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!

How was your fitness in 2015???

With only a few weeks left in this calendar year, I wanted to challenge all who read this blog to really look back on the successes and failures of their fitness endeavors in 2015; in hopes of making your past year’s weaknesses into the new year’s strengths.

Here’s a few key areas to keep in mind and to make note of as you reflect:

Small side note: This exercise will be much easier if you write down and track your goals and progress. The real question is why you wouldn’t be doing that in the 1st place if your health and fitness is really that important to you 😀

  • Did you achieve the goals you set out for?
    • If yes, then what strategies lead to your success?
      • You will want to repeat those best practices in 2016 for further successes
    • If no, what habits do you think you need to change or adopt to get you closer to your goals in 2016?
      • Be real with yourself!
        • Being in denial about things or failing to recognize the realities of life will only have your spinning your little fitness wheels with more lack of progress and frustrations in 2016
  • List 3 BIG things you would like to change about yourself in 2016
    • Make your goals diverse, and not just based off the scale or aesthetics, no one wants to continue to watch the scale for progress…
      • Example
        • Goal 1: Be able to perform 10 perfect push ups each day
        • Goal 2: Limit fast food to twice a week (down from 5)
        • Goal 3: Fit into my 30” favorite pair of shorts for summer
    • For each goal, write a down a realistic set of steps and habits you will need to adopt and put into practice over the new year to obtain your gials
    • Now, keep a journal or a log to follow your steps and to hold yourself accountable to those steps
      • It’s easy to hit the ground running in January, but lose steam in the following months
      • This is why you need to be able to physically see your goals and why those goals are important to you – to keep you motivated through the less-than-motivating times

Just remember, this is a conversation with YOU! All I ask is that you be real with yourself: real with WHAT you want and WHY it is that you want those said goals. If you can’t be honest with yourself about what you really want, how can you expect to construct a path to get you to your goals in a consistent and effective manner?

Be the best you in 2016!!!

Don’t be “Miss-informed” 

In the age of information and everyone being an “expert” on all the things thanks to google, it’s really hard to figure out what’s fact or fiction.
It’s scary when I see post and blogs that appear very informative on the surface but are actually propagating bad ideas that could and can be potentially harmful. Of course I’m speaking directly to the health and fitness industry.
Be careful what you consider “fact”. Take a common sense approach to information you read or hear: is it too good to be true? What’s the intent of the information provider or association? What studies and evidence was used to support the claims and information? We’re these studies peer reviewed or just random trails taken out of context to support the aforementioned information?
These are a few things to consider when figuring out what information you are going to choose as “fact” or “fiction”.

The Blogs Are Coming….

Hello all!

This is my first of many entries. Let me use this blog to introduce myself to the world of blogging…

My name is Jeff Hand. I am a 30-year-old health and fitness professional from Dallas, TX. I was born in Plano, TX in 1985 and grew up in The Colony, TX where I graduated from highschool in 2003.

Growing up I lived in a typical, middle-american household with my Dad,Mom and younger sister. I played baseball and football up through middle school; no high school sports. I’ve always held a high interest in video games; so I spent a lot of time in my adolescence sitting.

My Dad was always gone with work so my mother had the task of providing meals for my sister and I. Needless to say we were raised up on Kid cuisines (TV dinners of the 90s baby) and quickly prepared meals that usually lacked proper nutrients. My mother did what she could for us.

Into my highschool education my mother never really pushed hard for physical activity or structured meal planning= I played a lot of video games and ate pretty much what I wanted for my meals (which really came down to cereal…I was a cereal killer…no joke, breakfast, lunch, dinner and snacks if I could!)

After a childhood of neglecting consistent physical activity and proper eating habits, I found myself overweight and lacking self-confidence. Even at this point I still didn’t have motivation nor take action to change my situation.

It wasn’t until halfway through my junior year in highschool, my best friend at the time told me he really wanted to lose weight. (Side note: I was about 40lbs overweight at the time he was about 100lbs overweight). He asked me if I would start running with him in the morning before school. I said sure.

So each morning for the rest of that year and the next, I would drive about 4 miles to his house at 6am and we would run. We started slow with a mile run and then over the next couple of months we had worked up to 2-3 miles each morning.

We stayed very consistent; our motivations were high=we were losing weight, we were getting results.

12 years later, I have not gained a lb of fat back. This life experience was the beginning journey of what ultimately forged my deep passion and understanding for health and fitness and my willingness to help motivate and coach others to their own personal fitness successes.

In the times to come, I aspire to provide my thoughts and opinions on all things health and wellness, in hopes of educating and motivating others.