Zucchini Noodles:


3 large zucchini, spiralizer


Meat Mushroom Tomato Sauce:


  • 1 cup of onions, chopped
  • 2 garlic clove, minced
  • 8 oz. button mushrooms, sliced
  • 1 lb. of ground lean turkey
  • 2 28oz. cans of whole plum tomatoes {with sauce}
  • 2 tablespoon of tomato paste
  • 1 cup of fresh basil, chopped

salt & pepper



  • Run 3 large zucchini’s through a spiralizer to create noodles. Set aside.
  • Heat a large saucepan to medium high heat.
  • Lightly spray pan with Pam, then add the chopped onions. Saute until translucent, about 2-3 minutes.
  • Next add minced garlic cloves, saute for 30 seconds and add sliced mushrooms.
  • Cook until mushrooms are browned, about 4-5 minutes.
  • Next add ground turkey and saute until cooked through, about 5-6 minutes.
  • Add whole plum tomatoes and 2 tablespoons of taste paste, break up the tomatoes with a spoon in the pot. Season with salt & pepper to taste.
  • Simmer sauce for 10 minutes.
  • In the meantime, bring a saucepan of water to a boil.
  • Boil noodles for a few minutes depending on how done you like your noodles. Be careful to not over cook or the noodle will be soggy.
  • Drain noodles by pouring through a colander, let sit a few minutes to drain any excess water from the noodles.
  • Finish off the meat mushroom sauce with freshly chopped basil.

Serve zucchini noodles with meat mushroom tomato sauce.

2 (6-8 ounce) sushi grade Ahi tuna steaks (3/4 of an inch thick)

2 Tbsp soy sauce

1 Tbsp grated fresh ginger

1 clove of garlic, minced

1 green onion (scallion) thinly sliced ( a few slices reserved for garnish)

1 Tsp lime juice

1. Mix the marinade ingredients together and coat the tuna steaks with the marinade, cover tightly, and refrigerate for at least an hour.

2. Heat a non-stick skillet over medium high to high heat. When the pan is hot, remove the tuna steaks from the marinade and sear them for a minute to a minute and a half each side.

3. Remove from pan and slice into 1/4 inch thick slices. Sprinkle with a few green onion slices

For all my alcohol loving clients, read this article from Fitness Expert Phil Kaplan.

Daily alcohol consumption will slow or stop your results. The drawbacks are probably going to far outweigh any health benefits. Your liver can’t metabolize alcohol and fat at the same time. It will always get rid of the toxic substance (alcohol) first. That means that as long as there’s alcohol in your system you won’t be burning any body fat. If you have one or two drinks, you might stall your fat loss for about 12 hours. If you have quite a few drinks, it might be as long as four days before you’re metabolizing fat again.

Drinking also dehydrates you, raises cortisol levels (goodbye muscles), raises estrogen levels (hello hips), lowers inhibitions (pizza anyone?). Combine that with the fact that alcohol promotes abdominal fat storage (of all places!) and it’s really not worth it, not even on free day, not if you’re serious about making a major transformation.

The Effects of Alcohol on Fat Burning…

What most people don’t realize is that drinking has a far more damaging effect than you can predict simply by looking at the number of alcohol calories in a drink. Not only does alcohol reduce the number of fat calories you burn; it can also increase your appetite and lower your testosterone levels for up to 24 hours after you finish drinking.

The infamous “beer belly”

According to conventional wisdom, the infamous “beer belly” is caused by excess alcohol calories being stored as fat. Yet, less than five percent of the alcohol calories you drink are turned into fat. Rather, the main effect of alcohol is to reduce the amount of fat your body burns for energy. Recent research published in the American Journal of Clinical Nutrition reported that fat metabolism can be reduced by as much as 73% after only two drinks of vodka and lemonade in a one hour time period. What this tells us is that the primary effect of alcohol on the body is not so much how much of it gets stored as fat, but how it shuts down the body’s ability to access your fat stores for energy.

Alcohol in the body is converted into a substance called acetate. In the previous mentioned study blood levels of acetate were 2.5 times higher than normal after only two drinks. And it appears that this sharp rise in blood acetate puts the brakes on fat burning. Unlike a car that uses primarily one source of fuel, the body is able to draw from a number of different sources (carbohydrates, fats and proteins). To a certain extent, the source of fuel your body uses is dictated by its availability. Consequently, when your blood acetate levels rise, your body simply uses more acetate instead of fat.

Summary of alcohol metabolism after only two drinks
* A small portion of the alcohol is converted into fat.
* Your liver then converts most of the alcohol into acetate.
* Other acetate is then released into your bloodstream, and replaces fat as a source of fuel.

Alcohol increases appetite

The combination of alcohol and a high-calorie meal is especially fattening, mainly because alcohol acts as a potent appetizer. A Canadian study shows that an aperitif (an alcoholic drink taken before a meal to increase the appetite) increased calorie intake to a greater extent than a carbohydrate-based drink. In fact, the more you drink the more you tend to eat. And unfortunately, having just two drinks in an hour will leave your liver struggling to convert the alcohol into acetate, which means that other foods are more easily converted into fat.

Alcohol affects testosterone levels

Not only does alcohol put the brakes on fat burning, it’s also one of the most effective ways to slash your testosterone levels. Just a single bout of heavy drinking raises levels of the muscle-wasting hormone cortisol and increases the breakdown of testosterone for up to 24 hours. The damaging effects of alcohol on testosterone are made even worse when you exercise before drinking.

Nutrient deficiency

As previously mentioned, too much alcohol prevent fat burning and reduce your testosterone levels, but it also can affect the body’s ability to break down proteins, carbohydrates and fats. Too much alcohol in the blood can lead to a deficiency in Vitamins B1, B2 & B3, as well as magnesium and zinc. These nutrient deficiencies can eventually cause weakening of the heart muscles, poor skin, arthritis and prostate gland disorder.

The bottom line

Drinking will not only put the brakes on your fat loss efforts; it will also prevent you from building muscle tissue. The bottom line is that alcohol and a leaner, stronger body just doesn’t mix. Our bodies were never meant to have alcohol put into them. It is poison for our bodies and should be eliminated. Any client that has done this has seen dramatic changes in their health and fat loss. I am sorry to be the bearer of bad news. All I am doing is reporting the facts as I have researched them. Sorry…..:)

Well, don’t get mad at me, Phil wrote this, and I am simply the messenger. But, I do hope that you have a great night tonight, just be a bit more careful and remember to have someone help you drive home safely!

* Disclaimer: Individual results are not guaranteed and may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.


An Appalachian State University study led by Jeffrey McBride found that stable exercises are superior to unstable exercises for overloading the muscles in our bodies including CORE muscles.. Being on solid surfaces, one can use heavier loads, shorter tension times and higher speeds than on unstable surfaces. Ground based exercises have the same force, velocity and core-stabilizing elements required in most sports and movement skills. The take home message is to stay grounded for better results. (International Journal Sports Physiology Performance, 5:177-183, 2010)

* Disclaimer: Individual results are not guaranteed and may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.


America is a high stress society in which most people don’t get enough sleep. We could be paying for it with our health.Sleep deprivation is linked to obesity, heart disease, arthritis, diabetes and cancer. A seven year Finnish study of nearly 9000 people, led by Peppi Lyytikaine, found that people who developed sleep problems during the experiment gained more weight than those with normal sleep patterns. Trouble falling asleep, waking during the night, or trouble staying asleep increased the risk of weight gain by more than 50%. Night time snacking is common in overweight people with sleep disorders. The body produces powerful signaling chemicals during sleep deprivation that promote overeating. Chronically sleeping less than six hours per night is linked to obesity and Type 2 Diabetes. (International Journal of Obesity, published online June 8, 2010)

* Disclaimer: Individual results are not guaranteed and may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.


A University of Connecticut study found that men who combine weight training with a well balanced diet lost abdominal fat rapidly. Weight training increases muscle mass, which boosts metabolic rate and promotes fat loss. Men should do resistance training at least three to four days a week, working the major muscle groups.

* Disclaimer: Individual results are not guaranteed and may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.

By now you know FLEX’s stand on static (reach and hold) before weight lifting – don’t do it. That’s because research shows that this form of strecthing can decrease muscle strength. So do it after your workout. New research from Florida State University (Tallahassee) shows that stretching before running also slows you down. However, they found that when trained runners strecthed before running, they burned 5% more calories during a 30-minute run. So if you run for performance, keep the stretching for after the run. However, if you run to burn off more body fat, consider stretching before you run to burn more calories and therefore more fat.

Jim Stoppani, PhD

* Disclaimer: Individual results are not guaranteed and may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.


We recommend caffeine as part of the pre-workout regimen, but how much you take can have a huge impact on muscle strength and power. Make sure you’re getting in enough of this strength builder and fat burner before every one of your workouts to maximize your result in the gym.

THE STUDY researchers from San Diego State University recruited healthy, college-aged men who were daily caffeine users to participate in their study. The subjects took either about 165 milligrams of caffeine or about 415 mg of caffeine one hour before being tested on a leg extension and leg curl machine.

THE RESULTS As reported in a 2010 issue of the Journal Medicine and Exercise in Sports and Science, only when the subjects consumed the 415 mg dose of caffeine did they experience a boost in muscle strength and muscle power of about 5% as compared to when they took a placebo.

THE DOSAGE The San Diego researchers did not look at doses between the lower level (about 165 mg) and the higher one (about 415 mg), so it’s hard to confirm whether a lower dose than the 415 mg would produce similar results. FLEX recommends that to get the most strength and power benefits from caffeine before workouts, be sure to take a minimum of 200 mg and up to about 400 mf of caffeine one hour before workouts.

– Jim Stoppani, PhD

* Disclaimer: Individual results are not guaranteed and may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.

1lbs. medium shrimp, peeled and de-veined

1/2 cup onions, sliced

2 cups broccoli, chopped

1 1/2tsp minced garlic (about 3 cloves)

3/4cup snow peas, fresh or frozen and thawed

1/2 cup reduced-sodium chicken broth

Saute garlic in broth for one minute. Add shrimp and vegatables and continue simmering until shrimp is white, broccoli has softened and onions are translucent.

Modifications: Try adding drained, canned water chestnuts, bamboo shoots or bean sprouts to this dish.

1 lb. Boneless Beef chuck botton1/4 blade steaks; cut 1” thick
1/3 cup Salsa; prepared; mild, medium or hot. As desired.
2 tbs. lime juice; fresh
1 garlic glove minced
1 ts. Oregano leaves; dried
¼ ts. Cumin; ground

Combine salsa, lime juice, garlic, oregano and cumin; reserve 2 Tablespoons marinade. Place beef steaks in plastic bag; add remaining marinade, turning to coat. Close bag securely and marinate in refrigerator 6 to 8 hours (or overnight, if desired), turning occasionally. Remove steaks from marinade and place on grid over medium coals. Grill 18 to 24 minutes for rare to medium, turning once. Brush with reserved marinade during last 5 minutes of cooking. Carve into thin slices.

Preparation time: 5 to 10 minutes
Marinating time: 6 to 8 hours or overnight
Cooking time: 18 to 24 minutes.