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New Menu ITEMS…RED VELVET PROTEIN PANCAKES and more!!!

I am super stoked! This week Chef Dave got inspired and came up with some awesome ideas, check it out. Sorry, no pictures yet, these are brand new items. Pictures coming soon. Go to www.just4youmeals.com to order New menu items include: Cauliflower Breakfast Pizza CAULIFLOWER PIZZA CRUST, TOMATO, MARINARA SAUCE, TURKEY SAUSAGE, TURKEY BACON CRUMBLES, 2 WHOLE EGGS, LIGHT CHEDDAR AND MOZZARELLA CHEESES SERVES 2 CALORIES: 450 FAT: 28 NET CARBS: 9 PROTEIN: 29 RED VELVET PROTEIN PANCAKES AND TURKEY SAUSAGE WHEY PROTEIN, EGG WHITES, VANILLA EXTRACT, BAKING SODA, OLIVE OIL SPRAY, PHYLLIUM HUSK, BEET JUICE, AND GREEK YOGURT CALORIES: 290 FAT: 9 NET CARBS: 19 PROTEIN: 36 Just 4 You Chicken Stir Fry FRESH GINGER,...

Scale stopped moving?

Do you freak out when you are eating right and working out and the scale just stops moving down? If you said, “No” you are either a liar lol, or a dude who is trying to pack on the pounds. I got a message from one of my clients who was worried because her weight loss had slowed down after the course of 4 weeks. In the first 4 weeks she had lost 10 lbs, which was 7.5% of her total weight, which is really good. Now, in week 5, she has been stuck at the same number all week and...

Is constantly changing up your workout routine a good idea?

I will answer this question with a little story about my son Axel. As you know, last week was Valentine's Day, lots of chocolate. As such, Axel needed to write down all his classmates names into their individual cards. Axel is 5, but he still in preschool and he really doesn't enjoy writing his own name, much less his classmates names. As such, Beth broke down this card writing process into tiny little repetitive steps. Beth had Axel write down five names, on five different cards, once a day, every day, until he had finished. If Beth had changed up...

Workout out so I don’t die = Powerful Motivation

When I really decided to lose weight my motivation was so that I wouldn’t die. A couple weeks ago, I talked about why motivation is so important. Motivation is important in regards to your general health and mental sanity, it helps you stay on task. It acts as the fuel to get you from Point A to Point B. Take me for example, my motivation to lose weight, to go from 308 pounds to a current weight of 220ish was so that I wouldn't die.   I saw a TV reporter on ESPN talking about how 60% of lineman in college or the...

Celebrate Success!

I am some pretty epic news! Axel broke his first board in Taekwondo the other day ;-). You should have seen him and all the other kids. They were super proud of themselves and they even got to take the broken boards home with them to show everyone. This made me think, “How often do we celebrate our own success?” Rarely if at all, which is pretty sad and depressing if you think about it. When we do accomplish something, that was hard or difficult, most of us dismiss it with the thought, “It wasn’t that hard. I should have down...

More isn’t better.

Today I am going to be busting the idea you need to spend hours a day working out to get results. So often we think more is better and that is not the case. Trust me, I made this mistake. This is a flawed idea and it goes right at the root of humanity. What I mean, is we as humans always think for whatever reason more is better. We think if we spend two hours in the gym, we will get twice as good as results if we normally go for an hour. Or we think 30 minutes is just...

What Movements Should I Do To Lose Weight?

The other day I talked about how you need to choose movements that are compound movements, which force you to active large muscle groups and even your stabilizer muscles like your core. The best movements are Squats, Lunges, Deadlifts, Presses, and Pulls. The mistake most people who want to lose weight make when they create their own program is that they focus on isolation movements (Curls, tricep extensions, leg curls, leg extensions, stuff like that). Today I am going to recommend that you also avoid using machines as a general rule. Machines aren’t bad necessarily, but they are GREATLY overused....

My plan listed below and after one day I went from 237.5 to 229.8.

I have a favor to ask from you ;-). I would like you to help keep me accountable. After the Super Bowl I weighed in at 237.5 pounds. That is about 15 lbs heavy for me lol. Plus, spring is around the corner so I need to start getting my beach body ready lol. Which means I am shooting for 215 lbs. I have my plan listed below and after one day I went from 237.5 to 229.8, which is mostly water weight and salt from the Super Bowl so don’t get to excited. I actually anticipate tomorrow I will...

What Kind Of Movements Are Best For Losing Weight?

Life can be hard enough without having to navigate through all the weight loss training jargon and misinformation. It makes me think of when I first learned to drive a car. There were a lot of things that I needed to learn and many obstacles and situations I need to be prepared for when I went on the road. The hardest one, at the beginning was learning to shift gears on a manual transmission. The hardest part about operating a manual transmission is starting from a dead stop...

Is Feeling The “Burn” Good or Bad?

Ok, so I am feeling like busting another myth so here we go. Myth number 2, “You have to feel the burn, if you aren’t, whatever you are doing isn’t working.” This is a half truth at best. While feeling the burn or “the pump” isn't necessarily a bad thing, it isn't the end-all either. When you feel the burn or “the pump” all that you're really feeling is lactic acid building up in your muscles. That doesn't necessarily mean you're getting a great workout. The truth of the matter, is to get a great workout you really need primarily one thing...

My babysitter is sick…:-(

Alright, so my babysitter (Grandma) is sick and I have to watch the kiddos. So instead of some awesome fitness, mindset, or weight loss motivation. I have going to follow the advice one of clients gave me. She said, “Just tell us your sitter is sick and them give a list of ways to avoid getting sick.” :-). I am going to be humble and follow her epic advice lol. Get the flu shot (this is the first year I did, my wife forced me). Stop touching your face! How old are you? 5? Wash your hands after you touch...

Do You Resent Others Weight Loss Success?

My 5 year old son Axel has started a 2 week trail of Tae Kwon Do. I won’t lie it is pretty awesome and funny. I have taken him a couple of times and it makes me smile from ear to ear every time. The little kids are so cute and they all think they are Bruce Lee lol. Any way, the first time Axel went it was a semi-private session/assessment with only one other new kid. Axel was a little older, bigger, and more confident than the other kid and guess what? He LOVED the experience, it was great....

3 Reasons Why You Fail To Get Fit.

What kind of seed are you? What kind of fitness seed are you? Disclaimer, this awesome little parable is modified from an even awesomer parable from Jesus in the Bible ;-). This is how it goes. One day, a farmer was throwing seeds out into the field and one of the seeds landed on the walking path and the birds saw it and instantly ate it up. Another seed, fell on a rocky place that didn’t have much soil. It sprang up and grew really quickly, but when the sun came out it scorched the plant and it died because it had nothing...

PART 3 – 3 ways to reach your weight loss and fitness potential

So far we have covered the necessity of being humble and anchoring your roots. Today we are looking into the third thing you need to do to reach your weight loss and fitness potential. You need to protect your heart. What I mean when I say, “Protect your heart.” is all too often we allow the opinions of others drive and determine how we feel about ourselves and how we perceive ourselves. That is not cool, because the opinions of others are fickle and is in a constant state of flux. Truth be told, this is something I need to work...

PART 2 – 3 ways to reach your weight loss and fitness potential.

Yesterday we discussed how we innately feel a desire to be and do great things, that potential is always present. But there are things that hold us back, there are things we allow to control us. The first thing we discussed was pride and how we need to be humble, seeking advice and accountability to reach out weight loss and fitness potential. Today we are looking into the second you need to reach your weight loss and fitness potential. You need to anchor your roots. All too often we see the newest shiniest object on Facebook, Instagram, or even as archaic as...

Part 1: 3 Ways To Reach Your Weight Loss And Fitness Potential.

There is an intense desire within us. All of us feel in the depths of our soul we were meant for greatness! We just know its in there somewhere and we even have a desire to see it come to fruition. So the question becomes, what is holding you back and keeping you from your weight loss and fitness potential? What is keeping you from greatness? Cuz the truth of the matter is, there is great potential in each and everyone of us. Below are the three ways to reach your weight loss and fitness potential. Be humble Put down roots ...

4 Steps For Fitness and Weight Loss Success

These 4 Steps For Lasting Fitness and Weight Loss Success were inspired by a parable about a tree I read in the book of Matthew the other day. I am going to paraphrase here, but basically it said, “Make tree good and its fruit will be good, make a tree bad and its fruit will be bad.” The implication being, “What kind of tree are you?” In the parable, Jesus was saying that your good deeds meaning nothing if your heart is bad. You can be Mother Teresa and feed the orphans, which is a great thing, but if your heart is...

Do you want mercy or justice when you go rogue and fail to follow your fitness and nutrition plan?

Do you want mercy or justice when you go rogue and fail to follow your fitness and nutrition plan? I know I want mercy! The other day I was doing my devotions from BibleInOneYear.org (amazing resource) and I read a story that made me think of going rogue and not wanting to suffer the consequences of my bad eating choices. Here it is: Two people went through school and university together and developed a close friendship. Life went on and they went their separate ways and lost contact. One went on to become a judge, while the other’s life spiralled down and he...