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13 Tips

By downloading this Tip Sheet you have taken a significant step to improve your health & fitness. We are going to reward you for that positive action.


CLICK HERE in the next 3 Days and take advantage of your 1-Week $1 Test Drive of Studio Fitness with unlimited access to our amazing Small Group Personal Training Program.


All you need to do is take action and contact us, show up, & follow my instructions. The results of a stronger, faster, & more fit you will follow.




We look forward to seeing you,

Greg Finch
Studio Fitness

13 TIPS To Look and Feel Better Than Ever

Changing bad habits is not easy.  If it were, we would all be perfect right. Are you perfect? I know I’m not even close. But I strive everyday, not for perfection but improvement. You know what? That’s really the answer. Improvement. A constant desire to enrich our minds and bodies. This may sound a bit clique but health and fitness is not a destination it is a path. Here are some tips that successful people use to lose weight and feel great. Try them out and continually strive for improvement.


Okay, for many people this is a big problem.  Water doesn’t taste all that great generally
because water doesn’t really “taste” like anything.  Drinking water 8 to 10 times each
day gets easier the more you actually do it.  It is simply a matter of conditioning your
taste buds, and yourself,so that it becomes easier to do.  Once you get started, you will
begin to crave water.    


To begin with, you should drink a glass of water in the morning first thing, before you eat.  Your body is dehydrated from your long nights sleep. If you can drink this first glass cold. That lower temperature can be a nice little kick start to your metabolism. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long.  Better yet, why not drink two glasses? You can also add a few drops of lemon or lime to your water – but no sugar or sweetener!  Ice also helps. Check out flavored waters on the market, too. Just keep an eye out for additives.




Do not skip breakfast.  If you need to go to bed a little earlier so that you can get up 20

minutes earlier each morning – do it!  Breakfast is so important to your good health and

to weight control.  According to Dr. Barbara Rolls a professor of nutrition at Penn State

University, “Your metabolism slows while you sleep, and it doesn’t rev back up until you

eat again.”  


Eating breakfast is not only good for overall weight loss, it will help you stay on track

with your diet the rest of the day.  You are more likely to binge on something sweet and

in the “bread” group if you skip breakfast.   


You can always keep a couple of hard‐boiled eggs in the fridge or some high‐fiber, low

starch fruit around.  If you plan to eat fruit at all during the day, breakfast is the perfect

time to do it.



This can be one of the hardest adjustments to make.  After all, you are busy!  You

already have a “full‐plate”.  When do you have time to worry about filling your plate

with more frequent meals?

Just like eating breakfast will increase your metabolism, so will eating more often.  This

will also help you curb your bad‐carb intake by making sure that your snacks are

planned and occur regularly throughout the day.  

Really, it will just take a minimal investment of planning time at the grocery store and at

home each morning before you head out for the day to make some healthy food choices

and prepare a few healthy snacks and meals.    



This is one easy way to remember what not to eat.  If it is made from sugar, flour,

potatoes, rice or corn ‐ just say no.  Remembering this rule of thumb will make it easier

to recognize those rice cakes as an unhealthy high‐carb snack.


Always look for colorful fruits and veggies to substitute for the white ones.  Buy broccoli,

lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like

kale and spinach, apples, melons, oranges and grapes.  


These foods are not only colorful they are also high in fiber, nutrients and important

antioxidants.  Eating colorful fruits and vegetables will give your diet variety as well as

give you added health benefits.




It is so easy to use a low‐carb diet as an excuse for poor nutrition.  Resist this

temptation.  If the only vegetable you have eaten in the last 5 years has been the

potato, now is a good time to begin experimenting with other vegetables.  This is

important for your overall health and to avoid some nasty side effects of not getting

enough fiber in your diet.  


If you try hard enough, you will find vegetables that you enjoy eating.  Experiment with

grilling veggies and cooking with real butter to add flavor.  You can also search for new

recipes on the Internet or in cookbooks.   


Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad

greens contain only about 5 grams of carbohydrate.   You have no excuse not to eat

your veggies.



While more and more restaurants are offering low‐carb friendly menu items, many of

them are still not ideal low‐carb fare.  There are many recipes for quick and easy meals

that you can prepare yourself at home. Try to do this as often as possible.


If you cook your own foods, you know exactly what the contents are and you will be

able to better control for hidden sugar and otherwise processed foods.


Another benefit is the cost savings over the long run.  Even if you must go to the grocery

store more often, you will save a significant amount per meal as opposed to eating at

restaurants and fast food establishments.


It will also be easier to maintain your diet with your own favorite fresh food selections

on hand.   





Having food storage containers of various sizes on hand will make it so much easier for

you to plan your meals and snacks.  When you buy nuts, fruits and vegetables in bulk

you can simply prepare, separate and store them for easy use later.


For instance, you can pre‐slice your apples and snack on them over several days.  Simply

cut them, rinse them in pineapple or lemon juice and store.  This will make a quick and

easy snack for later.  


Fix your lunch and take it with you to work.  Better yet, fix your lunch and 2 snacks for




In addition to everything that’s been discussed before, eating protein helps you burn

more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic

Association says that, “Protein is made up mainly of amino acids, which are harder for

your body to breakdown, so you burn more calories getting rid of them.”  Just think – eating a protein rich snack can help you lose weight.  How about a few slices

of turkey or ham or some string cheese?

Eating protein will also help you feel full so that you are less likely to crave unhealthy





This will help you get in your 8 to 10 glasses of water each day but it can also have other

benefits.  Ever feel hungry after eating a handful or standard serving of nuts?  Try

drinking water afterwards.  The water will help you feel full and prevent overindulgence.

Drinking water after a snack will also help remove the aftertaste from your mouth and

can help curb your desire for more.




You will feel full and more satisfied if you take the time to savor your food and chew it

slower.  Don’t get in the habit of eating while standing or eating quickly.  Sit down and



Eating slower will help you enjoy your food more, pay attention to what it is you are

actually eating and get a better sense of when you are actually full.  





You will feel better and lose weight quicker if you eat a large breakfast and eat a smaller

dinner.  You may also want to eat the majority of your carbs earlier in the day, saving a

salad and lean meat protein for dinner.  


Eating larger meals during the part of the day when you are most active will help you to

feel satisfied throughout the day and curb cravings for unhealthy snacks.





Yes this may seem odd, but it is one way to work in Omega‐3 fatty acids that are good

for you and add some variety to your daily diet.  After a few months you may tire of

eating eggs and bacon for breakfast.  Substituting fish will give you the protein and

healthy fish oils you need.  You can try canned salmon or mackerel in croquettes for a healthier sausage substitute.  


Or you could simply eat cold leftover salmon the next morning with dill sauce.  




This tip can seem a bit odd at first but if you try it you will probably grow to love it.  

Instead of eating breads and buns with your sandwiches and hamburgers, why not try

leaves of lettuce?   


You can make a double cheeseburger with onions, pickles and tomato wrapped in a

whole lettuce leaf.  Or you can make tasty wrap sandwiches with lettuce instead of

tortilla and bread.


This will help increase your good carb and fiber intake while giving you more variety in

your diet.

Health and Weight Loss Effects of the Standard American Diet

You may not consider your diet extreme but that doesn’t mean there isn’t an extreme affect on your body and  health. If you eat the typical American diet, more often referred to as the S.A.D (Standard American Diet), it may be hard to understand why your eating habits are causing your health issues and discomfort. After all, isn’t this what everyone else is eating too?

Sure, it is, but it’s making everyone else sick too.

Your body draws energy from the things that you feed it, and what you eat can have a large impact on your health, changing it in profound ways. If you feed it with optimal foods and vitamins, it will function at its best; however, if you choose to feed yourself poorly, your body will have no option but to perform poorly as well. When your body is functioning poorly, it makes you feel unhealthy and you often get sick.

It is no longer just Americans being affected by this diet.

As Western Influences begin to spread across other parts of the world, our diet is carried with them. As they do, a once robust and healthy population will begin to experience the same illness and sick feelings that Americans are known to possess. In fact, the more other cultures adopt a Standard American Diet over a traditional diet, the sicklier they become.

Dr. John McDougall, the author of “The McDougall Plan”, has first-hand experiences from when he began his medicine practice in Hawaii. He initially noticed that the first and second generation Asian Americans were slimmer and healthier than those he saw afflicted with Western Diseases. Once these people began adapting to American eating habits however, they quickly began to suffer from chronic ailments that are now quite commonplace like heart disease, obesity and diabetes.

What is the S.A.D. Diet?

The Standard American Diet is characterized by the following factors:

  • High in unhealthy fats

  • High in saturated and hydrogenated fats

  • Low in Fiber

  • High in animal fats

  • High in processed foods

  • High in refined flours

  • High in refined sugars

  • Low in complex carbs and whole grains

  • Low in plant-based foods

These items show up in a diet as cereals, processed meats, pastas, packaged and processed foods, dessert foods like cakes and cookies, fried foods, fast foods and dairy foods. The reason this diet is even called “standard” at all, is that it’s what everyone eats, not because it’s the standard, or healthy. If you don’t eat this way, people probably think you’re crazy and often call you a “health nut.”

What are the consequences of eating the typical American Diet?

You might be interested to learn that the effects of eating the S.A.D. are often the same conditions that we frequently associate with ‘normal’ aging. Due to a poor diet, patients often present with symptoms of heart disease, cancers, obesity, high blood pressure, diabetes, brain-fog, headaches, low energy, gas, bloating, constipation, diarrhea, Alzheimer’s disease and even Dementia.

If you are like most, you may not have even considered that many of these issues may have a cause aside from aging. Similarly, you may not know that in most cases, these problems can be prevented.

The Answer? If you can, detox your body, feed it what it needs and continue to exercise regularly, you can achieve optimal health for your body.

What is Detoxing?

After so many years of putting toxic foods into your body, it’s important to know that you have the ability to clean your system of these impurities, decreasing the inflammation and stress that ensue as a result. Of course, toxins don’t come only from the food that we eat; we also breathe them in and rub them onto our skin when we use personal products with harsh chemicals.

The good news is that through a proper detoxification, you can lighten your toxicity within your body and remove yourself from the attack that you’re constantly under. This can be done naturally without the use of harsh medicines, which can further stress your body.

The Studio Fitness 21 Day Detox Challenge is a really great way to start cleansing your body and remove toxins from within. By removing the impurities in your body and replacing them with life-sustaining nutrients, you can begin to alleviate and avoid chronic diseases that many in our country (and around the world) currently suffer from.


Jill Finch MA, NESTA Nutrition Coach
(805) 776 3676

Are You Heading Toward Fit or Fat?

Today we have 5 tips for you to use this weekend and as we head into summer holidays to keep focused on our fitness. Follows these tips and you can enjoy your holidays and weekend fun free of guilt.


5 Weekend Weight Loss Tricks


The weekend is upon you. Do you have plans? Do those plans include exercising, eating well, and staying fit? If not, and for a lot of us it is rarely a part of our weekend plans, there are some things you can do to keep from gaining weight or falling too far off the wagon. According to some research, women consume about 115 more calories each day over the weekend than they do during the week. Those extra calories can tack on about nine to ten pounds each year. That is why you need a few tips to help you to avoid weekend weight gain.Continue reading

It’s Time to Cut Ties with the Scale

It’s time to purge that elephant in the room: THE SCALE!

Whether it’s in the bathroom, the basement or in the bedroom, it’s taunting you. Every day it beckons for you to step onto it. It’s the first thing you think of when you wake up and we always want to hop on the scale before bed.

This obsession is one of the reasons you should cut ties with the scale; set it free so you can set yourself free of its chokehold.

Daily weigh-ins are meaningless. Most people trying to lose weight really want to see a change in their body composition: In other words FAT LOSS.

Female Before After FitnessBody composition changes cannot be detected by a scale on a day-to-day basis. Fat loss CAN be detected on a weekly basis, however, so if
you can have enough discipline to only hop on once a week, then you have my permission to keep your scale.


This is very tough however, so if you start to notice yourself weighing yourself more often, then hide it.


Did You Know that Your scale weight can fluctuate up to 5 pounds in one day!


This is due to:Continue reading

Why Sodas Are Making You Fat

If you’ve been drinking one or more sodas every day, that aluminum can in your hand is to blame for those extra digits on the scale. We’re not talking a couple pounds either. We’re talking long term weight gain.One can of cola adds more than 100 calories to your daily intake. That’s over 10 lbs of additional body fat every year.

Obesity, type-2 diabetes, and soda addiction Continue reading

Turkey Burn Workout

According to the American Council on Exercise, the average adult consumes 3,000 calories and 229 grams of fat in one Thanksgiving meal. I have created a heart pumping Turkey Burn Circuit to shed off those extra calories and help you maintain your fitness goals!
Add a comment below to record how many rounds you completed! Also head over to the Studio Fitness Facebook page and record it their with a comment.
Turkey Burn Circuit
50 Mountain Climbers
20 Air Squats
10 Plank ReachContinue reading

Water = Life, We All Want More Right?

Increase your water intake – Water is a key component to life. No living creature can survive without a fresh supply of pure water each and every day. If you do not consume enough fresh water every day, your body will age faster, appear fatter, be more susceptible to germs and colds, lose joint mobility, and much more. Generally speaking, most people who weigh less than 150 pounds require noContinue reading

Lose 30 lbs., start now!

Lose Weight All Year Long – Want to effortlessly drop 30 lbs in one
year? Millions of people drink an average of 2 regular soft drinks a
day, which is a total of 300 calories. When you add these extra 300
calories up over a year, they result in over 30lbs of weight gain! Say
no to soft drinks, and say goodbye to your unwanted pounds!

What can seem like small changes can add up to amazing results over
time. “Don’t sweat the small stuff”, still true, but realize how that
“small stuff” can be an amazing catalyst for change.

Greg Finch
FORM Fitness