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.

Unfortunately I was only having mediocre success with others that hated everything about exercise and eating right. My hard driving approach gleaned from my time in the Army was based on people that WANTED or NEEDED to push through. In personal training, those “easy” to train people that simply do what you tell them, are usually the athlete types, looking for a new mate, or possibly faced with life altering health consequences.

What I had to learn, was how to motivate the people that wanted to lose weight, but simply couldn’t push through whatever is was that kept holding them down.


About that time, I also put my gym into the financial hole by moving into a new larger place, with too big a lease payment and no business plan. This was MY biggest personal failure to date and all of a sudden, I knew what it felt like to want something, but feel beaten.

I got the “win” juice sucked out of me on that one, but there was a positive. I learned what it was like to feel defeated. I also started to become more empathetic and learned that when we fail at something, the last thing you want is a scolding. You want simple actions, that will produce the results, that will get you to your goals.

Something simple, that works, that will take you a step forward out of your hole you’ve dug.

A pat on the back and a little encouragement from time to time doesn’t hurt either.

So if you’re beating yourself up out there, please take it easy on yourself. You just haven’t established the habits you need to succeed, strongly enough yet.

There are enough people trying to beat us down physically, mentally and spiritually every day. Let’s not do it to ourselves. You have to be a tiger to win and if you’re not in the place right now to muster that, at least do a kitten hiss.

We make mistakes. So what. Fix them, and keep moving towards your goals. If you don’t know how to fix them, then find out by asking someone who does.

Maybe you haven’t totally succeeded at achieving the weight loss you’ve wanted so far in life. Not achieving something so far, does not make you a failure forever. Stopping trying, is failing. Until you decided to stop trying, you’re in the process, and are simply figuring out your best method of achieving the goal you want.

You’re going to get it. We just need to figure out a few things first.

Now if at any time you need to reach me, the email below is how you can reach me, so I can help you with any challenges you may face. Your question and answer will be shared with others so they can benefit as well, so I will leave out your name.

I enjoy hearing from readers, be sure to drop me a line and let me know how you’re doing or what you’re thinking about what I’m doing here.

Email to contact:

Okay… Now we’re ready to go.

I’m off to write the next email for the FatToFit Newsletter.

And remember… if it was easy, everyone would do it, and it wouldn’t be special.

– Ray

Weight Loss – The Ultimate Joy Sucker?

Someone once said to me that if you’re not doing something for the fun of it, then you must be doing it because either the payoff will be massive, or the pain avoided will be worth it.

First, let’s get the elephant skeleton out of the closet.

I’m talking about when people blame a lack of weight loss on crappy genetics or the fact that they were born without willpower and self-control.

That’s fairy tales.

You can do it. You can, and will, lose weight. You just have to do the right things, long enough and in enough quantity to see the change you desire.

It’s as simple as putting enough “good actions” into the weight loss bank to outweigh the “bad actions”. By this measure… there is never a failure. There are only days that don’t take you closer to the next immediate goal. You can eat a 500 calorie chocolate bar if you do 550 calories worth of exercise. If there is no exercise, well, then today was a “no forward” day. You’ll get it tomorrow.

You’ll get it as long as you keep trying.

All we need is a long-term positive net change. Just like the stock market. It goes up and down but you don’t cry or party on an hourly basis as you watch the news. You just look for an over all upward trend.

You simply need enough discipline to get a slight, upward, trend.

BUT WAIT… it’s my belief that if you find it VERY hard to discipline yourself to do something a certain way. It may be because there is another way or method you should be pursuing to bring about your desired result. That or your goal isn’t amazing enough to really stoke your fires. In other words, at this point in time, getting in shape is not the most important thing in your life. Cakes and couches are where it’s at for you, and that is not a bad thing. It REALLY is the most important thing right now to you, and you’re getting something that you need from it. You’ll have to sacrifice what you’re doing now for something better though, if you want to get something better and different down the road.

Here’s an interesting thought to toss around. If you could wave a wand and instantly get the body you desired or all the money you wanted, you would be missing out on the greatest benefits of pursuing any challenge; the learning of something new, developing the skill of discipline and learning patience. Not to mention discovering who you are and what makes you tick. This is the coolest game EVER.

So what if you did this whole weight loss thing for just for shits and giggles? What if you actually found it fun and enjoyed the process?

Your motivation and dedication levels are directly linked to how important your weight loss is to you. That, and if you don’t find the tasks to achieve it totally revolting. If you feel that losing weight is important enough, the motivation to act will take care of itself. Now, provided that those actions are correct, then you will receive positive results and are all set.

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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:

    Occupying Force – Battlefield Barrens #5

    Occupying Force Gas Mask GirlChapter 5 Of Battlefield Barrens Book 1 – “Occupying Force
    From the Cullers War Series (Audiobook Version Download At End Of Text Article)

    Culler stood starring at a map scratched into the ground with the other platoon leaders, listening to the intelligence update from the lieutenant. The enemy was pushing in two areas, not just at their valley. Intel said an additional force of Mutes was also holing up in a small town just north of the valley.

    Again, different tactics for the Mutes who preferred to skirmish and disappear. Now the Mutes were committing everything they had in the Barrens, and solidifying their forces in a town that the Grand Union wanted for future expansion.
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    Posted in CULLERS WAR Tagged with: ,

    In Memory Of Sergeant Jason Boyes – Battlefield Barrens #4

    In Memory Of Sergeant Jason Boyes - Battlefield Barrens #4In Memory Of Sergeant Jason Boyes

    I’m thinking of Sergeant Jason Boyes today, and I miss him. Sgt. Jason Boyes, 32, was born in Napanee, Ont. He was a member of the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based at Canadian Forces Base Shilo, and had recently arrived for his third tour in Afghanistan.

    Boyes was killed by an explosive device on March 16 2008 while on foot patrol, on a Sunday night, with members of the Afghan National Security Forces in southern Afghanistan.

    Thank you for being a friend and I wish you were still here.

    I remember Jason as the single toughest workout partner I ever had through basic, battle school and battalion. Specifically the time we threw-up spaghetti, in the snowbank, from a triceps workout.

    The growl and laugh…

    Read more ›

    Posted in CULLERS WAR

    BATTLEFIELD BARRENS Episode #3 Napalm Death

    Battlefield Barrens episode 3Welcome to “Battlefield Barrens” Episode #3 of the Cullers War series called Napalm Death. I’m bringing you audiobooks for free every Saturday. Written and performed by author Raymond Burton, that’s me. Battlefield Barrens is suitable for ages 18 and up and contains graphic violence and offensive language.

    This book IS available as a full length unabridged digital audiobook download and as an ebook for kindle, kobo and all other digital formats. To order any version, go to
    Read more ›

    Posted in CULLERS WAR

    Battlefield Barrens – Chapter 2 -The Interrogation

    Battlefield Barrens Cullers WarBattlefield Barrens Chapter 1 is here (audio at end of this post)
    Culler and Harrod stood looking at the entrance to the bunker. Peering through the door, they met the stare of the man who was going to be in charge of their pain parade.

    He just sat there, elbows on the table, hands clasped in front of his face, studying them. Then waved them in. The mute soldier pushed us inside and immediately zeroed in on Harrod. Predators can smell fear. He looked at the papers on the table in front of him and then back to Harrod.

    The interrogation was about to begin…

    Thanks For Reading And Listening To This Episode Of BattleField Barrens (Cullers War Series)!

    You can subscribe for free so you don’t miss any updates, rate, or review the Audiobook podcast On iTunes here. Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them.

    If you are proficient in any topic I write about in Battlefield Barrens, and I make technical errors, spelling or grammar, please feel free to comment below.

    Show Notes
    Music by Severed Fifthfree album “Denied By Reign” by Jono Bacon

    Next Part Out Shortly. If you want to jump on the book club newsletter, I’ll let you know soon as I post it.

    Posted in CULLERS WAR 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.
    Read more ›

    Posted in Nutrition And Diet

    Battlefield Barrens – Cullers War 1

    battlefield barrens cullers war bookCullers War Series – Book 1 (Battlefield Barrens) Chapter 1 (audio version at end of page)

    Dollars for flesh. Culler gladly signed the papers, took the money and now he couldn’t pay it off. The dollars were gone, now it was time to pay back the debt, bullet by bullet.

    Looking down the barrel of his rifle, he wondered if the death he was dealing, like cards from an endless deck, had any honorable reason behind it.

    He crouched down in the rocky hole, freezing his ass off during the miserable winter of the Barrens. He looked up at the calm grey sky and reluctantly let his eyes fall back to the hellish smoke, frozen ground, and chaos around him. Men were everywhere, locked in the ultimate of competitions, war.

    Listen to, or read part 2 of “Battlefield Barrens” (part of the Cullers War Series)

    Thanks For Reading And Listening To This Episode Of BattleField Barrens (Cullers War Series)!

    You can subscribe for free so you don’t miss any updates, rate, or review the Audiobook podcast On iTunes here. Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them.

    If you are proficient in any topic I write about in Battlefield Barrens, and I make technical errors, please feel free to comment below.

    Show Notes
    Music by Severed Fifthfree album “Denied By Reign” by Jono Bacon

    Posted in CULLERS WAR Tagged with: , ,