A quick factoid on Greens

Did you know that "Green" is free? Well almost.

Celery: is what they call "negative calories".  It actually takes more energy to eat,  or digest, than the calories which are in the celery. So you are burning extra energy just by eating it.

Green Peppers: 10 strips of green pepper is only 5 calories! Really? What a great snack. Cut up some peppers, toss them in a ziplock and take them to work for when you get the munchies.

BMR - Basal Metabolic Rate

What is a Basal Metabolic Rate or BMR?

These are calories simply burned by breathing, your body repairing cells, the heart pumping, sleeping and just… living. This is what your body burns to survive. “The amount of fuel used to run the body varies from person to person as does the resting heart rate. The BMR is the amount of energy required by the resting body to stay alive.”
(quoted from The Eat Clean Diet by Tosca Reno www.eatcleandiet.com )

Want to figure out your BMR? Follow the calculator below (taken from the book Making The Cut by Jillian Michaels) 

Women: 655+(4.35xweight in pounds) + (4.7xheight in inches) – (4.7 x age in years) = _______.
Men: 66+(6.23xweight in pounds) + (12.7xheight in inches) – (6.8 x age in years) = _______.

Re-Post for Shake Recipes

First, YHH highly recommends using Whey Sensible by PGN Nutrition. Purchase from http://www.pgnnutrition.com/shop/125, a YHH affiliate site!


Here's a few great tasting shakes if you are tired of plain chocolate and vanilla. Be creative. Eating healthy can still be fun......

(Each one can be mixed with 12 oz. cold milk, soy milk or water)


Chocolate BaNilla: Chocolate protein mix, 2 cups milk, 3 ice cubes, and 2 Tbsp. of BaNilla (banana/vanilla) StonyField organic yogurt.

Blackberry Crush Smoothie: Vanilla protein mix, 2 Tbsp. frozen orange juice concentrate, 10 frozen blackberries, and 4 ice cubes.

Strawberry/Blueberry Smoothie: Vanilla protein mix, 6 frozen strawberries and 1/2 cup frozen blueberries, 4 ice cubes.

Chocolate Mint Smoothie: Chocolate protein mix, 1/8 tsp mint extract and 4 ice cubes.

Pina Colada: Vanilla protein mix, 1/2 cup fresh pineapple chunks (not canned), 1/2 tsp. coconut extract, 6 ice cubes.

Arnold Classic - Sports Festival Expo

I attended the Arnold Classic Expo again this year in Columbus Ohio!

I met some amazing people and had such a great time. This is a picture of me and Jamie Eason from Oxygen Magazine and Body Building.com.

I just posted about my experience, at the Arnold this year, on my Tuff Phit web site. If you have been thinking about ever attending one of these events, you should wait no more and go next year. It's the most motivating weekend ever.

For a full post and to see more pictures, check out the Tuff Phit article. 

If you have not yet subscribed to Tuff Phit, please do. All giveaways have been moved to this site and there are lots to come.

I made great contacts at the Expo and have several items being shipped as we speak. I would hate for you to miss any giveaways.

You can also find me on Facebook/Tuff Phit. "Like" me for daily advice, links, and giveaways.