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SIMPLY AMAZING!  At 41, I accomplished something I never thought was possible!  I became so inspired by Coach Berry that I achieved not only getting my health back but went on to enter competitions and won!  Read my story and become inspired...click here >>

Crusin' with a NEW Trim Body in 5 Weeks Time!

I am Sharon, 64 and very proud of it!  I am on my way to a new, fine turned, trim and toned body like I use to have.  Read my full story on how to achieve amazing results in just 5 weeks...>Click here

I got ENERGY to spare!

I am Melynda, a mother of 2 and a RN.  At 35 I was begining to feel the pressure of keeping up with my active children and demanding job.  While fullfilled and happy, I was always tired and short of feel well.  Working out with Coach changed all that.  Now, I have energy to spare and I can't stop smiling.  I am really, really happy!  Come see the Coach!   You can change your life, get shapely and feel great.  No need to feel tired or 'get old'.  Age is just a number around here.  We are the picture of youth!

This Month In Diet
  • How Much Should You Eat?
    Ever wonder if you’re eating too much? Or how could you eat less and still feel satisfied? Read >>
  • Nutrition Tips for New Moms
    While breastfeeding, you’re still eating for two, so how many extra calories should you eat to support your baby while providing the extra energy you need to care for a newborn? Are there foods or drinks that pass through breast milk that may affect your baby? Read >>
  • Snacking Without the Gain
    The key to a healthy, filling snack is a combination of foods high in protein, fiber, and healthy fats. Wondering how to get that combo? You’ve come to the right place for answers! Read >>
  • Raw, Fresh, or Frozen
    Keep reading to process the information you need to find out why an unprocessed food diet may be your answer to weight loss. Read >>
Health and Fitness News
Wow! Now I have a modelling career!

 

I NOW HAVE A MODELLING CAREER!

I am Tara Caden and you would think that after having four, yes, four lovely children that my body would not come back to it's former youthful form.  It is just unbelievable what Coach Berry and the Dare to Be Fit fitness experts can do for you.  Motivation is a huge part of keeping on track to your goal and these guys really can keep you focused.   It is not all work, but a whole lot of fun as the Studio feels like your personal hang out with all your friends.

My advise, is to stop wishing and start doing.  It is so possible to have your dream.  I am loving my life and fulling my dream.  Start yours today with the best Coaches on the West Coast!

How Much Should You Eat?

Plus tips to eat less!

Look around you. Or maybe just look at yourself. Chances are, you’ll see someone who is overweight. Why is this?
Many people are overweight because they eat too much or too much of the wrong types of food. Why do so many people eat too much? One reason is that they’re confused as to how much they should eat each day.

And it’s no wonder with cookies the size of dinner plates, drinks the size of a half-gallon of milk, and meal servings that could feed an entire family.

Too much food equals too many calories, which equals weight gain and health problems.

Ever wonder if you’re eating too much? Or how could you eat less and still feel satisfied?

How Much?

Determining how much an individual should eat can be complicated. Your daily requirement of calories (amount of energy in food) depends on many factors, including your age, height, weight, sex, genetics, medications, health condition, the types of food you eat, and the amount of physical activity you get each day.

Fear less, hope more; eat less, chew more; whine less, breathe more; talk less, say more; love more, and all good things will be yours. - Swedish Proverb

Depending on all the factors listed above, a normal 2- to 3-year-old child needs around 1,000 calories a day, and a very active male teenager needs up to 3,200 calories a day. The rest of the population falls somewhere in between. The amount of calories you consume each day may lead to weight gain, weight loss, or weight management. What’s your goal?

 It is easy to find a calorie calculator online to help you estimate the number of calories needed each day to maintain your current weight. Take that number and subtract if you want to lose weight or add if you want to gain (or train for an athletic event).

Portion Sizes

Whether on food packaging labels or online, you can learn how many calories are in a particular serving of food. You can also learn how big one serving is. A serving size doesn’t necessarily mean you have to limit yourself to one serving. For example, it’s perfectly fine to eat more than one serving of broccoli. Serving size just gives you an idea of how many calories and nutrients are in each food to help you determine if you should eat more or less of that type of food.

Recommended portions of food can be measured by using your hand as a guide. Make a fist. The size of your fist is how much pasta, rice, vegetables, fruit, or cereal is a healthy portion. A portion of meat should be no bigger than the size of your palm. Added fats (mayo, butter, or salad dressings) should be limited to the size of your upper thumb.

Portion Control Tips

Want to keep your eating habits slim and trim? Keep the following tips in mind:

  • Use smaller sized plates. You’ll still be able to fill your plate with food, it just won’t be as much.
  •  Eat only at the kitchen table. Eating in front of the television or computer will lead to mindless overeating.
  •  Buy snack foods and drinks in single-serving sized portions (100 calorie snacks or small 8-ounce sodas).
  • Limit yourself to three balanced meals a day with foods from each food group and one to two healthy snacks throughout the day. Being starved at meal time will lead to overeating. Those who skip breakfast tend to overeat at lunch.
  • Eat slowly. Chew your food well. Your body needs time to know whether it’s still hungry, so wait 20 minutes before going for seconds. Let your body, not your eyes, tell you when you’re full.
  • Eat plenty of whole grains and protein. These foods keep you feeling fuller for longer.
  • Drink first, eat second. If you think you’re getting hungry, drink a glass of water. You’ll be amazed at how often your thirst comes disguised as hunger.