The TFW Top Ten Tips For Fat Loss

If you’ve tried to lose weight and failed, you’re probably thinking that it’s a mighty difficult task to accomplish.

Do you feel like you’ve tried every diet and exercise routine out there and nothing works?

Don’t give up! Achieving your weight loss goals might be easier than you think!

Small Changes = Big Results

The TFW Mahopac 8 Week Transformation is not a “quick fix” program, its a lifestyle.  We help people make a series of small changes, one at a time, whether it be a change in diet, exercise routine or mindset.

Here are 10 TFW Mahopac FAT loss tips to implement into your lifestyle:

1. Drink More Water – Juices are often high in sugar or chemical sweeteners. Diet drinks are questionable from a health standpoint. Give your body the water it craves and it will reward you with better health – all the way down to the cellular level. Drinking plenty of water helps keep you from consuming excess calories, too.

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2. Eat More Vegetables – You can eat huge amount of vegetables and feel good about it.  They contain antioxidant, micronutrient, and anti-inflammatory properties and should form the BULK of your diet relating to portion sizes. Make veggies a centerpiece of your meals and snacks. You should consume larger quantities and be confident that it takes a huge heap of veggies to even come close to maxing out your carbohydrate “budget” for the day.

Try to buy locally-grown vegetables for freshness, taste, and maximum nutrient value. Local produce ranks above anything even remotely-grown organic vegetables, because the health benefits are lessened when produce is picked early and transported long distances to your market.

Here is a quick list of some of the vegetables with the highest antioxidant values: beets, broccoli, Brussels sprouts, carrots, cauliflower, eggplant, garlic, kale, onion, peas, red bell peppers, spinach, and yellow squash.

3. Eat Enough Protein – Your body digests protein more slowly than fat or carbs, so you feel full longer because it takes longer to burn protein than carbs or fat, your body expends more energy absorbing the nutrients in a high-protein diet. Protein is essential for maintaining muscle and burning calories. I suggest only High-quality protein from foods such as eggs, lean meat, poultry and seafood.

4. Eliminate Fast Food –  Taco Bell, McDonald’s, Burger King, potato chips, crackers, Doritos etc… NO fast food!

Sorry I got a little emotional about junk food.

But it’s true!

We all know it’s terrible for us yet you drive by McDonalds at 7pm on any given night and there’s a line of cars at the drive through waiting to order a future health problem in a box!

5. Limit Sugar Intake – Consuming sweets generates a high insulin response with almost no nutritional benefit.

If you absolutely have to have something sweet in your house, you can acquire some high-cocoa-content dark chocolate. Stevia, a plant-extract with some healthy properties, can be used in moderation as a sweetener in recipes.

6. Reduce Bad Carbs – Bad carbs in the form of toxic foods and drinks are sabotaging  your health and metabolism

  • All flour products
  • All sugar products
  • All liquid sugar calories (sodas, fruit juice, sports drinks, etc.)
  • All processed and factory-made foods with chemicals, preservatives, additives, artificial sweeteners, high fructose corn syrup, hydrogenated fats, etc.
  • All grains, breads cereals.
  • Ditch anything that is not real food. That means anything that is processed (i.e., made in a factory) or that contains sugar in any form (including honey, molasses, agave, maple syrup, organic cane juice, or artificial sweeteners), white rice, white flour, hydrogenated oils, high- fructose corn syrup, or foods with preservatives, additives, coloring, or dyes. Be merciless!

7. Get Quality Sleep – Sleep is the most important factor in recovery. You need to get your rest to get results, I’m talking between 7-10 hours minimum.  Sleep is paramount for muscle recovery, hormonal balance and most of all mental health.  So put down your iPad, get off of Facebook, shut off the TV and get your rest.

8. Eat More Healthy Fats – Fat is not bad, actually its the opposite. Saturated fat packs on more visceral fat than polyunsaturated ones. Polyunsaturated fats are the ones found in nuts, seeds, and fish like salmon and can help you lose belly fat. Get your daily dose of PUFAs

9. Tone Down Alcohol Consumption – Alcohol, like soft drinks, is an example of a high carb, low nutrient drink. You want to get most of your calories from healthy foods, not from unhealthy drinks. Ever hear of a beer belly? I thought so. Alcohol consumption will undermine you if you let it… so don’t let it!

10. Do TFW!

Weight Training – The TFW System is built around performing simple, functional, compound strength movements such as Squats, Push-Ups, Pulling and Pressing Movements and of course A LOT of CORE! Especially if you take a class with everyones favorite Coach Lisa Famusa.

These movements are essential your health and fitness, will build strength, change your body composition and even help with your self confidence!

The great thing about weight training is you get a lot of “bang for your buck” in a short amount of time.

Hurricane Training – Moving With Velocity, meaning moving as fast as you can.  All-out sprint workouts are short in duration, burn tons of fat, build muscle, increase energy levels and even kick up that metabolism.

In the TFW system we call this type of training Hurricane Training. These workouts are not only FUN they’re MAJOR FAT burners.

The world is set up for us to be un-healthy.  I get it.  It’s easier to pull into McDonalds with a car full of screaming kids and get dinner for the whole family than it is to figure out what to buy and how to even make something healthy.

Social media, 24 hour news networks, marketers selling the next big weight loss gimmick, organic, all natural, free-range, wild caught, the list goes on and on. We walk around with our heads spinning wondering what the hell to eat.

I’m here to tell you take deep breath, and start to incorporating some of these tips to your lifestyle.  Building good habits by following the TFW Top Ten Fat Loss Tips will lead to a leaner, happier, healthier you!

If you need help with any of these tips? Looking to start a fitness program?

Fat Loss Tips Inquiry and one of our Certified TFW Coaches will be in touch with you right away!





Face everything and RESPOND

Most of us develop habits by REACTING without knowing what is causing us to react. React enough times to a stimuli (sight, smell, sound, thought, etc.) this physical response will become unconscious and that’s what we call a HABIT.

Habits can be formed in as little as 3 consecutive days/times of the repeated CUE-URGE-ACTION-REWARD cycle.

For instance, every time you do “x”…”y” happens. It’s called the Cue/Urge/Habit/Reward cycle.

Your brain is wired to pursue things it sees as a rewarding event (dopamine and the opioid centers of your brain). So if after every stressful day at work you hit a pint of Blue Bell..over time the stress required for this habit becomes less and less. This leads to weight, eating, and many other issues.

To reverse these habits (food, drinking, drugs, etc.), you must first be AWARE of your triggers and your thoughts & emotions around those events and occurrences.

It takes a habit to break a habit (and I am not talking about replacing one addiction with another!)

First you have to develop a competing thought:
“Instead of, I AM SOO stressed I need my Ice cream.”
“I am SOO stressed I need to go blow off some steam by going for a walk around the block.”

This emotional learning overtime, will then lead to a competing behavior over time, and now you have broken your habit.

You can apply this strategy to any are of your live where you have an unwanted habit that you cant seem to break.

Have questions? Shoot me an email:

Talk soon!

Fixed vs. Growth Mindsets

In this world there are two common mindsets that most of us fall into: fixed or growth. One will keep you right where you are in life, and the other allows you to achieve whatever levels of success you ever so desire.

The question now is to figure out which mindset you align with, and how to start making steps in the right direction.

Let me start this off with a quote from former U.S. President  Henry Ford “Whether you think you can, or you can’t your right.”

Now, lets define what each mindset means and entails:

FIXED MINDSET: This is someone who looks in the mirror and says, “This is my body, this is my life, and I have to live with it”. They fear change, they don’t believe that can accomplish certain things, they just take the cards that the universe has “dealt” them. These individuals don’t set goals, they blame all of life’s problems on everything and everyone else, other than themselves. Think of someone who works a job they hate, just to earn money to spend on the weekends, rinse, repeat. This person is not grateful, usually bitter,  and unhappy.

GROWTH MINDSET: This is someone who looks in the mirror and regardless of where they are at in life’s journey or a fitness journey they say, “I have tons of potential, I can achieve anything I believe I can do, nothing will get in my way, I create my own destiny, who am I today and where I go tomorrow is a summation of all of my life’s decisions, and all up to me.” This person doesn’t accept anything in life until it’s what they desire and are going after. This person doesn’t fear change, they are courageous and seek change and obstacles because they know each obstacle they overcome whether in life, or training, they become stronger and build character-which moves them to the next stage in their journey. This person sets ambitious goals, holds themselves accountable and lives a life of happiness and freedom because of this. Think of someone with great levels of success, who is humble, caring and happy.

The great thing? IT’S FREE, the mindset you choose is FREE and up to you. Now, it’s okay if you are a person of a fixed mindset, because I believe most of us grow up that way due to one reason or another, and I am of no exception.

The solution? You have to starting viewing life as a play or movie, and you write the script. YOU! So if your unhappy at work, if your unhappy and unsatisfied with parts of your life, start ACTING how or who you would like to become.For example, if you are just unhappy in general: Smile more, or do something small each day you enjoy, like reading a funny article, watching some YouTube clips to laugh, go for a walk after dinner, etc.. It’s about making small steps to the growth mindset. Focus on a small area of your life you would like to change, and start viewing in the since of “I have 100% control over this, and it’s all about how I view it.”  Once, you make one change, you will gain momentum and confidence to make more positive changes.

Remember: SMALL STEPS! Focus on ONE habit or area of your life at a time. Small hinges, swing the big doors. A little on top of a little after while = A WHOLE LOT! 

If you wish to take the fast track to getting a growth mindset, to feel more confident, to become more outgoing, live a healthier life and become who you truly want to be, then I extend an offer of our Ultimate 7 Day Trail at Training for Warriors Stockyards!

You will get a full week free access to all of our classes and programs. We as a company have helped tens of thousands already lose fat, build muscle and feel better about themselves again!

If you want to accept this offer, fill this form out here so we can schedule a time for you to come out to our facility and do a Strategy session in which I will help you uncover your goals in life and health, go over our program in detail and set a program start day for you.

Talk soon,

Coach Jeff 

21 Universal Rewards of Exercise

Aside for proper, wholesome nutrition; most people are out-of-shape because they don’t exercise enough. Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.

I’ve often wished that I could give each and every one of you a personalized pep talk to get you up off the couch and into the gym, day after day. So here’s my pep talk in bullet form – 21 rewards that you will gain from regular exercise. 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

What are you waiting for? Strap on those workout gloves, lace up those shoes, crank up the tunes and lets get going!

Not part of a solid training program? Come try out Training for Warriors Stockyards, located in Haltom City, TX with our Ultimate 7 day Trial Kick-starter Program!!


Talk soon,

Coach Jeff