a personal trainer or pick some inexpensive resistance bands and watch some exercise videos on youtube.

The benefits of working out at home is that you can get comfortable with the movements, learn how your body moves and reacts to pushing and pulling on a resistance bands, and get your balance and coordination under control.

No one likes to feel like they are incompetent and that other people are watching and judging them.

If you start at home by the time you get into the gym, in a very short time, you will have the confidence that you are a workout goddess – and know what you are doing.

Once you have your confidence up, going to a gym crowded with men and women will not be a challenge because you already know how to lift – you have been training at home.

Once at the gym, just exchange out the resistance bands routine with free weights.

It wont take long at all and you will become comfortable exercising, among others, and you wont feel self conscious at all..

You will look like and expert in the gym.

Studies show that women are more likely to NOT join a gym because they don’t want to be judged,

Or worry that they are doing something wrong or worse, fear that they their pants or slowly sliding down while running – on the treadmill.

Another concern that comes up is that some women (moms) are worried that they may seem selfish, that they are putting themselves first by going to the gym to work out on their personal fitness.

Nothing could be fat farther from the truth.

Working on a wellness program that seems selfish is actually in the best interest of your loved ones.

Do you think you could take better care of your children if you are in the ‘best’ shape of your life, and have a constant stream of mind altering endorphins feeding your brain ‘positive’ thoughts?

Wouldn’t you be able to take care of you partner (lover) if you are strong, flexible and don’t get tired easily…

Because you are strength conditioning 3-5 days per week and have the cardio endurance of a Goddess?

Getting in shape is NOT about putting yourself ‘first over others’ its about making yourself strong, alert, flexible and mentally confident so you can tackle anything that comes in your path.

If you feel good, and in shape you are more likely to have more energy, stamina and be in a better mood, thus you will interact with others better, have better thoughts and express yourself more clearly…

Added bonus you might be less ‘grumpy’ towards the people that matter most… Especially if you are prone to mood swings.

A ‘win-win’ for everyone!

Keeping relationships positive and sometimes even saving your marriage.

Happy wife happy life…..!

So I want to share what I discovered with you now. The rest of this letter is about how you can make positive changes in your fitness, health and of course burn fat.

Because what I discovered back in 2012, completely shifted how I approach fitness.

It changed everything. And perhaps it can help you, too.

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