Category Archives for "Fitness Tips"

7 Ways to Avoid Falling off the Healthy Eating Wagon

7 Ways to Avoid Falling off the Healthy Eating Wagon


Whether you’ve been riding the healthy eating wagon for a week or a decade, staying on can be difficult. Fortunately, there are a number of ways you can hold on.Keep reading to learn seven ways to protect yourself against the temptation to fall—or even jump off of the healthy eating wagon—on a daily basis.

1. Don’t Starve Yourself
Eating is a basic human need. Cut your calories in half over night or slash any specific food group out altogether for a prolonged period and you’ll land flat on your face in no time flat. When you’re eating for good health, you still need to eat. You’ll just need to go with healthy options and avoid eating more than your body needs to fuel itself through the day.

2. No Excuses
There are as many excuses to fall off the healthy wagon as there are days in a year. So if you’re going to stay on the wagon, you’re going to have to ignore the excuses and focus in on your goal: eating the right stuff. Which brings us to the next way to avoid falling off the wagon…

3. Stay Focused
Being mindful of your healthy eating ways is easy during the first few days. After all, you’ve spent years eating one way and now you’re changing everything up. In a week or so, however, it can be difficult to remember your desire to eat healthily and even harder to remember why you made that decision. Stay focused on your choices and why you made them to stay strapped tightly on the wagon.
4. Get on the Right Wagon
Every person’s health goals and expectations are different. If you hop on a healthy eating wagon for the first time in your life and expect to shed 30 pounds in a week, you’re going to be disappointed. Setting appropriate goals will help you stay on the wagon and help you make the next goal, as your wagon gets easier and easier to ride to the finish line.
5. Avoid Naysayers
Always struggled with your weight? Tried every diet plan known to man without success? Then you’re going to have a lot of folks who scoff at your desire to eat healthily. Let them scoff on their own and find new friends if you have to. Once your lifestyle changes start to pay off, strut by the folks who said they’ll believe you’re serious about healthy eating when they see results and watch their jaws drop.
6. Stay Away from Triggers
The reason healthy eating is difficult for so many is that unhealthy eating tastes so good! Understanding this and understanding when you most want unhealthy food options will help you stay on the healthy wagon. Have a hard time saying no to sweets at your best friend’s house? Invite him to your place or meet at the park. Eat everything in sight when you’re lonely? Give someone a phone call when no one is around.
7. Know How to Get Back On
You should aim to stay on the healthy eating wagon all day every day. But you should also be ready when you fall off. While you can find any number of ways to get back on the wagon, the best is to just do it! Admit you goofed up, recommit yourself to healthy living, and start living the healthy life you deserve once again.
This was taken from my bi-monthly newsletter. If you want to read more you can see the full newsletter here.
In health,
Coach Dave



How one dad makes healthy lunches for his kids even more exciting than junk food [9 pics]

Part of the difficulty with getting kids to eat healthy food is that the packaging for the unhealthy food just looks so fun! Beau Coffron decided to combat this by making his kids healthy lunches that look just as interesting as junk food.

At Lunchbox Dad he documents these creative lunches and provides instructions to make them yourselves.

Here are just a few of the imaginative meals he’s created…

Lunch Box Fun 9

Lunch Box Fun 1


Lunch Box Fun 2

Lunch Box Fun 3

Lunch Box Fun 4

Lunch Box Fun 5

Lunch Box Fun 6

Lunch Box Fun 7

Lunch Box Fun 8

(via Visual News)

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25 Faster Muscle Building Exercises

Exercises that build muscles fast have two features that set them apart from all other exercises. First, they involve big muscle groups. The more muscles involved simultaneously in an exercise the higher the anabolic effect of the movement, which causes overall muscle growth. Second, they are relatively easy on your joints, minimizing the risk of soft tissue injury. Unlike muscle, the soft tissue around the joints (tendons and ligaments) has limited blood supply and therefore it takes more time to heal. Muscle recovers faster than joints, therefore performing low impact exercises that do not overstress the joints favors recovery and speeds up muscle growth. Of course, weight lifting is a big stress for the neuromuscular system, anyway. But, choosing exercises that do not overstress the joints can make a difference in how fast you develop these muscles. In light of this, here are 25 faster muscle building exercises. For more exercise tips, check out Photo credit:
25. Deadlift

The deadlift is regarded by many as the king of mass builders. And for a good reason since it works more muscles simultaneously than any other strength training weight lifting exercise. It effectively adds slabs of muscle to the lower and upper body. When properly executed it is risk free. It employs and strengthens over 25 major muscles including those of the entire back (lower, middle, upper), the shoulders, abdominals, forearms, hips (gluteal muscles) and the legs (hamstrings and quadriceps). The deadlift is a true measure of somebody’s strength. The deadlift world record is 1,015 lb by Benedict Magnusson.

24. Bent Over Row

It’s been called “Back Thickener” because it stimulates the growth of the entire back. It employs 8 major muscles in the lower, middle, and upper back. The bent over position also calls for the involvement of your abs (rectus abdominis and obliques) to stabilize your core region. It’s relatively difficult to perform bent over rows, which is why it is an overlooked exercise. To avoid injury you must keep the back straight, not rounded, and your trunk tight. A pronated (ovehand) grip increases the activation of the shoulder muscles while a supinated (underhand) grip places the emphasis on the lats and biceps. The problem with the bent over row is that while your back may be strong enough to row the weight, you may not be able to lift it because you just can’t stay balanced. The weight pulls you forward.

23. Barbell Squat

Barbell squats are excellent for increasing muscle size not only in the legs but in the whole body. Doing heavy squats triggers a systemic anabolic effect that promotes overall muscle growth. The squat employs mainly the quadriceps (quads), hamstrings and the gluteus maximus. It also involves the hip adductor (inner thigh) and other stabilizer muscles. There is some injury risk involved though, even if you do the exercise the right way. Placing a heavy barbell on your shoulders creates an unhealthy vertical compression on the spine. Moreover, in the lower part of the motion, knee injuries are common. To avoid knee injury, make sure your knees do not move beyond your toes. Other than that, heavy squatting guarantees rapid muscle growth.

22. Barbell Lunges

Barbell lunges are an excellent, safer, alternative to barbell squats. Lunges work each leg separately but fully. When performing lunges, a big part of the resistance comes from your own body weight. Therefore the exercise requires relatively little weight on the barbell. If you do barbell squats with 240lb, it is unlikely you can lift more than 150lb on a barbell lunge. That means lunges are less taxing on your spine. In addition, since your knee does not travel beyond your toes, lunges are safer for your knees than squats.

21. Leg Press

When compared to squats, the leg press is a less compound movement. The leg press is performed from a seated position and therefore it employs fewer muscles than the squat. It’s easier and safer, too, because it is performed in a fixed pane of motion which requires minimal core stabilization. That means, your abs and back muscles are not that much involved. The relatively short hip Range of Motion (ROM) decreases the involvement of the hamstrings and glutes thus placing the emphasis on the quads. Still, the leg press is superior to the squat in that it can more directly target the quads. With the hip adductor (inner thigh) and stabilizer muscles less involved, and the seat support, the leg press allows you to focus all your energy on your quads and hit them really hard with a tremendous load.

20. Chin ups (Pull ups)

Chinups are very effective boosters of upper body growth. They workout the muscles of the upper back (latissimus dorsi), shoulders (posterior deltoid), arms (biceps), and forearms (brachialis). Chest muscles get activated a little bit, too. In chinups the palms face you, while in pull ups the palm face away from you. Pull ups employ teres minor (one of the four rotator cuff muscles) more than chin ups do, therefore, if your rotator cuff is hurting do only chin ups—you don’t want to injure rotator cuff muscles and their tendons.

19. Dumbbell Row

Whether performed with a dumbbell or a barbell, the bent over raw is very effective for working the lats—the largest muscles of the back that run along each side of your torso connecting your upper arm to the middle and lower back. There is a difference between barbell and dumbbell bent over rows as far as the muscles involved. Due to the bench support in the dumbbell rows, the lower back (erector spinae—a group of muscles that run along each side of your spine from the pelvis all the way up) is not targeted almost at all. Moreover, in dumbbell rows, the torso is parallel to the floor activating mostly the lats whereas in barbell rows the torso is bent 45 degrees which places the emphasis on rear delts and traps (upper back). Finally, the one-arm dumbell row works each side separately which allows you to focus on the side that is less developed.

18. Barbell Shoulder Press

The barbell shoulder press is a great muscle builder for the whole shoulder cage. The weight is pressed from the shoulders straight upwards until it is locked out above the head. It is a compound exercise that involves the shoulders, chest, and triceps. It can be performed either from a seated or standing position. The latter allows you to lift more weight due to the leg drive involved. If you rest your upper back on a wall or bench you increase the involvement of your upper chest.

17. Dumbbell Shoulder Press

The dumbbell shoulder press targets specifically the shoulders. Unlike the barbell press, the dumbbell press does not involve as much the triceps and chest, allowing you to focus on your shoulders. Many people prefer the barbell over the dumbbell press because they can lift more weight with the barbell. But what they fail to understand is that the barbell actually works, to a significant degree, their upper chest and triceps, not their shoulders. I saw a significant increase in my shoulders size when I switched from barbell to dumbbell presses.

16. Dip

The dip exercise activates primarily the triceps. It’s a basic movement that works all three parts of this muscle group. It also targets the anterior deltoid, the chest muscles and the rhomboids in the back. The dip allows you to load your triceps as no other exercise. The problem with the dip is that it overstresses the shoulder muscles, the pecs, and the elbows. If you have troublesome shoulders, you should skip this exercise. The injury risk can be minimized if one limits the range of motion.

15. Standing Barbell Curl

Doing barbell curls is probably the fastest way to grow the most famous muscle in the human body— the biceps brachii muscle. Other exercises, such as the dumbbell curls, hammer curls, cable curls, concentration curls, supinated bent rows, and chin ups, do not target the biceps as directly as the barbell curl. The barbell curl is the most “compound” bicep movement of all employing all bicep muscles. When performing this exercise do not swing your torso, otherwise you are allowing momentum, not your biceps, to lift the weight for you.

14. Stiff Legged Deadlifts

One of the best exercises for your hamstrings, the stiff legged deadlift, is a modification of the deadlift. It is designed to eliminate the involvement of the quads and place the tension on the glutes and hamstrigs. It activates the lower back, too. To avoid injury in your hamstrings, do not lower your torso beyond mild stress; that means the bar doesn’t go lower than the knee caps.

13. Bent Over Long Bar Row

The bent over long bar row is a great back builder and many prefer it over the barbell row. The difference between the two is that the range of motion is shorter in the long bar row, allowing you to lift more weight. Another difference lies in the grip (close or wide). Different grip involves different back muscles. The close grip in the long bar row does not allow the back muscles to fully contract as in the bent over row. Yet, many find it more effective as a mass builder compared to the barbell row because the weight moves on a more even plane and offers better spine stability.

12. Close Grip Bench Press

The close grip bench press is the safest and more effective triceps exercise you can do as it activates the whole tricep muscle. It involves the chest and shoulder muscles in addition to the triceps. Unlike the dips, it does not pose a threat for the shoulders. Use a narrow grip but do not grasp the bar with your hands less than 4 inches apart otherwise you could hyper-adduct the wrist joint. Load the bar and press hard.

11. Standing Dumbbell Calf Raise

The dumbbell calf raise allows you to fully workout your calves at home without machines. To build good calves you need to get a good flex on top and a controlled stretch at the bottom. All three calf muscles will get activated. Calf raises can be performed in various ways targeting the two calf muscles (gastrocnemius, and soleus) from different angles. For example, when calf raises are performed from a seated position (seated calf raise) the gastrocnemius is stretched less.

10. Clean and Jerk

The clean and jerk works the full body. It is a great test of one’s strength given that it employs more muscles than any other exercise in a series of movements. The first part of the movement (clean) is a dead lift involving the legs (glutes, quads, hamstrings, and calves) and lower back (spinal erector). Once the deadlift is over, the legs, traps, middle back, and shoulders assist to bring the bar into a resting position right in front of the neck. Then, in the second part (jerk), the legs, shoulders, chest, and arms bring the bar right above the head. The Olympic record is at 236kg for men and 187kg for women.

9. Front Squat

Squats are the most basic and all inclusive exercise you can do for your lower body. Like the back squat, the front squat is a fantastic muscle growth booster. Many people think that the back squat focuses more work on the glutes, while the front squat emphasizes the quads. However, a University of Florida study found that both exercises target the same muscles at the same intensity. That means it makes no difference for the leg muscles which exercise of the two you perform. Researchers did find though that front squats exert less pressure on the knees. It is also obvious that front squats employ the delts which assist with keeping the bar rested on the shoulders. Finally, with the torso keeping more vertical the front squat places less stress on the lower back. Since the muscles of the back are not much involved, front squat is more difficult than back squat and requires less weight.

8. Barbell Rollout

If you want a strong mid section, the barbell rollout is one of the best exercises you can do. While more conventional exercises, like sit ups and leg raises, are popular as well, they involve the hip flexors too much. This takes the focus off of your abs (the rectus abdominis). The barbell rollout, instead, works mainly the rectus abdominis. The isometric, static contraction during the rollout thoroughly strengthens the core abdominal muscles.

7. Cable Chest Press

You may wonder why experts regard the cable chest press as a fast chest building exercise. Isn’t the barbell bench press the king of chest exercises? Well, no. The bench press fails to effectively add meat to your chest muscles because it does not challenge horizontal adduction. It surely stimulates growth in the upper body, but unlike cables, the barbell has a mechanical disadvantage when it comes to fully engaging the chest muscles. In the cable chest press, the exercise movement follows the natural circular path determined by the pectoral’s function and it is therefore more effective than the highly esteemed barbell press.

6. Barbell Shrug

A traditional upper body exercise for most body builders, the barbell shrug targets the trapezius. The movement is short, but the result is big. A large trapezius makes a big difference in your appearance. Muscles in the middle and lower back (romboid, erector spinae) and abdomen (obliques, rectus abdominis) are also involved to a lesser extend. To avoid injury, do not rotate your shoulders while shrugging.

5. Dumbbell Bench Press

The bench press is one of the best exercises for the upper body. On the downside, it poses injury risk because it overstresses the shoulder. In addition, the press move involves the triceps and shoulders so the pecs are not hit directly. Still, it is a compound movement that when performed properly can greatly stimulate muscle growth. Using dumbbells is better than using a barbell because dumbbells offer freedom of motion that can accommodate rotator cuff’s particular mechanical requirements. Doing dumbbell presses on the floor instead of on a bench ensures that at the lower part of the motion your elbows do not move below your shoulders, which would overstress the rotator cuffs and deltoids.

4. Pec Deck Flies

Including chest flies in a list of Fast Muscle Building Exercises flies on the face of conventional knowledge. Chest flies target the muscles of the chest. But so do other more compound exercises (i.e barbell bench press). Why choose chest flies? It’s believed that chest flies, like other squeezing movements (i.e cable crossovers) can stimulate chest growth more effectively than traditional press movements because they exert resistance that is directly opposite to the natural pec function, which is to pull the upper arm across the body right above the midline (adduction). Presses, on the other hand, are more of a front delt and triceps exercise and as a result fail to fully engage the pectoral muscles. In support of this argument, there are bodybuilders who attribute their huge pecs to squeezing movements, like the chest flies, rather than pressing movements. The muscle growth I experienced after using chest flies as my main chest exercise for the last 3 months, is higher than the growth I saw after 5 years of bench pressing. Impressive.

3. Bicycle Crunches

According to a study by San Diego State University, among the most common abdominal exercises, bicycle crunches are the best ab exercise you can do, in terms of muscle activation. Crunches are effective, safe, and free. Don’t let the TV ads convince you to buy any bulky contraption that will take up room in your closet. Of course, crunches alone will not make your abs ripped. Proper diet along with resistance training and aerobic exercise are more important than ab exercises in sculpting the sought after 6-pack.

2. Seated Cable Pulley Rows

For a thick and wide back, you need to do cable rows. This exercise hits the upper back (trapezius), and the middle back (latissimus dorsii) giving the upper body that V shape. The biceps and forearms are strengthened, too. Seated rows develop the lower back (spinal erectors) as well, because this part of the body is in constant tension during the movement.

1. Barbell Bench Press

The bench press is a great muscle builder, which is mistakenly called “the King of chest exercises”. For many, it is the index of one’s total body strength. While it does activate big muscles in the upper body including the triceps, shoulders and chest muscles, it is by no means the most effective exercise for chest development, contrary to what most people have been told. First, it does not fully contract the pectoral muscles because your hands are still far apart at the point of full flexion. In fact, the barbell bench press misses the contraction almost entirely. There are other exercises, such as the cable crossover or the butterfly machine (chest flies) that fully contract the pectoral muscles because they bring both hands to the middle of the body. Secondly, the bench press stretches the shoulder muscle so excessively that it can damage shoulder cartilage. Still, the barbell press, if performed properly, it is a great muscle builder because it involves the largest muscles of the upper body. But don’t expect it to do on your chest the work that will do on your triceps and delts. To avoid injury, do not bring the bar to the point it touches your chest. Stop when your arms are parallel to the ground.

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My Old Workout Routine Was Keeping Me Fat

It was January of 2014 and I had just hit a new milestone birth year! Yes, I left my 30’s and entered into my 40’s. However, I had also reached a new milestone that I was less excited about. After being away from coaching/training and the fitness arena I had reached the highest weight in my life. I was tipping the scales at 214 lbs. I had only been close to this weight one time before in my life and that was when I was a freshmen in college.  Most of us know about the “freshman 15.” So, to say I was a little depressed and not feeling very great about myself is an understatement. With that being said I made a decision that I was sick and tired of being overweight and I needed to do something about it. That frustration started me on the journey of Fit Over 40!

Dave McGarry Fit Over 40

Now that I made the decision to make a change I decided to use all my fitness knowledge that I had preached so many times to previous clients and set a S.M.A.R.T goal for myself. Once I had my goal it was time to come up with a plan action. I knew I needed to make some lifestyle changes but I also came to the realization that I needed to change up my workout routine. You see, it wasn’t like I was completely sedentary and doing nothing. I was still working out upstairs on my treadmill and elliptical with occasional weight training, but I was making a mistake that most people make. I am sure you have seen that person at the gym whom seems to never see any results although they are working out several days a week. The reason they don’t see results is because they are  constantly doing the exact same exercises over and over and not stressing the body any different. And I was following into the same trap with my old workout routine.

So what was the new plan of action and change in my workout routine going to be? Well, I had just recently been introduced to Orange Theory Fitness. OTF, as us tribe members call it, is a one hour 5 interval heart rate based training program or also known as a form of HIIT training ( aka high intensity interval training.) This type of training and programming allows you to experience EPOC, which is a big fancy word for “after burn.” Meaning you burn calories 12-36 after the workout. A completely different type of workout then what I was currently doing!

If you would like to read a previous post I wrote where I talk about why I believe it really is the #1 interval training workout out you can.  In that post you will find the detail of why I believe it is such a great workout.

Once I started doing the workouts I began to see a significant difference in my weight loss and body physique. The workouts changed the amount of time I was spending in the “fat burning” zone and also allowed me to get my hear rate up so that I was burning more calories 12-36 hours later as I previously mentioned. Plus, I was doing a different workout every time so my body was continually being pushed and stressed differently. That is a big key and unfortunately most people get a workout routine they like and stick with it while never changing it up and taxing their body differently. If there is one piece of advice I can give you is that regardless if you do HIIT training or not make sure you continuously change up your workout.

Changing my workout routine made all the difference as you can see from the photo of my weigh in. However, I am not done as my goal is to get down to get lean and tone, so I am continuing to increase my weight training as well as change my nutritional habits by increasing my daily protein intake. The sky is the limit and I am not going to let myself get to that dreadful point I was at in January of 2104!










If you are like I was and doing the same workout routine over and over again I highly recommend you switch it up. Now I know I am biased and I would suggest finding an Orange Theory Fitness studio in your area as it can be a game changer for you.  If that is not possible then find a gym that is offering HIIT workouts ( High-Intensity Interval Training). And if that is not possible then you can try P90X or Insanity at your house, but just make sure before you attempt to do any such exercise routine you are medically cleared by a doctor or have no physical restrictions.

One more thing before I go that I believe is extremely important to having success with your workout routine and that is an accountability group. I don’t care how great my new exercise routine is now if it wasn’t for having an accountability partner I would not have had the success I had. So, I highly suggest you get your spouse/partner/friend/family member or if you can’t find anyone you can join our FB Fit Over 40 Challenge accountability group here.

So, as I wrap this up the biggest takeaway for you is to change things up and quit doing the same exercise routine over and over. If you start to challenge yourself and do workouts that combine high-intensity intervals you will start to see results.

I believe in you and now it is the time that you start believing in you!

P.S. I did not mention anything about my nutrition and I would be remiss not too but I am going to save that for a future post.

To your success,

Coach Dave

Need a jump start? Check out my  7 day Jump Start Program. Just fill out the information and you can start right now!

16 Reasons You Need More Spice In Your Life

Spicy food, that is, because PAIN IS PLEASURE.

1. Chili peppers can improve your heart health.

Chili peppers can improve your heart health.

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578foot/ Shutterstock

Peppers have proven to lower the effects of LDL (or, the “bad cholesterol”), which can lead to heart issues. Studies also show cultures who eat a lot of spicy food have lower rates of heart attack and stroke.

2. It also jumpstarts your metabolism and helps you lose weight.

It also jumpstarts your metabolism and helps you lose weight.

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Capsaicin, a huge component of chili peppers, has thermogenic qualities that can boost your metabolism by 8% after a meal.

This temporary boost can help suppress your cravings.

3. Eating spicy food puts you in a better mood, says science.

Eating spicy food puts you in a better mood, says science.

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It releases endorphins and increases serotonin levels. The hotter, the better.

4. And certain spices, like turmeric, can help alleviate depression.

And certain spices, like turmeric, can help alleviate depression.

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Often called a “spice of life,” the ingredient found in a lot of South Asian cuisine has profound anti-inflammatory properties, among other health benefits, like improving your mood.

5. Turmeric also helps to clear your airways, allowing you to breathe better.

Turmeric also helps to clear your airways, allowing you to breathe better.

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Its yellow pigment has properties that protect your lungs from outside pollutants and proteins that cause inflammation. Studies show it can lower risks of acute lung injury, acute respiratory distress syndrome, and allergic asthma.

6. Research has found spices have the ability to kill cancer cells.

Research has found spices have the ability to kill cancer cells.

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Flickr: alessandro_giangiulio

The same component, capsaicin, can kill certain cancer and leukemia cells by attacking its mitochondria. Our familiar friend turmeric has also been found to slow the spread of cancers and growth of tumors.

7. And lower blood pressure while strengthening your cardiovascular system.

And lower blood pressure while strengthening your cardiovascular system.

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Flickr: wstryder /Creative Commons

The heat of a pepper increases and relaxes your blood flow throughout. Studies directly link capsaicin with lowered blood pressure.

8. Although it can induce a little bit of pain, it can alleviate a little bit of pain as well.

Although it can induce a little bit of pain, it can alleviate a little bit of pain as well.

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Flickr: 42931449@N07 /Creative Commons

This same compound, capsaicin, releases a strong pain-relieving quality when ingested. Other antioxidant components also relieve pain by reducing inflammation.

9. Dried red peppers have all the flavors without the added calories, fat, or sugar.

Dried red peppers have all the flavors without the added calories, fat, or sugar.

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Using red pepper flakes is one of the healthiest flavoring alternatives when you cook. There are only 6 calories and 1 gram of carbohydrate in a teaspoon.

10. It’s also packed with Vitamins A and C.

It's also packed with Vitamins A and C.

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Flickr: glowform /Creative Commons

In that same teaspoon, you’re looking at approximately 15% of the recommended daily intake.

11. Its mouth-numbing acidity prompts you to drink more water. And we should all drink more water.

16 Reasons You Need More Spice In Your Life

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12. But facts aside: it turns boring, bland food into super amazing, super awesome food.


13. Like cheap eats into fancy feasts.

Like cheap eats into fancy feasts.

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14. Or lame, plebeian protein into powerful and punching jerk chicken.

Or lame, plebeian protein into powerful and punching jerk chicken.

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15. Or a bowl of nothing into a bowl of spicy and satisfying self-torture.

Or a bowl of nothing into a bowl of spicy and satisfying self-torture.

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16. And when your tongue is left tingling, sweets are a magical experience thereafter.

And when your tongue is left tingling, sweets are a magical experience thereafter.

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Sure, building a tolerance is a slow, gradual, painstaking process…

16 Reasons You Need More Spice In Your Life

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Cartoon Network / Via

But once you graduate to badass heat levels, your taste buds will expand to a whole new variety of foods.

16 Reasons You Need More Spice In Your Life

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Logo TV / Via

It’s time to upgrade your life. Because nothing will ever quite be the same.

16 Reasons You Need More Spice In Your Life

View this image › 16 Reasons You Need More Spice In Your Life

View this image › 16 Reasons You Need More Spice In Your Life

View this image › 16 Reasons You Need More Spice In Your Life

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Breaking Habits That Drain Energy

Everyone has a few bad habits and let me tell you I have plenty myself. But some habits are worse than others, and can actually drain your energy. In a day and age when we are constantly on the go and always “on” we are self sabotage ourselves. So, it is time to take stock of some of the most common bad habits most of us are doing to sabotage our energy.  Let’s take a look at some of the bad habits that could be draining your energy.

Energy TriggersAlways saying “yes”

Do you always help a friend or coworker in need? Want to know a little secret? Everyone knows this, and they are taking advantage of you. Your own life and responsibilities are hard enough to handle. So when you consistently say yes to everyone else’s requests for help, you end up drained and frazzled. Learn to say no. Not only will it feel good, but you will experience a calming peace that revitalizes and energizes you.

Not exercising consistently

You know you should exercise, so why don’t you? Rocket science is not at work here. It is very easy to understand. When you physically stress your body, your bones and muscles become stronger. The stronger you are, the more energy you have. Get started today exercising on a consistent basis, 3 to 5 moderate to intense 20 minute sessions a week for starters. The rewards of consistent exercise are many, and plenty of energy is just one of them.

Not drinking lots of water and green tea, and drinking soda

When you are hydrated properly, your natural body systems work at the peak of efficiency. This helps oxygen travel efficiently through your body, and you are energized. So get lots of water in your diet, starting today. Also, green tea is a natural provider of energy. It tastes great and hydrates you while delivering healthy antioxidants. And green tea does not let you crash after your energy boost like unhealthy sodas and sugar-filled drinks, which you should avoid at all times.

A lack of the ‘B’ vitamins in your life

The 8 ‘B’ vitamins contained in most B complex supplements promote healthy oxygen delivery, red blood cell growth, proper digestion and a strong immune system. B1, B2, B3, B5, B6, B9, B12 and Biotin are the wonderfully natural vitamins a B complex supplement delivers that virtually guarantee you have all the energy you need every day. Also, if you struggle with sleep B2 and B6 are great for helping you get more sleep at night

Too much sugar

You’ve probably heard this a million times before… but it’s worth repeating. Added sugars (like sucrose and high fructose corn syrup) contain a whole bunch of calories with NO essential nutrients. For this reason, they are called “empty” calories and although you may get a quick burst of energy after your sugar crash you are left sometimes more tired than before!

There are lots of bad habits that can sabotage your energy and maybe one or two of the ones listed above happen to be yours. If so, make it your goal to eliminate those bad habits from your daily routine and I promise you will begin to feel different and have more energy throughout the day.

If you would like to learn how you can make some simple hacks to get more energy I have put together a special report that you can download for Free and start feeling more vibrant and full of energy today!

To your success,

Coach Dave

P.S. You will see down below this post where you can get your Free Energy Triggers report.

The Best Interval Training Workout to Lose Weight

The Best Interval Workout

Orange Theory Fitness has the best Interval Training Workouts

Over the last year I have been researching and studying ways to make sure that as I start my journey into my 40’s I find the right nutrition and exercise workouts that are going to get me the best results. I have done just about every type of workout and training that is out in the marketplace and I have finally found one that is the best exercise workout to get results. This short video introduces you to the Orange Theory Concept!

So after taking this workout a few times I was hooked and I loved it so much that I decided to become a certified coach and trainer. I know that makes me a little biased but I have never felt this way about a workout then I do about this one and here is why!

What makes Orange Theory Fitness the Best Interval Workout

First of all a lot of science and research has been put into each and every Orange Theory Fitness Workout. The workout is based on a 5 zone heart rate based interval training approach. The goal of each workout is to experience all 5 heart rate zones but also get you to spend 25 to 35 minutes in the fat burning/carb burring zone along with 12- 20 minutes in the upper zones, which contributes to epoc. Epoc stands for excess post-exercise oxygen consumption, which essentially contributes to caloric burning at a higher rate 24-36 hours after the workout is completed. This is the single biggest reason why this type of workout is so beneficial to getting optimal weight loss results but there is still more.

The second reason I find the OTF workouts the best is the community that you get surround by. There are all different levels of participants in the class and each and everyone of them brings energy to the class. Plus, as you start to develop relationships and friendships then it adds a level of accountability because people will start to ask where have you been and are you sticking to your healthy habits. This is not unique as most other bootcamps and group exercise classes offer this kind of community but having this part of the workouts is essential for success.

A third reason I believe Orange Theory Fitness workouts are the best interval workouts is because of the combination of utilizing the treadmills, seated rowers and the weight training. As I already mentioned the workouts are designed to have you maintain your heart rate in all 5 zones but they also incorporate different workout modalities such as strength, power and endurance. This is exactly how athletes train and it is important for everyone to train this way if they want to gain lean mass and lose weight. One other aspect that the workouts have is the variety. Everyday a new workout is presented so in “theory” you could do an OTF workout everyday of the week. I don’t recommend it but you could!

Finally, the last component that I feel that makes Orange Theory Fitness the best interval training workout is the competition that is created amongst current participants and even classes. Earlier I mentioned the science behind OTF and because each participant wears a heart rate monitor everyones caloric burn and even the classes total burn is tracked which leads to some fun competition amongsts those in the class and even from class to class. Another really cool competition part to OTF classes are some of the programing. For instance they do a “Dri Tri” and even a “Hell Week” program. When you enter one of these speciality programs and if you win you are rewarded with prizes. This is a great way for members to have fun and be competitive at the same time.

I know I may be a little biased but I am telling you I have not seen a structured program like this that can get you the results you are wanting. Sure there are other interval training workouts out there but the Orange Theory Fitness workout is the best interval training workout in the market right now!

See what some of the members of the Orange Theory Fitness Plano, TX location have to say about it!

In health,

Dave McGarry

Top Five Questions in Regards to Weight Loss

Over the years I was continually asked questions in regards to weight loss. Finally, one day I had the bright idea to go ahead and start documenting the most common questions and come up with a detailed response to them. I realize there are probably two dozen more questions that you might have but here is five most common I received throughout the years!

Wieght-Loss11.) What is an easy change in diet to reduce calories?

The first thing that anyone seriously wanting to lose weight should do is start a food journal. A food journal will give you more insight to your habits and caloric intake. What I find to be true after a week or two of tracking your food is that you start to see patterns and areas that you can change your choices. Now, you can either create a paper food journal or with technology and smart phones find an app to download and immediately after you eat something log it into your program. Follow this for two weeks writing everything down and see what you can change in your diet.

2.) Not so much how to lose the weight, but how to keep it off?

Weight Loss Maintenance is what I refer to this question as. Probably the number one issue in regards to weight loss that majority of us struggle with is how we keep it off once we lose it. We seem to believe that once we attain something then we can move on. Unfortunately, with weight loss that is not the case and weight loss is a life long process for most of us. One thing that has really helped me over the years with my weight loss maintenance actually came from someone who once told me that their goal was to never wear a pant size bigger then what they were currently wearing. This set off a bell for me and I made it my “life” goal never to have to wear a pant size higher than what I am currently wearing. Now, do I fluctuate and go up and down. Yes, but I refuse to go buy pants any bigger and when they start to feel snug I refocus my efforts to lose those few pounds. The point to take away from this is, make it your life goal to stay at the weight you feel you are healthiest at. This will be different for everyone but believe it or not there is a weight your body believes is the best weight. We will address this more throughout the six month membership, so stay tuned.

3.) How much should a person strive to lose per week?

On average, most experts would agree, and suggest that 1 to 2 lbs of weight loss is the best and healthiest way to lose weight. Obviously, every person is different and it can vary from week to week in terms of how many pounds one might lose. Part of the reason that crash diets don’t work for the long term is because our bodies are not made to go through starvation or extreme shock. You see, the body has its natural protection and will gravitate back to a natural state. One final note here is that by taking a long-term approach to weight loss (6 – 12 months), you will ultimately be better off and will be less likely to regain the weight you lost initially.

4.) How to lose weight in a specific area?

I get this question a lot. I know that commercials and even some people in the fitness industry will tell you that doing a specific exercise will help lose weight in that area and unfortunately, they are incorrect. Unless you get liposuction, which I do not recommend, weight loss occurs throughout the entire body and not in one specific spot. Now, that does not mean you cannot work or target a specific muscle to tighten and tone it, but as your body loses weight from exercise the fat deposits are taken from all over. Typically, for women you will see weight loss in your upper body first and your thighs and midsection last.

5.) Why isn’t easier?

I wish I had a real simple answer to this question but when it comes to burning calories the body requires work. For every 3500 calories burned a pound of fat is used and in order to burn those calories heat needs to be produced, i.e. some form of exercise performed to challenge the body. Some people are genetically blessed to have a metabolism constantly burning calories, while others are not so fortunate. The other factor that I will leave you with is a saying you have heard and probably used. “Rome was not built in a day” and neither will your new body and total weight loss. Keep working everyday to get better. Make this a lifestyle change. Set small goals and see them add up to large ones. I believe in you, but you need to believe it is possible!

I hope these FAQ’s and answers help debunk and give you better insight into weight loss. Remember no one said it is going to be easy and no one said it will happen overnight but really think about the answers to these questions and put some of that to work in your daily lifestyle routine.

If you need anything please don’t hesitate to ask.

In health,

Coach Dave

5 Simple Tips to Eating Out

I remember when I was a kid and if my mom and dad said we were going to go out to dinner it must have been something really special we were celebrating. Going out to eat was a treat for us. Today, if we don’t go out to dinner my kids are asking me why are we not going out to eat dinner. Times have changed and listen I could probably go off and make a strong case that because we eat out so much that a large part of our obesity problem is because of that. Now, I am a strong believer in limiting the amount of times you go out and eat but when those times do come. And you should go out and enjoy a nice dinner with your significant other and family from time to time but when you do make sure you don’t go overboard on eating bad. With that being said I want to give you some basic tips to follow when you are eating out.

IMG_16861.) Drink Water – Alcohol, sodas, lemonades, and sugary drinks can rack up the calories fast. I am not saying avoid them completely but limit yourself to one. Drinking water will also help with your hydration.
2.) Don’t fill up on bread and chips – Being from Texas this is extremely hard but by over eating chips and bread you fill up on way too many carbs and ruin your appetite for the meal, which should have protein in it. Set a set number of chips or pieces of bread and don’t eat more than that!
3.) Lighter options – Restaurants are now offering options that provide less calories and less trans fat in their meals. Choose those menu items and if they are not listed ask to see if they can cook it healthier.
4.) Portion Size – In my opinion this alone can make the difference. My wife and I have been splitting meals for years now and not only does it save us money it saves us a ton of calories. Most restaurant meals today have portion sizes twice to three times of what we are required to eat. If you don’t have anyone to split with or they don’t offer a half size request a to go box once you get your meal and put half of it in it.
5.) Skip Dessert – I know easier said then done but typically restaurant desserts have a lot of calories and unless you made room somewhere in the day or earlier in the meal your best bet is to skip the dessert and get some fat free yogurt somewhere else!
Remember eating out does not have to be stressful or painful. Make some different choices and limit the amount of food and calories you consume.

Listen, life is too short not to enjoy it so don’t think I am saying not to eat out. All I am saying is when you do go out to eat try to focus on all five of the tips I provided in this post. Shoot, if you were to just implement one of the five tips to eating out you would do yourself a tremendous benefit. So, next time the kids or your significant other asks to go out to eat don’t fret that all the hard work you have been doing to reach those fitness goals will be completely wasted because you now have several tips to making eating out a whole lot healthier.

In health,

Coach Dave

The Power of Changing One Thing

Every week I want to bring you a short actionable tip that you can implement right away into your lifestyle to make a powerful change. This week the title of the tip is “The Power of Changing One Thing.” What do I mean by the power of  changing one thing? Well, sometimes we think that in order to make a change in our habits or lifestyle it needs to be drastic. Contrary to the point my friend. A lot of times what happens is when we make a change to our daily habits or lifestyle that is so dramatically different than what we are used to the tendency is to fall right back into the same old bad habits and routine. So instead of getting too crazy all at once I want you to think of one thing that you are currently eating or consuming that you could cut out of your diet, which would help lead to cutting out extra calories.

You see the secret to losing weight is simple, make small changes and losing weight starts to compound over time. The Power of just “One Thing” can make a huge difference. Let’s look at an example:

pumpkin spice latteLet’s say you stop off at Starbucks every morning and you buy a Grande Latte. Now, depending upon how you get it prepared the calorie content will vary. See below.

Starbucks Cafe Latte prepared with nonfat milk, about 160 calories
Starbucks Cafe Latte prepared with soy, about 210 calories
Starbucks Cafe Latte prepared with whole milk, about 260 calories
*based on calorie content (Grande Size) Provided by Starbucks web site

Okay, now we will make a small change and do some math. The small change we are going to make is we are going to cut out the Café Latte that is prepared with Whole milk. A grand total of 260 calories.
260 x 7 = 1,820 a week
Multiply 1,820 a week by 26 weeks (six months) = 47,320 calories
Now divide that by 3500 calories, which is one pound of fat and you could potentially lose:

You would lose around 13 and a half pounds just by changing one thing!

Find your one thing and start seeing some change!

In Health,

Coach Dave