Category Archives for "Fitness Tips"

21 Laws of Fat Loss

The 21 Laws of Fat Loss is a compilation of the top 21 rules that will govern your results. This list is not conclusive and is not presented in any particular order. It is my goal to provide you these 21 laws over the next 21 days.

The Laws presented to you are the very same habits and actions that are responsible for helping thousands of others, just like you, completely revamp their bodies and change their  lives.

What you will notice most, when reading through the 21 Laws Of Fat Loss is that much of the advice counters what you’ve always believed.

The purpose of this book was never to debunk myths and beliefs… The purpose is to just give it to you straight, without any fluff.

You have to realize that the fitness industry is enormous and growing month by month. And because people are spending money trying to improve their health and fitness, there are a lot of ‘charlatans and snake oil salesmen’ that use pseudoscience and misinformation to sell you their products and programs.

It’s my goal to give you the straight answers. Not my opinion. Not some made up science. But real facts as we know them today. Of course as time passes and science advances, it’s possible that the Laws Of Fat Loss may need changing to.  But for now, each day, for the next 21 days, I will post a law that will get you the results you want… all you have to do is follow them.

Fat Loss Law #1 You Must Have Crystal Clear Goals

The most common reason for people not reaching their desired destination is… they don’t really know where they’re going.

 Seems kinda obvious right?

goalsThe truth is, if you’ve been unsuccessful at attaining and sustaining your goals, it’s because you’ve probably never actually set clear, powerful and meaningful goals.

“But isn’t wanting to lose weight a goal?”

Kinda, but not really…

Imagine you wanted to leave your house and go visit a friend in the next town and all you had was the name of the street they lived on.  No house number.  No cross streets.  No point of reference.  No signs knowing if you went too far.

You’d never get there right? You may come close, by accident. But arrive at your desired location; nope.

This is exactly what happens if you don’t set clear goals.

What does a clear goal look like?

Here’s an example of a clear goal:

I want to be a size 6 and fit into my favorite jeans and feel comfortable and confident wearing them by February 1st, 2017.

You see how specific and measurable it needs to be?  If this was one of your goals, you could try them on at the end of each week and see your progress.

Try setting your own SMART goals. Remember the acronym SMART stands for:






One more thing I want to add to this is really focus on the time frame. Around last year (early 2016) I came across a book called, “The 12 Week Year,” which really changed how I approach goal setting. Instead of saying,” I want to lose 10 lbs and weigh ___ by Dec 31st (insert end of year) I know focus my goal setting in a 12 week or 90 day time period.

Once you have your goals share them with me and others so we can help keep you accountable. You can do that by doing our group

Tomorrow I will share with you Fat Loss Law #2. If you neglect this law it could really set you back on your fat loss journey!

In health,

Coach Dave

3 Biggest Core Strength Myths

3 Core Strength Myths

Over the years potential clients or my coaching clients at some point have either asked me how they could get 6 pack Abs or asked how can they get a stronger core because they either have back issues or want to prevent it. Now, unfortunately in the fitness industry their is a ton of information out there and some if it is just not accurate. So today my goal is to debunk 3 Core Strength Myths that I commonly hear and see posted on the web!

Myth #1 – The Core is just your abdominal muscles 

When you hear someone mention or reference the core do you think they are referring to the abdominals? Most people I speak with think that the core consists of only the abdominals. And although you would be correct somewhat, the core consists of much more than your abs. Now not to get too scientific with you but the core consists of a lot more. Major muscles included are Core strength myths the pelvic floor muscles, transversus abdominismultifidusinternal and external obliquesrectus abdominiserector spinae(sacrospinalis) especially the longissimus thoracis, and the diaphragm. Minor core muscles include the latissimus dorsigluteus maximus, and trapezius.

So you can see that the core is much more than just your abs!

Myth #2 – If I have a Strong Core, I’ll Have a Flat Stomach or 6 Pack Abs

Sorry to disappoint you but you could do crunches all day long 7 days a week and you still might not have the 6 pack ab look you are shooting for. The reason is because actually how lean your stomach is and the showing of your abdominal muscles has much more to do with your nutrition thanks the strength of your abdominals.

You may have heard it before but sound nutritional habits and diet have a much greater impact on you looking lean and losing weight than the actually performing of the exercise.

The funny thing is I once had a client that told me I don’t care what exercises we do throughout the 50 minutes of our session but the last 5 -10 all I want us to focus on is my abs. Well, after several weeks she said to me that she was upset because she was not seeing results and getting the cut look with her abs. She told me this was unsatisfactory to her and she was going to quit. I asked her if she had changed her diet like we talked about and she said, “not really!” Well we had a heart to heart and after me finally convincing her and telling her  that we could do ab exercises all day long and but unless you change your diet your not going to see the results you want. Finally she changed and eventually saw some results but again it came down to her nutrition more than the doing of the exercises.

Myth #3 – A Strong Core Helps Prevent and Reduce Lower Back Pain 

I have to admit that earlier in my coaching career I believed this to be true. However, after working with some chiropractors and me always conning my education I began to understand more about the movement and function of the body and how low back pain can be more than just a weak core. In honesty there could be a million different reasons for lower back pain. And although this may seem counterintuitive actually doing more exercises like crunches can lead to a higher risk of back pain. In the video below Dr. Stuart McGill does a really good job of explaining how flexing the spine repeatedly can lead or eventually cause a disk bulge. I love this quote from him in the video, “Optimal back health doesn’t come from doing nothing, it comes from doing the perfect optimal amount, not too much and not too little.”


Now if you are looking to get a leaner, healthier and stronger core I have a solution for you. It is what I call the “6 Days to a Stronger Core Challenge.” All you have to do is click on the image below and sign up to get you started on a strong and leaner core!

Core ChallengeIn Health,

Coach Dave


4 Simple Mind Tricks

4 simple mind tricks for fat loss

Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?

You are not alone and today in this episode of Fit Over 40 Challenge I’ve got 4 Self Motivating Mind Tricks that will help you lock onto your goals and finally get the results you want.

Show Notes

Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?

You’re not alone and today I’ve got just the 4 Self-Motivating Mind Tricks that you need to lock onto your goals…

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?
* Motivation will tell you to get out of bed for an early workout.
* Motivation will nag you to put down the doughnut.
* Motivation makes passing on fries a reflex.
* Motivation makes a sweat drenched workout exciting.
* Motivation constantly reminds you why you do what you do.
4 simple mind tricks for fat lossSelf-Motivating Mind Trick #1: Pinpoint Your Motivator.

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way.

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner’ or ‘Look more attractive.’ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators…
* I want to have more energy to keep up with the kids.
* I want to improve my health through weight loss to extend and improve my life.
* I want to lose 15 pounds before my vacation.
* I want to restore my confidence to wear sleeveless shirts.
* I want to regain my figure to impress and attract my significant other.
Self-Motivating Mind Trick #2: Make It Official.

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car.

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.

Self-Motivating Mind Trick #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.

With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.

Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging.

Self-Motivating Mind Trick #4: Call For Backup.

Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.

The most effective way to ensure that you meet your goal is to enlist my support, your personal trainer. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.

Get started on the program that will transform your life. Start today with the 7 Day Fat Loss Jump Start Program. Just enter your info below and you can get started changing your life today!

21 Reasons You Need to Listen to This

21 reasons to Listen to This Podcast

In this episode of the Fit Over 40 Challenge I acknowledge the frustrations that people have when it comes to their body and I talk about my weight loss journey struggle as a boy and adult however, I give 21 reasons and rewards that exercise can give you. My whole goal with this episode is to light a fire under you and get you to take action on becoming fit and healthy.

Below you will find the list of 21 reasons and rewards that you can print out and look at them to keep you motivated.

1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.

2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.

3. You’ll be less stressed: You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

4. You’ll have more energy: WebMD tallied research studies and concluded that 90% prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it with the most powerful tool available: exercise.

5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.

6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

8. You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

9. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.

10. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

11. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.

12. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

13. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

14. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.

15. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.

16. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

17. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.

18. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.

19. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

21. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.

In health,

Coach Dave

P.S. If you are looking to take a challenge to get you jump started on your fat loss then you can get the “7 Day Fat Loss Jump Start program that I use with my new clients below. Let me know how I can help!

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47 Inspirational Quotes to Help You Get Fit

41 motivational quotes

47 Inspirational Quotes to Help You Get Fit!!

41 motivational quotesI can remember when I was a kid my mom would throw out different motivational sayings to pump me up or for me to bounce back when I was feeling down. Also, I know it is not the best trait to have, although some people like myself, seem to think it is ok but I hate to lose! Yes, I don’t like to lose and my friends who play weekend sports like volleyball know it!!

Anyway, I guess that is whey I love motivation quotes so much because it helps me process the loss. So, since I always share a motivational quote with my OTF members I thought I would share some of my all time favorite ones with you! Why 41? I don’t know maybe I will continue to add to this list! Here are the 41 fitness motivational quotes I love!


1.)  Mohammed Ali

“It’s lack of faith that makes people afraid of meeting challenges, and I believed in myself.” 

2.) Michael Jordan 

“Some people want it to happen, some people wish it would happen, others make it happen!”

3.) Dan Gable

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and hard to find alloy called guts.”

motivational fitness quote4.) Michael Phelps

” You can’t put a limit on anything. The more you dream the farther you get.”

[Tweet “You can’t put a limit on anything. The more you dream the farther you get. @michaelphelps”]

5.) Arthur Ashe

“One important key to success is self confidence. An important key to self confidence is preparation.”

6.) Jimmy Valvano 

“Don’t give up…don’t ever give up!”

7.) Vince Lombardi

“Winners never quit and quitters never win!”

8.) Evander Holyfield 

“It’s not the size of a man but the size of his heart that matters.”

9.) Babe Ruth

“It is hard to beat a person who never gives up!”

10.) Dara Torres 

“You don’t have to put an age limit on your dreams!”

[Tweet “”You don’t have to put an age limit on your dreams!””]

11.) Lindsey Vonn

“When you fall get right back up.”

12.) Derek Jeter

“There may be people that have more talent then you, but there is no excuse for anyone to work harder than you do.”

13.) Serena Williams

“When you lose you get up, you make it better, you try again.”

14.) Charles Barkley

“If you are afraid of failure you don’t deserve to be successful.”

 15.) Tom Landry

“Today, you have 100% of your life left.”

16.) Unknown 

“Get Fit in the gym, lose weight in the kitchen.” 

17.) Manny Pacquiao

“With God, hard work and focus, I can accomplish what is ahead of me.” 

Rondo Rasey18.) Ronda Rousy

“To be the best in the world you can’t cut any corners. Every little thing counts.” 

19.) Ray Lewis

“Everyday of my life, I’m trying to find a different way to get better.” h

20.) Emmitt Smith

“I may win and I may lose, but I will never be defeated.”

21.) Peyton Manning

“It’s not wanting to win that makes you a winner, its refusing to fail.” 

22.) Don Mattingly

“If you don’t second guess yourself, then you aren’t trying to get better.”

23.) Mia Hamm

“A winner is a person that gets up one more time than she is knocked down.” 

[Tweet “A winner is a person that gets up one more time than she is knocked down @miahamm.”]

24.) Magic Johnson

“You’re the only one who can who can make the make the difference. What ever your dream is, go for it.” 

25.) Steffi Graff

“You can’t measure success if you’ve never failed.”

26.) Tim Tebow

“Along the way, there’s going to be a lot of obstacles, a lot of adversity, a lot of people telling you you’re not good enough. I’ m here to tell you that you are!” 

27.) Terry Fox

“Dreams are made possible if you try.” 

28.) Walter Payton

“Remember tomorrow is promised to No One.” 

29.)Cal Ripken Jr.

When things happen to you in the worst way, you live with it, you go over it, you think what else could I have done.” 

30.) Dan Marino 

“You can do more, you can always do more.” 

31.) Jillian Michaels 

“When you have less time to workout, how you workout becomes significantly more important.” 

[Tweet “When you have less time to workout, how you workout becomes significantly more important. @jillianmichaels”]

Fitness Quote by Carly Patterson32.) Carly Patterson

“Who ever you are, whatever your dream, you have to be strong in your head and strong in your heart. Be strong. There is no quitting in the person who wants it bad enough.” 

33.) Jim Rohn

“The body achieves what the mind believes.” 

34.) Danica Patrick

“Sometimes the easiest person to fix is yourself.” 

35.) Maria Sharapova 

“My family and I built my whole career from scratch.” 

[Tweet “My family and I built my whole career from scratch @mariasharapova”]

36.) Jordy Wieber

“It will hurt. It will take time. It will require dedication and sacrifice. You will need to push your body but, I promise you when you reach your goal it is all worth it.” 

37.) Nike

“Just do it.” 

38.) Rocky Balboa

“Every champion was once a contender that refused to give up.”

39.) Dr. Kenneth Cooper

“If you cannot find the time to exercise, you better find the time to be sick.” 

[Tweet “If you cannot find the time to exercise, you better find the time to be sick @cooperinstitue.”]

40.) Dwayne “The Rock” Johnson

“Success isn’t always about greatness. It is about consistency. Consistent, hard work gains success. Greatness will come.” 

41.) Arnold Schwarzenegger

“For me, life is consistently being hungry. The meaning of life is not simply to exist to survive, but to move ahead, to go up, to achieve, to conquer.”

[Tweet “For me, life is consistently being hungry. The meaning of life is not simply to exist to survive, but to move ahead, to go up, to achieve, to conquer. @schwarzenegger”]

42.) Audrey Hepburn

“Nothing is impossible, the word itself says I’m possible.”

43.) Gary Keller

“Success is a short race – a sprint fueled by discipline just long enough for a habit to kick in and take over.” 

44.) ESPN

“The size of your dreams must always exceed your current capacity to achieve them. If your dreams do not scare you, they are not big enough.”

45.) William Sprague

“Do not wait to strike till the iron is hot; but make it hot by striking.”

46.) Wayne Gretzky

“Procrastination is one of the most common and deadliest of diseases and its toll on
success and happiness is heavy.” 

47.) Gabby Douglas 

Fitness Quotes

“The hard days are the best days because that’s where champions are made.”  



“The only bad workout is the one you didn’t do!” 


I hope you enjoyed these quotes! After going through them I know I left some good ones out so please comment below and let me know your favorite quote and I will add to this post.

In health,

Coach Dave

P.S. If you are needing a jump start to get back on track then I encourage you to take a look at my “7 Day Fat Loss Jump Start Challenge.”

Fat Loss Challenge You can join for FREE by filling in your info and clicking the button to Join. 

22 Minute Hard Corps 8 Week Challenge with Tony Horton

22 Minute Hard Corps with Tony Horton

As Tony would like to say “come get you some” of this new 22 Minute Hard Corps workout!

I am excited about taking on the 22 minute Hard Corps 8 week Challenge with Tony Horton.

I like most people have a tendency to get into the habit and routine of doing the same old thing over and over again. I mean let’s face it we hate change and resist it at all levels. So, I decided that I was going to take this challenge and change up what I have been doing for the past year. Now don’t get me wrong the current workouts that I am doing are great workouts and I have sen results

Throughout the next 8 weeks I am going to journal about my experience that I will embarking on.

First, I shot a quick video on what comes with the 22 Minute Hard Corps Kit. I have to admit I am like a kid in the candy store when it comes to getting physical products in the mail these days. Oh, and I was hoping to have a solid video shoot but when you work from home and have kids 10 and under you see what happens when you try to do this when they are home. Actually, when I watch it now I laugh but I was frustrated at the time 🙂

Click here to watch the 22 Minute Hard Corp Workout.


If you are interested in taking the 8 week challenge and want to learn more about the 22 Minute Hard Corps Workout then click here. 

In Health,

Coach Dave

P.S. If you are looking to surround yourself around highly motivating people and need some accountability I would love for you to join me over at my FREE Facebook Group. Go to 

From Couch To Spartan Race – Fit Over 40 Challenge Podcast Episode #9

Eat Real and Move

In this episode of the Fit Over 40 Challenge Show I had the pleasure of speaking with a very good friend and long term colleague of mine Morris Brossette!

Eat Real and MoveMorris is an expert in adventure training/ obstacle course training as well as a leading expert with sports nutrition.

We talk about several different topics but the story about his sister going from couch to Spartan Race is really cool and inspiring.



You can find out more about Morris at

You Know You’re A Health Nut When…

It is funny how the older I get the more concerned I have become about my health. Now I can’t say that I subscribe to all of these but I found myself reflecting back on how bad I used to be about my health and nutrition! And I can’t tell you how many of #2 I ate in my 20’s!

1. It’s not a meal unless it has something green in it.

Even your breakfast contains kale. Especially kale. In fact, you’re probably eating kale right now.

2. And you don’t consider processed goods a food source anymore.

What is this shit?

3. Life before almond milk is unimaginable.

Remember when you used to drink soy?

4. And you can’t believe people are still drinking this:

And you have to count to 10 every time someone tells you milk is essential for calcium. Because cows specifically produce milk to nourish people, right?

5. Ani Phyo, Kris Carr, Kathryn Budig, Brendan Brasier, among others, are demi-gods in your eyes.

The kings and queens of the health world, to which you can only aspire. I mean, look at Kris Carr – the woman has cancer and she looks better than you do.

6. And you recognize Gwyneth for being a healthy living guru…

…more than an actress.

7. Your friends surprise you on your birthday with this:

Decadent super chocolate-candy birthday day with whipped cream and extra icing…

8. But you would genuinely prefer this:

Raw cacao, avocado, coconut oil, lucuma and maca cake with an almond base. Mmmm…

9. You personal library looks like this:

You might not be certified, but, let’s face it, you’re basically a nutritionist. You’re pretty sure you know more than most health professionals. You’ve probably read more books on health than you did for your degree. And this time, because you actually wanted to.

10. You know the ‘Clean Fifteen’ and ‘Dirty Dozen’ off by heart…

…so you can have your organic produce and save money too.

11. And in the supermarket you eye what people are buying, and judge them for it.

All that processed meat and sugar… really?

12. You don’t know how you ever got through the day before you started practicing yoga/ meditation

… and you wish sun salutations were more acceptable in public spaces, like the middle of the office, classroom, train, bus, supermarket, shop floor, family gathering…

13. And if you don’t already teach yoga…

… then you’re probably thinking about it, whether day dreaming about a career change, or as a straight up life path.

14. You positively make sure that you eat chocolate everyday.

Because theobroma cacao is a superfood, after all, so you absolutely HAVE to have it. Every. Single. Day.

It’s for your health, okay?

15. You get stressed when you can’t sleep, because you’ve read about how bad sleep deprivation is for your body.

This is one of the worst possible things that can happen.

And then you get stressed because your stressed, which is even worse, so you’re basically just going to die now, regardless of diet and exercise.

16. Saturated fat doesn’t faze you.

You’ve heard the latest studies and are positively in love with coconut. Cook with coconut oil? Of course! A spoonful of coconut oil in smoothies? Yes please!

17. You rarely get colds…

.. with all your green juices/immuni-teas/raw ginger/other healthy techniques, you have a superhuman ability to fight off winter illnesses.

18. Though you have, at some point, realized that you suffer from Candida.

Long, long list of ambiguous symptoms, of which you have three, pertaining to many possible disorders/causes…
… but it must be Candida!

19. Whole Foods/Planet Organic is your personal mecca.

You still remember the first time you went in one, and you were like, there’s an entire supermarket dedicated to food like this?! You still walk around it in awe and can’t believe some of the things you can pick up there.

20. You would rather spend money on organic food/ yoga classes than new clothes.

And can also justify this spending in ‘I don’t smoke/ binge drink/ eat fast food, but if I did, I would spend this much, therefore it’s okay to buy this fresh juice/mochi/umeboshi plum/raw food anything”

C’mon. You know you’ve done this.

21. These look better to you

Crispy dehydrated kale. YUM!

22. …than these:

Reconstituted potato deep fried in rancid oil with added chemicals? I think I’ll pass.

23. You would infinitely rather hang out at this bar…

24. …than this bar.

Delicious nutritious drinks that will give you a healthy glow and not lead to decisions you regret, and looking like hell the next day, please.

25. Your friends think your crazy.

If you don’t live in California (so I believe), your health obsession can make you feel pretty lonely. But you don’t care because you feel and look fabulous. And those special people in your life love you anyway.

26. You have strong opinions on Raw Foodism, Paleo, Veganism, 80/10/10.

And you get agitated when people don’t see eye to eye with you.

27. No matter how healthy you think you are…

… there’ll always be someone, online or not, telling you you’re diet is appalling for still eating carbohydrates/animal protein/fat/sugar/raw/cooked/gluten/dairy/vegan/processed foods.

You’ve seen far too many show downs on forums and MindBodyGreen. Best just to listen to your own body, for a change.

28. But ultimately, it’s a blessing to experience this beautiful world…

… and whatever healthy means to you, you want to honor your body, regardless of its physical shape, ability or size, that allows you live in it.

Read more:

15 Reasons Coconut Oil Is Your New Best Friend

15 Reasons Coconut Oil is Your New Best Friend

I am sure by now you have heard the benefits to using coconut oil. Well, here are some reasons that will show you why it is your new best friend 🙂

Let me know which one you like best in the comment section below!

1. The Problem: You were dumped.

Her Solution: Fixing your raccoon eyes. Dip a cotton ball in coconut oil and use it to wipe away mascara streaks and smudged eyeliner.

2. The Problem: You fell in front of everyone.

Her Solution: Removing the evidence from your knees, elbows, and so on. After a cut has healed over, rub coconut oil on the scar to gradually lighten it over time. This also works for stretch marks.

3. The Problem: Your hangnails are out of control.

Fox Searchlight Pictures / Via

Her Solution: Nourishing your cuticles. Coconut oil promotes nail growth and provides the perfect canvas for nail art.

4. The Problem: You rely on fast food.

Her Solution: Boosting your immune system and aiding weight loss. Vlogger Jenna Marbles swears by blending a spoonful of coconut oil into her breakfast smoothies.

5. The Problem: You’re trying to cook more.

Walt Disney Pictures / Via

Her Solution: Coconut oil can replace the vegetable oil or butter in most recipes. It’s also dairy free.

6. The Problem: You frequently heat style your hair.

Fox Broadcasting Company / Via

Her Solution: Strengthening weak and dry hair. Rub melted coconut oil onto your scalp and roots, then let it soak in for three hours. It may take a few lather-rinse-repeats to wash all the oil out, but you’ll know it’s gone once your shampoo starts lathering up normally.

7. The Problem: Your hair won’t behave.

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Her Solution: If you don’t have three hours to kill, try taming your flyaways with a small dab instead.

8. The Problem: You over-plucked your eyebrows.

Her Solution: Possibly encouraging hair growth. Apply coconut oil to your eyebrows and let it absorb overnight. Castor oil works for this as well.

9. The Problem: Winter dries you out.

Comedy Central / Via

Her Solution: Moisturizing dry patches. Rub coconut oil directly onto your dry skin for a few days and watch the flakes disappear.

10. The Problem: Your skin feels a little rough.

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Her Solution: Exfoliating. Mix coconut oil with sugar or salt for an effective body scrub.

11. The Problem: You pulled an all-nighter.

Her Solution: Improving dark circles and bags. Applying a tiny amount of coconut oil around your eyes can even ward off wrinkles.

12. The Problem: Your smile isn’t sparkling.

Her Solution: Oil pulling, an Ayurvedic technique that involves rinsing your mouth with coconut oil. Supposedly it whitens your teeth and removes harmful bacteria.

13. The Problem: Your new boots are too stiff.

Her Solution: Softening the leather. Wipe your boots with coconut oil to help break them in. To be safe, test the oil on a small patch first.

14. The Problem: You forgot the bug spray.

Her Solution: Relieving itchy bug bites. Prevent hours of scratching by applying coconut oil directly to the bites. You can also combine it with peppermint oil extract to create homemade insect repellent.

15. The Problem: You’re broke.

Her Solution: Being dirt cheap. A 16-ounce jar of coconut oil costs around $8 or $9, and its uses are endless. Find it online or at your local health store.

Read more:


I hope you enjoy your new best friend!

In health,

Coach Dave

51 Tips To Start Getting In Shape From People Who Have Been There

Realistic advice that works for real people, from real people. No more crash diets and get-ripped-quick schemes.

We recently asked members of the BuzzFeed Community to tell us their best tips for getting in shape. Check out what they shared — inspiring and actionable ways to get in shape and love doing it.

Push your limits.

Jenny Chang / BuzzFeed
1.  Be willing to try any workout class at least once, and recognize that your workout preferences may change with your fitness level. —katier4bba4c003
2. Always be willing to push your limits. It may be scary — trust me, I know — but it is well worth it. I dreaded trying to run and do other types of workouts, but when I did I loved the results and stuck to it. Heck, it helped me lose 40 pounds so far! —natashac14
3. I challenged myself, in pouring rain and snow, to run eight kilometers. If I did it, it would prove to me that I can do anything I set my mind to. I did it, and now I love running every day. —alvan
4Become comfortable with the feeling of being uncomfortable. You will be hungry, tired, sore, and sweaty. But true change doesn’t come unless you push yourself outside of your comfort zone. If you just accept the temporary discomfort for long-lasting results, it helps you get through. —jackayb

Join a gym or work with a trainer.

Jenny Chang / BuzzFeed
5. Girls, if you are too intimidated to do heavy compound exercises in the gym because you feel like you have no idea what you’re doing, one option is to make an investment and enroll in CrossFit for a couple of months before returning to a cheaper gym membership. You get one-on-one training from coaches to learn the proper form and technique of weightlifting for a bigger price — but it’s totally worth it! —kyrac480bf58ad
6. Join a gym. Not just a chain, but a local gym with real people that have group fitness classes. DO those group fitness classes! And whatever you do, don’t stop. Start with one day a week. Then when you’re ready, try two. Then three, and so on. Don’t quit. —gnarwy
7. Get a trainer. Learn what to do then fire them. —Janet Guerra
8.Find a gym environment you feel comfortable in and set up a schedule and plan you can stick to. The personal trainers will love to help you achieve the goals that work with your body and fitness level. Trust me, it’s the best decision I’ve ever made in regards to fitness. Also, it’s good to get your fitness level evaluated so you know your current limits. —brittanyr4de56b426

Eat more mindfully.

Jenny Chang / BuzzFeed
9. Eating clean just means avoiding processed foods. Shop from the outside perimeter of the grocery store.reneed49e0b5534
10Replace unhealthy foods around the house with healthier choices. Normally have a bowl of ice cream after dinner? Have frozen blueberries instead. They’re delicious and much better for you. And have lots of healthy things that you can snack on when you feel the urge to binge. Everyone does it sometimes, but you can reduce the damage by making your snacks things that are good for you. —hazell49da6b9e2
11 .Food Network Magazine‘s weeknight cooking section has an awesome variety of meals with nutritional info. That was a huge help to me on my weight-loss journey. Now I’m down 80 pounds! —katier4bba4c003
12. Meal prepping has helped me a bunch! I plan out all my breakfasts, lunches, dinners, and snacks for the week, buy everything, cook it all, and pack it all up at the beginning of the week. Then I’m not tempted to just go for easy, not-so-healthy options, and I don’t have to worry about not having anything to eat at all! I also make sure to throw in some indulgences throughout the week, like if I’m absolutely craving some thin mints I only have one or two to satisfy the craving without ruining my week. —Melissa Nicole Kight
13Don’t focus on cutting food/calories out of your daily intake, but start to focus on putting good things into your body. I try to follow the 80/20 rule: 80% of the food you eat should benefit your body; “healthy” foods. Twenty percent is the amount of empty food you should have a day. Empty foods are foods that fill you up, but provide no nutritional value to your body whatsoever. —blakes4737c6dfa

Stay hydrated.

Jenny Chang / BuzzFeed
14. Quit drinking soda, coffee with sweetener, energy drinks, etc. Make water your go-to choice of beverage when you’re out to eat and at home. After I did this for two weeks, I had more energy, slept better, my skin cleared up, and I didn’t feel sluggish in the afternoons. Trust me, this is a small trick that makes a huge difference.peijaa
15. I bought a water bottle that has a dial so I can keep track of how many full bottles I drink per day. I keep it with me at all times and try to drink five bottles a day. —Elena Michele
16My biggest saving grace has been to drink at least a gallon of water every day. Not only does my skin and effortless sleep schedule thank me, but doing this helps me to feel less bloated and recover from binge-eating episodes — which happen more frequently than I’d like to admit. Everyone always says to stay hydrated, but few actually do it! —Helen Bierko

Find fitness activities that you love.

Jenny Chang
17Always change it up. If you are getting bored with your exercise routine then find a new exercise that you enjoy doing and alternate. Getting sick of that same old salad for lunch? Find a new, healthy recipe that you will look forward to eating, and then when you are bored of eating that, find another! If you’re always keep changing it up to keep yourself interested then getting in shape won’t feel like a constant uphill battle and it just becomes habit.Rebecca Betts
18. I am one of those people who can’t be bothered to work out unless I am enjoying the activity. Running? Haha, no. My advice is to find an activity or sport that you ACTUALLY enjoy for reasons other than fitness. I found boxing. I love it, so I am thrilled to go EVERY DAY and fitness is just a happy by-product of my fun. There are tons of classes and team sports out there. Find something you love. —Alyssa Kate Pierce
19. Do something that you enjoy doing. I have been wanting to try freeletics but I don’t enjoy high-intensity workouts so I compromise the intensity. I still do my burpees, squats, and sit-ups followed by 20 minutes of biking. I love biking. Don’t force yourself into doing something intense (if you are not into it), instead listen to your body and challenge yourself to do something that you love, every day.citraischu
20. I refuse to eat anything that isn’t delicious (it better be worth the calories) and I refuse to do exercise I hate (no running). I walk a lot and dance some, too. —francesjoys
21Do something fun and call it a workout. I go rock climbing all the time, sometimes I’ll go on a short hike, or ride a bike. The trick is to increase the actual workout you do incrementally. Maybe do a harder route, or do it faster. —jays4ed036bcf

Stick to it and make it a lifestyle.

Jenny Chang / BuzzFeed
22. Realize that what you see in the magazines, if it’s real, is the result of long, hard hours at the gym and absolutely no cheating on an incredibly specific diet. Not to mention weeks on weeks of training. Balance your daily food intake, eat clean (unprocessed) foods, and exercise to the point of feeling uncomfortable four to six times per week. The rest will happen on its own. Dedication and moderation.briannel46a86785b
23. Stick to it. No matter what. Getting into a daily routine can drastically change your mood, attitude, and, of course, your health. —sleepl3ss
24Make one small change at a time. For example, if you are a very sedentary person, suddenly going to the gym and working out seven times a week is tough to motivate yourself into doing. Start by adding an after-lunch walk to your routine, or cut out the sugar in your coffee and build from there. Smaller changes are easier to incorporate in your lifestyle and you won’t lose the motivation.thatlittlelightbulb
25. From someone who’s lost a significant amount of weight: There is no magic pill, diet, exercise, tips, or tricks that will make you lose weight. YOU are the only thing in your way. It is not in any way fun, hassle-free, and definitely not easy. It’s a full-time commitment, a complete lifestyle and mind change. But after all the struggle and time, it does get easier. And the way you feel about yourself makes up for everything. No one ever promised it’d be easy — they promised it’d be worth it. —Caitlin Barlow
26. Don’t set your expectations too high — you’re not miraculously going to get those abs or better muscle definition in a few days or even weeks; you need to work for it.ravenbard
27. Becoming healthy and fit isn’t something that happens overnight or from a gimmicky, fad six-week diet. It is a journey and a lifestyle you fall in love with when you find your “soulmate” workout and feel amazing from eating REAL food. Four years ago, I ate nothing but takeout, didn’t know a thing about nutrition, couldn’t cook, and never worked out in my life. I was miserable and obese as a result. I decided one day to start educating myself and making small changes (which snowballed) every day. Since, I’ve lost 80 pounds, and live for fitness and nutrition. I LOOK FORWARD to my workouts and CRAVE whole foods. It’s all about COMMITTING to yourself, making small changes every day, not being afraid to try new things, surrounding yourself with like-minded people, finding workouts you ENJOY that are sustainable for YOU, and THEN your new lifestyle will fall into place. There really isn’t a quick fix or easy way out. Make the decision, commit to it, and you will succeed. —ashleighj474ebc193

Consider strength training.

Jenny Chang / BuzzFeed
28Short, intense bouts of weightlifting, every second day. Basically, a less intense version of the “Body for Life” workout technique. I am, however, incredibly good at putting on muscle so results may vary. MODERATION IN ALL THINGS! That is key. —Nancy Lorenz
29. No matter if I’m doing aerobic training or strength training, the one exercise I do almost every time I work out is the deadlift.Samantha Fong
30. Women: Seriously, start lifting weights. Heavy. Fucking. Weights. No more four-pound dumbbells and machine workouts. Squats, deadlifts, bench press, and all the other fun stuff in between. It is A LOT more fun than cardio, and I promise you that you won’t get bulky. —Butterkitten
31. Compound movements like squats, deadlifts, cleans, and presses yield the quickest and most effective results. Lift heavy, lift often, and push yourself every time you step into the gym. Every increase in weight is a step forward. Five additional pounds is still five pounds, and an additional five pounds added every week for four weeks is 20 pounds more than week one. —brangieri

Set goals and track your progress.

Jenny Chang / BuzzFeed
32Tracking food, exercise, and weight with the LoseIt app was the BEST thing I ever did. It helped me to realize I was eating close to twice the amount of calories I needed. And getting to add my exercises in made me motivated to work out so I could record them. Plus, nothing felt quite as good as watching the chart with my weight go down, down, down. I find I actually enjoy eating healthily and working out. It’s about lifestyle changes, not crash diets.nicolee407d98e0a
33. I got an app — Argus — that tracks my steps. It’s free and I get a little rush from hitting my goal daily. I also set up a system to reward myself for every X pounds lost. The rewards are stupid things like markers or socks, but there are also some big items, like a new tattoo once I hit my goal weight. —francesjoys
34Write everything down. Record what you do and always try to lift more, run further, run faster next time. I wrote an app to help me do that in the gym. —Things a T-Rex does
35. Be vocal about your goals — it makes you accountable. If you want to run a half marathon, tell people. They’ll inevitably ask about it and who wants to admit that they gave up? And the support you’ll receive will help push you towards success.susanrebeccah
36. Set a concrete goal of something you want to accomplish, not just the vague idea of “getting fit.” Towards the end of college, I wanted to get in shape, so I picked a hiking trail to do with a friend after graduation. Whenever I would struggle with workouts, it was really helpful to think how the work I was doing would help me on the trail.audreyw4191fb5f5

Treat yourself.

Jenny Chang / BuzzFeed
37. Good headphones for the gym make a difference for me.Mashaya Sulser
38. When you start working out, the music playlist can make all the difference. Sometimes, I’ll be plugging away on the elliptical, watching Scandal on my iPhone, and I feel like the minutes are going by so slow. If I flip on the music instead and some amazing, upbeat, kickass song comes on (or even something terrible that has a great beat), I just feel PUMPED. I have a few different workout playlists for different moods and I’ll tell you, they work great. —Kim Casey
39. I’m a lazy girl that’s trying to get into fitness. What’s really gotten me into working out are the simple things like getting new, colorful workout gear to get in the mood. It’s like wearing a sexy bra under your clothes at work, but BETTER. —Daksha Córdova
40Remember to celebrate every little victory! Did you do five more minutes of running than the day before? Awesome! You took the stairs instead of the elevator? Great! Picked the healthier option even though you really wanted the bad-for-you one? Amazing! Celebrating all those little things really helps to stay motivated and so you aren’t always beating yourself up when you don’t see the immediate results that you wanted. —katceekay
41. Treat yo’self to some new workout clothes. If you are anything like me, you’ll want to wear them STAT. —allisonelloyd

Fit exercise in.

Jenny Chang // BuzzFeed
42. If you’re watching TV, do some core work during commercials (sit-ups, planks, Russian twists, etc). It keeps you active on your breaks and off days, and will also keep you from feeling *too* lazy! Small, simple steps along with your workout routine make a big difference! Give it 100%. —Daksha Córdova
43. Walk everywhere. If you have to drive or take public transit, park far away or get off at the stop before/after your desired one so you can incorporate exercise into your daily routine. Educate yourself, and just try to find a rhythm that works best for you. It is important to understand that what someone else is doing might not work for you, and fad diets aren’t going to work or be healthy to upkeep in the long run. —jbradz
44. I bought a workout mat and started doing a new YouTube exercise video every day at home. Some are short, doing a different one every day keeps it interesting, and I don’t have to go all the way to a gym. —Elena Michele
45. Exercise any time you have available. Even if it’s five minutes — set your treadmill (or whatever) and by the time it goes by, you’ll be in the zone, and won’t want to stop. —alex ari
46. Walk 30 minutes a day. It doesn’t have to be many miles eventually; you’ll work in a faster pace. Maybe plan a goal, like work your way to a mile and then two, whatever you want it to be. Walking will get you there! —Mannybr22

Stay positive and love yourself.

Jenny Chang / BuzzFeed
47. Love yourself as you are right now — lasting change cannot happen unless you take your blinders off and make peace with where you are right now. You are lovable and deserve love and deserve self-love no matter what.Amy Abrams
48. The most important thing in fitness is keeping it positive — don’t start working out because you hate your body, because you’ll never be happy. If you start from “I like my body, but I feel better when I take care of myself,” you’ll feel better about every improvement you see and you won’t be as down on yourself when it takes more than one workout. —Valerie Hemminger
49. Understand that how you look is secondary to how you feel. Where fat develops on your body is purely genetic, and if it doesn’t develop in a way that shows off your six-pack, you’ll only be able to get one through dangerous, unhealthy means. —Jason Gillis
50. Never compare! Everyone is at different levels. Find what you love to do — that will make it 10 billion times more enjoyable and easier to stay on track! —amandamarie85
51. Do it for you. Don’t get in shape only to impress somebody, whether it be that you’re envious of your BFF’s killer legs or a jerkface ex that ruined your self-esteem. Fitness should be an opportunity to appreciate and admire your own beauty without needing reassurance from those who’ve made you feel inferior. Sure, they can be your motivation to inflict insane jealousy, but looking and feeling good should be your own prerogative! Confidence is at the root of all fitness, and that comes from within.gabriellev450b7c435

Thumbnail from ThinkStock.

In Health,

Coach Dave

If you liked this article check out “Diet Myths Revealed”