Monday, September 16, 2013

How to Honestly Develop a Six Pack!

The key component is your nutrition. Without proper nutrition, you'll be lucky to achieve a flat stomach, let alone develop six pack abs. You have to dial in your nutrition. Period. You have to eat correctly at least 90% of the time. The old saying, "Abs are made in the kitchen", is very true! There's absolutely no way to spot reduce or eliminate belly fat with old-school crunches or sit-ups. That's an impossibility. The truth is that you must reduce your body fat percentage to the point where your abdominal muscles become visibly apparent. The only way to do that is by combining proper nutrition with effective exercises like high intensity conditioning and resistance training. 

Proper Nutrition
  • Eat plenty of lean protein, fish and veggies.
  • Limit or avoid dairy (milk and cheese).
  • Limit or avoid alcohol. 
  • Avoid bad carbs, sugar and minimize starch. 
  • Eat good carbs such as sweet potatoes, fresh fruit/berries, steel cut oats, quinoa, and millet.
  • Eat good carbs first thing in the morning or immediately after a hard workout.
  • Eat at least 5 - 6 times per day (stabilizes blood sugar and keeps the metabolic furnace raging).
  • Drink plenty of water, and drink it often.
  • Eat healthy fats (nuts, avocado, olives, olive oil, coconut oil, seeds). Note: Healthy fats will not make you fat. They will actually help you become lean. Healthy fats will fuel your workouts and your mind.
  • Use portion control (especially at night).
  • Avoid soda, fast food, processed food, and junk.
The next 'must do' to develop your abs is to perform effective exercises. It's important to keep in mind that your core is much more than the front of your abdominals (see diagram above). Not only does the core encompass the transverse abdominis, rectus abdominus, internal and external obliques, it's also composed of many of the back muscles. That means your focus should be on full functional fitness. The more you combine high intensity intervals with effective resistance training, the more your entire core will develop, your body fat percentage will lower and your abdominal muscles will begin to show. You will become lean over time. 

Proper Exercise
  • High intensity interval training.
  • Resistance training (body weight, dumbbells and bands) 
  • Focus on plank work, push-up and  pull-up variations.
  • Squats and lunges. 
  • Plyometric training.
  • Isometric yoga postures focused on the core. 
  • Examples: Shaun T.'s Insanity, Asylum Volume 1 & 2, T25, and Tony Horton's P90X2.
Final Note: Keep in mind that the key is to be consistent with your nutrition and fitness 90% of the time. If you do that, the results will follow.

Reach out to me with any questions:

Friday, August 30, 2013

Why Visalus Sucks! It's Killing You Slowly...

Here's an excellent read...Three ways Visalus will slowly kill you:

Fats are good for you — healthy fats, especially when you’re trying to lose weight. But not all fats are created equal. A healthy fat will contain a proper ratio of omega 3 and 6 fatty acids. Vegetable oils, however, have an improper ratio, creating an omega 3 deficiency. It’s safe to say that a proper intake of omega 3 is beneficial in many ways, even being linked to protecting us against cancer. But a high intake of omega 6′s, on the other hand, has been proven to promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases. But again, these types of vegetable oils are in abundance and cheap, cheap, cheap to use. Companies using them are after one thing, MORE PROFITS. Not your health.

First off, whenever you see “artificial flavors” or “natural flavors”, you can bet there’s a good chance it contains MSG. In fact, more than 40 different ingredients contain the chemical in monosodium glutamate (processed free glutamic acid) that can lead to common side effects such as migraine headaches, upset stomach, fuzzy thinking, diarrhea, heart irregularities, asthma, and/or mood swings.
“Natural” absolutely does NOT equal “healthy”. Remember, arsenic and hydrochloric acid are “natural”, too!

It was a toss-up on which to include as my third most dangerous Visalus ingredient. I could lecture you for an hour on the negative effects of maltodextrin (the cheapest corn-based sweetener you can get) or whatever the heck “digestive resistant” means (I’m guessing it’s similar to that gross YouTube video where the Ramen noodles take something like 8 hours to digest…) but I have to come back to my old faithful — artificial sweeteners like Aspartame and Visalus’ poison of choice, Sucralose/Splenda.

Sucralose, which is also marketed under the name “Splenda”, is a chlorocarbon, in the same chemical compound family as deadly pesticides like DDT, insecticides, biocides, disinfectants like Chlorox Bleach, and WWI poison gas like dichlorourea. It’s very claim to fame is that it can be zero-calorie because your digestive tract doesn’t know what the heck to do with it and so it just passes right on through and leaves via urine and/or feces.

Yuck!!! Holy crap!!! You may as well smoke, drink bleach and eat Big Mac's all day long!!!

Why is Shakeology so different and so good?

It contains more than 70 natural ingredients derived from rich, nutrient-dense WHOLE-FOOD sources from around the world.
Shakeology is so incredibly healthy, no other single food item out
there can supply you with all the nutrients, vitamins, proteins, and
minerals in the amounts you need the way one delicious shake can.

Shakeology's proprietary blend of digestive enzymes, prebiotics, and probiotics helps your body eliminate toxins that have built up in your digestive system over the years due to eating highly processed foods, fast food, and junk food. A healthy digestive system makes it easier to absorb the nutrients you need for optimal health.

While your body is cleansing itself from the inside out, Shakeology's 100% whole-food ingredients deliver the essential amino acids, vitamins,
and minerals your body needs to help curb its cravings.

Your body will begin to shed stored fat while Shakeology's superfoods (that are chock-full of antioxidants and phytonutrients) work their magic, helping reduce "free radical" damage that could potentially lead to heart disease, heart attacks, high blood pressure, and strokes.

Shakeology is packed with more than 70 of the world's most potent, most nutritious, and most delicious ingredients. Not only does it provide a wide range of essential nutrients from the fruits and vegetables you should be eating every day, you'll also reap the benefits of incredibly nutritious food you'd otherwise never have the opportunity to eat. Food that nutrition science has shown to be highly advantageous to your health.

Everything in Shakeology has been carefully selected for its unique nutritional quality, including ingredients that herbalists and natural wellness doctors have been using for centuries to holistically heal and fuel the body.

It's true that at first glance Shakeology appears to be more expensive when compared to Visalus. However, the truth is that when you really break down the actual ingredients, there is nothing to compare. It's this simple... Shakeology is your complete daily WHOLE-FOOD nutrition in a bag. You cannot put a price on your health today or your longevity in the future. 

Check out this link on the science behind Shakeology:

Wednesday, August 21, 2013

90/10 Nutrition Challenge

Group Start Date:
September 10th –  Taking sign-ups now!
To Register, Email:
Brett Thornton:

90/10 Nutrition Challenge
I am kicking-off a nutrition-lifestyle challenge that’s incredibly effective, where I’ll be educating and coaching you through everything you want to know about clean eating.  I am excited to share it with all of you!  

What It Is
With the 90/10 Nutrition Challenge, you won’t find any misinformation or crazy short-lived fads such as a magical fat burning formula that you sprinkle over your food.  There are no dangerous hormones that must be injected into your body for “rapid weight loss”.  There isn’t even any calorie counting or restriction. As a matter of fact, you will never have to restrict entire food groups like “animal products” or “grains” again. Forget about all of that nonsense! Those unhealthy fads are very dangerous and unnatural.  Results from these toxic and misguided approaches are short-lived at best, and they are never sustainable over time.

What You’ll Get
The 90/10 Nutrition Challenge is a simple-to-follow method for every single food choice that you make. This simple system provides a solid nutritional education. It will teach you how to continually make natural whole food choices instead of chemical-laden processed food choices. The results speak for themselves. You will learn to eat how nature intended for us to eat. It’s all based on what our biological makeup requires.  Never again will you go hungry by counting and restricting calories or entire food groups!

My Role
I will be personally coaching a Challenge Team. As a team member, you must be willing to take the challenge for at least thirty days. You will be eating healthy whole foods 90% of the time. This means no packaged and processed food, no junk food, no fast food, no white flour, no white rice…. nothing bad for 90% of what goes into your body. Then, 10% of the time you can treat yourself and have whatever you crave!

Please keep in mind that it’s not about counting calories or restricting entire food groups. This method is an honest and simple plan devised to show you how to eat the way that nature intended 90% of the time. Natural whole food nutrition is the key to weight loss. It’s the key to becoming healthy and fit. While it’s true that exercise is also a necessary component of health and fitness, it’s what you put in your mouth on a daily basis that truly matters the most! If you learn to eat right 90% of the time and move more often than you presently are, dramatic results will surely follow. It’s impossible for the results not to happen. So, if you’re sick and tired of carrying around excessive body fat, feeling sluggish and low in energy, it’s time to receive an education in proper nutrition. It’s time to create a real, honest and sustainable lifestyle change. You deserve it!  You’re family deserves it! I will teach you, I will hold you accountable, and coach you every step of the way.

Here’s how to do it: 

Step 1:
Join my FREE Membership! (Click the small button- “Sign me up for FREE membership”)
Step 2:
Simply choose foods based on Michi’s Ladder.  The ladder consists of five easy to use Tiers.  90% of your intake should come from Tiers 1 and 2.  10% of your food can come from Tiers 3, 4 and 5. Here’s an example of Michi’s Ladder  Tiers: 

Step 3:
Use the support of your coach and the Facebook challenge group to educate you and keep you accountable throughout the 4 week challenge.

With the support of your coach, the group, the nutrition education, and the easy to use Nutrition Ladder, you will have all the tools you need for success!  Don’t think that it will be easy though. It will be a challenge and a real commitment on your part. You will be creating a sustainable, healthy and fit lifestyle (that means its real work and real dedication). Just be sure to keep in mind that anything worthwhile does not come easy!

Group Start Date:
September 10th –  Taking sign-ups now! 

9 Rules of the Nutrition Challenge Group:

Rule 1:                 There is no one way that is the best way to eat for everyone. Some things work well for some and not for
others.  If the guidelines given by me aren’t specific enough or the methods don’t suit your needs (for good reasons…not just because you don’t want to), we can discuss another way of eating that will still match the intent of the challenge and will work better for you.  Michi’s Ladder is an excellent guideline that should work well for almost everyone and will get results the way this challenge is designed, but we do understand that some people have special needs.
Rule 2:                You must eat 90% of your daily, weekly, monthly and challenge intake from Tiers 1 and 2.
Rule 3:                The remaining 10% of your daily, weekly, monthly, and challenge intake is ALLOWED to come from Tiers 3, 4 and 5.
Rule 4:                Understand during this challenge that no one is going to be perfect, including me, it’s tough.  However, everyone should be honest.  The group needs to hear when you messed up as well as when you did well.  Use the group page on Facebook to communicate with your fellow challengers, encourage, ask for advice, and support each other.
Rule 5:                There will be some foods that are not clearly in a Tier or are not listed.  It is likely that if a food is not listed or there isn’t something close enough on the ladder then it is probably not a good food to eat.  However, this may not always be the case.  In those cases (which should be very few), you can either make the judgment call yourself or you can get in touch with me, or the group to get an opinion.
Rule 6:                If you are drinking Shakeology, have a plan for when you are going to have it so you are sure to get it in every day.  I drink mine first thing in the morning right when I get to work but the important thing is to have a plan.
Rule 7:                 Commit yourself fully to this challenge.  If you are not active in the FB group, I will be tagging you in posts and asking what you are up to.  This is only 30 days, so be active and be honest and be a part of this challenge.  You owe it to yourself as well as to your fellow challengers…they are depending on your support and are planning to support you.
Rule 8:                Get rid of the junk in your house before the challenge starts.  No, we don’t mean eat it all.  If you have to, throw it away!  Yes, just get rid of it.
Rule 9:                Talk to your spouse or significant other or even roommates about this challenge before it starts and let them know what you are doing (get them involved too maybe).  At least that way you will have a fighting chance of getting some support from them…or at least not sabotage.  This is very hard if you do not have a supportive family.  Trust me!!  Make sure they are on board with you and even if they do not do it themselves!!

Some other things to think about:
- Take before photos and measurements.
- Post photos of your meals to the group.
- Announce weight loss throughout the challenge.

In order to register for the 90/10 Nutrition challenge group, simply email me at:

Brett Thornton:

Provide the following information in your email:
1.       Your name
2.       Email/Phone
3.       Do you have an account with ____yes    ____no
4.       Are you currently using Shakeology? ____yes    ____no
5.     5.     Why are you signing up for this challenge? 

Tuesday, August 6, 2013


"The Soul cannot be listless when some great desire fixes and inflames it... Strong desires make strong prayers." E.M. Bounds - Reading this makes me wonder why are we all so fake, especially to ourselves? Why are we embarrassed by our own desires and choose to bury them deep inside? We all pretend that we're doing just fine. Life is perfect (we tell ourselves and everyone we meet). We have no real desires, problems or concerns. Why does pretending seem so much safer and appropriate? Why do we continually do this? The price we pay is a loss of hope, direction and most significantly the loss of our soul. Face your fears, challenges and obstacles head on. Bravely bust through them. Allow your desires to manifest. Be honest and good to others, but most importantly to yourself.

Brett Thornton

Tuesday, July 2, 2013


Curious about Shaun T.'s newest program? Watch this: Focus T25 Review

Are you tired of being sick and tired? Are you ready to step up and make a lasting change by adopting a legit workout and nutrition program? Do you feel that your time is too limited to get it done? Here's your chance to get an hour's results in just 25 minutes and learn all about proper nutrition! Reach out to me for more info on how to join my T25 Challenge Group!

Brett Thornton

Tuesday, June 25, 2013

FOCUS T25 - Alpha Cycle, Day 1 "Cardio"

Day 1 of Focus T25 Alpha Cycle: "Cardio" was 25 minutes of relentless work. After doing this workout I truly believe that it's possible to get in an hours worth of work in only 25 minutes. The key is to push yourself throughout and give it 100% while keeping in mind that you will be done very soon. I was soaked after doing "Cardio" from the Alpha Cycle. Although this workout is exceptionally challenging, it remains very healthy, scientific and well planned.

Here's my Day 1 video review:

Join my Focus T25 Challenge group: