Category Archives: Fat Loss

21 Day Rapid Fat Loss – Deep Thoughts

I wanted to discuss a few things regarding the Rapid Fat Loss Program, mainly results and adherence. First of all, results after one week have generally been pretty good, although all over the place….I am not surprised by any one individuals results so far….I can usually look at a person and how they move and then with one or two questions determine what exactly they are doing wrong with their diet and what needs to change in order to see change on the scale. Let me break it down somewhat for you so you’re not freaking out about results so far:

  • If you already workout consistently and have lots of bodyfat to lose, your diet is key and probably your number one obstacle to success. So be diligent in following what’s laid out for you for the most success
  • If you started this program eating “healthy” and did only cardio…you may gain weight but lose inches (which is GOOD!) because weightlifting creates inflammation and your body holds on to more blood volume and fluids. And “healthy” doesn’t necessarily mean in the right portion size or macronutrient breakdown
  • If, when you started this program, you were not exercising at all and eating whatever you wanted, then you will likely lose a ton of weight (some of which is water, make no mistake) and inches.
  • If you are already lean, already a gym rat, already do a lot of cardio and/or weight lifting AND you already eat a perfect diet….or some combination of that…then you are not going to see a big change on the scale….so don’t expect 5lbs on the scale in one week like everyone else. You have the least amount of fat to lose and you’re already the most athletic and nutritionally balanced of the group. So knowing you’re already doing everything right and seeing a 1-2lbs drop on the scale in the first week is FANTASTIC progress. It’s going to be harder for you to see numbers change so little ones mean big progress. You may also notice a body composition change depending on what you were doing before…tighter abs, leaner legs, tighter looking arms….all good!

Ok…so that covers results….now on to adherence. I had a bootcamper, doing the Rapid Fat Loss, make this comment in class while we were in discussion about the program: “It’s amazing how many people want a program laid out for them but then they want it all changed”

That’s exactly true and the very reason why I don’t run these programs more often. Because everyone wants everything laid out for them so they don’t have to think and they’re all willing to throw their hard-earned money at it and then they want to know how to change it so they can eat this or eat that or workout on this day or do this activity. Guess what….you can’t have your cake and eat it too! Plain and simple.

Losing weight is one of the simplest things to do….it’s all human physiology and YOUR body runs exactly the same as every other body, you can’t change that basic physiology, even if you have a hormonal issue, it’s still just basic physiology….and yet losing weight is one of the hardest things to do because it takes so much discipline…no one wants to step outside their comfort zone and get shit done. You can not do what you’ve always done and expect to get different results.

So….stop trying to change a perfectly balanced and perfectly laid out plan and just follow it. Don’t change your meals. Don’t mix and match foods. Don’t change your meal composition. Don’t add foods that aren’t on the list because you’re bored of your meals. Don’t train on your low days when you’re not supposed to. Don’t cheat on your meals to compensate for the fact you trained on your low day. Don’t train without eating breakfast first and expect to feel great or train as hard as you need to. Stop trying to have your cake and eat it too.


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Random Thoughts

It amazes me how much trouble people go through just to avoid the trouble of eating right to get to a goal they really want to achieve. Absolutely boggles my mind. I’ve seen someone with all the proper tools for eating right to achieve a goal of fat loss, which they know and admit made them feel better, spin their wheels and wrack their brains to find a way to accomplish what the proper tools accomplished…without having to do all the work. The whole while getting increasingly frustrated by lack of progress, feeling like shit, low energy and a multitude of other issues that would all be eliminated again if they just followed the proper tools that had previously worked for them. Mind. Boggling.

Guess what?! You are creating a roadblock to your own success by increasing anxiety and mental stress. You think you don’t have time to organize yourself for your meals. You work hard on your training and you waste those efforts by not taking the time to cook, organize and eat properly. If you would just accept the fact that effort is needed for progress to occur, you could just get on with it and proceed to progressing…but, for whatever reason, you just think that it’s soooo much work it’s impossible. Well I call bullshit. One, because you’ve done it before and made it work. And two, everyone has the same 24 hrs in a day and lots of other people with kids, with a full time job, school, with dogs to walk, with husbands to pick up after, and they can do it. And three, you have to eat anyway, and you have to cook. So that’s time spent already, you just need to take a few extra MINUTES to prepare a full meal, instead of unconsciously eating whatever. MINUTES. It’s totally do-able.

I guarantee you that when you consider the added anxiety and the mental stress you’re putting yourself through in order to avoid the 20 minutes a day it takes to plan out your meals that you are not saving anything by not doing it. Not only that….but you’re adding such stress to your life for no reason. That stress is only adding to the lack of progress and feeling like shit….double whammy. Stress kills. And you’re unnecessarily creating it by purposely avoiding what you know works! FFS, just suck it up and do what you have to do!

If you’re reading this…and think I’m talking to you…..I probably am.

Bootcamp for the Boys

Bootcamp For The Boys

Why does every other bootcamp say women’s only? Perhaps it’s because they only do girly exercises or use little pink dumbbells or perhaps its because the girls are intimidated by the guys. Not at Strength Powered Fitness! Our girls can hang with the guys. We do pullups and squats and deadlifts and we use real weight. We challenge you to keep up with us!

We focus on strength and conditioning in every class. You will work hard and you will sweat your ass off like never before. Sign up for a free class and check it outself.


Homemade Protein Bars

This recipe for homemade protein bars makes 8 servings.


  • 1/2 cupĀ oatmeal
  • 1 1/2 cup protein powder
  • 1/4 cup natural peanut butter (NO SUGAR ADDED–fat drained)*
  • 1 cup skim milk powder


  • Mix all ingredients together in a bowl and add enough water to make a stiff dough — you will have to get your hands dirty to mix it up; it’s sticky.
  • Spray an 8×8 inch cake pan with Pam and press in dough evenly.
  • Refrigerate a few hours to harden, then cut into 8 – 12 bars, depending on requirements.
  • Wrap bars in plastic wrap and store in fridge.

You can adjust to your portion needs by cutting into larger or smaller bars. I cut mine into 8 bars and that works out to approx:

  • 28.5g protein
  • 22.5g carbs
  • 6g fat
  • 245 calories

Find more recipes at Homemade Protein Bar Recipes

Original Thread

Chocolate Coconut Peanut Butter Cups, sugar free, high protein (picture below)

  • 3tbsp melted virgin coconut oil
  • 3tbsp soft natural peanut butter
  • Chocolate Protein Powder, I used BioX

Mix oil and PB and add a scoop of PP. Stir and gradually add more PP until it’s kinda gooey. Pour into small cups and freeze.

For entire recipe: 837Cal, 67F, 13C, 48P – Per serving will depend on PP you use and how many servings you cut it into. This is sugar free & and healthier alternative to junk food but it’s still high calorie remember.

Peanut Butter Coconut Cups

Cottage Cheese Salad Dressing


  • 1/2 c. plain yogurt
  • 1/4 c. chopped parsley
  • 1 tbsp. prepared mustard
  • 2 cloves garlic, crushed
  • Dash pepper
  • 1/2 c. cottage cheese
  • 3 tbsp. vinegar
  • 4 tsp. Splenda or Stevia (I’m not sure if this is really necessary)
  • 1 1/2 tsp. salt

In a small bowl, combine yogurt, cheese, parsley, vinegar, mustard, sugar substitute, garlic, salt and pepper, mixing well. Refrigerate, covered until ready to use. This is delicious on crisp salad greens.