June 2013 Archives

By: Tamara Watt

McDonalds: (LUNCH)
Premium Southwest Salad (with grilled chicken): 230 calories, 5
grams of fat, 15 grams of carbs, 19 grams of protein

Wendy’s (LUNCH)
Ultimate Chicken Grill: 200 calories, 4 grams of fat, 0 carbs, 22
grams of protein

Side Salad: 35 calories, 0 grams of fat, 9 grams of carbs, 0 grams
of protein

Burger King (LUNCH)
Whopper Jr. (without mayo): 260 calories, 11 grams of fat, 25
grams of carbs, 15 grams of protein

BK Fresh Apple Fries: 24 calories, 0 grams of fat, 6 grams of
carbs, 0 grams of protein

Kentucky Fried Chicken (in-between meals “snack”)
KFC Grilled Filet: 130 calories, 2 grams of fat, 0 grams of carbs,
22 grams of protein

Green Beans: 21 calories, 0 grams of fat, 7 grams of carbs,
0 grams of protein

BONUS – this one is my favorite and less than 200 calories:

Baja Fresh (LUNCH)
Original Baja Shrimp Taco: 150 calories, 4 grams of fat, 0 carbs,
22 grams of protein

Veggie Mix: 35 calories, 0 grams of fat, 9 grams of carbs,
0 grams of protein


Double Chicken Salad- is great for a quick lunch option


by Neil Anderson  gppfitness.com
From YouTube comments –

“That’s not a Kettlebell swing (referring to the modified Russian style swing we use at GPP)!  You guys should be embarrassed.  The American swing is better because it is much more work and WAY harder.”

So, are we to interpret from your comment that the only exercises of value are the HARDEST movements that one can perform?  Did no one EVER gain health and/or fitness from a movement that wasn’t the HARDEST movement possible?  Haha.  What a silly notion.


It is too bad that so many in the fitness world now think like this.  It’s more than too bad.  It is a destructive mindset that can ruin a body.  It also ruins the enjoyment & healthy benefits to be gained from physical exercise.

Think this mindset all the way out.  Isn’t there ALWAYS a way to make ANY movement harder?  Take the kettlebell swing in question.  If this guy’s is “better” simply because it was harder, all you’d have to do to make it even “better” is to put a jump at the top of every swing.  That is harder, right?  Then, to make it “better” than that, you’d only have to dig a hole so your starting position would be from below ground level AND put the jump at the end.  To make it even “better” than that you might try to put a few objects (wood planks, water jugs, small people) in the way of the swing so that you’d have a harder time powering the KB from below ground to jumping overhead.

Where does this end?

If the only criteria for gaining benefit from exercise was to do harder movements … there would be NO top out to human performance or, health & fitness because there is ALWAYS a way to make things harder and therefore “better.”  See the flaws in this?

More, Faster and/or Harder, is NOT better.  Better is better.  To gain the healthy benefits of exercise you must spend the bodies energy reserves (in a balanced way) to a point from which it can readily recover.  Any more, or less than that and you’ll miss the mark.  There is no doubt that this can be done using the American swing (we think it has drawbacks).  There can also be no doubt that this can be done with our modified Russian style (we think it has fewer drawbacks).

By Neil Anderson of Gppfitness.com

Want to know how I know when a person is cheating on their diet? It’s easy. When I ask them, “How are you doing on your meal plan?”  They will say something like, “good,” or “great,” or “better than ever.”

Seriously. Anytime I hear one, any, or all of the above, I automatically know two things about the person making the statement:  1) This person is cheating on their diet.  2) This person hasn’t a clue what they shoving into their pie hole on a daily basis.

How do I know this?  It is simple.  When a person is REALLY being perfect on their diet, they will answer my question in a VERY different manner.  Instead of giving me a simple cookie cutter answer like, “good,” or “great,” they will usually look me square in the eye, take two steps toward me, and grab me by the collar.  And then in a low, raspy voice that sounds as if it were conjured up from one of the hounds of hell they will say,


ANYTHING outside of this statement is cheating.

For you to be successful at weight loss through proper nutrition, there is absolutely NO ROOM for error with your diet. You can’t guess. If you are guessing, you are FAILING.  A lot of times you may be doing “good” or “great,” and although it is better than you have done with your diet in a long time, it won’t be enough. THIS is where the frustration with dieting lies for you. This is also where you are most likely to give up on yourself. The scenario looks like this:

You’ve decided to do something about your health and appearance (for WHATEVER reason). You start doing a little better with your diet by cutting back on the things you know aren’t good for you.  You do this “pretty well” for a week. You figure that you know you are doing “pretty well” because you are “always hungry” and you have been more uncomfortable (through cutting back and exercising) than in past weeks. So, it MUST be doing you some good, right? Then, you jump on the scale at the end of a week or two of this and it hasn’t budged! Not at ALL!

Frustrated with yourself, this is the point where you are most likely to quit. This may also be the point where you figure something is wrong with you. You figure it CAN’T be that the effort you put into your last couple of weeks was insufficient. So, it MUST mean that there is something wrong with your metabolism…, or your thyroid…, or maybe it is your age… Hell, it has got to be something hidden and sinister, right?

Wrong! It is the obvious. You are simply cheating and YOU know it.

I had a lady challenge me on this point once. She said she “guaranteed” she NEVER cheats and that it was her specific body type that prevented her from losing weight.

I said, “That’s just stupid.  I bet you are cheating.”

She said she could prove she wasn’t. When I asked how, she said she would bring me a list of EVERYTHING she ate for a week.

“Oh right, like writing down a bunch of lies is any harder than telling them.  No dice.”  I said.

And then without really thinking about it, I issued the following challenge. (I have issued this challenge a number of times since then.  I have never once been taken up on it.)

“Why don’t you put your money where your mouth is?”

“Huh…How?” She asked cautiously.

“I’ll bet you that I can help you to lose weight.”

“How?” She asked incredulously.

“I’ll tell you what.  I’ll follow you around 24/7 for the next 7 days. I will weigh and measure every morsel of food and/or drink that passes over your lips. I will also make sure you are working out for EXACTLY 20-30 minutes per day doing one of my workouts that follows GPP methods.  After 1 week of having me in your hip pocket, making absolutely, positively sure that you get EXACTLY the amount of food and exercise you need to lose weight and get more healthy, I GUARANTEE you will lose 3-5 lbs. of FAT.”

“And if I don’t?” She asked smugly.

“Well, here is the thing…I charge you $35 per training session. Each session lasts 20-30 min.”

I pulled out my cell phone and opened the calculator app and started doing some math.

“I figure a week of my services 24 hours/day would cost you $11,760.00. So, the bet goes like this:  If I am right and I can help you lose weight through constant supervision and support, then you will pay me that entire amount at the end of one week.”

She started to gag so I continued…”HOWEVER.  If YOU are right and you really are an anomaly of science, and you DON’T lose weight despite yours and my best efforts at the end of the week – I will pay YOU that amount.”

She didn’t even hesitate to say, “NO WAY.”

The cool part about this story was that this challenge was just the kick in the pants that she needed to lose 13 lbs over the next 5 weeks.

Would you have taken me up on this challenge?

If you would have, you should know…I did NOT intend to lose this challenge. I would have been no further than 3-4 ft. away from her at any time during the day or night. I would have checked the bathroom for contraband and frisked her before she went in each time. I would also have torn her room apart looking for food before she slept each night, and I would have slept at the base of her bedroom door to ensure complete compliance with my STRICT eating plan. Trust me, she would not have gotten her hands on ONE morsel of food that didn’t meet with my direct written approval.  You should also know that her workouts would have been…let’s just say…INCREDIBLY effective that week.

How about it? Would you have been up to that challenge? Could you put your money where your mouth is? If not, or even if you hesitate … you may want to rethink your story.

OK, fine. So, MAYBE there ARE those people in life who can lose weight by simply making minor changes to their eating and exercise habits. We have ALL heard of that guy or gal who simply stopped drinking soda and lost 20 lbs. I have NEVER met one of these, but I heard about it on T.V. once. Frankly, I don’t believe it. Even if it WAS true … so what?

Life is unfair. By now it ought to be painfully obvious, this isn’t YOU! Let it go. The sooner you face this, the sooner you become more fit and healthy. It IS what it IS and THAT is what you have to deal with.  YOU are going to have to BE PERFECT to make this happen. So, why not just start there?

by Tamara Watt 


Prep in advance. You can prepare dinner while making lunch or breakfast. If you have dry ingredients to mix get those together and store it in the pantry until you are ready to combine everything for dinner.


Make extra. Every family has favorite dishes, so when you prepare those meals, double the recipe and freeze the other half. (This is perfect for lean grilled meats).


Buy items in the form that you need them. “It may be more costly, but you will save time in the kitchen,” “Choose shredded or sliced cheese, boned and skinned chicken breasts, and cut-up fresh vegetables. Try to always include your children in cutting up fresh fruits and vegetables, keeps them involved and they are more than likely to start “tasting”. It’s never too early or late to create a lifelong Healthy Habit!


Find shortcuts. “If a recipe calls for chicken, use rotisserie (without the skin) or frozen grilled chicken breasts from the store. And don’t be afraid to buy a part of a recipe instead of creating it, such as low sodium marinara sauce, or make your own with no sodium diced tomatoes, fresh ground garlic, cilantro and onion’s and Italian spices.

Have breakfast for dinner. Don’t have time to make dinner? Simply serve up an early-morning favorite for the family. “Scrambled eggs are one of the fastest foods to make, and one of the healthiest. Add in fat free cheese and there a Hit!  You can also do Old fashioned oatmeal with fresh strawberries and 1 scoop of your favorite protein powder, serve it hot and your children are getting enough nutrients to last them all morning long, and plenty of energy to stay alert and awake for their daily activities.