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Part 8

Step 8: The Invite

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I didn’t believe it. How could I?  There are so many claims made by supplement and weight loss ads all over the internet that I knew this was going to be another one of them.  But I was wrong. This stuff is amazing.  It knocked out the after lunch cravings I get for sweets and the hunger pangs were diminished.  It didn’t give me a buzz of energy like I thought it would but I did cut down on my coffee intake and was alert most of the day.  I also lost 1.5 pounds in the first 5 days.. I don’t lose weight easily so that was progress!

– Kat Coletto

You’ve now reached the line at the door.

The guy holding up the line scrutnizing each and everyone that wants to enter the hot spot – the insiders club.

You’ve now reached the line at the door.

Waiting for your ticket to entry.

This meta-look has been a way for YOU to internalize all that I have demonstrated to you thats working.

There’s enough information in the last few pages for you to create an awesome body…

Some people like to figure things out themselves… take the long road. Trial and error, do it yourself and experiment a little bit. If that’s you, awesome. I wish you all the best.

Whats more you didn’t have to weed through all the false and conflicting information all over the internet. I backed everything up with facts and science.

This 3000 foot view of how to increase your metabolic fat burn has given you **almost** all the tools you need to get ‘burning’.

If you are wondering if there is more, well yes.

Let me tell you about whats working for many of the women at our clinic and what they are doing to accelerate their fitness, fat loss and to improve their energy levels.

What women are taking to boost their natural HGH – human growth hormone…

That in women builds lythe lean toned (not Bulky) muscles and burns (fat) calories like a furnace.

What they are doing every day to rev up their metabolism so that their body works for them instead of against them.

You may remember me mentioning that I use it myself… Its called fitCream, a simple fitness cream that assists in burning fat, increases energy, elevates mood, HGH production, metabolic boost, suppresses appetite and more.

Its easy and simple to use…

Just (rub) dab a dime sized amount on the forearms OR back of your legs and rub it in.

(Within minutes you will feel a clean burst of all-day-energy, a metabolism boost and a become crystal clear – alert)

Fitcream is evergreen, meaning it works while you sleep, while you are at the gym (duh) and while you are standing at the grocery checkout line reading all the latest gossip.

It runs automatically because its in your system, revving up your fat burning metabolism – doing the work so you don’t have to.

Side note if you do put in some work (exercise, walk, lift weights, yoga, cycle, kickbox, etc) FitCream will do its job better, much better… but thats beside the point.

Warning: Trying something like this will lead to angry friends, haters and jealous women thinking you are after their man:)

If you are wondering if it will work for you.

It will 100% of the time, NO Questions asked. </span

AS with all supplements you must take them with a clear mind and understand that they are natural substances and designed to work slowly, cumulatively and over time.

Do not expect any supplement to be a drug and work miracles in just one application…

That’s unreasonable.

People that make bogus claims and say these kinds of things only want to make a sale – I want raving fans.

Although, many women (and men) that have used FitCream before you have received great results.

Excellent results!

Whats fantastic about fitcream is that it has all the fat burning (fat shrinking ) properties that were discussed throughout this article.

But I will run them down again for you.

FitCream helps accelerate your fat loss so that, if and when you don’t feel like working out, or can’t get a simple ‘walk’ in…

FitCream can take over and do the work for you!

Of course its always best to use FitCream in combination with exercise…

It’s always best to exercise period – especially if you want to ignite your fat burning potential.

FitCream will also give you that extra push you need to get motivated to get off the couch and get moving…

Whats Inside FitCream?

Super Ingredient 1
Green tea extract  provides energy, mental clarity and help increase your metabolism. Like green tea, green tea extract is a great source of antioxidants. These have been credited with a range of health benefits, from promoting heart, liver and brain health to improving your skin and even reducing the risk of cancer (1). By itself green tea extract is a great weight loss supplement.

Super Ingredient 2
L-arginine improves insulin sensitivity and glucose metabolism so your body doesn’t store excess carbs as fat, and it increases the HGH fat burning hormone more than exercising and dieting alone.

You know how belly fat is usually cold to the touch?

That’s because it’s not getting the same blood flow as the rest of the body. Fit Cream increases Nitric Oxide blood levels, increasing circulation “lipid fat oxidation”, which is a fancy way of saying when calories are burned those calories are more likely to be coming from stored fat via increased blood flow.   Green Tea, and l-arginine work together to accomplish this fat burning awesome-ness.

Plus the added bonus of increased circulation throughout the whole body and intensity to your sex organs…

Increased sexual desires and orgasms! Who doesn’t want that?

Super Ingredient 3
Gynostemma Pentaphyllum extract Sometimes referred to as the “herb of immortality” because it boosts your immune system, increases energy and reduces stress. It like l-arginine helps increase exercise capacity so you can exercise longer without fatigue – resulting in more calories burned and increased weight loss (fat burn). It regulates blood sugar so you have even energy throughout the day.

Super Ingredient 4

Quercetin dehydrate helps fight inflammation one of the major causes of weight gain, it not only fights pain but increases endurance and protects the skin. Its found in common known good foods such as garlic, olive oils, capers and dark berries.

Super Ingredient 5
Berberin HCL to activate AMPK shown to lower blood sugar (insulin – fat-regulating hormone), cause weight loss and improve heart health. It is one of the few supplements shown to be as effective as a pharmaceutical drug.

Super Ingredient 6
White Willow Bark is mother natures pain killer, can help with menstruation cramps, inflammation, skin care and increases the fat burning potential of green tea extract.

Super Ingredient 7
Capsaicin: A good natural way is to add capsaicin to your diet – proven ingredient in foods that cause weight loss ‘burn fat’

Green Tea Extract – known to reduce appetite, provide energy, mental clarity and help increase your metabolism.

Enhanced Endurance and Strength Reduces Fatigue Levels during intense workouts – Able to work out longer and harder with less rest between exercises allowing you to burn even more calories without getting tired. Increases recovery rates. Safe & Jitter Free* With an all-natural lineup of researched ingredients that are derived from plants, you don’t have to worry.

Increases recovery rates – ‘Burns Fat’ – Increased Glucose Use – l-arginine improves insulin sensitivity and glucose metabolism so your body doesn’t store excess carbs as fat, more than exercising and dieting alone.

Helps Shrink Postpartum Belly – Lowers body fat and reduces aging by increasing HGH human growth hormone that when increased in women adds lean NOT bulky muscle and helps remove unwanted postpartum body burn fat by increasing the metabolism all day and night.

Thermogenic ‘Fat Burn’ – Great pre-workout energy boost that Burns fat all day even when not exercising. Able to workout longer with sustained energy and burn more calories Increased Muscle Toning By allowing more fresh oxygenated blood into the muscles you get and increased Muscle Toning pump.

Decreases Stress Lowers overall stress levels – so you can perform day to day functions better and rest better at night. Supports Athletic Performance Backed By Nobel Prize Science Supports Nutrient Flow to Muscles Paleo and Vegan Friendly Manufactured In the U.S.A.

Metabolism Boost – L-Arginine paired with Caffeine & White Willow Bark create the trifecta of metabolism boosting power. l-arginine improves insulin sensitivity and glucose metabolism so your body doesn’t store excess carbs as fat, and increases the HGH fat burning hormone more than exercising and dieting alone.

Does FitCream sound like the ‘Glass Slipper” fit for you?

Now where the rubber meets the road.

Does FitCream sound like the ‘Glass Slipper” fit for you?

If so, we’d love to service you. Raise your hand and tell me if you are interested in hearing more by “clicking” the invite link below.

NOTE: If you don’t receive the invite email within 15 minutes (be sure to check your spam folder), shoot me an email.

Part 7

The Untold ‘Truth’ About Mother Natures Stimulant

Caffeine isn’t the kick starter drug that you thought it was.

If anything its a sneaky imposter! 

Millions of people drink coffee, tea and energy drinks each year, some for its medicinal properties – some for the ‘buzz’ of energy.

Every morning I wake up and drink a pick me up TO jump start the day.

But caffeine is not the enemy that some believe it to be!

Caffeine has its place and is neither good nor bad – just like fire!

Yet fire can kill, damage homes, and forest fires destroy vegetation and wildlife – if left unchecked.

But fire can also help restore farmers’ lands, yielding better crops, by returning nutrients to the soil and clearing the land of unwanted plants and weeds.

Long term use of ingestible caffeine can harm the body and puts undue stress on the adrenal systems.

Causing sleep problems and increased stress!

Ice is something we use daily to cool our favorite beverages and to store perishables while on a road trip, picnic or while at the beach.

Water from melting glaciers (ICE) provide 1.8 trillion liters (470 billion gallons) of water each year.

Water can damage and kill as well. Hurricanes, floods and heavy rain can destroy homes, displace people and cause heavy infrastructure damage.

Yet every human being, animals and life on this planet require water to survive – in one form or the other.

But did you know that its not actually caffeine that is the dangerous problem?

It’s the delivery system – the fact that its ingested in through the mouth into the stomach.

When caffeine is taken orally the side effects, and all the bad things your read about – are magnified!

But all the negative effects of caffeine, all but disappear when not ingested and used differently.

A better delivery system has found its way to us.

Here’s what caffeine actually does to give you that BUZZ!

Your nervous system uses special receptors to monitor your brain and all your body’s levels for proper function – to make sure that you are moving, working, and operating properly.

Caffeine can give the you the much needed ‘boost’ but with it can come the dreaded crash.

Here’s what caffeine actually does to give you that BUZZ!

However to keep the high going you must keep dosing, over and over until your adrenals are taxed – causing an exhaustion (but awake like state).

What if there was a better way to take caffeine that doesn’t cause the crash and gives a clean ‘gentle bump’ of energy and ‘mental alertness’ throughout the day?

Caffeine affects the brain and body by increasing alertness and boosting energy which makes us feel – GOOD (duh)!

To understand this let me introduce you to (3) chemicals that affect this process…

Adenosine, Adrenaline, and Dopamine.

At a basic level caffeine creates it’s alertness by blocking Adenosine when you sip your morning joe – your adenosine receptors can’t tell the difference.

As the day wears on, more and more adenosine passes through those receptors — and it makes you sleepy. It’s one of the reasons you get tired at night.

Caffeine has multiple affects on the brain – the reason most people reach for a cup of coffee (tea) or favorite energy drink – the ‘buzz’.

BUT when the brain doesn’t get enough Adenosine it will create more receptors and this requires more caffeine…

which is why most people build up a tolerance to caffeine and need to ingest more to the get the same ‘buzz’!

But the party can last for only so long.

Caffeine may give you that much-needed morning boost, but it can also make you crash—hard.

It takes about four cups of coffee to block half of the brain’s adenosine receptors. With that many receptors clogged, the adenosine mounting in your body has nowhere to go.

So when the caffeine wears off, all that extra adenosine rushes through your receptors. It takes a long time for your body to process the huge flow of new metabolites.

And guess what? It leaves you feeling even groggier than you felt before, causing you to reach for more caffeine.  

And the repetitive cycle continues on!

Which can lead to addiction!

But the party can last for only so long.

Caffeine also stimulates the brain to produce adrenaline – (the fight or flight hormone).

This increases blood pressure, elevates heart rate, opens airways, redirects blood from some organs (like the stomach) to the muscles, causing the liver to release sugars.

Caffeine increases mood by delaying Dopamine (reabsorption) making us ‘feel good’. 

In Summary:
Adrenaline – is a hormone that produces ‘energy’ (fight or flight).

Adenosine – is neurotransmitter that makes us ‘tired’ – when caffeine blocks these you get energy!

Adenosine – is neurotransmitter that makes us ‘tired’ – when caffeine blocks these you get energy!

Dopamine – is a neurotransmitter that makes us ‘feel good’.

If you exercise you may have experienced this yourself – After exercise the body releases extra dopamine causing the ‘runners high’ – exercise euphoria!

Who doesn’t want an instant feel good tonic easily obtainable in the form of a delicious beverage?

I know I do… I love coffee!

I am not anti caffeine – I am actually a big proponent and still drink coffee daily because I have found a hidden secret to getting abundant all-day-energy without the shakes, crashes or any side effects!

There is a better more efficient way to get a ‘gentle bump’ of energy, sustain it throughout the whole day – without the crash.

Like harnessing the energy of your 18 year old self!

Without any side effects damaging your liver and internal organs.

It called transdermals.

Transdermals, skin creams, and patches have been around for over 20 years and have been proven to be the most effective.

Ever hear of the nicotine patch?

That’s a transdermal.

Transdermal caffeine is a healthier and more effective alternative to coffee and energy drinks – without the typical downsides such as sugars, calories, heartburn, upset stomach or energy crash afterwards.

Transdermals have been proven to be more effective at delivering its dose than oral medications, supplements and powders.

The reason is that when we take something orally it has to pass through the digestive system.

Liver damage is caused from the body having to overwork to filter harmful substances which many ORAL supplements, energy drinks and coffee beverages have in them.

Every time you take a pill, capsule or take a drink, your liver and kidneys have to filter out the unneeded and unwanted byproducts (binders, fillers and other ingredients) it takes to manufacturer this product in digestible form.

Ever notice that when you have a headache you take a pill, tylenol, ibuprofen, etc and then it’s about 30-60 minutes before the headache starts to fade?

That’s what has happened, the pain medicine had to be digested and then filtered by the liver and then released into the bloodstream.

That’s also why it takes about 60 minutes before you are fully amped up after a cup of coffee.

There is a better more efficient way to get a gentle bump of energy, sustain it throughout the whole day – without the crash.

Here’s A story.

When an overweight woman came into our clinic she saw this handsome man sitting behind the counter with wide shoulder of a linebacker, small tight waist, nice thick arms…

She knew this wasn’t the place for her.. There is no way this handsome fit man can help her with her weight problems…

No way he can understand her plight.. just look at him what can he possibly understand about being fat?

But her friends told her the people at this clinic helped them lose weight but more importantly helped them keep it off…


But what she didn’t know was the man behind the counter was just like her…

He used to be fat and troubled with being overweight all his life…

He would try fad diets loose the weight and get in decent shape and then Yo Yo right back to his pudgy self in no time.

This went on for years..

She didn’t know this because she judged him by what he looked like NOW!

This man was me.

When I was 12 I was a pudgy boy – true story.

I was so self conscious and would wear large shirts to try and hide my buldging belly and neck.

I was insecure and desperately wanted to fit it.

I had a wonderful mom who understood what I was going through and let me ride my bike to school the following year.

Within 6 months I was thin, had abundant energy and was more self confident… and I made friends – people actually liked me!

I remember it like it was yesterday,.

The constant exercise to and from school help ignite my metabolism… I didn’t know it at the time but that was one of the key ingredients to getting thin.

It didn’t stick because I soon starting riding in a car to school with the cool kids and then I gained the weight back.

This happened on an off all my life – the choices I made left me overweight, alone and self conscious.

So when I tell you I understand the plight of a chubby person – I lived it.

Thankfully I joined the military, learned some valuable medical knowledge, and kept learning after I got out of the military.

I now apply my knowledge to helping people like you (and me) get the fat off and more importantly -keep it off!

Part 6

Step 6: Take back control of Your Life

Do what works!

Do what works!Exercise and all around fitness is a great way to get in touch with who you are.  

A great way for you to find out what YOU can accomplish – HINT ‘you are limitless’.

Its a great way to find out the best ‘you can feel’ – also you are ‘limitless’!

AS being healthy is not just about whats on the outside (looks) its also about the inside…  

Whats also important is taking control of your own fitness.

Taking charge of your own progress – being a part of the process, the solution and… 

Taking charge of turning your body into a revved up calorie burning inferno. Making your own decisions that you are not going to settle for less than you deserve.

Boost your Metabolism.

A good trainer will involve you in solving your problems, be it weight loss (fat loss), getting fit (tone), improving performance or even getting that ‘peach butt’.

Make sure you have the opportunity to give input and that you personal trainer listens to what you tell them.

You want to feel like you are in control of your fitness and having your concerns listened to and acknowledged goes a long way and making you feel good about your training program and fitness regime.

The key is getting the feeling that you are part of your own solution and that you are in control of your body and fitness.

You also want someone who gives feedback and helps move you along at a comfortable pace in the beginning…

There is nothing worse than someone else taking the reins and pushing you along in a direction that you don’t want to necessarily go in and not having your voice heard.

Now that your problems are acknowledged its time to put in the work. Get involved.

Find a community where you can ask questions and get answers from liked mined people, or get your nutritional concerns answered privately then join that facebook group, or whatever.

You don’t have to go it alone!

The key is getting the feeling that you are part of your own solution and that you are in control of your body and fitness.

We have covered why building muscle is so important to your overall health…

From building a strong foundation that supports bone density to its awesome fat burning metabolism boosting properties.

Why walking is such a vital KEY to getting lithe and lean and what it can for your overall health…

Remember you hardly ever see fat women in Central and South America, Europe, All of Asia and parts of Russia and Ukraine ..

consequently these are some of the countries most of the top supermodels grow from!

Why fat burning is actually fat shrinking…

Now that you have some basic tools to getting in the best shape of your life…

Part 5

Step 5: Consistency AND …

We all want it now!

Super size me.

Drive through nation – here we come.

Instant downloads.


Apple pay.

Instant downloadable ebooks & kindle books on demand.

But when it comes to fitness and all around wellness – consistency is the key.

Steady progress is better than hitting it hard.

Slow and steady winds the race.

There is totally unrelated a story about the turtle and the hare – where the hare loses a race because he becomes overconfident because he is ‘fast’.

Ever hear it?

In it the turtle wins a ‘foot race’ against the bunny because he takes slow and consistent progress (steps).

One foot in front of the other, never giving up.

The rabbit, who can run faster takes a nap (overconfidence, distractions, shortcuts, quick wins) and ends up loosing the race.

When it comes to weight loss, buring fat (shrinking fat) and general fitness..

take it one day at a time.

One foot in front of the other.

One step, two steps, one day, and one week and then one month, A YEAR…

Gradual progress is slow(er) – FASTER.

Slow is smooth…

and smooth is FAST!

Injuries can leave you more days out of the gym (kickboxing class, cycling etc)… destroying all the progress you made…

Working fast and hard is ok from time to time but its not sustainable – unless you take ‘fat burners’ that have green tea extract in them.

And then you should still take it slow(er) and Pick a goal.

Pick a weekly goal.

Once you reach it…

Then raise it, and ‘rinse and repeat’…

In no time you will have more stamina for longer yoga sessions, be able to hit the weights harder, run faster, and peddle like a crazy woman in your group cycling class.

Another reason for taking it slow and being consistent is to avoid injury.

Injures are the #1 a reason people fail from exercises like sports, Marathons (running), HIIT, Tabata, etc.

Injuries can leave you more days out of the gym (kickboxing class, cycling etc)… destroying all the progress you made.

Again remember the turtle and the hare?

Its just not worth it!

Another reason consistency is important is that the body is designed to be worked (movement) – It likes it and responds well to it, daily.

The constant working (exercising) of the heart and lungs builds and protects our bodies from extremes.

Like when something bad happens such as a near miss – car crash, or someone runs a red light and almost hits you by mere inches…

Where jolts of adrenaline pounds through your veins, causing you to become short of breath, face flushed red, hands shaky, and your heart to pump like a jack hammer.

Consistency working out protects your heart from heart attacks that are more likely to happen when a serous or scary thing a occurs.

Also taking it slow allows you to measure yourself, get in little wins that keep you motivated and keep you feeling great about what you are accomplishing.

Plus if you are using the walking guide that I laid out earlier, you are all ready making steps towards this positive – consistent exercise behavior and ….

Part 4

Part 4: No Such Thing as ‘Burning Fat’!

Why ‘fat burning’ is not entirely accurate.

In truth we don’t actually burn fat.

But the notion of burning fat has become part of the English language – that its what we call removing fat from our bodies.

Websters dictionary says: fat-burning – idiom – causing one’s body to use the fat it has stored.

In truth the fat cells enlarge and shrink – as we lose fat and burn more calories than we take in. 

Or as we take in more calories, than we burn – our fat cells enlarge.

Fat cells are like little balloons that when they enlarge puff up and can make us look like we ate the whole donut cart for a year strait…

But when the balloon like fat cells are deflated they lay flat in microscopic layers under the skin…

This is when the (perfect) image of ourselves, that we pictured in our minds….

Actually happen, Where we look fabulous and feel so ‘confident’ that there is no other option to wearing that string bikini to a public beach… even when its cold outside;)

Fat cells are designed that way to protect us – to store energy,

“without them… we would have been unlikely to survive through millions of years of evolution.”

It has been there to save us and provide a energy source, up to 3 weeks while we were hunting or gathering for food.

Or from famine…

This doesn’t serve us anymore in today’s world.

Now that humans are no longer in fear of being hunted and killed by lions, saber tooth tigers and a t-rex, nor having to hunt and gather our own foods – worrying about which berries we pick that are poisonous.

We don’t need to store the excess fat.

But our bodies don’t know this.

Our genetics and DNA are still geared towards survival and with that comes the storage of fat..

A protection mechanism… Evolution that goes back millions of years.

How do we fight against our own bodies self defense mechanism thats millions of years old?

Now that humans are no longer in fear of being hunted and killed by lions, saber tooth tigers and a t-rex, …

Good news you can shrink fat down so that the tiny molecules are barely visible to the naked eye.

The key is to rev up your ‘metabolism’ so that it increases the calorie burn, thus causing fat cells to shrink at a rapid pace.

The other powerful way to increase your ‘natural’ calorie burn (fat burn – fat shrinking) is to increase the body’s most powerful ‘fat burning’ hormone – HGH.

There are countless people that were once obese that have lost weight – all the way down to low single digit percentages, and none of them (unless they had liposuction) lost the ‘actual’ fat cells.

None of them Burned fat. They shrunk it.

Good news there are some supplements on the market that actually shrink fat.

Imagine that!

The market calls them ‘Fat Burners’.

But they are not all created equal and many are dangerous to your health.

There are 4 ingredients known to shrink ‘fat cells’ aka burn fat.

Gynostemma Pentaphyllum extract: 

Quercetin dehydrate:

Berberin HCl to activate AMPK:


What you want to look for is something that has All 4 ingredients combined. 

I have found only one supplement to date that has all 4 safely merged together.

When all 4 ingredients are combined you get not only a thermogenic fat burn (shrink) but you also get the insulin response protection that actually helps your body to use FAT for energy instead of carbs. 

Most fat burner supplements only include caffeine as their safe thermogenic fat burner ingredient. 

By combining all 4 above with caffeine you get and unstoppable ‘fat burning’ force – keeping the body from storing fat for energy and allowing fat to be utilized first.

Because the supplement industry, and the world really, refers to supplements that increase your metabolism and burning calories as ‘fat burners’,

I will continue to refer to them as fat burners…

The ones that work… that is.

‘fat burners’ don’t actually burn the fat but ignite your metabolism – causing you to burn more calories which in turn shrinks the fat cells…

Now you are in the know

Most ‘Fat burners’ don’t actually burn the fat but ignite your metabolism – causing you to burn more calories which in turn shrinks the fat cells…

And the best ones suppress YOUR Appetite too!

Getting you thinner and thinner over time.

So the key to fat burners is the metabolism boosting properties…

and if you are lucky you can find ones that not only boost ‘your’ metabolism but also increase HGH – Mother natures ‘fat burner’- human growth hormone…

The supplement I use twice daily, and recommend to our patients, not only has a Blend of Gynostemma Pentaphyllum extract, Quercetin dehydrate, Berberin HCl and l-arginine (an HGH booster) but also has green tea extract…

This reduces appetite drastically.

It comes in a neat cream that does’t harm your internal organs, does not cause adverse reactions like pills and capsules, that have binders and fillers that are bad for you.

This stuff works great especially when combined with…

Part 3

Part 3: The most overlooked …

The most overlooked ‘fat burning’ technique on the planet that almost anyone – even you can do.Can you guess what it is?


We sit too much!

Research suggests that more sitting means fewer muscle contractions. Which means the body becomes insulin resistant (less responsive to insulin).

This means that fats and sugars hang around in our blood longer,

leading to excess body fat and plaque build-up in our arteries.

So get up and MOVE!

And here’s the really good news. You don’t have to break into a sweat.

Simply getting out of your chair every half hour or so and strolling around for a couple of minutes can reap big benefits.

Science has found that blood sugar and insulin sensitivity improve, cholesterol and triglycerides improve, and more – all of which can significantly impact overall health.

The American Heart Association recommends 10,000 daily steps to be healthy.

You’ll likely be surprised at how quickly and easily you reach 10,000 steps, for a grand total of 4 to 5 miles every day.

Now that’s how you lose weight – lots of weight – and keep it off!

This tip alone can help you manage your weight once you reach your desired goal.

And that’s how you help keep your blood sugar other factors in good working order all day long .

This turns your body into a thermogenic-metabolism-boosting-fat-burning powerhouse!

And for even more ‘fat burning’ – calorie burning, try:

Walking first thing in the morning to jump-start your metabolism for the whole day.

When you walk on an empty stomach, your body will burn fat for energy because your body doesn’t have carbs (stored glycogen) from food to use as ‘fuel’.

Walking sounds boring, or it did to me…

before I went out and bought a Fit Bit activity tracker…

And starting catching up on my favorite podcasts and audio books while walking.

My activity tracker – tracks my steps which gave me the extra push (motivation) that I was needing to get my butt of the couch after a long day at work.

There are countless articles and books written on walking and most of them are on point.

Walking works!

What works best is ‘Brisk walking’,

“Walking as if you have somewhere to go.” – President Harry Truman

Walking at first may appear to be time consuming and slow and can seem boring until you go out and try it.

It’s a great social exercise.

Get your friends to go with you and ‘chat it up’.

If you think walking sounds boring then there are hacks that you can use to make this part of your daily routine.

Walking is free and available to everyone – who is amblatory.

The trick for me was measurement.

The only way that I know to how to keep track of progress is to measure it – hence the fitbit activity tracker.

Get any kind you want and sync it to your phone, or just use a activity tracking app on your phone.

The added plus of tracking is that as humans we like to think that we have the best memories and know everything, but sometimes that is just not the case.

False memory (memory distortion) is where you think you know a thing and then later find out that you were off – way off!

Scientists have proven that memory distortion is real. In this article of the “New Yorker” researchers explain just why that is.

Just because you are confident you remember something accurately doesn’t make the memory and more real.

Ever thought that you remembered something, could argue about it for days… and was sure that you were dead on?

Then later found out your were way off?

That’s what I am talking about.

What does this have to do with ‘burning fat’?

It means don’t try and remember what you have done, document it – prove it to yourself – celebrate your wins!

Basically if you get a fitness tracker and track your steps you have proof, and you have a goal and you can meet (beat) it.

Use your phone app or just use plain pencil and paper – who cares?

As long as you can document your progress and see that you are in fact making improvements.

Steps to ‘**getting your steps**’

Step one

Get a fitness tracker (pen and paper).

Always park as a far as you can from your office (job) parking entrance and walk.

If you take lunch and can walk to get your lunch – walk.

When shopping (groceries, Louis Vuittons, etc) park far away from the store entrance and – walk.

DO the same when parking at the gym and everywhere you go.

You may find that after a while you don’t even have to hit the gym much, if ever!

You may find that you are enjoying the mind altering positive endorphins that you are getting from daily (weekly) exercise.

“Endorphins are involved in natural reward circuits related to activities such as feeding, drinking, sexual activity and maternal behavior,” explains J. Kip Matthews, Ph.D, a sport and exercise psychologist.

These Endorphins release pleasing sensations similar to the drug morphine…

If you can take public transportation then do so because chances are that you are going to have to do some ‘footing’ to get to the bus or train station, etc.

Each time to you take these little steps it all adds up to great value towards your overall fitness goals (burning fat).

If you only do one thing from this letter then walk.. you owe it to yourself to give it a try 3-5 days per week.

Whats not talked about a lot is that most people in countries, other than the UNITED STATES, don’t own many cars.

They walk and they are on average 20-30% thinner.

Most other countries do have advanced public transportation systems and people **walk** to get to them and everywhere else.

Think New York, NY where…

People walk – everywhere and as a result most are thin and in shape.

The advantages of walking at are numerous:

Use walking as a crutch to get you over the hump to getting a lean, lithe and supple elegant body.

Use walking to add more calorie burn to your daily life!

AS a **bonus**, walking can be fun if you get a friend or a group together and catch up on the latest gossip, trends, etc.

Since podcasts have become so popular and as audio books are now the rage, walking provides a more enjoyable way to kill two birds with one stone.

How I shrink actual fat cells…

Part 2 The Ugly Truth Part 2

Part 2: The Ugly Truth About Weight Loss:

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

A post shared by Gal Gadot (@gal_gadot) on

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

A post shared by Michelle Lewin (@michelle_lewin) on

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.

Part 1 The Ugly Truth

The Ugly Truth About Weight Loss (Part 1 of 2)

This copy is ‘truth’. On purpose I am telling you ‘how it is’. I am not making any friends with the fitness industry, SUPPLEMENT industry, specifically the marketing world that only cares about selling the latest and greatest fad diet, exercise DVD, potion, lotion or magic pill.

“It’s like being a (drug) addict.”

Not my statement

I was talking with a friend of mine who is a leader in the fitness industry. She’s probably one of the top fitness trainers in the world at what she does – transforming movie star’s bodies.

Names are never discussed – (HIPPA compliant) with respect to privacy, yours, hers and her clients.

Several clients had been referred to her – all were frustrated with the weigh loss results they had been getting…

They grew tired of trying all the fad diets, newest fat burners, slim teas, ‘trending’ books and exercise DVD’s about losing weight.

They became Frustrated at all the swindlers and late night infomercials – interruption advertising taking up their SOCIAL feeds- Facebook,  Instagram whatever!

The very first thing every single woman told my friend is that they wanted out of ‘the game’ (off the hamster wheel), they wanted it to stop, they wanted to block all the advertisement tricking them into the next best thing…

Convincing them that a magic solution exists – ‘8 minute abs’, pole dancing, vibrating belt, thigh master, ‘bikini body’, ab roller, grapefruit diet, shake weight, slimming teas, etc.

They were tired of the overload of marketing bombarding them with false promises and contradictory information about weight loss and fitness.

But the minute each and everyone of them tried something NEW and it didn’t work immediately, they went back into old behaviors.

They purchased or tried the latest and greatest thing in some random video or blog post.

They couldn’t quit, kept doing the same thing over and over, “Its like being a drug addict”

Survival instincts kicking in!

We are hardwired for safety and security and switching to the next fad diet or exercise craze gives us that.

Yet safety and security don’t burn fat NOR get us fit.

Many of these safety mechanism just don’t help us ANYMORE.

Safety mechanisms designed to keep us FROM taking unnecessary risks and MAKING gambles with our lives in a hostile Neanderthal (saber tooth tiger) world.

We gravitate towards the easy, frictionless, ‘the secrets’, loop holes and sexy tips versus fundamental strategies that actually work.

These safety mechanisms that were once there to keep us from getting eaten or killed now make it so we gravitate towards the easy, frictionless, ‘the secrets’, loop holes and sexy tips versus fundamental strategies that actually work.

These million years of evolutionary traits just don’t serve us anymore.

But such is the pull of easy, ‘I want it now’, supersize me, Netflix, apple pay, Instant This, and Instant That.

Yet in reality we don’t need saving anymore.

Savvy gurus who understand these universal laws, leverage these flaws and instincts to their advantage.

The basic principles are this, women on average, are confused about what it takes to get and keep a healthy, all around lithe and supple, elegant (sexy) body – long term.

And its no wonder there is frustration…

Too much information on the internet is confusing, or contradictory and/ or down right false.

Too many self proclaimed gurus touting the most recent fad diet, potion or miracle pill are only interested in lining their pockets instead of educating or helping.

Whats worse than unscrupulous sellers trying to persuade and confuse women into buying their wares,

… is the amount of incompetent idiots putting out article after article without backing up their claims with scientific research, facts and/or testimonials from actual people in a controlled tested environment.

That’s not going to happen here.

Using my 20 years of knowledge in healthcare.  Working as a combat medic, nurse and managing a medical clinic.

And my lifetime pursuits of trying to better my body and mind,

… as well as spending countless hours researching – I will reveal what works and what does NOT, including basic tips and tricks that you can easily follow.

Here’s a blueprint.  That lays out what YOU can easily and simply do – a simple easy to follow (an overall) wellness program.

Now you can accomplish your goals and dreams to:

Burn fat (shrink fat), get fit, improve performance, get a perky ‘peach’ butt, attract the man of your life… whatever you want!

This letter is from a zoomed out wide angle perspective… THE 3000 foot overview, to give you the tools you need to get started – the big picture.

On a basic level, unless you are sick, or have a debilitating disease that is causing you to gain weight like (untreated) thyroid disease, then…

You must burn more calories than than you take in, in order to burn fat… and burning fat or shrinking the fat cells is the name of the game.

If your goal is not to burn fat, but to get overall fit and you have excess fat then you need to stop and listen.

Excess fat has been linked to heart disease and several other life threatening diseases.

Its a silent killer.

So sometimes by just focusing on loosing the excess fat many other health problems go away

Do you have other health problems that are related to obesity?

I am no doctor and want you to seek medical advice before starting any weight loss, diet or nutritional program or before taking any advice, mine included…

There now that the legal is out of the way.

Burning more calories than you take in is the way to reduce weight gain ‘fat’ and start the process of building a better, healthier you.

There are several ways to speed this along and suppress your appetite… so you are not hungry and so you don’t overeat, cheat and…

1. Fad diets, exercises and supplements are designed to do one thing – sell more stuff (take your money) – THEY work short term – Not a long term solution!

2. Savvy marketers know that praying on your natural instincts is an easy way to sell – stuff!

3. We are hardwired for safety and security and switching to the next fad diet or exercise alone does not burn fat nor get us fit.

4. Too much information on the internet is confusing, or contradictory and/ or down right false.

You must burn more calories than than you take in, in order to burn fat… and burning fat or shrinking the fat cells is the name of the game.

There’s a better way….. >>

# 1 Organic Behavior

TRENDING: Why It’s So Hard To Lose Weight In The Information Age…

And The #1 Most Organic Behavior you MUST avoid If you Want To Stop Gaining Weight Each Year….

“The #1 Most Organic Behavior”

If you are like most women you probably noticed how much easier it is to gain weight than to lose it, regardless of all the abundant tools, tricks, and weight loss programs on the internet super highway.

Every year the number on the scale keeps creeping up a few notches. EVEN if your trying the best keto-diet or trendy exercise routine like ‘zumba’, and saying ‘yes’ to yoga.

So what the heck is going on?

Turns out there is secret, hardly ever talked about biological survival mechanisms at play that almost know one knows exists.

Savvy marketers and advertisers do.

We are hardwired for safety and security – thousands of years of evolution designed to protect us and keep us safe.

These protective inherent traits cause us to fail with our fat loss programs just when we are about to make a break through.

It’s especially hard not to fall into instinctual behavior when we don’t know what to look for and how to stop it!

Its evident when we switch to the next fad diet or look for the next best exercise, ‘trick or hack’ just when things get tough or progress isn’t immediate.

To make matters worse all the promises made by supplement companies, late night infomercials, trendy fad exercise programs and super star ‘hollywood’ diets…

Prey on these survival behaviors making us stop and question ourselves without even knowing it.

We feel you! We understand it and are willing to help you learn what to look for and what you can do about it.

Finding actionable, real truth-scientific backed information is like trying to find a ‘needle in a haystack’.

I know so cliche’, but so true.

The internet is fantastic, but with so many options it leaves us more ADD, unfocused and sometimes confused about what is real, what works and what’s fake.

Another fine day of patient care. Have a great day!

It makes us second guess ourselves, second guess our progress and sometimes makes us quit – just when progress is finally starting to rear its pretty head.
Most things work some of the time. The real problem that I have found is that people put so much pressure on themselves. When they stumble, just a little bit, they don’t give themselves a break.

Give themselves room to make mistakes and realize that progress, real progress is a life pursuit and not what the gurus say it is.

There are NO real programs, diets or weight loss tricks that can get you thin in 30 days!

That’s great marketing and advertising selling you this.

It didn’t take 30 days for you to get in your current weight and shape now did it?

It’s ok to not be perfect. It’s ok to get side tracked. It’s ok to not look like a supermodel within 3 weeks of trying an exercise, diet or nutritional supplement.

Give yourself a little break! It took some time, perhaps years to create the physical situation you might be in.

Thinking you can drastically lose tons of weight in 30 days, then getting frustrated when you (so call) ‘fail’ which causes you to change tactics, buying the latest greatest fad diet, or exercise program, then repeating the process over and over is addictive behavior.

This #1 addictive behavior is enforced by savvy marketing and advertising companies that prey on your biological survival instincts that you might not be aware of.

You want change and that is great. We are here to help.

We will guide you, console you and mentor you along the way.

The truth is, there is nothing you can’t do with the right tools, education and the right people supporting you.

With that being said… let me introduce you to the “Ugly Truth About Weight Loss (Part 1 of 2)”.

This 5,000 + word article is one example of the type of factual, science backed information that we willingly want you to have FREE access to.


Bill “Tells it like it is” Stiber