Benefits Of Fruits And Vegetables

What are the benefits of eating a variety of fruits and vegetables?

fruits and vegetablesFruits and vegetables provide a variety of nutrients not found in vitamin and mineral supplements. Find out the benefit of each color found in specific fruits and vegetables.

We know we need to eat a minimum of 5 servings of fruit and vegetables everyday. Actually now, to prevent cancer, 8 to 13 servings per day are recommended. A serving is one cup of raw fruits or vegetables, or ½ cup cooked. At a recent lecture I asked a lunch audience to raise their hand if they had at least one fruit or vegetable already that day. No one in that group raised their hand. This is not uncommon. Our processed and convenience foods contain very few fruits and vegetables.
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Posted in Nutrition

Weight Loss Success – Quick Results Are The Best Motivator

Stupid Weight Loss ChoicesI’d like to share with you what I’ve learned about successfully losing weight and how the best way to get motivated, is to get results quick, and continue to ride that gravy train.

It’s about getting over the motivation hump, getting started and seeing results quick.

I hope you find it useful, and if you have a question, please email me with it and I’ll answer it as soon as I can.

I’ve been a personal trainer for 17 years at the time of writing this. I’ve seen a lot of different shapes, sizes and types of people come through my door for help.

A few years back I realized that I was having great success with people that came to me READY to lose weight and get in shape. The kind of people that just needed to know WHAT to do, and how to do it.
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Posted in Weight Loss Motivation

How To Lose The Lower Belly Bulge And Eating Clean – Weight Loss Motivation #2

how-to-lose-the-lower-belly-bulge This is part 2 of the “Weight Loss Motivation” series of podcasts. Part 1 is here.

Let’s talk about how to lose the lower belly bulge. “The spare tire” “Muffin Top” ect. By that, I mean the stuff that’s cover up that sexy abdominal area. Crunches are not the answer.
Training your stomach (abs) with crunches, trying to burn away tummy fat is about as effective as eating soup with chopsticks. It’s the wrong tool for the job most of the time.

Now, here’s why.

You cannot spot reduce or, to say it in another way, burn off fat on a specific area to the exclusion of everywhere else. Your body burns fat as a whole, and typically the closer to the core you get, the harder it is to mobilize and burn off. So, everything that follows will be the same advice regardless if we’re talking about arms, tummies or tush. You want to emphasize the full body movement again for the quickest spot reduction, which we know you can’t really do, but in order to burn it off on that one area, you still need to emphasize the full body movement. Read more ›

Posted in Podcasts

Weight Loss Motivation: 22 Weight Loss Tips For Quick Results That Will Instantly Motivate #009

weight loss motivationHi and welcome to “Weight Loss Motivation: 22 Weight Loss Tips For Quick Results That Will Instantly Motivate” In this series of podcasts, I’ll cover how to get the body you want in just a couple of hours a week, without needing a gym membership, or eating any expensive supplements.

*If interest is indicated by downloads/plays and facebook shares, then I will keep reading the book for everyone.

If not, I’ll move onto something that everyone wants more.

Speaking of moving on and what people want…

**Please leave your questions regarding fitness boot camps in the comments below.

The one I run in Calgary is starting up again for this year May 4th and I want to do another question and answer podcast about boot camps, so let me know what you want to know about them!

When in doubt, give me a shout,

On With The Podcast:
At first I wanted to write a book just straight up on weight loss motivation but then I realized the best way to motivate people is with successful weight loss. So lets show you how to lose weight quickly and safely, and the motivation will take care of itself once you see the results coming fast and furious.

Before we get started, for extra resources like exercise video demonstrations, cool fitness tools and a list of helpful resources you can download and print off like shopping lists ect, simply sign up for the newsletter to get access to the special VIP area.

As a busy person that wants to lose weight, why should you pay attention to this program?

In short, because if you want to lose weight and feel great about how you look, this is what works and this is how you’re going to do it. Read more ›

Posted in Podcasts, Weight Loss Motivation Tagged with:

Starting A Paleo Diet Plan

paleo solution bookYesterday I went out and bought the Paleo Diet Solution by Robb Wolf. I want to journal a bit of the journey. How I got started. My results. Tips and tricks that I have found helpful.

I’ll fill you in on a bit of my history with eating and bodybuilding first so you know where I’ve come from and what I’ve done. I don’t do this because I think you’ll care about my history… but that perhaps you and I may share some same history and so the stuff I am writing about will ring truer to you.
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Posted in Nutrition And Diet

Guided Yoga Nidra Meditation For Relaxation With Aaron Patrick #008

Aaron Patrick speaks about Yoga Nidra Meditation

Yoga nidra or “yogi sleep” (kind of, Aaron will explain it better in the podcast) is a sleep-like state which yogis report to experience during their meditations. Yoga nidra is a kind of lucid sleeping.

It’s among the deepest possible states of relaxation while still maintaining full consciousness. The distinguishing difference is the degree to which one remains cognizant of the actual physical environment as opposed to a dream environment. In lucid dreaming, one is only (or mainly) cognizant of the dream environment, and have little or no awareness of one’s actual environment.
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Posted in Podcasts Tagged with: ,

What Is Protein?

Proteins are made up of amino acids which are the structural units of the protein molecule. There are approximately 20 amino acids. Eight of them are considered ‘essential’ because the human body cannot make them on its own – which is the definition of an essential nutrient. Link a few amino acids together and you get a peptide. Link a bunch of peptides together and you get a protein. The shape of the individual amino acids (and resulting proteins) is unique and highly specific, so I won’t go into great detail about it here.

Suffice it to say, proteins are an essential part of virtually every function in our body from the muscles, to certain hormones, to our immune system(s) and a whole lot more. In particular, the amino acids known as the ‘branched chain’ amino acids (leucine, isoleucine, and valine) and the amino acid L-glutamine are of particular interest to active people as they are anti-catabolic (muscle sparing) and immune enhancing, to name only a few functions and benefits of these particular amino acids.

Though the RDA for protein is generally sufficient for couch potatoes (with some debate) the majority of athletes and/or highly active people will benefit from higher intakes of high quality proteins. Proteins with the highest biological value (BV) are the proteins that should constitute the majority of the active person’s diet, as they are superior for maintaining positive nitrogen balance, reducing recuperation time from workouts, improving immune function, etc.

Whey protein concentrate (WPC) and isolates (WPI) have the highest BV of any protein, is almost 50% branched chain amino acids, and is high in L-glutamine, which is why I recommend several servings a day of WPC/WPI to all the athletes/martial artists/police I work with.

There are several brands of WPC/WPI on the market. Other high quality proteins such as skinless chicken, fish, eggs, soy, and lean red meats, have relatively high BV values and are good proteins. Another point that is important to know, the higher quality the protein, the less the person has to eat and this allows the person to keep total calories lower by sticking to these high BV proteins.

For a person who is active in the martial arts, has a busy job, and probably does some weight lifting and/or aerobics, an intake of .7 to .8 grams of protein per pound of lean body weight is what I have generally recommended. For high level bodybuilders and competitive distance athletes, the protein intake will be higher, approximately 1g of protein per lb /bodyweight being the most common.

In certain situations, amino acid supplementation is useful, but most people will have no problem getting what they need by eating plenty of high quality protein foods. Low grade, high fat, preservative loaded, protein foods such as luncheon meats, hot dogs, etc., should be avoided for obvious reasons.

RESOURCE BOX: See more excellent bodybuilding, fat loss, and sports nutrition articles from Will Brink here: And see Will’s other websites here:

Posted in Nutrition And Diet

What Are Carbohydrates?

Good Carbs, Bad Carbs, Complex Carbohydrates, Sugars… Oh My!

The further on your read, you’ll begin to understand that everyone needs
energy and the best source of energy is from carbs. Roughly 50%-80% of your
nutritional intake should come from carbs! (not including any special needs
cases if a person was carb sensitive).

Similar to amino acids, when you link various simple sugars together you
get carbs with different properties and effects on the body’s blood sugar

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Posted in Uncategorized Tagged with:

Essential Fatty Acids – The Good Fats

Essential fatty acids are now commonly being recommended to
improve health. Find out why they are so vital to preventing today’s common

Essential fatty acids are the number one recommendation for anyone who has, or
wants to prevent common chronic diseases today, such diabetes, heart disease,
and cancer. And they are very helpful in improving immune system function to
increase energy and reverse some of the damage seen in diseases such as lupus,
fibromyalgia, and MS. What types of fat are in your diet?

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Posted in Nutrition And Diet

Get Rid Of Flabby Arms In Two Steps F2F 007

pushups for the flabby arm syndromeIf you want to finally get rid of flabby arms, and the sooner the better, this is how to do it. A nice lean set of arms will naturally happen as your overall fitness improves, but there is one specific exercise for flabby arms that I want to share today. This exercise, along with reducing overall body fat, will bring those arms into super shape and make you look forward to going sleeveless.
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Posted in Podcasts Tagged with: ,

About Ray Burton

Ray Burton Fat Loss ExpertSince 1998 I've helped thousands of guys get faster, leaner and stronger. I've been featured in the Calgary Herald, CBC News, Calgary Sun, & The Globe and Mail. I'm a huge fan of simplicity & old school heavy metal.