Fourth Quarter… For the Win..


Reggie Miller 8 points in 8.9 seconds (1995), Michael Jordan crossover jump shot at the free-throw line (1997), 2000 Lakers Western Conference Finals comeback down 15 points, Lebron James scoring final 25 points in 2007 Eastern Conference Finals.. What do all these performances have in common? Fourth quarter performances that will be in the record books.

Anyone who plays, or watches sports knows the importance of the fourth quarter. Sometimes, I don’t even sit down to watch the game until the fourth quarter, because it is the most important part of the game. While the start of the game can make or break the outcome, the end clearly determines the win. Even a slow start can be overcome, if the other three quarters are solid.

While not all sports are divided into four quarters, the last 8-12 minutes of a game could be considered “The Fourth Quarter”. This is the part of the game that will have everyone watching know your name, you can either live up to the pressure of the moment, or hide from it.

2019 is almost over. As fast as it started, it is about to end. We begin every year win a laundry list of goals we wished to accomplish. We start the game (2019) really strong, high off ambition and motivation, but somewhere towards the middle of the first quarter, beginning of the second quarter, if you are lucky, that motivation went out the window, and our old habits kick in. We are at the end of the third quarter of the year. Look back at your first three quarters of the year, the goals you set in January, did you reach them yet?

Every year the goal should be geared towards progress, and as the weight training community calls it “Making Gains”. Making physical gains (burning fat, building muscle), mental gains (daily meditation and reading), spiritual gains (meditation and prayer), relational gains (more meaningful time with loved ones and family) and financial gains (getting that raise or new job).

2019 is almost over, have you come close to the gains you set out to reach on 12/31/2018?

Fourth quarter is so important to any business’ bottom line, that they have something called “Black Friday”. As consumers we know this is a way for business to increase their bottom line (profit), by making sales we all wake up at 5am to go shop for.

I dare you to take your life, your body, your “GAINS” as a business. Think back to the end of last year, and set out to focus on your bottom line for the next three months. You will be amazed where you can end up after three months of preparation, planning, and execution.

So.. If I were to sit down, and turn on the TV, and the game of your life was on, in the fourth quarter with 8 minutes left, what would I see? Someone chasing after “GAINS”, or a team that threw in the towel? What are you going to do to increase your bottom line. You still have time..

Boz-Wellness 7 week challenge

Here is the scenario… You have 7 weeks (1,176 hours) to transform you body to a healthier, leaner you. Who wouldn’t feel better with that few extra pounds gone? The goal is to decrease in each category (body fat %, highest bodyweight percentage loss, overall body inches) as much as you possibly can, without sacrificing muscle. So, eat! Don’t starve yourself. At the end of the challenge we will have a celebratory outing at Cheverly Pool (date TBD).

When thinking about execution, remember… There are different paths someone can take to get to New York, and the same goes for your body and fat loss. You just have to stick with your plan and be consistent. You can count calories (Boz-Wellness group on myfitnesspal app),  choose intermitted fasting, or you can try portion control. The basic concept behind all of these is to monitor calories, and take in less throughout the day. Read some of my older post for strategies for success.

One male and one female will be named winner, with one of them being overall winner. To celebrate your hard work, the Overall winner will receive a one hour massage package, $100 gift card to restaurant, free photo shoot, and month of June free. The second place winner will receive the month of June free, and spa gift card.

To prepare for the challenge, get a tape measure and take your measurements around your neck, chest, arm, waist (for ease, we will say circumference even with belly button) and center of thigh muscle. Take a front, side, and back profile picture. I will be taking your weight and body fat measurements in class with the scale (Download RENPHO app on your phone now). You will have to take your shoes and socks off, so make sure your nails are done. :v)

Enjoy this last week of freedom, and eat your heart out. I will be sending out a google doc to sign up for your weigh date which must be done before working out (either Wednesday, Friday, or Monday morning) no more then 8 spots per day. Plan on arriving 5 or so minutes early for your weigh in, I will be getting them all done BEFORE 6:07am, warm up can begin at that time.

My 9 keys to a successful fitness journey


The year was 2009, a few years removed from college, and I was ready to take on the world. I had this shiny degree in Exercise Science and passed my personal training course. I was ready to change lives. I was young and knew it all, or so I thought. Fast forward to 2019, I have been on this journey for ten years, and more importantly, I have combined life experiences of my own and those I have helped over the years with field experience. Here are the my top nine keys to success on your fitness journey. Some of these things you already know, but hearing it from someone else just confirms your truth.

Knowing and doing are two different things

Knowledge is only potential power, the real power comes from the discipline of following through  and taking action on what you learned.

We know that we should fill our plates with leafy greens, because of parents and doctors told us to, but do you do it? We know water is the key to life, and most juices, sodas and beer are empty calories, but do we get a minimum half our bodyweight in ounces daily? We know preparing our food at home makes us less susceptible to making poor choices while out of the house, but do we do it? Are you setting yourself up to win or are you making excuses?


Deadlines and External motivation can help a lot

Every working class american knows the importance of April 15th. It is the deadline to get your taxes done. Failure to do so will leave you on Uncle Sam’s naughty list, and you don’t want to be there. So, you find every reason to get your paperwork collected, and get it done before then.

You can use this same type of external motivation or deadlines to reach wellness goals. Not sure if you can finish that 5k you promised yourself you would do? Sign up anyway and figure it out from there. Its amazing what you can get done when you take action first, and figure it out with a deadline in mind. Where there is a will, there is a way.




It’s not a chore 

 Taking care of yourself is not a chore, its a priority. Your body is not a car. You can’t trade it in when something is wrong with you, so you owe it to yourself to take care of the only place you have to live. The goal is to live well into your nineties and beyond, so you must have a proactive mindset towards your longevity. Since gradual muscle loss begins in adults between 25-30, and flexibility decreases as you age, consistent weight training and stretching are essential for mobility into your older years. The saying goes, “a body in motion, stays in motion”, so keep your body primed to move through all stages of your life.




Be willing to abandon strategies, but be rigid on your desired result

I forgot which book I read that phrase in, but it resonated with me so much I wrote it in my journal. We all have a end result we desire to obtain, we make a plan to get there and then we start working on that plan. Sometimes the plan might not be the best or most effective for us, or after a few months you may not be getting the desired results, Does that mean you should scrap the whole goal? No, don’t let that stagnant moment stop you from reaching for that end goal. Go back to the drawing board, and scrap “The plan”, but don’t quit reaching for that desired outcome.


Not drastic, but slight changes consistently are key

When you are driving with your navigation system, the automated voice usually tells you to prepare for your turn a mile or two ahead of time. This is so you can ease in to the turn, and not make a sharp ninety degree, last minute turn. Same goes for you as you travel to you destination.You see the big picture, it is your job to not be impatient about how long it takes to get there. Whatever change is necessary, put your blinker on a few hundred feet ahead of time, and ease into that turn.

Start with one specific focus and ease you way into that until it is a habit, then add another and start the process over again.



The rule of 80/20 (Pareto Principle) is a good guide to build around 

Life is all about balance. What fun would a life full of vegetables be without the chicken and pineapple pizza (don’t judge me until you had it). Now these numbers are not written in stone for everything, but as it pertains to your health, it is a good starting point to aim for. The saying goes, you wear 20 percent of the clothes in your closet 80 percent of the time, I believe that to be true, but how does this rule apply to our health.

In terms of body composition, 80 to 20 percent ratio of muscle to body fat is an acceptable starting point for maintaining health. Now for a bodybuilder trying to get on stage, 20% body fat won’t get them the trophy they are shooting for, but for the average American who is trying to live a healthier life, that is a good spot to aim for. Anything over that 25-30% range and your are putting yourself in jeopardy of some health issues.

From the nutrition side of things, we all like to go out and eat with our significant other, but we all know that shouldn’t be a everyday thing. Eighty percent meal planning and healthy food choices versus 20 percent of freedom, snacking and eating out is a good balance. More importantly, 80/20 is sustainable.


Now when you are extra motivated to make some more noticeable changes, maybe for a wedding, High school reunion, or just to be summer time fine, you can tighten up that 20%. You can always drop to 90/10 or 95/5 depending on the timeframe and your desired results.




Listen to your body

A few years ago (two year ago to be exact), I took a swing at some physique competitions. I am always down for a new challenge. Once an avid weekend warrior, who was normally doing a 5k, 10k’s, triathlons and obstacle races, the physique competition was something that I saw potential in, and I thought this was something I could dive deep into. I would work out five to six times a week for months to get on stage, walk for three minutes in swim trunks and let the judges give me a score. After my second show in April 2016, the common thread amongst most judges was to put on some more muscle. I was normally about 170lbs, but for the sake of the upcoming show, I took a few months to pack on the pounds. After about four months of force feeding myself five big meals a day, I got my weight up to 190lbs. I got back on stage that September and looked great on the outside, and end up placing second, but at what cost? After the momentary high of the trophy wore off, I started being more present in my body. I noticed I was always bloated and tired from eating so much. I also noticed while I was physically stronger, my cardiovascular endurance suffered. Once a avid runner, now short sprints and basketball took way more energy then normal. I also had a lot more lingering injuries because I was working out almost everyday without letting my body rest. My body was not used to carrying that much weight around. End result, I slowed down on the eating and made a workout schedule that is more manageable, and I feel great.

I bring that story up to say that your body talks to you all the time. Are you listening? Maybe you are trying a new diet fad. Is it helpful or harmful to your body? Certain food you eat can  cause inflammation in the body. Are you eating those foods and ignoring that signals of your body is giving you? Do you feel lighter and more active when you eat a certain way? Are you continuing to eat that way?

Effort is transferable

The same focus and energy you use to reach deadlines at work, is the same energy you can use to reach your ideal weight. Put the same pressure on yourself as your boss would. Remember that your health and well being is more important than everything else on your plate.


It’s a marathon not a sprint

Those who have worked out with me know I love sprints. They elevate your heart rate, great for burning fat, but they are quick, ten or twenty seconds and its over. There is something about a marathon that is similar to every journey you will have in life. I have never run a marathon before, but as you read earlier, I have done my fair share of running. The reason I fell in love with running many moons ago (its a Love/hate relationship now) is because it is you versus you. All you have is the voice in your head, your will to succeed, and the miles in front of you. Your road to a healthier you is the same way. Whatever event you sign up for, the goal is to not stop until you are done, so you have to strategically set yourself up for success. You have to pace yourself to complete the mission. If you start off too fast, the back end of the race will be painful. If you start off to slow, then you are trying to make up for lost time towards the end of the race. You’ve got to find that sweet spot in the middle that is sustainable for you.

The same is true for any new health or fitness endeavor you are taking on, you have to pace yourself. Want to lose 10 pounds? There are many ways to do it, but what is the best way to get it off and keep it off? Every New Year, someone starts their marathon sprinting, and gives up by mile two. Remember to pace yourself and stay on course no matter if your marathon takes two months, or two years. Run your race and finish it.


Take these lessons I’ve learned, apply them to your life, and see where they can take you.

Boz-Wellness “State of the Union” address

Hey All,

      Good job pushing through the first month of 2019. Hopefully you are still on track with whatever New Years resolution you made, if you made one. Or better yet, hopefully you just decided to live a life where no resolutions are necessary…where you choose to make more conscious choices and commitments with your health at the forefront.
       I am sitting here typing on a Sunday evening right before the NBA All-Star game because I just want to fill everybody in on what has happened this first month of 2019, and to inform you of some events and ideas for the upcoming months.
      First and foremost, we just completed the thirty day weight loss challenge about a week ago. Good job to everybody who exercised discipline in those thirty days and saw some changes to their body. The winners were the two that dropped the highest percentage of bodyweight over the thirty day period. Shout out to the female winner Angela Payne who dropped 10 pounds (6% of her starting weight), and the overall winner Chris Carter, who dropped 20 pounds (8.2% of his starting weight), They were FOCUSED…
      Hopefully that thirty day challenge showed you the potential of the results you could get if you stayed focused. To ensure you are ready for your Memorial Day get away we will be having our annual  transformation challenge starting in Mid-April, and running through Memorial day (six weeks). Bigger sacrifice, bigger prize for the winner. More details coming soon.
       Our first outing of the year was great, we had a bowl-a-thon, and we had a good time. Oh yea, Claudia did lose to me by one point as well, so help her to feel better whenever you see her. (few people left before we took the picture)
     Start drinking your tea with honey now to loosen up those vocal cords. Our next “Fit-Together” will be Karaoke on March 1st @ 730. After that we will be having a pool outing in May/June. Friday nights at the pool are Aqua Zumba, who is going to show their moves?
     Boz-Wellness Fitness games? Would you be interested in that? Let me know your thoughts.
      Saturday workouts? We will have a few Saturday morning workouts this spring/summer when the weather breaks. Details coming soon.
     Referral incentive, refer a friend to a three week free trial, you will receive half off next months membership if they join.
     Lastly, If you have not already done so, I would appreciate if you could take a moment to write a review of your experience working with me on the Boz-Wellness facebook page.
Your commander in Fit signing out,
Kristopher Boswell

What can you do in 30 days? 

Holidays are a time to enjoy family and friends, eat a bunch of carbs, drink alcohol and be merry. Now that the holidays have come and gone, we are stuck with the sum of all the food choices we made, some possibly stored somewhere on our body, or you just feel different than you normally do.

When it comes to eating, we as a society, eat way to much. We eat to celebrate. We eat for comfort. We eat when we are bored. We eat when we are stressed, and we even eat when we are hungry (or at least we think we are). If you look at our ancestors, they would eat to live, while it seems like we live to eat. Taste has become a very important part of eating. How does it taste? It taste so good I want seconds, or thirds. Now with the rise of grub hub, ubereats, and door dash, it is even easier to eat the foods we love, but can do without.

My personal journey over the last few months has been a roller coaster. While I do live a very active life, I caught myself using that as an excuse to indulge a little more than normal. I recently took time to reflect on my eating choices over the last few months, mostly while my wife was pregnant with child number two. I ate when I was stressed (is it a boy or a girl, will it be healthy, am I ready for another child), I ate to celebrate when I found out he was a boy, I ate to comfort her, this resulted in me gaining 10 lbs during this nine month process. While that may not sound like a lot, if I continue down that road, that will be 20 pounds in a year and a half. If that is not the road I want to travel down, I need to step back and get my house in order. With the baby here, and my routine getting back to normal, I have run out of excuses. Time to get back on track! Below I will share a few eating routines I found to be effective and maintainable for me.

The next 30 days, if you are willing to accept the challenge, is time to get your house in order, hold yourself accountable, find that 80/20 balance of business and pleasure. Even if your goal is not to lose weight, and you don’t want to participate in the 30 day weight loss challenge, why not try to challenge yourself just to see what new eating habits can do for you and how it might make you feel.

We will all have the challenge of not eating that potato chip our kids, or significant other leave on the plate… be strong! Just remember, this is your challenge, not theirs. At the end of 30 days, the man and woman with the highest percentage of weight loss will receive March free, and the overall winner will have a nice hour long massage to reward their hard work.

Intermittent fasting/ One huge meal per day

If you were alive in 1800 b.c. do you think you would be able to go to Wegmans or Walmart to pick up some bacon and eggs to cook breakfast?? No.. you probably wouldn’t even eat breakfast. Cavemen would mostly eat figs, berries, fruits and plants throughout the day. They would hunt, maybe kill a bison or some other kind of meat, and feast on that for a day or two, then go back to munching on fruits and berries, if they ate at all. Even think of the top predators in the wild, and how they eat. Lions, Tigers and Wolves hunt, eat a huge meal then rest to let that food digest, and might not eat for another day or two. They fast until their next kill. This style of eating gives your food time to digest and your body a chance to get to the fat burning state, where the enemy insulin is out your system.  I have talked more about insulin in other articles, but just know that with insulin present that body fat is not going anywhere. Without the insulin, your body can tap into that stored fat for energy, and those muscles you were looking for start to pop out more.

This is not a meal plan or diet, it is simply time restricted eating. You can pretty much eat similar to how you eat now, just tighten up that eating window. While it is important to be healthy inside and outside, I understand that a life of only fruits and vegetables can be quite boring. So this eating style gives you the luxury of wiggle room mixed with discipline.  I am not saying you can go out and eat 10000 calories, you have to be cognizant of how much you move throughout the day, and a rough estimate of how much you are taking in. You can start off by keeping your normal eating habits, but restricting them to your feeding window. If you go out and eat lunch, do it, just keep it within your feeding window, and stick to the fast during that window.

Depending on your schedule and desired results is the amount of time you will restrict eating. There is a extreme 4 hour eat window with a 20 hour fast, there is 6:18 hour fast, 8:16 hours fast. I have used the 8-16 hour fast in the past, and I considered it to be extremely effective. In that fasting window, you should restrict yourself to black coffee, plain tea, or water, nothing extra.

I used strictly intermitted fasting when I was training for my physique competitions, and I have been playing with the one huge meal a day last few week since coming back from the hospital. As inconsistent as I have been, I do find it to be effective when I do stick to it. During the last few weeks of my wife’s pregnancy, I would not be able to meal prep as I usually do. If I knew I would go out to eat lunch,  I would save room for that to be my biggest meal, then I would snack on peanuts and fruits for the other parts of the day. While you body is adjusting to this way of eating, you will be introduced to a friend called hunger pain. Don’t worry, you won’t die.  If you are worried about reaching your recommended calorie intake, don’t worry, you will. Most of us can go to our favorite restaurant and knock out close to 1,800 calories with a nice meal. Jack Daniels sampler at Fridays is 1700 calories by itself. That is close to the low end of daily recommended caloric intake for a grown man.

Calorie counting

Another effective way to lose weight, that requires little more planning is calorie counting. Is it tedious, yes, but does it work, yes.

You have a bank account, monthly you get bank statements, or you may even do online banking. These are all tool to help you manage your money. Consider you went shopping for a big screen TV and a new car without managing your account, that would more than likely cause some problems. Well your body and food are the same way. Eating is like depositing a check into your account, if you don’t know how much you deposited, then you wont know how much to spend to maintain, or lose the weight. Two things that I recommend that will help you be successful are a food scale and the myfitnesspal app on your phone.   With this app, If you are eating something with a barcode, you can simply scan the barcode and input your servings.These two tools, combined with mealprep (prepping your lunch for the work week) have been keys to my success. This is a bit time consuming, but it works.

Final Thoughts

There are so many diet, and meal plans out there, some I have tried, and others I have just read about. I consider these to be the most effective, without making drastic changes to your daily routine… you just have to stick to it. There is an old saying, you can lead a horse to water, but you can’t make them drink. Most of you know what to do when it comes to weight loss, but sometimes that its easier to grab that beer, or burger when you know you shouldn’t. I am not saying don’t grab that burger, I am just saying choose the right time when to eat that burger.  My goal is to give you the tools for success.  I am giving you the metaphorical water to drink, but knowing and doing are not the same. What I want you to take away from this 30 day challenge is similar to lighting a single match. When you strike a match, the flame will eventually go out, maybe from the wind, or because a single match won’t stay lit forever, but it you drop that lit match on charcoal drenched in gasoline, you will have a fire that can withstand wind, and even some drizzling.

This 30 days won’t have lasting results if you go back to your old ways, but if you take this momentum and continue on that same path, you have a new lifestyle, and the new lifestyle leads to continued results.

Grateful 2018

Last Sunday night of 2018, and I am sitting here typing as my wife and I attempt to put my three year old daughter to sleep. She is a busy body, and fights it tooth and nail, but we will get her  down. My purpose for writing this is to reflect on the things I am grateful for, one of those being how each of you became a stronger version of yourself this year.

While new years day is just another day that falls on a new calendar, most people think differently. They mark January first as the day that will change their life. Every year around this time people ask, Whats your new years resolution? For most people, they will have the same answer to that question on December 31 2019. We are creatures of habit, and if we don’t focus on the root that started that habit, the resolution is sure to fail.

Why put so much pressure on one day. Instead of looking a year down the road, and trying to plan what you want by the end of 2019, look back and see the progress you have made this year, and be thankful. Gratitude will take you further then you know.

 I am thankful for My Health (as you should be too)

Everyday, we get out of bed, and go go go. We get up at 530 (or 550am) and come to Boz-Wellness fitness classes three days a week (wink wink). On other days some of us get up and swim or walk, get ready for work, get the kids ready for school, or even get ready to take care of a house full of kids all day. All these tasks require an extreme amount of energy and our health and strength are how we get them done.

Part of your health and strength comes from your dedication to yourself. Its not easy to get up in the dark, before you have to work all day, and attack those dumbbells, gliders, bands and sprints. Your dedication to pushing yourself, not taking the easy way out, not pushing the snooze button has made you better, as well as physically and mentally stronger then you were yesterday.

The other part of your health and strength comes from the man (or woman) above. Be thankful to your creator for allowing you to continue to breathe this fresh air and for the strength to carry your kids and those dumbbells. Both work together. If you continue to do your part, by keeping that body active, making the food choices for tomorrow and next year, it will be easier for him (or her) to do their part.

Your trust

Remember that time you pushed a car? Remember that time you bear crawled up the stairs backwards? Remember that time we did a two hour workout? Remember that look you gave me when I told you what to do? Did you die though? Nope, you just stepped out of your comfort zone, and did something challenging. Maybe something you thought you weren’t strong enough to do.

Everyday you get up and put a part of your physical and mental wellness in my hands, I appreciate it. Since April 2015, I have made it my goal to challenge anybody I come in contact with, and help them make the right choices outside of class, help them commit to fit. I try to challenge you physically and mentally during our workout (torture) sessions.  But what good is a strong body without a strong mind? Or vice Versa? The two go hand and hand. A strong mind is what tells you “I can push this car, and I will get it done.”

I know some of these workouts can be brutal, you have to go to a different place to get through it, and overcoming that physical resistance not only with your body, but with your mind. The mind and body connection is real deal, and once tap into it through a few workouts, it gives you the feeling of accomplishment, and helps you push through physical and mental resistance in other areas of your life.

Game plan for 2019

Don’t start of the year with “the new year, new me” mindset, that is a sure way to get right back to the old habits you were trying to change. Focus on small wins (daily and weekly schedule), instead of the home run (new years resolutions). Be prepared for the losses that will come before the wins. Instead of saying I am going to lose 20 pounds this year, set a weekly schedule to get three workouts in this week, and do your weekly meal prep. If done correctly and consistently, that goal will be reached. When life rains on your parade, maybe a kid gets sick, or a work project is keeping you from getting to class, work travel has you eating out instead of meal prepping, turn that into a even smaller win by working out at home, or choosing the baked or grilled over fried food for lunch.

There is a saying in basketball, shooters keep shooting. Michael Jordan didn’t make every shot, Babe Ruth didn’t hit every pitch, Mia Ham didn’t score every soccer goal, but the mentality has to be to get back on track the next play. While I do have goals and resolutions I would like to complete, I will take that big picture, and break it down into weekly resolutions, so when life throws me off track, I can get right back on the horse. Keep pushing, and focus on winning each day, so that you can win the year.

Happy New Year!

How to succeed in 8 week Challenge

So its time for another 8 week challenge and you want to succeed right? Of course you do, and I want you to succeed as well. Here is a success guideline for you to get the best results possible. First and foremost, don’t try to go for a home run week one…slow and steady will win the race. Drastic changes will get you drastic results, which probably won’t be the healthy choice, and definitely won’t be sustainable. So don’t go out there and get on a lemon water diet, or cut 1000 a day. Follow these guidelines consistently over the course of 8 weeks and you will be a leaner version of yourself.

I am not reinventing the wheel; these guidelines are similar to the ones I wrote about for the last 8 week challenge because they work (link below). I will just elaborate on some points, and discuss others less. When I am prepping for a physique show, these are the strategies I use to get as lean as possible. Now remember, your success is based on your discipline and you have to do the work to get the results.


As I mentioned before, when it comes to weight maintenance and fat loss, it is more important what you put in your body, versus what you do with your body. One hour of working out, can easily be cancelled by six oreos… that is not a great tradeoff. Now when you get your eating and workouts to compliment one another, and not cancel each other out, the results will be through the roof. Shoutout to last years winner John M, who dropped 30lbs during the challenge, Phil L, who also dropped about 30lbs since we joining class, and Shannon L who made noticeable changes to her physique during the last 8 week challenge. Their success and commitment proves it can be done it you are dedicated to the end game.

1. Measuring it = Managing it

You have a bank account, monthly you get bank statements, or you may even do online banking. These are all tool to help you manage your money. Consider you went shopping for a big screen TV and a new car without managing your account, that would more than likely cause some problems. Well your body and food are the same way. Eating is like depositing a check into your account, if you dont know how much you deposited, then you wont know how much to spend to maintain, or lose the weight. Two things that I recommend that will help you be successful are a food scale and the myfitnesspal app on your phone. These two tools, combine with mealprep (prepping your lunch for the work week) are keys to success.

Myfitnesspal will give you a daily caloric allowance, it is your job to track what you eat on your phone. This process might take about 2-3 minutes the first few times you enter a new food, after that if is usually less than a minute because it saves the foods you previously typed. As I said, don’t go for the homerun, follow the caloric guidelines they give you. Cutting to many calories to fast, will result in dropping Muscle and fat, which may seem good because we se the scale moving, but we don’t want that, we just want to drop the fat.

The food scale will allow you to weigh the food before you log it into the myfitnesspal app, so you wont have to guess if it is 4oz or 6oz of salmon. Also, you don’t have to take the scale out the house with you, what you do is weight the food at home, then put it in Tupperware, eat it, enter it in the phone, and your done.

Lastly, anything you get prepackaged can be tracked on myfitnesspal by scanning the barcode. It will be your job to follow the servings per container, and track how many servings you had.

We will have a Boz-Wellness group on myfitnesspal to encourage other. Make sure to join the group.


2. Stay Thirsty my friends

Water… Drink tons of it. Aim for ATLEAST half your bodyweight in ounces, your bodyweight in ounces would be better, but it is something you will probably have to build up to.

3. Protein

Shoot for 0.8 to one gram of protein per pound of bodyweight. Since the average chicken breast, steak or filet of Salmon is usually about 20-25g of protein, this can be a big task to take on. I suggest add protein supplements to your diet, there are many options when it comes to protein, I suggest finding one that is low in sugar (6g or less per serving). There is whey protein, which is milk based and is absorbed by muscle quickly. For those who choose not to consume milk products, there are a few good vegetarian or

vegan based options. The one I use is pictured below.

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4. Carbs (pay attention to them)

You only need a given amount of carbs per day, based off your activity levels and body type, but since they are so easy to access, it is naturally they first thing you will grab at a convenience store.

Carbs are the gas that makes your engine go. They are used for instant energy for everything from playing with the kids, to working out, to running a marathon. What happens when you stop at the gas station and you put more gas in the tank than needed, similar to your body and carbs, the tank overflows. The same happens to your body and carb storage when you eat carbs in excess, the spill goes over to your fat cells, being stored for energy later. When you continue to eat more carbs than you need, you will continue to put more stored fat in the tank without burning any. To really burn that fat, you want to deplete those carb stores, then your body will begin to use that stored fat as a energy source.

Forgot the book I was reading, (believe it was “The Wild Diet”) but it made the statement that in todays society, Americans eat close to 300g of carbs per day, when they use to eat about 50g a day (on fruits, berries and plants) during hunting and gathering time. Now I am not telling you to eat only figs and berries, or turn into a giraffe for the next 8 weeks, but pay attention to the amount of carbs you eat per day. Also, the most effective time to take in carbs is post high intensity workout, where your glycogen (stored energy) is usually depleted, and can afford to be refilled.

5. Cheat meal

Save yourself one per week, earn it, and you don’t have to track it or weigh it on the scale, just devour it. You could make it your favorite restaurant, a slice of pizza, your favorite burger, but it is only one meal, so choose wisely.

6. Move it Move it

Since we do a lot of high intensity exercises during class (sprints, plyometric, jumping etc) they can be extremely effective in getting your heart rate up, and getting the bang for your buck with calorie burning, but that form of exercise can takes it toll on your body, which is why those rest days are extremely important. I would suggest to go low impact on exercises outside of class to reduce the risk of those nagging injuries. I suggest this to let your joints, more so than muscles, rest and recover from the pounding they take. Below are a few low impact things your can do, that will get those calories burning

– Brisk Walking– 30 to 40 minutes and a fast pace where you start to perspire, these hills in Cheverly would be perfect for that

– Jump rope– This is not completely low impact, it solely depending on the surface you jump on, and staying light on your toes, but this is a good aerobic exercise that does not take much equipment.

– Swimming/ Water Aerobics– Love swimming, you can actually do this at a high intensity as well without putting a beating on your joints. Great cross training exercise.

– Elliptical/ stair climber/ stationary bike–  30-40 minutes, and a nice sweat.

Zumba/ Dance/ Aerobics/ Spin class– I dont have the hip mobility to do it, but it can be fun, low impact and you will break a sweat


Your choices over the next few weeks will determine your results, so its time to focus on the end result you want, and work backwards to get there. Looking forward to seeing your improvements over the next eight weeks, and announcing the winners March 9th, 2018.



Cheverly Day Smoothies

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Recipes below


Tropical green juice

green lantern.jpg

(Mostly vegetable mix)

3 whole kale leaf (blend and strain out kale juice)

3 cups of baby spanich

1 pineapple chunks

1 mango

8-12oz of unsweetened almond milk (depending on desired serving size)

1 scoop of protein powder

This is a great mix of a naturally sweet tropical fruit with a little over half of your daily vegetable serving. Protein powder can be added to this smoothie as a workout recovery drink or it can be drank as an any day snack.

Mango Muscle smoothie


(All fruit mix)

4-5 mango chunks

1 cup of sliced apples

4-5 pineapple chunks

2 carrot

8-12oz of unsweetened almond milk (depending on desired serving size)

1 scoop of protein powder

Green Lantern


(50/50 fruit and vegetable mix)

4 cup of baby spanich

2-3 pineapple chunks

8-12oz of unsweetened almond milk (depending on desired serving size)

1 scoop of protein powder


Weight loss vs. Fat loss…

Who wants to look better in that dress they bought last spring? Who wants to get back in their wedding/prom Tux? I can’t promise that this will ever happen, but I am here to tell you that watching the scale, and wishing, hoping, praying that the number displayed drops week after week is not the answer.

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Take a good look at the picture above, this is what weight loss looks like. This is the actor Christian Bale, some of you may know him for his role in Batman and other box office movies he starred in. This was him in the role for “The Machinist”. He lost 63lbs over the course of a few months to get ready for this movie. His diet was an extreme caloric deficit; from my research his daily diet consisted of canned tuna, some apples and a few cups of black coffee.

So are you sure the picture above is the look you are going for this summer? If so, go buy some canned tuna fish, some apples and starve yourself. Go run on the treadmill for hours on end, or dehydrate yourself. While I don’t condone these methods of weight loss, they will all work towards lowering that number on the scale. The real question is, will you look the way you want with that few pounds off your frame? Sorry to say, but the truth is you probably still won’t be satisfied.

If you step on the scale, and are not satisfied with the number, remember that this number is a combination on muscle, bones, blood, internal organs, water retention, and even possibly your clothes and sneakers (if you are wearing them). The thing about decreasing your reading on the scale is that it does not discriminate on what’s necessary (muscle, water, essential fat, internal organs) and what’s not necessary (anything over essential fat).

The key to you looking leaner is not weight loss, but building lean muscle and dropping your body fat percentage. Most people mistake weight loss and fat loss, or think they are the same; however, this cannot be further from the truth. If you focus on weight loss, you will just be a skinnier you that still has a high body fat percentage and no muscle tone.

Ever heard the saying “A pound of muscle does not weigh more than a pound of fat”, well my friend that is not true. A pound is a pound; the difference is that a pound of fat will take up more space on your body, than a pound of muscle will. Lets visualize that I took two 4x6ft bins, and placed them right next to one another. I am going to packing one with fat, and the other one will muscle. The bin with the muscle would weigh more on the scale for the simple fact that muscle is more dense than fat, and more muscle would be able to fit in the bin. In order to get the same weight of fat into the second bin, the fat tissue would hang out and over the top.

We all carry a certain amount of body fat that is considered essential for maintaining core body temperature, stored energy, and for women, child bearing purposes put their essential body fat percentage slightly higher. As I mentioned with your nutrition, 80 lean muscle/20 fat is a percentage is a good balance of muscle to fat ratio for the average person (FYI your not average, you train with Boz-wellness). Obviously the lower you go under 20%, the leaner you will look, the more defined your muscles will look, the better you will fit your clothes.


You might have seen these two pictures floating around the Internet, and it is a gender-neutral fact. The scale does not know if they are human, a Volkswagen or cans of paint, all it reads is that the total weight on top of it. If you put people next to each other that weigh the exact same amount, they will all carry the weight different because of their height, and you guessed it…body fat percentage.

So lets do alittle math, lets use two out of the six women in this picture both at 154lbs. If one woman was 35% body fat (53lbs of fat), while the other was 18% body fat (27lbs of fat), which one do you think will look leaner?

One of the reasons I asked you to take pictures and do your measurements before the 8-week challenge is because the scale might not change during your fat loss journey, but your appearance will. The weight staying the same, or even increasing is a result of gaining lean muscle. Since muscles takes up less space, even if you gained 10lbs of muscle, you would still look leaner than before.



Few Tips monitoring for fat loss

Slight calorie deficit

This can be done by two primary factors, exercise or nutrition. You can burn additional calories during exercise; you can eat less calories per day. The easier and less time consuming of the two is to monitor your caloric intake, simply due to the fact that it is less time consuming to eat 500 less calories versus workout to burn an additional 500 calories. I would choose a combination of both. Just make sure you are not dropping the calories to an unhealthy low. As I recommended in last blog post, cutting in the 500 calorie range per day is a good start to start the fat burning without losing the hard earned muscle. Sacrificing muscle to lower the number on the scale is a mistake to many people make by lowering their calories to borderline starvation numbers. That’s like throwing out the baby with the bath water… don’t do that.


After water, protein is the major component that makes the human body. Make sure you are taking in enough protein to help repair the muscles after a strenuous workout. Carbohydrates play their role in energy, but after that energy tank is full, the remaining contents will spill out and fill up a never ending tank known as fat cells. Be mindful of that.

 Strength training

Constantly aim to use weights where you begin to fatigue in the 8-10 rep range to help put adequate resistance on the muscles. Since muscle is our tag team partner in this fat loss journey, we actually want to increase our lean muscle mass. The increased metabolism from the lean muscle mass you added with calorie burning.

Pictures and Measurements

“What gets measured, gets managed”. Begin to shift your focus away from the number on the scale, unless your scale reads body fat percentage. Take pictures and compare them from start to finish, use measuring tape and your clothes as a gauge to see if you are losing inches.

Just like anything else in life, Fat loss is a process of making daily choices that will add up to your success. Depending on your starting point, and your end goal, the journey can takes days, months or years. One thing you can’t do is rush this process, continue to make healthily nutrition choices and you will surely make progress. Below is a body fat chart you can use to track your results on your fat loss journey.

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Coyle, EF., “Fat Metabolism during Exercise.” Sport Science Exchange. Accessed May 6, 2014

Mehdi. “Weight Loss vs. Fat Loss: Are You Sure You’re Losing Fat?” STRONGLIFTS. N.p., 05 Feb. 2015. Web. 20 Apr. 2017.

8 week transformation

During this eight-week challenge, I want you to focus on eating clean, NOT DIETING, but eating clean. This is a habit you must build, similar to brushing you teeth, or tying your shoes. Start reaching for/cooking nutrition dense foods. Eat at a slight deficit of maintenance calories (calories needed to maintain current weight) for fat loss, or slightly above for building muscle (You calculate maintenance calories range by taking body weight x 14 low end or body weight x 17 high end depending on activity). We want to build sustainable lifestyle change. We don’t want to restrict any of your favorite foods; we just want to limit it to something you EARN once a week.



Use Myfitnesspal


Before you say you can’t, you’re to busy, and any other excuse; I have a question for you. Do you have social networking app (Facebook, instagram, snapchat, twitter) on your phone? Do you send text messages? Do you do banking on your phone? If the answer was yes to any of those three questions, then you have more than enough time to use this app. Once you record something, by the second time it is saved in your favorites.

The goal is not to use this forever, but to get a better understanding of calorie dense foods, and how much space they take up in your overall caloric intake. My suggestion is a plan I use to maintain my weight. I usually have a few of my favorite proteins, fats, and carbohydrates I like to mix and match. For example five of your favorites of each food group (protein, carbs, and fats) mixed and matched is 125 meal options, I only usally simplify it with 8-10 go to meal options. Record the meal the first time you eat it, and aim for the same serving size every time. You will already know the calories (potential energy) you are taking in. This will be one less thing you have to worry about next time.



Don’t leave the house hungry

When you do this, you are leaving yourself open to making choices that can be detrimental to your progress. If you know you are going to be gone for an extended period of time, eat before you leave or pack a healthy snack (rice cakes with a spoon of natural peanut butter are my go to snack during my 8 weeks).




I know you guys are tired of hearing me say this, so I will say it again anyway. Be prepared for the day ahead, have your food ready. Once again, this is one less thing to think about which will make success that much easier. When it comes to your health, you are always paying for it, either by investing time or money. You go shopping in the organic section or health food store (money), you come to class and exercise (investing time and money), you are sick or in the hospital (time & money). If you are worried that you don’t have the time, then get someone to cook for you. You might pay a little more, but once again, it is one less thing to think about. There are so many catering options where people will cook for you and your fitness goals, and you won’t need to lift a finger.



6g of sugar or less (per serving)


Sugar is the devil, but it is put in everything…EVERYTHING. A few years ago, I was in my Clif bar phase. I thought it was a healthy snack, so I was eating them often. One day I decided to look at the label more closely, and to my surprise it was packed with sugar (I believe it was 20g, it was a while back so I forgot exact number). After reading a Jackie Warner book a few years ago “This is why your fat”, she made the suggestion of eating at most 6 grams of sugar per serving, and to just have that one serving. I did that and noticed a difference in my physique not too long after. Set a goal to eat less than 6g per serving for this eight weeks, unless it’s your cheat meal.


Food choices at Restaurants


If by chance you happen to go out to a restaurant during these eight weeks, make it your cheat meal. If you already had your cheat meal, then always choose the lesser of two evils. There is no way to track calories on myfitnesspal from restaurant food, so aim for grilled or baked with no carb filled, sugary sauce (ask for a lemon or hot sauce to sprinkle on the food), and steamed or raw veggies.

My List


I am not a registered dietitian, this list is an accumulation of personal experience, research, and success from former clients success. Aim for lean protein; slow digesting carbs (most listed below), and some healthy fat at every meal. Fist size portions are key, and make sure to eat for energy, not to be stuffed. Under the list is an example of one-day food intake for me.






Chicken Beans & Legumes Avocados
Lean Turkey Meat Unsweetened Oatmeal (steel cut) Olive oil (olives)
Lean Ground beef Sweet Potatoes (Starch) Canola oil
Salmon and other fish All Vegetables (high in fiber) Sunflower oil (sunflower seeds)
Turkey Breast  Most Fruits (Stay away from tropical fruit ex Pineapples, mangos peaches etc) Omega 3 (Found in Fish)
Eggs/ Egg whites (less calories) Brown rice (starch) Nuts (Walnuts, Almonds)
Lean ham Whole Eggs
Sirloin Steak Peanut butter
Greek Yogurt (check sugar)
Protein Powder (vegetarian and vegan options available)
Beans and Legumes





Wake up (5-6 am)

1.5 liter of water within first two hours of waking up


Breakfast (7-730a)

6 egg whites with one whole egg

1 cup of Irish Steel Cut oats with sliced apple

8oz coffee


Mid-morning (10-1015am)

fruit and veggie smoothie with added protein powder



Lunch 1230-1pm

5oz grilled salmon

Sweet potato

Half Avocado

Cup of Spinach

24oz water


In between Snack 3-4p

Protein powder with 6-8oz Almond milk

Rice cake (maybe 2)

16oz water


Dinner 6-7pm

Grilled chicken

Cup of Brown rice

Steamed greenbeans

Half Avocado

1.5 liters of water



Time to get to work team. I am going through this 8 weeks with you, I am taking my before pictures tomorrow evening after a carb filled weekend of my favorite foods. Two months from now what will you look back and say? That can only be determined by your discipline and effort.


And the winner of the Eight week body transformation challenge is…..



                                                                    To be continued