Here are some supplements that i find to be not only extremely cheap, but deliver much more than they promise. I am currently cleansing for the next 6 weeks. I have 3 cleansing cocktails per day along with some herbal supplements. Below you will find everything you need to do a very easy, affordable cleanse.

The “cocktail” consist of 2 Tbs Applecider Vinegar, (I use braggs brand) 1 Tbs Honey, 5 drops oil of oregano, 2 tbsp lemon juice, 1 tsp cayenne pepper, 2 oz grapefruit juice, 2 Tbs sea salt, 4 oz distilled water.

The supplements I use are milk thistle, uva ursi, dandelion root and I found some apple cider vinegar tablets that have soy lecithin, grapefruit pectin, and sea kelp. I take these as directed on the label. You should be able to find these dirt cheap at any health food store or grocery store.

Also when I am cleansing I drink 4 quarts of purified of water, and 1 quart distilled water. I only eat chicken or fish, eliminating pork, eggs, dairy, and red meat.

For my carbs brown rice and oatmeal. Of course, during a cleanse the majority of my carbs come from veggies. Also I like to have dark chocolate as it is packed full of antioxidants.

That’s all for now,

As Always happy training

Goyla

For instance, eggs have been on both sides of the pendulum. Eggs caught a bad wrap for cholesterol yet are one of the absolute best sources for a slowly digested whole protein. Coffee was said to be unhealthy, and now experts have discovered that it is full of antioxidants, and has several benefits to our health. Red meat, fats, oils, carbs, the list goes on and on.

My suggestion; moderation.

Eat a clean diet. Keep the protein intake high, drink a lot of water, eat plenty of fruits and veggies, and keep the carb intake moderate (choose low-glycemic carbs).

If you are unsure what to eat, email me and I will send you a free list of “Goyla approved foods and a couple recipes to go along with it. Send the messages to goyla@eatcleantogetlean.com

Also, when choosing a diet or eating plan, ask yourself a couple questions.

#1. Is this diet something that can be done for the rest of my life? If you answer no to this question, move on to something else. The worst feeling is to do a diet that gives you results, just to gain all the weight back.

#2. Is the food needed available only from 1 brand or endorser. If it is, again move on. Most likely the entrees will be full of preservatives and expensive. Plus, going back to number 1, it’s not something you can do for the rest of your life.

#3. Am I eliminating food groups. If you answer yes to this, you are setting yourself up for failure. Our bodies are too smart and efficient to be deprived of any necessary nutrients for extended periods of time.

#4. How realistic are my expectations of this diet or eating plan. Remember the old saying, “if it’s too good to be true, it probably is”. If your being told you will lose 50lbs in month and it will be easy and enjoyable, RUN! Try to lose 7-10Lbs max, per month. You will be able to keep the weight off for longer if you lose it at a slower initial pace.

I really am sick and tired of people who are seeking a solution to a weight problem be lead down the wrong path, using an expensive “branded” diet that only gets them temporary results. Every time I turn on the T.V. I see another add for a new diet or product that promises to be “quick and easy”.

CHANGING YOUR PHYSIQUE TAKES TIME AND HARD WORK. THERE IS NO EASY WAY!

If there was, America would be full of fit, lean, and healthy people. Fast food restaurants would be extinct, and disease would be minimal. That is obviously not the case since over 60% of Americans are obese or over-weight.

Exercise isn’t easy either. It, like anything else worthwhile takes time, patience, and dedication. There is no instant gratification. Again, if you are unsure how to exercise or what to do, email me and I’ll send you some free workout routines for your specific goals. You CAN get the body you desire, but it will take hard work, discipline and dedication.

Just a short rant for today,

As always, happy training.

Goyla

You will need:

1 ½ cup splenda

¼ cup calorie free butter (Parkay and Can’t Believe It’s Not Butter make thes)

¼ tsp sea salt

1 ¼ cup vanilla protein powder (men use whey, women use soy)

3 cups oatmeal (quick-cooking)

½ cup skim milk

1 Tbsp honey

1 tsp vanilla extract

1 Tbsp Flax oil

2 oz almond slivers

¼ cup dehydrated cherries

¼ cup peanut butter

In a medium saucepan bring splenda, protein powder, butter, milk, and salt to a rapid boil stirring constantly for 1 minute. Remove from heat and add the oatmeal, peanut butter, vanilla, honey, flax, and cherries. Mix thoroughly. In a 9×9 baking dish, layer mixture so it’s approximately ½ inch thick. Let cool completely and cut into 9 even squares. Refrigerate at least 30 minutes before serving. Makes 9 servings (3×3 inch square)

Calories: 228

Fat: 5g

Saturated Fat: 1.5g

Trans fat: 0g

Carbohydrates: 26g

Fiber: 5.5g

Sugar: 4g

Protein: 21g

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Well ladies, you have no worries. Unless you are injecting synthetic testosterone into your system, you will not look like those women.

My suggestion to any women looking to tone their bodies is to use resistance training. Do you want your buttocks to have that round, “lifted” appearance? You need to use resistance training. Squats, Lunges, Leg-press’, and leg curls. Use weight and don’t be afraid to push yourself. It’s okay to break a sweat.

Another trouble area for a lot of women I speak to is the back of their arms. Once again, you have to tighten those muscles through resistance/ strength training. So if you are tired of the back of your arm fanning you while you brush your teeth, train your triceps. I would recommend dips, overhead extensions, and rope press downs.

Here’s the big one – The chest. I can’t count the number of times I’ve by told by women that they are not happy about the gravitational effects that nature is wreaking on their chest. Whenever I recommend training with weights, I hear the same thing, “I don’t want my chest to look like a man.” Once again No worries, by strengthening the muscles (pectorals) which are underneath the breast, you will tighten and lift the breasts. For this I would recommend the following; Incline bench press, Cable crossovers, push-ups, dumbbell flies, and dumbbell flat press.

Again ladies, I’ve given most of you advice that has helped you get closer to your goals, so as you already know, I won’t lead you astray. If you still are worried about bulking up, remember these little nuggets of information:

#1. I’ve been training with heavy weights consistently for the last 6 years, and push myself to the limit everyday I go to the gym. My protein intake is extremely high, and my goal is to be as big as possible (naturally) and as defined as possible. Despite my best efforts, and the fact that I’m a 29-year-old male, and my testosterone levels are naturally high, I don’t even look like those women.

#2. If you want to have a “tight/ tone” appearance, the only way to get it is through proper nutrition and moderately strenuous resistance training.

As always,

Happy training

Goyla

Grilled Shrimp with herb and garlic pasta

You will need: (for shrimp)
1 Lbs jumbo shrimp de-veined and pealed
2 Tbsp extra virgin olive oil
1 Tbsp salt free all purpose seasoning
1 tsp onion powder
2 tsp garlic powder
1 tsp black pepper
1 tsp crushed red pepper

in a quart size bag combine shrimp with all ingredients and shake to coat the shrimp evenly. Allow to marinate for at least 30 minutes. Grill on skewers over high heat until completely cooked and golden brown on the outside.

You will need: (for the pasta)
1 box wheat and gluten free rice penne noodles
2 Tbsp extra virgin olive oil
2 Tbsp calorie free butter spray (Cant believe its not butter or parkay)
2 Tbsp crushed garlic cloves
1 Tbsp chopped basil
1 tsp onion powder
1 tsp parsley
1 Tbsp oregano
1 tsp black pepper
1 cup diced tomatoes
1/4 cup chopped red onions
1/4 cup chopped green onions
1/4 cup fat free mozzarella cheese

Boil pasta until done, do not over cook. Drain and rinse with cold water, and set aside. In a sauce pan warm oil over medium heat. Add the red onions and cook until transparent, add garlic and cook for 2-3 minutes stirring constantly until garlic is golden brown. Next add the basil, oregano, black pepper, onion powder, and parsley. Cook for 2 minutes stirring frequently. Pour the mixture over the pasta and heat at medium heat for 3 minutes stirring frequently. Stir in butter cheese and green onions and heat until cheese melts stirring frequently. Stir in tomatoes and heat for additional 3 minutes. Makes 4 servings

Calories: 456
Fat:  10g
saturated fat:  2.5g
Trans fat:  0g
Carbohydrates:  44g
Fiber:  7g
Sugar: 3g
Protein: 34g

This is a nutrient dense dish with good complex, low-glycemic carbs, essential fats, high fiber and protein.

Enjoy,
Kris

Pick out the five members that you think have the greatest physiques, and look at what they have with them. I’m sure you will notice a few obvious things, they have an i-pod, probably some good athletic shoes, most will be wearing a hat, visor, bandanna, or a beanie.

You will also notice that not many of them will not be doing any extraordinary exercise movements. They typically won’t have any state-of-the-art, special training equipment that they brought from home. And, you won’t see these people wearing designer training gear or socializing in groups.

What you will probably notice is this; They all have beat-up notebooks and pens. In my personal, humble opinion, planning your training routine, and then tracking your workout, is one of the single most important things you can do.

Many of you have told me, “I’m at a plateau, I can’t lose weight. I can’t get any bigger/stronger,etc.”

I ask all of you the same question. “Have you been keeping a written journal of  your training”. Most of you (you know who you are) always say the same thing…”no”. Well how do you know if you are making progress or not. Unless of course you have a photographic memory, you don’t know what you did 2 days ago in the gym, let alone, 2 months ago.

In business there is a saying that goes, “plan your work, work your plan” How about if we apply the same discipline and tactics to our health and fitness. I know for a fact several of you own your own business’. Would you implement a new program without first planning and then tracking to see whether or not it is providing growth to your company? I THINK NOT!

That’s all for now, just a short rant. TRACK YOUR PROGRESS!!

As Always, Happy Training,

Kris

I’m pleased to announce that due to the great feedback and results obtained from our members, Goyla Fitness is now pleased to be able to offer a free exercise and eating plan to anyone who would like one.

There are a couple rules

Rule #1. You must initially commit to using the program for 45 days. On day 1 and 45, you will take pics of yourself (guys-no shirt, gals-excercise tank top)

Rule #2. If you like the results & want the second half of the program, email me the pics and I will give you an additional 45 day plan free of charge. At the end of this 45 days, again you will take a pic and email it to me.

Rule #3. You will allow me to share these pictures so that I may help others to achieve the same results.

I will need some preliminary information to design your program. Each program is custom designed to fit in your lifestyle. Just copy and paste the following questionnaire and email it along with your day 1 pic. Please send the info to goyla@eatcleantogetlean.com

I will send you your program asap.

questionnaire:

How many days can you exercise?

How much time per day?

What time of the day will you exercise?

Where will you be exercising?

What are you trying to accomplish (lose weight, tone, bulk up, increase strength, etc.)

Do you have any food allergies?

Do you have any injuries or conditions that limit your abilities? (If so please list and describe in detail)

As I said, just email me this information along with your picture and get ready to work!

As Always, Happy Training

Kris

This was in part 1, where I was discussing the beginning of my journey into the world of weights, fitness, diet, supplements, etc. I encourage you to pick up your copy today. I’m sure you will find it enjoyable, educational, and helpful.

Eat Clean To Get Lean Preview:

So I threw away my ice cream, got dressed, and tried to go jogging. Needless to say, I made it about a block and a half before I felt like I was going to vomit. I walked home feeling defeated, but I sure slept well.

The next day I woke up, and there was that split in the road again. Should I just say forget it and just give up, or should I make myself do something. Once again I told myself  “Get of your lazy #$$”. I took the some off the diet information from the books and went and bought some different groceries.

I knew I was going to need to lift some weights. I marched down to my local gym and bought a gym membership. I was so fired up. I went straight to the bench press, threw a set of 10lbs plates on and started bench-pressing. I finished a set of 10 and sat up. It was then that I saw all these huge, hulk-looking guys, with veins popping out all over the place, and it seemed like they were all looking at me. Wow!! Talk about feeling a little out of place. I got up, and all of a sudden I could run really fast, right out the door, embarrassed!

We’ve officially launched the Eat Clean To Get Lean Website. Just go to www.eatcleantogetlean.com Get your copy & enjoy. Feel free to leave me any questions or comments you may have.

As always, Happy Training

Goyla

www.eatcleantogetlean.com

Low-intensity cardio  is highly effective for burning fat while maintaining muscle mass. This type of cardio is extremely effective and 99% of body-builders will use this method while preparing for a show.

The goal is to keep your heart rate at the 55-65% range. Basically, you should have an increased heart rate, yet still be able to have a conversation without gasping. You can do this on an inclined treadmill, stair-stepper, bike, or elyptical machines. By doing this your body will break down little or no muscle mass. The only down side of using this method is the fact that your body doesn’t start burning fat until after you’ve kept your heart rate in range for 25 minutes. This means that for optimal benefit, you would want to do this for 45-55 minutes. Although not very physically demanding, it is time consuming and somewhat boring.

High-intensity cardio will provide the same benefits, however your body will tear down muscle making it hard to maintain mass. Many home videos out there use this technique. People do recognize change very quickly, but for a beginner, it’s extremely hard to keep up. Now if you are looking for a slim, slender, toned physique similar to a swimmer, this would be the way to go.

High-intensity interval training (hitt) is a little of both. You would begin walking for 2 minutes, sprint for 1 minute, walk for 2 minutes, so on and so forth. I do enjoy this form of cardio. Ideally, you would train for only 20-30 minutes. Ask yourself this; Would you rather look like a sprinter/ wide reciever, or like a jogger?

Jogging for long periods of time is so extremely hard on your ankles, knees, and back. Also, because our bodies are so efficient, your body will shed muscle like crazy. Your body will see excess muscle mass as a waste of it’s resources, and will steal the protein from muscles to fuel other bodily functions.

The conclusion: Change it up. Keap your body guessing. I always reccomend everyother cardio session low-intensity, then high-intensity interval the next time. If I am doing 5 days of cardio I will do 3 low intensity sessions, and 2 high-intensity intervals. For the low intensity cardio, I will walk uphill (12. incline/3 mph) on the treadmill. For the interval training my favorite is bleacher sprints. You will want to slowly jog up and down bleachers for 2 minutes. Then sprint up, jog down for 1 minute. I recommend not exceeding 20-30 minutes of this training.

**Don’t forget Mid-july, an interview with former Mr. New Jersey will authorize an interview to be listed here. There will be tons of useful training tips and info.