How To Make Your Weight Loss Resolution An Inevitability

Weight Loss Resolution Eat More Eggs

Millions of Canadians salute the New Year with bright outlooks and ambitious weight loss resolutions. It is an empowering time, but have you ever noticed that the enthusiasm is short lived? This is my personal appeal to you: be smart and avoid the known failure points of weight loss. This post is a call to action for you to make your weight loss goal inevitable and how to plan your strategy.

  • Plan A Significant Goal For 30 Days

Starting your weight loss goal is like declaring a WAR. The best war is short and sweet. Here’s the thing: Your body and mind has been designed to conserve fat for survival. For Canadians in the 21st century that is irrelevant – your instincts are working against you. In order to counter act your instincts, you must make a heroic effort. You must plan your battles for decisives victories. You must avoid the known failure points.

(As a side note: If you’ve been on a diet for years, then you are fighting a lost cause. The “war” is a disaster and you should pull your troops home sooner rather than later.)

  • Choose An “Anti Charity” Then Pledge Money That You Will Succeed

I recently had a consultation with my old high school teacher. His goal was weight loss and after discussing the specifics and timeframe I asked him “What is your least favourite charity“. When he told me it was the Conservative Party Of Canada, I told him “Right, then you’d better reach your goal otherwise $100 of your money is going into Harper’s pocket”. When I told him that, I saw fire in his eyes. I pressed an emotional button and the response was pure motivation. Within 2 weeks he had lost 10 lbs of fat and was continuing his weight loss with a vengeance. He was getting stronger too.

  • Don’t Buy Any Memberships

The most fatal flaw most people make when starting their weight loss goal is to be distracted by the gym. The saying goes ” Ounces are lost at the gym, but pounds are lost in the kitchen.” Your strategy to win  The War Of Weight Loss should be completely and totally directed to the most important battle: Diet.

 (As a side note: When I was a personal trainer at Good Life Fitness I was frustrated to see members walk on the treadmill with their hands on bar watching Oprah. This behaviour is called “zoning out”, and it achieves nothing for fat loss.)

  • Cook Delicious And Nutritious Recipes And Eat Them Over And Over And Over

The recent book “The Four Hour Chef” Is worth its weight in gold. It is also a BRICK with over 630 full colour pages. Do not let that put you of getting it, because the recipes are simpler than any other I have ever read. They are also unbelievably delicious and optimized for rapid weight loss.

I am going to be very blunt: Buy This Book. It will change your life

The 4-Hour Chef: The Simple Path to Cooking Like a Pro, Learning Anything, and Living the Good Life

The Russian Kettlebell Minimum: 75 reps 3 times a week

If you could do only one exercise, it should be the kettlebell swing.

Build the perfect posterior. This single exercise works the shit out of every muscle between the base of your skull and your Achilles Tendon.

Newbies Beware:

It’s practically impossible to do this exercise correctly the first time. If you do not get proper eduction and/or instruction you WILL take a serious risk damaging your back.

Here’s a helpful video that Tim Ferriss produced to accompany the 4-Hour-Body

This is a graph that shows the percentage of obese people from various countries over the last 30 years and estimates the trend in the future

Frozen Foods Are Disappointing (And Making You Fat!)

Frozen Foods Are Disappointing

(And Making You Fat!)

Apparently, losing weight is even more complicated than rocket science!

Despite all the advances in science and technology over the last 30 years, the obesity epidemic has actually only gotten worse. Average body fat percentages have increased dramatically in America.

This is a graph that shows the percentage of obese people from various countries over the last 30 years and estimates the trend in the future

Again, despite societal efforts, obesity has been becoming an even larger problem and science has simply not helped. It seems like the more research is done…. the FATTER we are getting as a population!

It’s a complicated problem, but I argue for practical purposes that  maintaining healthy weight is as simple as cooking your own food!

Admittedly, It can be hard to get in the habit of cooking.  I used to buy sacks of onions that grew out of my cupboard like Jack and the onion stalk!

But once you taste the wholesome goodness (YUMMY… WHOLESOME) and discover the joy of home cooking, there is no going back. There is no going back to the sad microwave dinner that, if you turn your head, looks a lot like a toilet full of diarrhea!

Admit it! Frozen food is simply disappointing. (Do not make the mistake of even walking down that aisle in the supermarket.) Unless you are on the space station or a mile high on an airplane, opt for real non-frozen food.

Here are a few good reasons to avoid frozen foods:

  • They suck and you will be disappointed 
  • That is all

If you simply take away the false advertising of the food labels, you would not pay the exorbitant fee for those frozen dinners.

Frozen dinners = thin wallet, fat belly and more time on the cardio machines

(or you can burn fat with a cold shower)

But why do all that extra work burning off calories you don’t even enjoy? Instead, learn recipes that take inspiration from the paleo diet (one fine lunch pictured below)

Are you feeling peckish right now?

Here is one of my favorites from!


How To Burn Calories With Pool Noodles (Or How Not To Burn Calories With A Stair Master)

Burning Calories With The Stair Master Is Utterly Vain

When you consider the calories that you burn with your basal metabolic rate (BMR) during the time that you are exercising on the Stair Master it turns out you are wasting your time.  If you subtract the number of calories you would have burned sitting on your butt watching two episodes of The Simpsons you are burning VERY few calories in your workout.

How many calories are burned in an average marathon? 2600.

Consider that 3500 calories equals a pound of fat, and you’ll feel a sensation in your body called hopelessness and rage. Confused? Angry? You should be.

Burning calories with hot sweaty workouts seems like a lost cause. That’s only because I know a better way! Listen, it’s easier, more effective, and Dare-I-Say-It a total natural high to get in a cold shower!

I once did a blog post on my 10 minute ice bath experiment where I talked about the science and experiments of Ray Cronaise.

Since then, I’ve been having cold showers almost every day for 6 months! I admit that is it a challenge to initially get in, but stick with it and you will adapt. Now I laugh in the face of cold lakes! By learning to take the cold exposure on a daily basis you will burn fat far more efficiently than chaffing your ass on an exercise bike. Also your fear of cold lakes will never again stop your enjoyment of a cottage vacation!

My step brother and I having a wicked noodle fight in Quebec

My Wacky Business Idea Involves An Unheated Pool and Noodle Games

At the Can Fit Pro fitness conference August 15, 2012 there is going to be a session called “Using Your Noodle: Games, Games, and More Games.” It sounds out of place considering most other sessions are “XTREME”, military grade and fat terminating products.

So get this: we get a decent sized unheated pool for games only, so noodle javelin throwing, handball, volleyball, basketball, tag-whatever. It won’t be easy to get in, but by thermally loading our bodies, our core temperature will drop will incur shivering. Calories will burn, fatty acids will be released into the blood stream, and the aforementioned BAT will activate! Score!

These two things alone burn TONS of calories and also change the hormonal balance of the body.

  • Adiponectin will be increased, an incredible fat burning hormone that Tim Ferriss says in his book The Four Hour Body we will hear more about in the future.
  • Testosterone will ALSO increase.

This is some seriously potent stuff and all we need to do it turn on the fun!

Imagine, 20 minutes of playing in the pool and burn more fat off your body than a “kick-ass” hour long session on the Stair Master.

Call me crazy but seriously folks, but let’s get smart about fat loss.

The Only Leg Strength Exercise You’ll Ever Need: The One Leg Squat AKA Pistol

If It’s good enough to be favoured by the Russian Special Forces, then it’s good enough for you tough guy.

The One Leg Squat also known as the Pistol is a leg strength exercise that can be adapted to absolutely any skill level. A one rep max freak will get some serious benefits by practicing this exercise, but my 76 year old dad has no problem with the easier variation either.

I think the first time I tried to do a pistol I must have been 19. I rowed full-time competitive at the Ottawa Rowing Club often training 10 times a week. I was also no stranger to barbells squats because I was doing 225lb for reps once a week. But i was in for a shock, looking down at the Men’s Health magazine I saw the model at the bottom of the one leg squat squat and I thought, sure no problem, I can do that!


First of all just the act of extending my knee of my off knee gave me a painful sensation, and when I went down for my first rep… Well, I actually WENT DOWN and fell over. I never tried them again.

Until I watched The Naked Warrior DVD (link here). Pavel Tsatsouline is a former Soviet Special Forces physical training instructor, currently a subject matter expert to the US Navy SEALs and the US Secret Service. He taught me that strength is a skill. He also taught that bodyweight feats like this require practice not workouts often lasting less than 5 minutes. Suffice it to say, after following his advice I have developed some serious strength.



Despite not doing barbell squats for 12 months+. Last week I hit my friends basement gym. I’m officially a ass-to-heels 300lb squater. And its all thanks to the only leg strength exercise anyone will ever need: The One Leg Squat AKA Pistol.


Ten Questions To Ask Your Personal Trainer (Or How To Know When You Are Being Ripped Off)

Ten Questions To Ask Your Personal Trainer (Or How To Know When You Are Being Ripped Off)

I am a highly motivated person… sometimes…

But I can’t for the life of me stick to a new program or even write it down and track my results! I just can’t be bothered!

Would it help me stay focused and motivated? Yes.

Would it show whether my program was effective? HELL yes.

So why don’t I do it? Like I said, I can’t be bothered… and neither can you… am I right?

That is why we have personal trainers. A PT makes your workout an appointment rather than a random occurrence based on your mood. A PT tracks your data, so you don’t have to! A PT does your research for you, so you know your getting the most time and energy efficient workouts to get you to your goals. So without further adieu, let me introduce you to my top 10 questions to ask your new PT:


  1. What metrics do you track?

  2. What is your favorite certification and why?

  3. What is the difference between strength and stability?

  4. What is your favorite sport and why?

  5. Are you going to be around for the long haul?

  6. Do you take any supplements and why?

  7. How can I improve my working conditions?

  8. Do you work for any supplement companies?

  9. What does “functional” mean?

  10. How confidential is our relationship?


I hope you give these questions some thought because good questions are very revealing. You also get to know your personal trainer, which is critical for making a great partnership