Tag Archives: weight loss

Top 3 Reasons You Aren’t Getting Lean

One of the greatest parts of my job is seeing people’s progress. I love getting text messages and emails where people tell me they have lost 15 pounds in a month since starting mealfit. Another great one is when they tell me they have had to buy all new jeans because the old ones don’t fit anymore. These messages are priceless, and they make my day.

Often when people come to me for advice, they say that they have been trying to lose weight, but nothing seems to be working.  After talking to hundreds of people, I have reduced it down to 3 mistakes that people make when trying to lose weight.


1. No Plan

I was talking to my son’s teacher the other day, and this is what she told me:

“You know, I leave work and I am honestly not sure what we are going to eat, so we just go to the local drive thru.”

Here is another line I get thrown at me time and time again :

“When we get home from ball practice we are so tired we really just don’t want to think about cooking. We tend to just go to the pantry and figure it out.”

I believe part of my mission is to help people avoid the drive thru and eat in a way that keeps them fit and healthy. The 2 people above have fallen prey to not having a plan. The old adage of  “Failing to plan is planning to fail” could not be more true when it comes to the food we eat. When we do not have a plan we stumble into eating foods that are full of grains, sugar, and preservatives. All of which are making our society obese and lethargic.

When people have a plan, they are 7 times more likely to succeed than when they don’t.  Think about it; when you go to work, and you have a schedule that you must stick to you are so much more productive than you would be when your day is not mapped out.


Get a plan that will tell you what to buy, what to eat, how to cook it. A great and easy way to do this is to check out mealfit Plans. I know that it can be hard to prepare your meals each week, so with mealfit Plans I will give you a complete meal plan along with a grocery list of what to buy. I promise it will make staying prepared so much easier! It also helps to make this process mindless so that you can spend your effort on other things — like your business or family.


2. Less Fat = Less Fat

Fat is a macronutrient. It shouldn’t be used to describe someone’s appearance. How would it sound if you called a guy that is yoked with muscles on top of muscles “Protein”??

It makes no sense. Since we have done that, it has been virtually impossible to convince people that FAT is not bad for you. When wanting to lose weight our daily goal should be to reduce our intake of sugar.  When we reduce our sugar intake, our blood sugar stays steady, thus keeping us from being hungry throughout the day.  A low sugar, higher fat diet will increase our satiety and overtime reduce our weight and decrease our body fat.


Screen Shot 2017-04-20 at 12.57.05 PM

3. Stop Eating

I’ve heard it a thousand times — consume less calories than you burn. This methodology has driven most of the female population to work out to the extreme and eat next to nothing. While this will increase your weight loss, it is not something that will keep weight off. Also, it is very unhealthy. When you don’t consume enough calories, your body goes into starvation mode. Thus, shutting down your metabolism and holding on to weight that could be lost with proper diet and exercise. Not to mention, the loss of energy and cognitive ability that comes with not consuming enough fuel.

In order to get lean and do it effectively in a healthy manner, consuming the right foods in the right amount is crucial. I would love to give you an amount that is optimal for everyone, but everyone is different and it will vary from person to person.

Throughout all my conversations of helping people with losing weight or leaning out, I have realized most have some misconstrued ideas of healthy eating. The above things are issues that produce results, once people apply them. If there was 1 thing I could leave you with as you proceed on your weight loss — Have a plan, and stick to it.


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Grilled Zucchini

In my line of business, a lot of what we do comes off of trial and error. You spend some time experimenting and see what happens. Sometimes you win, sometimes you lose.

I am always looking at new ways to make food taste good that is not so traditional and at the same time be healthy.

Zucchini is a great vegetable that is low on calories and carbs. It is a versatile food that can be done in many ways.
Today we are going to grill it. We have a simple marinade and simple process that will be easy for you at home.

But 1st lets cut the zucchini into the shape we want. DSC00556 Cut the tops off of each zucchini


Then turn the zucchini on the end and slice it down. The thickness is up to you.
Next we are going to add the zucchini to a bowl.

When you have it in a bowl, you are then going to make your marinade
1/4 C of Olive oil

2 tbsp of White Wine Vinegar

1 tbsp of Garlic and Saracha Seasoning

1 tbsp Badia Complete Seasoning

Whisk it together real good.



Then pour the marinade over the zucchini. Make sure the zucchini gets coated fully.

Place it on the HOT GRILL. You want it to sear the zucchini on the first side.



After it has cooked for about 90 seconds to 2 minutes flip them over.

Once you flip them over, pour the sauce you used as the marinade on top and let it finish cooking for about another minute to 90 seconds.



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Here is the recipe.
3 zucchini
1/4 C of Olive oil
2 tbsp of White Wine Vinegar
1 tbsp Badia Complete Seasoning

Cut the ends off of the zucchini.
Then turn the zucchini on the end and slice it down. The thickness is up to you.
Next we are going to add the zucchini to a bowl.
Whisk it together real good.
Then pour the marinade over the zucchini. Make sure the zucchini gets coated fully.
Place it on the HOT GRILL. You want it to sear the zucchini on the first side.
Once you flip them over, pour the sauce you used as the marinade on top and let it Finish cooking for about another minute to 90 seconds.

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How To Make The Perfect Salad

Salad is one of those things that is viewed by many as a “Diet” food or an appetizer.


In our home we have salad as dinner about 3 times a month and the kids love it. With Kids it’s all about the toppings and the dressing. You have to make it pleasing to the eye in order for kids to want to try it.

For us we like to make as many things as possible homemade. I know that takes more time, but the more homemade stuff you make the more you know what is going into your body. Salad Would you like to try a FREE Week of 

There are so many advantages to a salad when it comes to our health.

  1. Possibilities are unlimited on what you can create.
  2. Making it a meal is easy.
  3. It is inexpensive.
  4. You are eating real food.

Here is what we use to make ours


Master salad font

Giving instructions is not needed but I will give them any way.

    • Layer your bowl with the greens
    • Then pile everything else on there you would like to.
    • Top it off with you dressing.


A Great Salad is super quick and amazingly healthy.

If you are looking to watch your fat intake you will want to do a couple of things.

  • Pick a lean meat such as turkey or chicken breast.
  • Leave off the yolks and bacon. (For the Paleo and Keto community this is a sin, but for those of you watching your Fat intake stay away)
  • Pick a Different Dressing.
    • Ranch taste great but it is higher in fat than some of its other choices. Look for a Vinaigrette or something with juice or vinegar.

More than anything have fun with it and eat as many REAL foods as possible.


QUESTION: What is you favorite salad dressing? (Post a link to it in the comments)

TOP 5 Reasons to Drink Lemon Water

There is a lot of talk these days about the positive effects of Lemon water or fruit infused water, so I decided to dig in and do some research.

Here is the way this article will work. I will give you the researched reasons of why it is good then I will give you my reasons why I personally like it.


homemade lemonade


1. Strengthens Immune System

Our immune system protects our body by combating illness. Weak immune system makes our body susceptible to illness and infections. Warm lemon water has anti-bacterial and anti-viral properties which fight harmful bacteria, fungus, and virus that cause diseases and infections. Its antioxidant property helps eliminate toxins from the body. Lemons are rich in vitamin in vitamin C and potassium, which keep the body running on all cylinders and help the immune system and heart.


Water with lemon and mint in glasses and jug.Healthy drink,detox

2. Clear Skin 

Vitamin C is a key factor for clean healthy skin. It flushes toxins out of the blood so they do not accumulate in pores and hydrates skin cells. Water hydrates the skin, plumping it up and pushing out wrinkles, allowing it to glow the way it was meant to. Antioxidants in lemons, including vitamin C, protect against free radical and solar damage too.

Drinking 64oz+ of water daily is a sure fire way to take years off your looks.


3. Aids Weight Loss:

Lemons contain pectin. This is a fiber that helps reduce cravings and make you feel full. It is a zero calorie drink that you can use to replace high calorie soft drinks and juices.

Big black fitness weight with tape measure and glass of drinking water with lemon isolated on a white background. Healthy lifestyle weight loss concept

Honey and lemon water is a popular and effective remedy for weight loss. This drink has formed a part of several weight loss programs. Both are beneficial for health. To lose weight, take a glass of warm water, add 1 teaspoon honey, squeeze 1 lemon to it and drink it on an empty stomach daily in the morning. It increases the metabolism rate which burns calories fast. Stimulated metabolism uses fat as an energy source, causing you to lose weight. Lemon water with honey also boosts your energy level.

The combination of all these functions goes a long way in promoting healthy weight loss.



4. Aids in digestion

Lemon contains citric acid, which helps stimulate the secretion of gastric juices for digestion and aids in natural bowel movement which flushes out built-up toxins along the way. Lemon water is also a mild diuretic that can help cleanse your urinary tract and kidneys. This can improve blood pressure as well.



5. Alkalizes the body

Lemon creates an alkalizing effect in the body, which helps your body fight diseases. Drinking lemon water before a meal can raise your PH level which supports your body’s natural immune response. In addition, studies prove that more alkalized bodies, are able to lose weight faster.


Now for my reasons.
I went for about 3 weeks and supplemented Lemon water though out my day with about 32-50 oz a day then another 50-80 oz or regular water. Through that time I did lose some weight. Roughy about 5-8 lbs depending on the time of day. Adding that to my daily routine is the only thing I changed.


Great Change up from the normal Water. I love water and the way it taste. Sometimes I like cold water and sometimes I like room temperature water. It all depends on my mood. This was a great change up.

How do I make it?

  • 32 oz Pitcher
  • 3 Lemons
  • Ice
  • Water.
  • Squeeze the lemons in the water. I really don’t care if the seeds are in there. Some people are funny about that. (NOTE: I do not throw in the whole lemon.It gives it a bitter taste, so just squeeze in the juice)
  • Throw in some ice. (Does not matter how much)
  • Fill the rest with water


Do you drink Lemon Water or another kind of fruit infused water?

Tell me about it. If I try it and post it, I will send you a MealFit T-Shirt.


Also, Subscribing to our blog will make you lose weight….Not really that would be awesome if it did though.


Purple Haze Sweet Potatos – Side Dish

Side dishes are always the thing, in my opinion that can take a meal from good to great. Side dishes can also take the dish from healthy to un-healthy in the blink of an eye.

The trick is to make that healthy side dish taste as good or better than the un-healthy one. That is what we try to do. Take healthy dishes and make them taste amazing. We love sweet potatoes. I get them from a farmer in McMinnville Tennessee about 45 min from where I live in Cookeville.

Sweet potatoes are a better alternative to white potatoes because of the lower glycemic content and effect they have on the body.

I also love purple onions and goat cheese. So, why not take all the things I love and see what we come up with.

Here you go, I hope you enjoy.

• 1 ½ Large Sweet potatoes cut in thin slices
• Salt and pepper to taste.
• 2 large Purple / Red Onions
• 3 oz Goat Cheese
• 3 tbsp of Heavy Cream
• 3 tbsp Butter

• Preheat the oven to 375.
• Dice the onions, season with salt and pepper and sauté in some olive oil. About 3-4 min
• Warm a pan with the goat cheese and heavy cream and mix until combined. The mixture should be thick. DO NOT BURN
• Peel and Slice the Sweet potatoes thin and layer them on the bottom of a casserole dish.
• Season this layer of the potatoes with Salt and pepper.
• Place 2 small pats of butter on the potatoes
• A thin layer of the cooked onions
• Then drizzle some of the goat cheese mixture on top.
• Another layer of potatoes with salt and pepper
• 2 pats of butter
• thin layer of onions
• goat cheese mixture
• Top with a layer of the potatoes and salt and pepper.
• COVE WITH FOIL and bake about 20 min,
• Take off foil and bake another 5 -7 min.


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3 Steps to Change Your Body

So many times we praise the people that have lost tons of weight, and we should. I have heard countless stories of people who have lost 50, 75, 100, 150, pounds and the stories are amazing. Most of the time when they are asked how they did it the answer almost always the same.

“I eat better and less and I started exercising.”

This is what you hear most of the time.

fit out of fat body
But what happens when those people get at their goal weight and they want to simply look better naked.

How do you change your body once you have lost the excess weight?

How do you go from being just “lean” to being “lean and mean”?

Watch this video to find out.


Got a friend that has lost lots of weight? Forward this to them.

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3 Mistakes People Make When Trying to Lose Weight

One of the greatest parts of my job is getting text messages and emails where people tell me they have lost 15lbs in a month since starting MealFit, or how they have had to buy all new jeans because the old ones don’t fit anymore.

These priceless messages make my day.

But that doesn’t mean everyone’s weight loss journey is a success. I get a lot of messages asking for help from people who just haven’t been able to find a plan that works for them. After talking to hundreds of such people, I’ve found 3 common mistakes people make that make it difficult to lose weight and become fit.

1. There’s no plan

eat all the food in the house
We all have excuses: “I don’t have time after work to make a good meal; the local drive thru is more convenient.” A lot of us don’t feel like cooking at the end of the day, so we settle for convenience—which often results in eating unhealthy food.

But it’s part of my mission to help people avoid the drive thru and eat in a way that keeps them fit and healthy. To avoid shopping for unhealthy, convenient food because of a lack of time in preparing your own, you simply need to spend some time planning your diet. When we do not have a plan, we stumble into eating foods that are full of grains, sugar, and preservatives—all of which are making out society obese and lethargic.

When you go to work, you probably have a schedule that you stick to in order to remain productive. If it works in the office, why not do the same for the kitchen? Start with a plan that will tell you what to buy, what to eat and how to cook it. Make this process mindless so that you can spend your effort on others things like your business or family. We offer a great plan here at MealFit to help your succeed.

2. They think they can’t eat fat

bacon cures everything
Fat is a macronutrient. It should not be used to describe someone one’s appearance.
But since “fat” has become synonymous with a body type, it has been virtually impossible to convince people that fat is not bad for you.

When wanting to lose weight, our daily goal should be to reduce our intake of sugar. Reducing sugar intake keeps our blood sugar levels steady, thus keeping us from being hungry throughout the day. A low-sugar, high-fat diet will increase satiety and over time and reduce weight while decreasing body fat.

3. They stop eating



We’ve heard it over and over: consume less calories than you burn. This methodology has people to work out to the extreme and eat next to nothing. While this will increase your weight loss, it is not something that will keep the weight off and is not healthy. When you do not consume enough calories, your body goes into starvation mode, thus shutting down your metabolism and holding on to weight that could be lost due to proper diet and exercise. You will also experience an overall loss of energy and cognitive ability that comes with not consuming enough fuel.

In order to get lean in an effective and healthy manner, consuming the right food (and the right amount of food) is crucial. I wish I could give a single, no-nonsense amount that works for everyone, but because everyone’s body is different, it will vary from person to person.

Most people I have spoken to looking to lost weight seem to struggle with at least one of the above mistakes. If there was one thing I could leave your with as you proceed on your journey to lose weight, make sure you have a plan, and stick to it.

QUESTION: What are you going to change to get in better shape?
Put it in the comments to hold yourself accountable.

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4 Ways to Start Losing Weight

About 75% of the people you meet on a daily basis are not satisfied with their weight or how they look. Everywhere you turn there is someone out there trying to tell you how to lose weight. When it comes to exercise, there is Body Pump, CrossFit, Zumba, walking , running, cycling all the way down to the shake weight.

Then there is nutrition. high carb, Low carb, carb cycling, paleo, South Beach, primal, Weight Watchers and that list could go on and on as well.

I am here to give you some simple steps to help you get started losing weight.

#4 Sleep MoreBeing short on sleep can really affect your weight. When you’re short on sleep, it’s easy to lean on caffeine to get moving. You might be tempted to skip exercise because you are too tired. You get takeout for dinner, and then go to sleep late because you’re uncomfortably full.

Why? Because insufficient sleep impacts your hunger and fullness hormones, including two called ghrelin and leptin.
Ghrelin signals your brain that it’s time to eat. When you’re sleep-deprived, your body makes more ghrelin.
Leptin, on the other hand, cues your brain to put the fork down. When you’re not getting enough sleep, leptin levels plummet, signaling your brain to eat more food.
Then there’s the cortisol spike that comes from too little sleep. This stress hormone signals your body to conserve energy to fuel your waking hours. (1)
Bottom line: Sleep more to help with weight loss.

# 3 Drink MORE Water.
Drinking water is not the new Fat burner. On the other hand, there are tons of examples of how more water consumption can help with weight loss. Here is how:
1. Keeps you from overeating. The more water you drink the less likely you are to eat too much.
2. If you are drinking water you are not drinking sugary drinks.
3. Staying hydrated makes your whole system run better. You body is 70% water, so make sure it has enough to function properly. Kind of like the oil in your car. When you are dehydrated its like the “Low Oil” light coming on.

How much should I drink? You are safe drinking anywhere between 80-120 oz a day. At least 80, 100 is good, 120 is best.

As we talked about earlier, there are tons of different ways to get in shape. One of the problems we are having in our society is that many jobs today require people to sit behind a desk at a computer all day. Thus we have grown sedentary.

QUESTION: How many pictures of your great grand parents or even your grandparents have you seen where they were OVERWEIGHT?

I’ll answer that for you, NONE. Why, because they moved. They were farming, working in a factory, they were going and doing instead of sitting behind a desk. This is not a free pass to be overweight if you have a desk job. There are tons of ways out there to exercise and most of them have a promise of it not taking very long.

Here is the thing, If you want to lose weight and more important than that, be healthy, you are going to have to move more and get uncomfortable. Get out of breath, lift something heavy. You have to do more than you are doing now. My recommendation is doing something in a group. That’s part of the reason I push CrossFit. It is an amazing sport that helps people get better at life. The other recommendation I have are group fitness classes such as Body Pump, TRX and Zumba. The bottom line is you need to get out of breath and move. You may say, “I already exercise” without knowing you and knowing what you do I would say you probably need to do more and get more uncomfortable with what you are doing.

When I say change your diet I am talking more about taking things that are bad out of what you eat as opposed to adding what many people perceive as good. If someone asked me “If you could only change one thing about someone’s diet in order for them to lose weight what would it be?”
SUGAR. Eliminate all sugar from your diet. You do that, and you will see results.
In order to change, you must……change. Your diet is the most important thing that will contribute to weight loss. Taking sugar out of your diet can change everything about you. You are probably consuming a lot more sugar than you think. You body will go through some great but sometimes difficult changes when you do.

Need help changing your diet? Click here for a plan to help you with what to eat all day everyday.

Many people believe that exercise is the most important aspect to losing weight. Yes, exercise is key. But if your nutrition does not change then it does not matter.

Final Thought: If you workout for 5 hours a week that is great. You typically eat 3 times a day for about 30 min at a time. That comes out to about 10 ½ hours a week of eating. The one you do more probably needs to be your focus.

QUESTION: What is your choice of exercise and why?
Answer in the comments below.

1- http://www.webmd.com/diet/sleep-and-weight-loss?page=2

Study: It doesn’t matter how FAST you lose weight!!!

Last week the experts “ate some crow” this week I am the one “eating crow”. I was always taught that the slower you lose weight the more likely you are to keep it off. Well, this recent study that was done says that it really doesn’t matter.  It’s all about the lifestyle. I saw this article as I was doing some research on losing weight and the best way to lose weight for the long term. To be honest, I have preached out of both sides of my mouth. I have always told people that the slower you lose weight the better. But, I have also told people that is really is all about the lifestyle you lead, and that MealFit is not a diet. Its a LIFESTYLE


I think the reason some people lose weight really fast and some lose it slow has to do with a number of factors.

  1. How were you eating before you made the switch to be FIT?
    • The worse your eating habits were before, the faster you will lose weight. That simple.
    • If you were eating “OK” and then make a switch, your weight loss may not be as rapid
  2. Have you changed your exercise routine?
    • Couch potato to joining your local CrossFit Gym or Boot Camp class? Its gonna come off fast.
    • You do stuff but get a new workout partner or sign up for a race or join a competition at the gym you will lose but probably not as fast as the couch potato.
  3. Learning about an aversion? (Gluten, Celiac, Dairy. ect)
    • Usually learning about these things and immediately cutting them out leads to faster weight loss

Does It Matter How Fast You Lose Weight?

Not as much as tracking your progress, controlling your portions, and exercising.
It’s a dogma in weight loss circles that losing pounds slowly and steadily is the best way to stay lean. But a new study in the Lancet suggests that’s a myth — whether you drop pounds over a couple of months or over the course of a year, your odds of keeping the flab off are exactly the same. What really matters, experts say, is sticking to a healthy lifestyle routine by tracking your progress, controlling your portions, and exercising.Australian researchers put one group of obese volunteers on a medically supervised rapid-weight-loss (RWL) program for 12 weeks and a second group on a less-restrictive gradual-weight-loss program (GWL) over 36 weeks. The rapid diet participants consumed a strict 450 to 800 calories per day from vitamin- and mineral-fortified meal-replacement supplements. (Note: This super-low-calorie program would be dangerous without doctor oversight.)Meanwhile, the gradual diet group reduced their normal intake by roughly 500 calories per day while consuming a steady diet of 15 percent protein, 25 to 30 percent fat, and 55 to 60 percent carbohydrates. The target weight loss for all dieters was 12.5 percent of their bodyweight.RELATED: Why Experts Now Think You Should Eat More Fat
By the end of each respective study period, 81 percent of those on the rapid diet hit the goal while only 50 percent of the gradual diet group lost 12.5 percent of their bodyweight. Experts say that’s probably because the rapid dieters were much more closely monitored, consumed far fewer calories, and felt more naturally rewarded, contributing to stricter adherence.

But the most surprising finding was that over the next three years, the rate of weight loss made no difference in whether the pounds stayed off. From the gradual diet group, 71 percent regained weight. And from the rapid diet group — exactly the same. “This study demonstrated that regardless of the way in which weight is lost, either rapidly or gradually, keeping it off is a challenge,” says Corby Martin, a professor at the Pennington Biomedical Research Center who wrote a commentary on the study in The Lancet.

Nevertheless, there’s still a proven formula for staying lean, says Martin. “Successful people eat portion-controlled foods, exercise about 250 minutes or more a week, weigh themselves every other day, and track what they eat by recording it or using a smartphone app.” He also recommends a health maxim that actually does hold up to prevent bingeing and putting on weight: “Eat breakfast. Every day.”


Paleo Zone Meal Plans

Whats the brief Difference in the Zone Diet and the Paleo Diet? & What has MealFit done to make both groups happy? Thomas Cox answers these things in a quick explanation.

MealFit has Created a Paleo/Zone Plan for those that want to go the extra step in their fitness.
4 Block Meals that are strict Paleo.

Where healthy means tasty!

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