• By Kevin Kohan
  • 23 Dec, 2016

Three reasons people fail to reach their 'Health and Wellness' goals are....

- Lack of convenience
- Lack of planning
- Lack of support/motivation
So I have included 24 TIPS as to what you can do to help you reach your New Years Health & Wellness Goals! Everything you need to accomplish your Health & Fitness GOALS with conviction is here....

NOTE:  We have large group challenges every 3-4 months, so please e-mail if you would like info on ordering and joining us!

Whether you are thinking of taking on the AdvoCare 24 Day Challenge, have already purchased your challenge bundle, or are a few days in….then this post is for YOU!  Let’s get you your money’s worth and load you up with 24 tips to get the best possible results over the next 24 days and beyond.

As some of you may already know, My wife Carolina and I are Owners of HIT Fitness Warehouse in Fort Lauderdale, FL.  Our Team of Coaches and members act as a large support group that will help to coach through the challenge.  Although Carolina and myself have over 30 years of combined experience in the 'Health and Exercise Sport Science' industry, much of the data We have gathered has been through the experience of working with so many people.  We all seem to face the same road blocks, we all struggle with the same questions and we all seem to find the same success by making adjustments where we need to. Trial and Error!

I will just come out and say that we like to run a pretty strict 24 Day Challenge within our HIT Fitness Team .  Everyone has their opinion of "Do's and Don't".  Some may say they cut out all carbs and others may claim 'gluten free' is the best.  But I am going to share advice that has yielded the best results for me and the majority of our fellow Challengers! Best of all...we have the data to prove it!  Over the years we found that not everyone has the same goals....some may desire weight loss, while others might want to focus on 'Gaining Lean Muscle Mass' and improving their performance.  So we have customized meal plans and training regimens based off of the individuals specific goals!

So without further adieu….

1.  Read over the Daily Guide and products CAREFULLY.   As soon as that box shows up at your door I know it’s tempting to want to dive in head first, but trust me when I say you should look through your products and get a better idea of what the next 24 days are going to look like.  Take things one day at a time, but familiarize yourself with the products and what’s to come.

2.  MEAL PLAN.  Every weekend take 3-4 hours to prep your meals for the entire week.  I typically eat the same breakfast (spinach/egg white omelet and oatmeal)  and lunch (salmon or turkey burgers/power greens salad/sweet potato).  For dinners I plan a different meal for each night of the week.  Will keep it interesting for myself, but Carolina does better with consistency so she will pretty much have same thing every night (if she has Salmon burger for lunch, then has turkey burger for dinner).  Although you will have a customized meal plan guide you MUST Log your meals, as this will help you stay on track and feel organized.

You can see a few of the meals that I prepare throughout the week




3.  Journal your food .  This doesn’t have to be anything obsessive, and if it ends up becoming something you don’t enjoy doing, then stop.  The cool thing about what you will learn from this challenge is to stop obsessing over food.  Portions, calories, points etc…let them be a thing of the past.  But, I will say writing down what you eat is kind of fun, gives you a plan for the day, and gives you something you can look back on and share with your coach to see if there is anywhere you can make some changes if you feel stuck.   Starting January 2nd, 2017  we will be doing a daily check-in on our 'TEST 24 Day Challenge' Facebook page and encourage others to do the same and share.  It also gives others ideas to get creative.

 4.   Do the 24 Day Challenge with someone else for SUPPORT .  Get your spouse, family member, best friend etc to tackle the next 24 days with you.  It makes it fun to have someone who understands exactly what you are going through!  Plus it’s much easier to stay the course when someone you are close with isn’t tempting you with what they are eating, and supports you in your new clean eating lifestyle.

5.  Take before photos and measurements .  I know those before photos are hard to see…but take them!  You will feel so incredibly motivated when you can SEE the difference in a matter of 24 days.  Don’t let that scale tell you how you did, let the inches and visible proof do the talking.  You will be amazed!  If you are joining the challenge with us at HIT FITNESS WAREHOUSE, then this is the first thing we will do with our challengers.

6.  Plan on starting on a date that avoids tempting events.   Although I’m not encouraging you to keep holding off on starting a challenge, I do think it’s best to avoid beginning when you know you are about to leave for vacation, or the week before Thanksgiving etc.  This will help avoid temptation. If you are new to this clean eating lifestyle, then I would advise waiting until you know you have a low key month to get started.

7.  DON’T CHEAT.  Like seriously DON’T CHEAT!!  Repeat in your head over and over it’s only 24 days, it’s only 24 days.  Don’t take nibbles of things you shouldn’t, don’t sneak in one little treat because you’ve been so good, don’t have one drink just because it’s the weekend and you feel you deserve one.  What you really deserve is to truly commit to this, and to yourself that you can do this.  You are probably wondering how one bite of something can really mess up your results…the problem is that one bite just mentally gave you permission to do it again, and again.  There is a reason they call this a challenge…prove to yourself that you won’t be defeated.

8.  Don’t give up.  Ok, so let’s say you did end up falling off course and snuck in a few things that aren’t challenge friendly.  Don’t tell yourself that you have “ruined this” and there is no point in continuing on.  Although you can’t hit rewind, you can certainly press play and continue on.  Talk to your coach if you need a little motivation…that’s what we are here for.

9.  Exercise Exercise Exercise!!!   What you put into your body is the most important part of the weight loss equation, so the 24 Day Challenge can get you results without exercise.  But why not take all that extra energy you’ll be fueled with and do something with it that will get you even further ahead, and will just make you feel great?!  Plus, if you're doing it with us you will get the NEW '24 Day Challenge HIT FIT Training Program'!  Check out 'Coach K & C's Slick Six To Fit ' to find out what we believe are the most effective ways to conquer you fitness goals! 

If you are a beginner then Ease into what you are comfortable with.  Even just setting a daily step count and challenging yourself to move more than you did the day before.  Find a way to get in 20-30 minutes of something that gets your heart rate up!  You will be so surprised with what you can do!

10.  Drink lots and lots of water.  I repeat…drink lots of water!  Aim for one full gallon of H2O. Don’t worry, your Spark counts towards that! 

11.  Don’t skip your snacks.   Or any of your other meals.  It is so important to keep eating throughout the day.  Eating five to six small meals a day, they say, helps regulate blood sugar, control cravings and keep hunger at bay.  I know that fiber drink might make you full, and all that water drinking can curb your appetite…but really do your best to stay on an eating schedule especially with your supplements in the Max Phase.

12.  Speaking of Fiber Drinks .  There are a lot of silent observers  in the Facebook group, but let me tell you something…everyone comes out of the woodwork when our beloved fiber drink is discussed!  Are you ready for it?  Here’s your advice.  Throw it into a blender bottle, with ice cold water, shake it, don’t let it sit at all…and CHUG.  Keep adding water if you need to.  If you need to mix half a pack at a time you can do that too.  If you’re feeling really desperate squeeze the juice of a fresh orange into it, or mix it up with your Spark.  You’ve got this!

13.  Use Catalyst and DO NOT allow yourself to run out!   If you purchased the challenge  before DECEMBER 31st  then you will receive a bottle of JUMBO CATALYST with your challenge!  There is a reason this product is nicknamed “lipo in a bottle”.  The branched chain amino acids that are in Catalyst will help burn additional fat, tone, define and preserve your lean body muscle and enhance your strength and endurance.  This is my go-to product…all day, every day (and Spark too of course)!

14.  Buy extra Spark.  Speaking of Spark …if you like it, you’re going to want more!  Love the convenience of the packets that come with your challenge bundle, but next go around get yourself a canister of your favorite flavor.  It’s a much better value and will last you a long time…unless you have to share it all with your Spark obsessed husband like I do! 

15.  Eliminate all processed foods.   The next few tips will be advice regarding how to eat while on the Challenge.  As I mentioned at the beginning of the post, we run a strict, but realistic challenge, and details will be posted in the TEST 24 Day Challenge Facebook group.  There is no set definition on what “clean eating” means, and there are several opinions of what this encompasses.  The list below are foods and/or beverages that should be avoided at all costs Days 1-10 (Detox/Cleansing Phase) of the Challenge:

* Coffee/Soda/Alcohol* White foods (pasta, bagels, white bread, white rice, processed foods) * Soy Sauce or any sauces/dressings with sugar in them, or if it has an ingredient that you have a tough time pronouncing.  *Sugar * Dairy Products (cow’s milk, yogurt, cottage cheese etc) *Fatty foods, *Fried foods, *fast foods, *Red Meat

***Remember the above list is specifically avoided during the first 10 days of the challenge. Certain things may be reintroduced on day 11 .

16.  Incorporate all fresh foods.  

*Tons of fresh fruits and veggies *Brown rice (in moderation) *Brown rice pasta (in moderation) *Sprouted grain Bread (in moderation…Ezekiel is a good brand) *Chicken, fish, lean ground turkey *Almond milk *Eggs *Nuts- raw almonds, raw natural peanuts, raw natural peanut butter *Vegetable broths *Fresh diluted Juices *Legumes (in moderation).

Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.

We have so many awesome recipes we will share in the Facebook group and at the facility that it’s almost overwhelming how many exciting meals you can create within these guidelines.  Which leads me to…

17.  Be creative with your food.  This is not a “diet”…yes, it’s a change in your diet…but we want you to feel like you can do this forever (because you can).  If you are on the group page,  Keep an eye on all the recipes we have.  Try something new each week, and of course stick with some of your favorites.  Try to make variations of some of your previous favorite meals…spaghetti and meatballs?  How about baked spaghetti squash with homemade turkey meatballs?  There are so many ways to get creative but…

18.  Don’t indulge in “good” versions of “bad” foods.  What does this mean exactly?   Stop with the gluten-free cookies and crackers and the Paleo-fying of desserts, junk food and baked goods. Just because they say they are gluten-free or Are 'paleo', doesn't mean that they are good for you. Trying to recreate some of your previous indulgences and addictive foods will not be what frees you from these bad habits.  Are there some great clean treats you can occasionally make for yourself post challenge?  Of course!  The problem with these kinds of foods are they still taste awesome and often people give themselves the green light to overindulge because they are “healthy”.  True…they are healthier (much!) but good luck trying to just eat one paleo peanut butter cup when you have been eliminating these kinds of foods.   If you are having a serious craving for something sweet, then obviously these are a much better solution than caving to the real thing but trust me when I say, don’t make these kinds of substitutions throughout your whole challenge…it’s a slippery slope!

19.  Don’t be a short order cook.  I know this is a hard one, but give it your best shot….what you eat, your family eats (yes, I mean your picky 2 and 4 year old).  If you start to feel like a slave to your kitchen and are making 3 different dinners for your household, this will get old real fast.  You can ease into it…if you’re making chicken fajitas for yourself maybe still use a tortilla and cheese for the other members of your family but even that, slowly start eliminating.  There are so many amazing meals you can make out there that everyone will like AND everyone will benefit from.  What’s better than amazing, fresh, non-processed and healthy meals for your entire family?  Nothing…good health for all!  (We have more tips for this in the Facebook group as well)

20.  Don’t step on the scale until day 11 and day 25.  Everything in-between doesn’t matter.  Come to think of it day 11 and day 25 weigh-ins aren’t all that important either.  Losing weight on the challenge is one of the awesome benefits that comes along with it, but if you can see past that number on the scale and focus on how you’re feeling, how your skin is glowing, how your pants are looser, your tummy is flatter, your energy is up, the intensity of your workouts have increased, your cravings have subsided, your bad habits have been kicked and how happy you are knowing you have only been putting the very best foods and supplements into you body…well then you can stop obsessing over that number on the scale, and be proud of your lifestyle shift.  We always say this isn’t a sprint, it’s a marathon.  Step off that scale….the number on there isn’t your medal for crossing the finish line.

21.  Talk to your coach.  Can you do the 24 Day Challenge on your own?  Yup…I did!  However, the whole premise for starting the Facebook group was to provide for others, what I felt I was lacking on my first challenge.  A support system.  A cheerleader.  A person to turn to for all your questions.  I am often shocked at the number of e-mails I get from people who are almost done with their challenges, and are completely lost in the process and are out on the internet trying to find the answers.  I can’t speak for all the other distributors out there, but If you participate in the challenge with our group you were getting much more than just supplements that will last you 24 dates…You are getting myself, Carolina and the the rest of the Specialists at HFW EXPERTISE , group support, and someone who genuinely cares about your success.  Put your coach to work, that’s what we are here for!  

22.  Plan ahead for day 25.   Failing to Plan is Planning to Fail! As you head into the middle of your Max Phase, and are feeling and looking the best you have in awhile…like many, you will start to panic.  What should I do next?  This is a great time to reach out to your coach (if they haven’t already reached out to you), to discuss what to do as your challenge ends and the rest of your healthy lifestyle begins.

23.  Become a distributor.  Liking how you feel?  Seeing awesome results?  If you’re ready to continue on with your new and improved lifestyle and have found some awesome new products that you can’t live without…save yourself, and potentially make yourself, some money.  Anyone who is deciding to be a product user should get in touch with their coach so they can hear more about getting 20-40% OFF  all of their future orders.

24.  Embrace the change .  This…all of this, is for YOU.  Taking on the 24 Day Challenge is not meant to be something that you push through just to be finished with and say you did it.  It’s not a quick fix.  It’s not something fighting against you, it’s not holding you back, you shouldn’t wish for it to be over…it’s helping you grow and emerge into a better version of you.  What you can learn in 24 days can honestly change the way you look at food, fitness and overall health for the rest of your life.  Go into this challenge with an open mind, and the willingness to allow this to be that game changer you have been searching for.  It really should be called the 24 Day Solution.

I hope you found these tips helpful and are feeling a bit more prepared for your challenge.  As always send me an e-mail at kevin@hitfitnesswarehouse.com  if you have any questions or head HERE  for more information


By Kevin Kohan 18 Oct, 2017

Zig Ziglar once said, “If you aim at nothing, you will hit it every time.” And each of us knows from our own experience that he is right. The general flow of human life tends to be toward ease and comfort. One day flows into the next, and many of us never quite get around to turning our good intentions into reality.

Those ‘good intentions,’ while no doubt admirable, tend to remain unrealized mainly because they are too vague. Vague ideas are impossible to focus on and aim for; they are moving targets.

Do you have moving targets in your life? Perhaps you want to eat a more healthy diet or lose the winter weight that has crept upon you. Maybe you just want to establish a regular workout routine and stick with it this time .

The keys to your success are two-fold: steady the target and create momentum.

How to stop a moving target

Imagine a target shooter trying to hit a small bull’s eye on a distant target. He begins to aim, but then the target suddenly moves to the right, and before he can position himself to aim again, the target darts to the left. Will he ever hit that target? Not likely.

Without setting specific goals , your good intentions are exactly like that moving target.  You would like to lose some weight, feel a little better, make a change in your diet--but without clearly defined goals and methods, you can’t focus and make it happen.

The way to steady the target so you can finally hit the bull’s eye is to define your goals and write them down:  

·         How much weight do you want to lose?

·         What kind of changes do you want to make in your diet?

·         How many days per week do you want to exercise?

·         Which article of clothing do you wish would fit your body again?

·         How much weight would you like to lift while strength training?

Once you know where you want to end up, you are much more likely to get there.

But you have to start moving toward your goals . That is where momentum comes in.

Create momentum to reach your goals

In his book, Eat that Frog , Brian Tracy discusses the Momentum Principle of Success. In Tracy’s words:

This principle says that although it may take tremendous amounts of energy to overcome inertia and get started initially, it then takes far less energy to keep going .”1

There is much wisdom in his words. Sometimes, the hardest part of reaching a goal is just getting started . That first day of doing things differently or the first experience of bypassing an unhealthy treat in favor of a food that will give you more energy can be daunting. It isn’t easy and it certainly isn’t fun.

So how do you get that momentum?   How do you start moving? Accountability is the answer. Having someone else involved in your efforts can be the most important factor in your success.

It is hard to change lifelong habits on your own. You need radical motivation that comes from involving others in your efforts. Setting deadlines , making commitments and entering contests all provide an external motivation that will carry you through even the toughest temptations.

And once you get started, you will find that the momentum principle kicks in and it becomes easier and easier to keep going.

Start NOW with the Revolutionizing GREAT 8 CHALLENGE

You can make that moving target come to a screeching halt and blast the bull’s eye right out of it by taking a few minutes to write down what you want. Don’t make it your goals too broad; be specific . And then begin brainstorming ways to get others involved with you; that will provide your momentum . Success is within your reach . You can do this!

Oh, and remember, we’re here to help you the entire way! 



1Tracy, Brian (2007-01-01). Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time (p. 107). Berrett-Koehler Publishers. Kindle Edition.

By Kevin Kohan 11 Oct, 2017


It’s time to stop planning and start empowering yourself with the ALL IN ONE ' GREAT 8 CHALLENGE'

G8C offers it all…Goal setting, deadlines for accountability, team challenges to make fitness fun, customized Nutrition plans with nutritional values, and everyone’s favorite…Personalized training programs, such as your own HIIT regimine.  

Most of you might have hear about HIIT or HIT, but for those of you who haven't let's take a minute and I will explain....

High Intensity Interval Training or HIT, is designed to get you in the zone and take you to the MAX!    

By having a Certified Performance Specialist keep in tune with your age specific HR, your Coach can adjust   intensity zones, thus maximizing your genetic potential and results.  On average, participants will burn 500-1000 calories per session, followed by The EPOC (after burn) effect, which then sky rockets your metabolic rate for the next 24+  hours!


  • SUPPORT thru like-minded people to motivate you and a qualified leader to help you reach your weight loss and fitness milestones
  • You will push yourself harder in groups and will be kept accountable!
  • Cost Effective
  • Expertise and knowledge of a Certified Performance Specialist (not group instructors)
  • Quick results with Scientifically proven methods
  • FUN!  Team training will take the torture out of serious workouts. The distraction of having others around you doing the same thing can mean the difference between finishing with a smile on your face and not finishing at all.

Personalized Group Training HIIT  Programs  have been scientifically proven to be more effective and more efficient than traditional exercise programs, and better yet, get it done in half the time. This is perhaps why the popularity of this is exploding: people sign up for them because they work!

HIT FIT has now perfected the programming of HIIT for aerobic development, but we now have Mastered the Art of AGGRESSIVE HIT STRENGTH TRAINING through the GREAT 8 CHALLENGE !!

By Kevin Kohan 29 Sep, 2017

Challenges, deadlines, testing......We do it for one reason and one reason only, to make ourselves better.  So....for the month of October we ALL have only one objective, COMMIT TO FIT!   

Monday OCTOBER 2ND we will be using ALL scheduled classes at HIT FITNESS WAREHOUSE to do your first round of testing, and then re-test OCTOBER 30TH for you to see how COMMITTED you truly are!  All Coaches will be present for each of the Testing classes for guidance and motivation.*

Fitness starts in your mind. Ask any athlete or fit person what the number one secret is to his success at fitness, and he will tell you it is commitment.

Commitment means that you are in it for the long haul.     Commitment rises above bad days, hectic schedules and volatile emotions. Commitment hangs in there when you don’t want to do it, when you don’t feel like doing it and when you don’t have time to do it.

True commitment doesn’t depend on how you feel. It depends on your integrity and on living for the purpose you have set for yourself.

Are you committed to get fit?


Committing to be fit eliminates the weekend warrior syndrome. You may know a weekend warrior. He is the person who does little physical exercise during the week, but when the weekend arrives, he blasts out of the gate like a stallion on Derby Day. In a desperate attempt to make up for his sedentary behavior all week, he goes to the gym or hits the pavement, pushing himself to the limit.

The result, however, is not what he expects.

He will likely end up with an injury   , because his muscles, tendons and joints are not conditioned for the intensity of his exercise.

But he is also not getting in shape, because he is not committed  .   Physical fitness depends on consistency. And consistency requires commitment. It takes consistent, near-daily exercise to cause your body to make the changes that bring about fitness. For example, your joints and tendons will strengthen, your aerobic base will improve as your body becomes more efficient at utilizing oxygen and ridding itself of carbon dioxide, and your endurance will increase.

In fact, that   you do something consistently is as important, or maybe even more important, than what   you actually do. Even if you are just doing low intensity walking, doing it every day is infinitely better than doing something more strenuous only occasionally.

But the real rewards come when you not only commit to intense  workouts, but you also commit to being consistent with those workouts.


In order to get fit, you do not need expensive clothes, fancy home-gym equipment or a complicated workout plan.

What you need is commitment. If you are committed, the rest of the pieces will fall into place.

You can start today. DO NOT OVERTHINK THIS. Just start, and commit to doing something every single day.


Remember when you attempted to train yourself and you didn't know how important the PRE-workout nutrition really was? Or maybe you still have no idea whatsoever to eat or take before your workouts.  Guys you know what I'm talking about!  Ladies, maybe you still don't consume any sustanance before your workout because of risking the 'bubble gut syndrome'?  No need to worry anymore....take this challenge one step further by jumping on the NEW Advocare FIT LINE!   
The new and innovative AdvoCare FIT line takes the guesswork out of supplementing your workout. Each of the FIT line products are specifically designed for three phases: before, during and after your workout.
What if you are restricted on time and you can't  pick up lunch or a snack?  All Good, you can enjoy the added convenience of a ready-to-drink protein shake suitable for any time of day. Now, you can focus on your time at the gym all while helping to support recovery and boost results.*  After all, anything worth doing is worth doing right, so start maximizing your workouts with FIT today!  THE system designed to FIT the way you WORKOUT -- and the way you LIVE.
By Kevin Kohan 27 Sep, 2017

If you have ever tried to ignore a box of doughnuts at work ( good luck with that ), you know how hard it is to keep your hands to yourself and walk on by,  and once you walk on by, the battle isn’t over. Even if you are in a different room and down the hall, you can’t stop thinking about those doughnuts, and trust me I know because I love me some deliscious doughnuts !  Lol

Why is it so hard to resist something as small and seemingly innocent as a doughnut? It has to do with habit—and mind set.

Hardwired habits

The draw you feel from that doughnut goes way beyond just a mild interest: you are wired to want it, and resistance is hard . In his book, The End of Overeating , Dr. David Kessler MD explains the breakdown:

When you taste foods that are highly palatable (such as foods containing excess sugar, fat and salt), your brain releases opioids into your blood stream. Opioids are brain chemicals that cause you to have intense feelings of reward and pleasure, as well as relieving pain and stress. The pleasurable effect is similar to the feelings that morphine and heroin users experience. The desire may be so intense that you keep taking one bite after another: it can be hard to stop.

That explains why you keep eating. But why do you give in and approach that doughnut box in the first place?   Why not just refuse to take that first bite?

The answer is another brain chemical called dopamine . Dopamine is responsible for motivating you to seek out the doughnut so you can get the opioid release. You remember how good it tasted and how great it made you feel. Dopamine energizes you to work for that doughnut. It causes you to concentrate on it and drives you to seek it out.

Once this process happens a few times, the whole cycle becomes a habit that is very reward focused, very ingrained and very hard to break. Your brain’s circuitry has become mapped and wired to want the doughnut. And you don’t even have to be near the doughnut for this process to start--the dopamine can kick in even when there are no doughnuts in site: ever made a run to the store for a treat that you just had to have right then?

The Result

Over one-third of all adults in our country are obese. We live in a society in which we are surrounded by highly-palatable foods (think restaurant foods and processed foods).  The deeply ingrained habit of eating unhealthy food and too much of it is widespread. Everywhere we turn we are bombarded not only with unhealthy food, but also with a neural circuitry that drives us to pursue that unhealthy food.

Remap YOUR Brain With Mindset

And now the good news: you can start right now to change the trajectory that you are on . You can rewire your brain and begin reducing the power that those opioid-producing foods have over you. You can draw a new map in your mind that will have you passing by the doughnuts on your way to better pleasures.

The secret is mindset. You must want something else more than you want those fleeting moments of pleasure that the doughnuts bring you. What is it? What do want? Maybe you want to drop a couple of jeans sizes. Maybe you want to be off your blood pressure medication. Maybe you want to be known as an ‘athletic’ type person. Maybe you want to keep disease at bay. Or maybe you just want the immense satisfaction of being in control of yourself! People who can’t resist a doughnut have given away power over their own lives!

Once you know what you want, go after it with the following strategies:

1. Stop.   There is no other way to say this: you must stop eating foods that are not in your plan. In the beginning, this will be difficult. When everyone around you is tossing back pizza and soft drinks, you will struggle. You will smell the pizza, you will be in the emotionally charged atmosphere and dopamine will be flowing in your bloodstream. Think about what you want more than that doughnut; think about what you can only have by resisting the doughnut. Sheer will-power is what you have to use at this point.

2.   Savor the victory.   Once you come out on the other side having successfully won the battle within your own mind, you will have accomplished much more than just saying no to a piece of pizza. You will have begun ‘cooling’ the stimulus , as Dr. Kessler puts it. You have taken the first step toward weakening the circuitry in your brain that drives you to habitual patterns of behavior. The next time, it will be easier. And after that, even easier.

3. Focus on new rewards.   As you remap your brain, you are creating new neural pathways that in time will be stronger than the weakening, “doughnut-centered” pathways. Make sure these new rewards are life-giving and energy-producing, such as the thrill you get when you can run a 5K or set a PR in your weight-lifting.

You can have power over habits: it’s all about mindset . You can do this!


By Kevin Kohan 20 Sep, 2017

More and more we are hearing about food allergies and food sensitivities. Because they are such common conditions, it is important to understand the difference between the two and what the health issues are which surround them.

The difference between food sensitivities and food allergies

Though on the surface food sensitivities and food allergies may seem like the same thing (they can even cause some of the same symptoms), they are, in fact, two different conditions.

The least common of the two is a food allergy . A food allergy will bring about a response from the immune system that can impact several different parts of your body. Food allergies can be life-threatening. Food sensitivity or food intolerance symptoms are less serious but are more common, being typically confined to the digestive tract.

The Gut Connection

When you have a food allergy, your body essentially treats the food as something that is threatening to your body and therefore mounts an attack against it. The reason for the attack is that particles of that food and other molecules have traveled from the intestines into the bloodstream; but they are not supposed to be there.

How did they get there?   Through what is known as a leaky gut. A normal, healthy intestine has walls that are tight, allowing only small molecules such as vitamins, simple sugars and amino acids to pass through it. But when the gut becomes overly permeable, larger molecules, toxins, bacteria and bits of undigested waste pass through into the blood stream. These molecules are not supposed to be in the bloodstream at all.

The result is that this triggers a response in the body, and the large molecules are treated as foreigners, triggering an immune reaction leading to digestion problems, autoimmune diseases and additional food allergies. If your body begins producing antibodies to certain foods and food groups, then those foods will be treated as pathogenic by your body.

What are the causes and symptoms of leaky gut?

There are many causes of leaky gut. These include:

·         Anti-inflammatory medications such as ibuprofen and aspirin

·         Alcohol and caffeine

·         Antacid medications

·         Food additives

·         Allergies to food

·         Stress

·         Infections within the bowel itself

·         Diets high in refined flours, sugars and other processed foods

·         Candidiasis

·         Antibiotics

If you have leaky gut, you may experience a range of symptoms such as fatigue, joint and muscle pain, pain and bloating in the abdomen, skin rashes, arthritis, fibromyalgia, and depressio n.

The Solution

The good news is that if you think you have leaky gut, there are several action steps you can take to begin healing. The key is to remove anything that may be contributing to your condition, while at the same time feed your body what it needs to begin repairing the damage.

Try the following suggestions to start on the road to healing and health:

1.   Eliminate alcohol and caffeine from your diet.

2.   Stop using all anti-inflammatory drugs.

3.   Chew your food thoroughly and take a digestive enzyme to aid digestion.

4.   Take probiotics to increase the number of friendly microbes in your intestines.

5.   Eat at least nine servings of fruits and vegetables each day.

6.   Stop eating refined, white flour, sugar and processed foods.

7.   Drink plenty of filtered water .

By Kevin Kohan 06 Sep, 2017
In our fast paced "Go, Go, Go" lives we tend to make bad decisions when it comes to nutrition and take
what ever is convenient at the time. These decisions may lead to adverse affects on our bodies. Items
that contribute to toxic build up over time include low consumption of healthy fluids, too little physical
activity, regular consumption of animal products, including dairy, salt, sugar, flour, packaged foods,
chemicals and medication/drugs. These substances also cause inflammation and damage leading to
disease, abnormal brain and nervous system behavior. Because most of us are subject to these,
cleansing on a regular basis (every 90 days ) to compensate for potential effects becomes even more important.

Herbal Cleanse System, Just Like Hitting the Reset Button
The AdvoCare Herbal Cleanse System can help rid your body of waste and prepare the body for optimal nutrient absorption with its unique blend of herbal ingredients.* Using a systematic approach, this 10-day system guides you through the daily steps for thorough internal cleansing and improved digestion.*
The AdvoCare Herbal Cleanse System can help rid your body of waste and prepare the body for optimal nutrient absorption with its unique blend of herbal ingredients.* Using a systematic approach, this 10-day system guides you through the daily steps for thorough internal cleansing and improved digestion.*
Each Herbal Cleanse System includes three key products:
  • ProBiotic Restore™ capsules (in the Herbal Cleanse box)
  • Herbal Cleanse tablets (in the Herbal Cleanse box)
  • AdvoCare® Fiber
Use these three products for the duration of the 10-day Cleanse  to help balance your system on a cellular level.
AdvoCare Fiber an d Probiotic Restore Ultra is also available as a stand-alone item to help you reach your daily fiber intake goals. The 10 DAY HERBAL CLEANSE program aims to create a condition where the body’s system flushes out impurities and re-establish proper functioning.   Kind of like hitting the 'RESET' button.   Results typically include reduced or removal of previous symptoms, excess weight loss, improved bodily functions and immunity, enhanced skin, energy, sleep,overall well being and an enormous increase in performance!  The  10 day herbal cleanse  

*Here are a few recipes we like to use while on the 10 day cleansing system and they are your's as a Thank You for being a loyal follower!  Good Luck!

Turkey Lettuce Wraps

* Cook ground turkey in a pan till no longer pink
* Drain grease (there won't be much)
* Add cooked turkey back to the hot pan and mix with no sodium taco seasoning as per instructions on package
* Place cooked turkey in lettuce wrap and enjoy! top with veggies!

Garlic Roaster Cabbage
•1 (approx 2lb) head of organic green cabbage, cut into 1″ thick slices
•1.5 tablespoons olive oil •2 to 3 large garlic cloves, smashed
•kosher salt •freshly ground black pepper
•spray olive oil OR non-stick cooking spray
1. Preheat oven to 400F and spray a baking sheet with non-stick cooking spray. Pull outer leaf off cabbage (it’s usually dirty and nasty looking), cut cabbage from top to bottom (bottom being root) into 1″ thick slices.
2. Rub both sides of cabbage with smashed garlic.
3. Use a pastry brush to evenly spread the olive oil over both sides of the cabbage slices.
4. Finally, sprinkle each side with a bit of kosher salt and freshly cracked black pepper.
5. Roast on the middle rack for 30 minutes. Carefully flip the cabbage steaks and roast for an additional 30 minutes until edges are brown and crispy. Serve hot and Enjoy!

 Steaks Balsamic and Herb Vegetable Medley
2 zucchini
2 eggplant
1 each Red and Yellow pepper
1 bunch of carrots
4 portobello mushrooms
2 bunches of green onions
2 tbsp rosemary
2 tbsp thyme
4 cloves garlic, minced
1/4 cup balsamic vinegar (can substitute rice vinegar)
1/2 cup EVOO
1 tsp pepper
Slice zucchini and eggplant on the bias in thick slices. Seed and quarter peppers. Halve carrots lengthwise. Trim green onions and portobello mushrooms. In a large bowl combine all remaining ingredients and toss over vegetables. Grill vegetables 2-4 minutes on each side; halve mushroom. Arrange on a platter and serve

•2 pounds clean sausage, sliced (you can sub with shrimp or extra chicken if you can’t find clean sausage)
•2 pounds raw chicken breast, cut into small pieces (about 1/2 inch cubes)
•2 large red onions, chopped
•1 tablespoon olive oil
•2 green bell peppers, chopped
•2 red bell peppers, chopped
•4 large stalks celery, sliced thin
•1 (15 ounce) can tomato sauce, no sugar added
•1/4 teaspoon cayenne •2 tablespoons garlic powder
•1 tablespoon onion powder
•2 teaspoons thyme
•3 cups brown rice, dry
•3 cups chicken broth, low sodium is best (keep some extra on reserve just in case you need extra during cooking.)
1.In a large pot, sauté the onions, bell peppers and celery in the olive oil.
2.Add the chicken and sausage to the pot and cook for about 3-5 minutes, just to give it a head start.
3. Add everything else, and cook over medium heat until the rice is cooked through (about an hour, give or take). Watch the post as time goes on. You may need to add some extra broth if things get too dry. Stir often to avoid burning on the bottom of the pot. Grill vegetables 2-4 minutes on each side; halve mushroom.

White Fish
4- 4oz fillets(Tilapia, Whiting, Cod, etc)
Garlic, 2 Tablespoons crushed (or more if you like – it keeps the vampires away ya know)
Juice of ¼ Lemon
Lemon rind, 1 teaspoon
Lemon Thyme, handful of herb sprigs
Salt and Pepper to taste
Preheat oven to 400. Thaw, rinse, and salt/pepper the fish filets. Place several springs of lemon thyme on bottom of pan. Put white fish on top of lemon thyme. Mix EVO, garlic, juice, and lemon rind together. Pour mixture over filets. Salt and pepper as desired. Place a few more sprigs of herbs on top. Bake for 20 minutes.

Stuffed Pepper Lasagna
Brown ground turkey, seasoned with garlic powder and onion powder. Cut banana and / or bell peppers in half and remove seeds / insides. In a baking dish, layer peppers, turkey, and salsa or marinara sauce just like you would a lasagna. I'm not eating dairy currently, but I'm sure cheese would be a great addition of course. Bake at 350 degrees for 30 minutes. Great to reheat through the week!
This was something I threw together because I had a bunch of banana peppers from the garden that I needed to use. I thought it might be bland but it was full of flavor - especially if you like spicy peppers! Yum!!
Lauren Barrish

Cucumber Dill Salad with No Sugar Added Dressing
 •2 English cucumber
•1 cup sliced red onion
•1½ tablespoons salt
•2 tablespoons white wine vinegar
•½ teaspoon powdered or ¼ teaspoon liquid stevia
•2 tablespoons fresh dill chopped
•juice of half a lemon  
1.Slice the cucumbers lengthwise and remove the seeds with a spoon or melon ball scooper.
2.Slice thin.
3.Should be about 5 cups of cucumbers.
4.Place onion and cucumbers in a bowl and toss with salt.
5.Place into a colander and allow to drain for 20 minutes.
6.Press out liquid, rinse well with cold water.
7.In a serving bowl whisk white wine vinegar and stevia together.
8.Add cucumbers and onion and toss to combine well.Top with fresh dill and lemon. Keep refrigerated until ready to serve.
By Kevin Kohan 29 Aug, 2017

No matter how committed we are to getting in the recommended five to nine servings of vegetables and fruits every day, sometimes we come up short. It may be that we are busy and barely have time to eat at all, or perhaps we find ourselves in eating situations that don’t include many fresh vegetable choices. Or maybe we just don’t like them.

On days that you find it hard to eat enough vegetables and fruits, a green drink is the perfect answer. It is a great way to boost your health and even detox your system.

Green drinks are just that—green, because they contain the juice of fresh green vegetables and other vegetables and fruits. There are many reasons to consider adding green drinks to your diet.

Why drink green juice?

Vegetables and fruit are full of essential vitamins, minerals and enzymes that your body thrives on. And because you are consuming it in liquid form, your body can digest it quickly. This is especially helpful if you have digestion issues, because the process of juicing ‘pre digests’ the food for you by breaking down the cell walls. This means that the nutrition can easily go right into your system.

Drinking your veggies and fruits also allows you to take in more nutrients. You may find it difficult to eat an entire bunch of kale in a day, but drinking the juice from that same amount is no problem at all!

You will also detox your body by drinking fresh juices. The enzymes contained in the juice help to release built-up toxins, leaving your body much healthier.

Many people have found that juicing helps them to lose weight, increase their energy and even improve some medical conditions such as diabetes, high blood pressure and high cholesterol.

Smoothies too!

An alternative to juicing your veggies and fruit (my preferred method) is to turn them into smoothies. While a juicer extracts the juice and leaves behind the pulp, a high-powered blender can be used to blend the juice and pulp together into a thicker drink. Either method is fine--it just depends on your preference. The fiber in the smoothies will cause you to feel full longer, which may help you to have fewer cravings.

Watch Your Calories and Sugar Intake!

WARNING : Juicing can really jack up your calorie and sugar intake when you use a lot of fruit. Be mindful of what you’re putting in you green drink…


Get started with these recipes

Here are some recipes1 to help you jumpstart your health and energy.

Baby’s First Green (a great starter juice)

1 large pear
1 apple
1 cup pineapple, cubed
4 large stalks kale
1 cucumber

Gena’s Classic Green Juice

1 green apple
1 inch knob ginger
5 large stalks celery
1 cucumber
1 large handful parsley
5 stalks kale

Veggie Ginger Juice

3 large carrots
1 beet
1 green apple
4 large stalks celery
1 large handful of spinach, parsley, or other dark green
1 small cucumber
1 inch knob ginger






1 http://www.choosingraw.com

By Kevin Kohan 24 Aug, 2017
 Amino Acids are the building blocks of the body.  Especially Branched Chain Amino Acids (BCAAs).  BCAAs refer to 3 (leucine, isoleucine and valine) of the 9 essential amino acids. BCAAs play an important role in many aspects of our life.  They promote muscle protein synthesis which can increase muscle growth over time.  This increase in muscle growth will lead to an increase in your metabolism making it easier to maintain your weight.  They have also been shown to prevent the onset of fatigue.  This is due to their role in metabolizing glucose which is the muscle’s main fuel during exercise.  By being able to more efficiently metabolize glucose during exercise the muscle is more efficient and go longer before fatigue. BCAAs also play a role in immune system and brain health.
 Let’s break it down to be a little more understandable.  By having elevated levels of BCAAs in your system your body will be able to use the protein in your system to help build muscle which in turn burns extra calories.  For each pound of muscle you gain you burn an extra 50 calories a day doing nothing.  Seems pretty insignificant right?  Take those 50 extra calories and add them up over a year and that equals over 18,000 calories burned or 5 pounds!  You may not think that is significant but that is just what that one extra pound of muscle burns.  It does not take into account your current exercise routine or eating habits.
 Another great benefit of increasing the body’s ability to use the protein in your system especially when losing weight is it will help preserve muscle.  We all hear that when we lose weight we are also losing muscle.  However, by being able to better use the protein in the system the body can preserve muscle during weight loss. As far as delaying fatigue BCAAs allow the glucose in the muscle to be broken down into ATP (muscles uses this for fuel) faster.  It also aids in converting fatty acids to glucose again resulting in more fuel for the muscle!  More fuel for the muscle equals the longer we can be active before fatigue sets in.
 Now that we know how important BCAAs are in weight management and overall general wellness let’s find some ADVOCARE PRODUCTS that contain BCAAs.  One of my favorite AdvoCare amino acid supplements are  CATALYST   , which was originally designed for the USA Olympic Wrestling Team for times of preserving lean muscle mass and building strength while cutting weight .  Another favorite is BIOCHARGE .   To find how to best use these BCAA products please get with your coach .   These are both extremely effective and I would advise anyone who is attempting to improve fitness, lose weight, restricting calories, putting on lean muscle mass, want better focus, goes to the gym on regular or is a human being, to have one of these two as your first choice supplement in your arsenal to reach your ultimate fitness success!  
By Kevin Kohan 22 Aug, 2017

Whether you are a student or the parent of a student, you likely have one thing on your mind as the new school year begins: academic performance. From kindergarteners to graduate level college students, concentration and learning are critical and directly related to how successful the year is and how bright the future looks career wise.

You may be wondering what Academic Performance has to do with a Fitness Blog .

The Answer ? EVERYTHING!  The research is conclusive : physical exercise directly impacts how well a student does academically.  

Consistent, daily exercise results in significantly improved concentration, learning and test scores.

In his book, Spark, The Revolutionary New Science of Exercise and the Brain , Harvard Psychiatrist Dr. John Ratey cites studies that document dramatic increases in the academic performance of students when they begin adding exercise to their daily schedule.

City Park Collegiate school in Saskatoon Saskatchewan is an inner city school in which many students have both behavioral and academic challenges. But after bringing treadmills into the class room and letting the students use them, behavioral and academic problems improved.

Students were able to sit still longer, concentrate better and scores began sky rocketing . In just four months, the students in Allison Cameron’s class began improving academically. Grade level increases were in the 27%-36% range, and math increases were similar.1

And all it took was 20 minutes of exercise each morning.

What is it about exercise that causes such significant changes? Scientists are still trying to understand it, but it appears as though exercise helps to lay down new pathways in the brain, which aids learning. Neurogenesis also seems to be stimulated by exercise. Neurogenesis is the process by which the brain grows new brain cells. These new brain cells help build the new pathways along which learning can take place.2

City Park isn’t the only school that has seen improvements in student’s academic and behavioral performance. At Naperville Central High School west of Chicago, similar results are seen, with students dramatically improving in reading, math3 and science.

The take-away message?   If you are a student, a parent of a student or even a teacher, exercise should be a top priority. To neglect it is to sabotage potential and open the door for behavioral problems.

There are many ways to get a good workout in.

Resist the urge to neglect exercise in order to spend more time with the books. Your study time will be much more productive if you feed your brain with exercise!


1 http://impossible2possible.com/modules/baffin/AP%20Word%20Module%202%20-%20Exercising%20your%20Brain...

2 Ibid.

3 http://abcnews.go.com/WN/exercise-school-leads-learning/story?id=10371315#.UD-6YKMq4uM


By Kevin Kohan 16 Aug, 2017

Minimum Effective Dosage: Train Smarter Not Harder

There are few things as exciting as new boot campers eager to make serious lifestyle changes and make up for lost time in their quest to get fit and healthy.  Their motivation and passion are contagious, and watching transformations is one of the most fulfilling aspects of being a trainer.

But in their excitement, many boot campers make a common mistake – overtraining. The thinking goes like this: “If 20 push-ups are good, then 30 must be better,” or “If 35 pounds challenges my muscles, then I’ll really get ripped if I do 50!” In other words, more is better and leads to faster results.

Unfortunately, this just isn’t the case, and taken to the extreme can lead to getting hurt and MISSING workouts. As with most things in life, moderation and consistency in fitness are the keys to success . Too much of anything can be a bad thing, and there is no need to do more than the minimum needed for maximum results.

For example, consider medication. If 200 milligrams of Advil takes away your headache, you do not need to take 1000 milligrams. It will not make your headache go away any more effectively, because 200 milligrams will make it disappear completely! Taking 1000 milligrams is not only wasted effort, but it could have dangerous effect on your health.

It is important to realize that over training in fitness not only doesn’t deliver faster and better results, but it can lead to injury and burnout . Pushing your body beyond what it can effectively handle will usually result in a strain or muscle tear.

Likewise, for those just starting, if you blast out of the gate at top speed with an intensity that you can’t possibly sustain, you will burn out and likely give up. The wisest choice is to practice moderation and consistency.

Remember, what you do every day is more important than what you do every once in a while. Those everyday activities may not be terribly exciting while you are doing them. And you may not feel like you are making progress. But give the compound effect time to work. Your effort will pay off. You will become stronger, more fit, and others will begin to notice.

Take care of your body and your mind by practicing the “Minimum Effective Dosage” strategy. Do what is necessary to get you to your goal, one step at a time. Better yet, work with a Certified Fitness Professional or Specialist to determine your programming needs and you can bet your ass that you will get there in half the time it would normally take you doing it by yourself!

'What you do every day is more important than what you do every once in a while.'

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