Sep 2014 18

So yeah

A little twilight action going on in this email here

Ya know how it is

Flipping channels

Nothing else on


Ok I’ll just admit I got sucked in

^^Still shaking my head

So anyway as I am watching this I realized something

Something my mentor and good friend told me

He says “hunt the wolf”…

What he means is find the wolf inside you

More on that in a min

Now what I am always famous for saying is

BEWARE of the Vampires!

Beware of the energy suckers…

The ones that will stop at nothing to hold you back from success

The ones that complain daily

You know exactly who I’m talking about

You can literally feel your energy being zapped from your body

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Here’s a massive tip to ensure your success

You can’t fly when there’s a weight holding you down

Now I’m not saying you have to cut everyone out of your life


If there are vampires in your life you need limit your exposure to them

Some yes…you can cut out immediately

Or bring out some garlic and holy water

Vampire repellent ya see…

You must guard yourself and be laser focused on YOU

Which brings me to the Wolves!

Now these ARE the people you want to find

Wolves travel in packs

They are stronger as a group

They work and hunt together

They all have one common goal

They have each others back in time of need

A lone wolf will not survive on his/her own

That’s why communities are so important!

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Having a group of…

*Like Minded

*Goal Driven


*Supportive people is crucial

You must understand that you ARE a direct reflection of the 5-10 closest people you surround yourself with.


WOLVES or Vampires?

Chose wisely my friend!

And honestly it’s scary

It’s super scary to commit to go ‘against the grain’

To do what others will not

To stand up for your beliefs

To not be everyone’s punching bag

To put yourself FIRST instead of dead last!

Sound familiar?

But again “Hunt the Wolf”…

Find that drive inside you

NOT as the lone wolf


All hungry for the same things



*Long Term Success



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So if you’re sick of the vampires sucking the life out of you

If you’re looking for a group of amazing people like YOU

And if you’re ready to shed the weight holding you back

Then apply here:

Chuck “Popcorn -n- Chick Flicks” Marbes


Please take time to fill the application out in detail

I’m only interested in working with serious people

^^wolf pack :-)

That want to change transform their lives



Sep 2014 17

How much protein do you need? New research suggests that many of us may need more protein than we realize. The current RDA is 0.8 g of protein per kilogram of body weight, but several studies have found that 1 to 1.2 g may be more protective against age-related muscle loss.


Use this formula from Caroline Apovian, MD, to determine the minimum amount of protein you should eat daily to offset muscle loss—and protect your metabolism—while you lose weight.

Estimate your ideal weight. “If you’re a woman, start with 100 pounds for the first 5 feet in height, and add 5 pounds for every extra inch,” says Dr. Apovian. “For men, it’s 106 pounds for 5 feet in height, plus 6 pounds for every additional inch. However, if your ideal weight is less than 120 pounds, don’t eat less than 82 g of protein daily.”

Ideal Weight (in lb) ÷ 2.2 = Ideal Weight (in kg)

Ideal Weight (in kg) × 1.5 = Daily Protein Goal (in g)

Now that you know how much you need, check out these metabolism-boosting protein-packed foods.

Protein content: 2 g per half avocado

The protein in this fruit contains all 9 essential amino acids, plus heart-healthy omega-3 fatty acids.

Cheese and milk
Protein content: 6-7 g per oz; 9-10 g per 1 cup

Go for low-fat options—they generally contain more protein than fattier alternatives. (Can’t do dairy?

Protein content: 15 g per 1/2 cup

Its nougatlike texture makes tempeh a smart stand-in for meat. Sauté, or crumble cooked tempeh over salads.

Protein content: 4 g per 1 cup (chopped)

This tasty veggie is a nutrient powerhouse. Enjoy it steamed or grilled, or toss chopped spears into salads.

Protein content: 7-9 g per 1/2 cup (cooked)

Pair dried beans (think black beans, chickpeas, and lentils) with rice or quinoa for a complete-protein meal.

Greek-style yogurt
Protein content: 18 g per 6 oz

This thick and creamy treat packs nearly twice as much protein as other dairy sources; it’s great with fruit.

Tree Nuts
Protein content: 4-6 g per 2 Tbsp

A small handful of walnuts or almonds is great as a snack, mixed into yogurt or oatmeal, or on a salad.


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Sep 2014 16

So I know you’re probably wondering what the secret sauce is hey?

Yes it’s true…I’ve figured it out

Not only have I figured it out but I’ve been sharing all the BBF peeps

But I don’t want to leave you in the dark

So how exactly how does one unlock their dream body?

Well instead of boring you to death

Which I will never do BTW

I want you to think outside the norm for a sec

Think about that DREAM Vacation you’ve always wanted to go on

It’s pure Paradise, right?

And why is it exactly do you want to book it so badly?

Why is it that some people call it an ‘escape’?

Why is that people will spend THOUSANDS on it?

It’s super insanely simple

Paradise = Happiness!

You may think that’s corny but it’s 100% accurate

Why can you NOT WAIT to go back from vacations?

Because it made you happy that’s why!

So Imagine if you could have that feeling…


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That’s what it would be like in your dream body!

To regain self confidence and self wroth

To FEEL sexy again…

So let’s cut the crap

You don’t just want to “get in shape”

The same as you wouldn’t just tell me you want to go to Europe!

No…you’d tell me you want to go to Paris

You’d want see _____ sites

And do _______ while you’re there

etc etc etc

You’d know EXACTLY what you want to do

You’d be very SPECIFIC with you agenda AKA Goals

Your travel agent would hook you up with everything you wanted to do

So again you want to

Lose ___lbs

Lose ___ inches

Fit into ___ jeans

Finish my first _____ event or race

And WHY do you want those things?!?!

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cuz…they bring you joy and happiness!

Trust me you’d plan VERY specific things to do in Paris

because they’d give such amazing feelings of Joy!

So how in the heck would you get there though?

Here’s the kicker that soooo many people miss

It’s why soooo many people don’t ever experience their dream vacation

Because…..Wait for it….

They NEVER plan it!

That’s right!

They think every thing you’re thinking right now about losing weight

“How can I afford it?”

“I could never make that happen so why even try“

“Oh she’s just so…lucky”

and we could go on for days….

But reality is


If you actually set a date and worked out the plan you COULD achieve it!

If you just put your goals into motion

and said EXACTLY what you want to achieve in the next 12 months…

I guarantee you’d get there!

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Again I’ll leave you with this….

Why do you dream of Paradise?

Why is it the one thing you’re chasing

When you could have it every day

It’s really NOT… found on a beach somewhere

It’s found within YOU!

You must believe you can achieve it

You must allow yourself the FREEDOM and not the guilt to obtain it

How much is your Happiness worth?

I don’t think you can ever put a price on it

Matter of fact

you know I’m right


Because if you truly wanted that Dream Vacation…

You’d go out and GET IT!

If you want to book a glimpse into a Two Week Dream Vacation let me know


Chuck “I’ll be your pilot today on Flight Awesomeness” Marbes



Sep 2014 15

Did you know that 2/3rds of America is considered obese? If that’s not enough the numbers are growing everyday. As we speak there are more than 100 people who just decided to give up on themselves and let their weight get out of control. Most of those folks will die from weight related issues they could have controlled but decided not too. IT’S AN EPIDEMIC OUT THERE! There adults than ever are on pharmaceuticals for weight control than any other time in history! We live in a growing society that doesn’t care about it’s future and that should concern everyone reading this blog!

Many of those people who are letting themselves go can be educated about the truth! The truth being – there is hope, there are ways to lose the weight without drugs (in most cases), and YOU ARE WORTH IT! I share this because many of our readers have family that’s overweight, friends that are struggling with weight related issues, and co-workers who are ready to give up on themselves. As members of the Health Revolution we have the ability to help them. Here’s how:

1. Don’t attack them about their weight issue. Disarmingly love them to encouragement. Many folks who are suffering probably do so because they were taught they’re no good, they’re not worth it, no one cares, they can never do it, and the list goes on. They don’t need a lecture they need compassion!

2. Some folks will be a hard shell to crack so remember – slow and steady wins the race. You may have a friend who wants to lose weight but they’re incredibly hard to motivate. That’s alright, remember #1 and just be a passive motivator if you have too. A passive motivator is someone who motivates through action and not words. Always be eating good healthy foods, drinking healthy things, saying healthy things about you and your future, and always be positive without being overkill.

3. Share your testimony with them. Nothing wins over more people than to hear and see a powerful testimony of where you’ve come from and who you’ve become. Be real, sincere, and optimistic about your journey. Always keep in mind, you can always improve on something so never get a big head about your changes. Remaining humble will be the greatest compliment you could ever give yourself.


Be determined and live with purpose every single day. Others will see your heart for bettering yourself and that alone could be the inspiration one person needs to change their life. But it’s a little more than that…
Living in the social media age we have the opportunity to share our successes online everyday. Sharing your success story, your favorite recipes, favorite workouts, favorite gym, etc. etc. without being haughty can be the motivation that someone you know needs. Get creative, have fun and be genuine because you may be saving a life.

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Sep 2014 12

Lose weight slowly

Don’t go on a strict, restrictive diet. Women need a minimum of 1,200 calories a day to stay healthy, and most women need more than that – between 1,500 and 2,200 calories a day – to keep up their energy and prevent mood swings. And if you’re nursing, you need a bare minimum of 1,800 calories a day (most nursing moms need more like 2,000 to 2,700 calories) to nourish both yourself and your baby.

If you’re breastfeeding, you’ll want to make sure to take it slow – losing weight too quickly can cause a decrease in your milk supply.

Too-rapid weight loss can also release toxins that are stored in your body fat into the bloodstream – and into your milk supply. (Toxins that can make it into your bloodstream include environmental contaminants like the heavy metals lead and mercury, persistent organic pollutants like PCBs and dioxins, and solvents.)

Weight loss of about a pound and a half a week is safe and won’t affect your milk supply if you’re nursing. To achieve this, cut out 500 calories a day from your current diet (without dipping below the safe minimum) by either decreasing your food intake or increasing your activity level.

Eat up – and take your time!

With a new baby and schedule, it can be hard to find the time to eat. But skipping meals can make energy levels lag – and it won’t help you lose weight. Many moms find that eating five to six small meals a day with healthy snacks in between (rather than three larger meals) fits their appetite and schedule better. (A small meal might be half a sandwich, some carrot sticks, fruit, and a glass of milk.)

Don’t skip meals in an attempt to lose weight – it won’t help, because you’ll be more likely to eat more at other meals. And you’ll also probably feel tired and grouchy.

Even if you’ve never been much of a breakfast person, keep in mind that eating breakfast can help keep you from feeling famished – and tired – later in the morning, and it can give you the energy to be more active.

In addition, numerous studies show that skipping breakfast can sabotage your weight loss efforts. According to the National Weight Control Registry, which has tallied the successful strategies of dieters who have lost an average of 66 pounds and kept it off for 5.5 years, 78 percent of the dieters eat breakfast daily.Slow your eating down, too, if possible. When you take your time eating, you’ll notice that it’s easier to tell when you feel full – and you’re less likely to overeat.

Be choosy about foods and drinks

Research shows that consuming low-fat milk and dairy products and choosing whole grain products like whole wheat bread and whole grain cereal can help you lose weight. Other good choices include low-fat, high-fiber foods such as fruits (like apples, oranges, and berries) and raw vegetables (like carrots, jicama, and red pepper strips) for healthy snacks.

Other ways to squeeze in more fruits and veggies: Make fruit (or veggie) smoothies, use fruit or vegetable salsas or vegetable reduction sauces (sauces made from puréed vegetables) over fish or chicken, add shredded carrots to your sandwich, try grilled vegetables, and try puréed vegetable soups. (Puréeing your soup makes it creamy without having to add cream, which is high in calories and saturated fat. It’s also a great way to eat veggies you might not ordinarily eat on their own.)

Fat has twice as many calories as carbohydrates or proteins, so trimming the extra fat from your diet is probably the easiest way to cut calories. Look for low-fat or fat-free dairy products (you don’t need to drink whole milk in order to make quality breast milk!), choose broiled or baked rather than fried foods, and limit your intake of sweets, which have extra calories from sugar and fat.

Keep in mind, though, that fat is an important nutrient, so your goal isn’t to eliminate it from your diet. In fact, including some fat at each meal will help you stay full and keep you from overeating carbohydrates. (Too many calories from any source – fat, protein, or carbs – can lead to weight gain or keep you from accomplishing weight loss.)

The trick is to choose “good” fats rather than “bad” fats. The best fats are mono- and polyunsaturated fats, like those in canola oil, olive oil, avocado, olives, nuts and seeds, and fatty fish like salmon. The oils to avoid are saturated and trans fats, which can contribute to heart disease and perhaps diabetes, and can be transferred to breast milk, too.

Saturated fats are found in meats and dairy products, and trans fats are typically found in many fried foods, snack foods, and baked goods. (Food labels specify which kinds of fats the products contain.)

Finally, although you should be drinking about 8 or 9 cups of fluids each day, watch what you drink – a surprising number of calories can be hidden in juice, soda, and coffee drinks.

Daily food plan for healthy post-baby weight loss

The food plan below adds up to 2,200 calories a day for breastfeeding moms. For non-breastfeeding moms, it totals 1,800 calories a day. Use this as a rough guide – your individual calorie needs will vary depending on your weight, metabolism, and activity level, and also on how much you’re breastfeeding. View and print daily food plan.

Blog content thanks to Baby Center
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