8 Tips To Eat at Restaurants and Still Lose Weight

oohhhhhhh the choices the choices. It is the food choices we make that will either keep us thin, make us lose weight, or make us gain weight.

Eating at restaurants is no exception!

Did you know that you consume 30-50% more calories each time you eat out compared to when you eat at home? This is because foods that you order in a restaurant or that are ready-made in a grocery store are higher in fat and salt to improve their taste. This adds up in a hurry. As well, the portions are usually bigger and since you want to feel like you got your money’s worth, you usually end up eating the whole meal regardless of when you become full… After all, it is embarrassing to ask for a doggy bag, so you continue to pick away at what’s on your plate even when you are full. When you stay home and make the foods yourself, not only will you be saving your money, but you will be saving your waistline too!

Butttttt........if you HAVE to eat at a restaurant, you have choices!

#1 Choose foods from the low-calorie menu
#2 Choose grilled over fried
#3 Choose plain sandwiches and add your own condiments like mustard (cheeses and sauces are high in fat and sugar)
#4 Choose baked instead of fried
#5 Load up on vegetables
#6 Order salad with a side of dressing....oil and vinegar is perfect
#7 Drink water (no alcohol, no juice, no pop) to cut calories by 150+ calories per drink you consume
#8 Doggy bag the moment you are no longer hungry. Don't eat until you are stuffed.

I hope that helps with your dining options while sticking to an eating plan (formally know as diet). Let me know if you have any questions via email: brandoncrowe@fitnessunleashedtraining.com or my cell to call/text: 647-444-6200

"Get Abs" Grocery List

Just a quick post to show you what your grocery list should look like. Start fresh this Monday with a clean kitchen and get as much as you can afford that is on this list :)


Click Here to Download!

Travel and Weight Loss

Travel can be disaster to your weight loss goals. Restaurants, high fatty meals, lots of rice/white bread/noodles/sushi, etc. Not to mention if you were unmotivated to workout before your travels, there is no way you will be working out while traveling or on vacation.

I realize restaurant food is easy when you travel or on vacation, so here is a great way to modify what you eat. Stay away from alcohol, choose brown (whole grains) over white carbs (rice, bread, pasta, etc.), and do not drink sugary drinks (pops, lattes and similar drinks, juices). Just by making those three easy changes, all your hard work will not suffer. Remember it takes twice as long to lose the weight as it was to put in on in the first place!

And here is a super awesome and easy fat-burning workout you can do on vacation:

The Workout:
1) Speed Squats – 30 seconds
a. Squat down until your knees are below 90 degree making sure your
weight is in your heels and your knees donʼt pass your toes (this activates
your butt muscles)
b. Do as many as you can in 20 seconds…set a goal and do more than that!
2) Rest – 15 seconds
3) Push Ups – 30 seconds
a. Either regular or from your knees; make a straight line, keep your butt
down, abs tight, and hands at shoulder width
b. Go down until you almost touch the ground and then head back up
c. Do as many as you can in 20 seconds… try to beat your previous best!
4) Rest – 15 seconds
5) Speed Squats – 30 seconds
6) Rest – 15 seconds
7) Push ups – 30 seconds
8) Rest – 15 seconds
9) Speed Squats – 30 seconds
10) Rest – 15 seconds
11) Push ups – 30 seconds
12) Rest – 15 seconds
13) Speed Squats – 30 seconds
14) Rest – 15 seconds
15) Push ups – 30 seconds
16) Rest – 15 seconds
6 minutes and you are DONE! Repeat as desired or as time permits.

Why I Love Kettlebells

Blast your abs and core while shedding fat like crazy! Get lean, toned and fit!

Kettlebells are funky, fun, rhythmic, sexy, and fun. They will
make you sweat and heart pump… while leaving your wanting more!

You will get lean, toned and fit to completely change your body and your life. Not only that, but you will understand how strong and how much power you are capable of! Release your inner power!

Arms will become lean and strong from handling, controlling, and guiding the weight during movements.

Shoulders and Back will become stronger to improve posture and reduce the chance of injury.

Chest will become strong and functional to streamline a slimmer and tighter core.

Abs will become tighter, stronger, and more in shape as belly and back fat melt away.

Hips, Butt and Legs will become firmer and more defined. The dynamic nature of kettlebell movements will fight years of neglect, inactivity, and gravity to give you a more toned lower body!

Dynamic flexibility will lead to fewer injuries by constantly challenging your stretch reflexes through a natural and full range of motion.

Best Workout Yet!

Just wanted to drop a quick line to say this morning's workout was AMAZING! Check out those abs Tyler!

Started with 20 second intervals of battle ropes, then...
Diamond Hand Pushups
2 Kettlebell Rows
Squat Push Press
Plyo Lunges (or regulars)
Plank or Plank Walk Ups
Kettlebell Swings (1 or 2 hand)
With 30 second intervals of boxing!
Then finished it all off with some crazy six-pack ab type stuff like kettlebell crunches, pullovers, scissors, flutter kicks, russian twists, etc.

Amazing stuff!