Tag Archives: Nutrition

Are you eating enough calories? – Part 1


There are people out there who don’t eat enough calories every day. Yes, 2/3 of the nation is overweight and obese. But even that being true, there are some of us that still don’t simply eat enough for what our body demands. Not eating enough calories during the day may run you the risk of damaging your body’s metabolism.  This side effect can be extremely negative leading you to experience dizziness and fatigue. Your body will have to struggle burning fat for energy. Your metabolism will slowly shut down.  In this process, your body will try and hold onto every tiny gram of fat you take in to protect itself. Let’s take a closer look into how a lack or calories can harm you, and what we could do to fix that.

Not eating enough of the “right” calories everyday puts you at risk for becoming nutrient deficient.  This harms the metabolic processes naturally occurring in your body. There is a certain amount of calories your body needs just for it to perform basic daily functions such as breathing, movement and sleeping. If your body is not receiving the bare necessities of nutrient dense calories for basic metabolic functions, it will shut down. Anything else you try to do for burning calories can cause muscle breakdown and a decreased metabolism. When there are periods your body is deprived of food, it considers muscle to be expendable and fat to be necessary. This unfortunately contributes to fat storage, which is the last thing anyone would ever want to do!

How do you know how many calories you need?  Allow me to use this quick reference guide found on www.webmd.com.




I had to cite this article I found on livestrong.com word for word. “If you’re not supervised by a medical professional, avoid dipping below 1,200 calories daily. Harvard Health Publications suggests women eat at least 1,200 calories daily and men get a minimum of 1,500 calories a day unless supervised by their doctors. Women who eat 1,200 calories and men who consume 1,500 calories a day will likely lose weight. To maintain current body weights, women often require 1,600 to 2,400 calories daily, while many adult men need 2,000 to 3,000 calories a day, according to the publication “Dietary Guidelines for Americans, 2010.” ”

People generally eat more than enough calories in a large meal, rather than portioning those calories throughout the day. Most of the time it is done during the course of dinner. For example, this scenario is somewhat like a bad diet of intermittent fasting from an inactive person. You wreck your metabolism barely having breakfast, if you even get it. Lunch may be healthy, it may be fast food, it may be just snacking until dinner time. By the time you get home, you might want to unwind for a second. You may feel lethargic from a long days work. You don’t have any prepped meals to eat nor do you want to prepare any food yourself. You look for whatever that’s quick & easy. Or, you order take-out not thinking twice about what you’re getting other than the meal needs to be absolutely delicious. Not all of the time is the choice a healthy one.



For some people, If your body has an excess of calories at once and has been famished during the day, it will generally horde any extra calories it doesn’t burn off as fat in case of another drought of food. Without even knowing it, you didn’t get the calories you needed for the day, slowed your metabolism, and increased your fat storage capability. Even if you are an active person who doesn’t eat enough, this could even harm the body causing it to slow it’s metabolism down to compensate for the extra exercise when there is a lack of calories for it’s basic metabolic rate. The way your body stores fat can vary from person to person. Some people gain weight, some people lose weight based on genetics. You can control how your body looks and feels through nutrition and training. You just have to work with what you were given and make it happen.


Trust me, I still get the urge to eat something wild. Most of the time I like to pick one meal on one evening of the weekend and just let loose a little bit. Your physique can afford to do this if you’re in between the 8-15% body fat range. Your body is more of a metabolic machine and can process calories quickly. The more body fat you have, probably the less cheat meals you can get away with. If I happen to get in a large calorie meal during the weekday, my favorite time to do it is usually my second breakfast or post workout. I still have the whole day ahead of me to make use of my extra calories. Even if the workout is late at night, the body can generally metabolize a lot of what you eat post workout if you’re medically fine, you train hard and eat smart. Remember, nutrient timing & your activity level can greatly affect what you can get away with eating that may not always necessarily be deemed healthy.

Stay tuned for Part 2 where I discuss 2 ways to solve the problem of not eating enough calories!indian creek апартаментыдикі племена африки відеофирмы кухонной посудыPrimeTime FinanceFMtrader reviewYokohama Geolandar G902кредит студентам без работысервис кредитденьги в долг 1000 рублейдиваны недорого в кредитдебет 26 кредит 70авто в кредит ниссансмартфон корпус металлhome for sale in miami beach flсовет юриста бесплатноbanc de binary registrationкракфаствконтактеtrade-market tradingкупить керамогранит в леруа мерленооо полигон одесса

Meet Jillian: Client Transformation


Jillian has had the most success on fat loss out of any female client I’ve ever trained to this date. She lost just a little over 65 pounds. Below is a testimony to the FrankWallFitness plan. There were some ups & downs along the way. But in the end, she came out on top & made a lifestyle change. I always say you need to prioritize your nutrition first. In her case, she pretty much had no choice but to eat 110% better to avoid health complications that couldn’t be solved through conventional medicine. Don’t just take my word for it, read it from her.



My journey with weight loss has been a battle I have fought for since I was 12 years old (currently 26). I was never the smallest girl. In fact, I became one of the “curvier girls” quite fast at a young age. With an average weight in the 140’s through middle school & high school, “small and fit” was not me!

My relationship with food unfortunately was unhealthy from a young age also. I used food as my comfort zone. I ate when I was sad, depressed, anxious, bored, or when I felt rejected. I also ate food to celebrate….celebrate ANYTHING!

When I was 19 years old, I was introduced to Frank Wall. I began training with him once a week. He began to teach me about eating healthy, & eating for fuel.  I started to change things in my diet, & learned the basics of good nutrition. Within a few months, I lost over 40 inches, & was the strongest & thinnest I had been in years! I was able to do hand stand push ups….I mean, who knew!


Within the next few years, life happened. Due to several things (death in family, took anxiety medicine that caused weight gain), I had fallen way off track, & gained 60+ pounds…which left me to be 200 pounds.

I joined back with Frank twice a week in 2011, slowly changing my nutrition again. I went from eating 2 meals of fast food a day, to eating 4-6 small meals filled with good sources of protein, carbs, & fats. My diet then consisted of meats: chicken, turkey, lean beef, & tuna mostly. I also ate veggies, nuts, greek yogurt, cottage cheese, some fruits (mostly after workouts with Frank), brown rice, quinoa, oatmeal, coffee with cream, protein shakes, & cheat meals on the weekends.


Within 8 months I lost 40 pounds & grew stronger than before. In the summer of 2012, I stopped training & saw a functional doctor for some health issues I could not get solved by conventional medicine. My doctor then put me on a strict paleo/auto immune disease diet. For two & a half months, my diet only consisted of meats: chicken, turkey, beef, also sweet potatoes, other veggies, coconut oil & avocado for fats, coconut milk, extra virgin olive oil, green tea, & water. I kept out: eggs, tomatoes, all nuts, dairy, all grains, all gluten(bread, pasta, crackers, cakes,etc.), coffee, all sugar (including fruit). In those 2 and a half months I lost 20 pounds. In a year, I lost 67 pounds. After healing from the auto immune strict diet, I stuck to a paleo based nutrition plan. I saw this fit best for my body personally. I felt healthy, my mind was refreshed, my skin was smooth & clear, I had more energy, & not to mention my metabolism sped up too!

I began training with Frank again in the beginning of 2013, & continued to have my ups & downs. I have formed extreme amounts of passion & knowledge for not only fitness, but for nutrition too!


Jill getting in a nice outdoor workout at Stone Mountain Park.

I prep my food the night before as I cook my dinner. I also go ahead & cook the next day’s lunches/dinners as well. When eating out with friends/family, I try & make the best decisions possible – grilled chicken & veggies or sweet potato, a good steak & veggies…sometimes a salad. There are always better choices. Sometimes, all you have to do is ask the restaurant! 🙂

My advice to someone beginning their journey to a healthier lifestyle is to hold steadfast & stay strong. You will have your down days when you feel like you are not mentally or physically strong enough to see the light at the end of the tunnel. Take it a day at a time, small goals turn into big successes! Every workout counts, & every meal too! When you do fall, get back up & throw self hate away. It will only stump your success. You will not see results over night. You may not see them in one month, but believe in yourself & keep pushing forward ALWAYS! Remember…this journey is for a lifetime!

*Height: 5’1″

*Starting weight: 200 lbs.

*Weight I got down to: 133 lbs.

*How long it took: a little over 1 year

*What I used to eat: fast food, processed foods, sugar, sodas

*Favorite foods now: avocado, asparagus, sweet potatoes, bacon (yes bacon)

*Favorite exercises to do on my own when I have little time: body weight circuits(push ups, sit-ups, squats, lunges, sprints)

*Favorite weight lifting exercises: DEADLIFTS! POWER CLEANS!  (Did you just hear that!? Deadlifts & Power Cleans! These are two phenomenal exercises that work a lot of major muscle groups resulting in a huge calorie burn, strength gain, explosiveness, & lean physique. )

*Favorite healthy snack: boars head turkey with 1/2 an avocadoзаказать ноутбук из китаякупить смеситель недорогоNo1options Broker Reviewbest binary options systemsexy calfsРадиоуправляемый катер Pilotage Arrow 25 RTRМосквевзять кредит онлайн 100 процентовкредит 100 000кредиты доска объявленийкредит без справок сургуткредит наличными от 18 летденьги в долг борисовстоимость укладки ламината за 1 м2тур в Буковельcall girl in klключевые слова поиска googlevzlomalскачатьцерковьpr мероприятия примерыпоисковое продвижение сайта цена

How To Cook Turkey Meatballs


This is by far the cleanest meatball recipe that has a little bit of flavor with no extra added sodium. I have another version of this that tastes even better, but sadly it isn’t as clean & you’ll be drinking plenty of water afterwards. When you’re working on building a better body, you’ve got to cook the food to get there. Of course I’m sure you’ve heard it before that results begin in the kitchen. You’re going to keep hearing that for a long time to come. Nutrition always comes first. You are what you eat. If you’ve been looking for a different way to get more protein in, look no further than to read about this turkey meatball recipe.

Do I have cheat meals? I sure do! But if I ate them every night, my body would get way out of proportion. When I’m going to eat a big cheat meal, I make sure I get in a serious calorie burning workout so I can earn my cheat meal. Yes, you have to earn it. Working hard all week long in the gym cooking clean foods in the kitchen can win you that right. Your body will speed up it’s metabolism to burn this meal off since it will see it as irregular to what you normally ingest. This process is more efficient the lower your body fat percentage is. If you’re over 20% body fat, you may want to limit those big meals as your body will end up shuttling the extra calories stored as fat instead of helping you get leaner.


Instead of the traditional spaghetti & meatballs, substituting meat for turkey & replacing pasta with veggies as a side can significantly reduce the calories you consume in a meal. I used a muffin tray to bake the turkey meatballs. You could even call these turkey muffins if you wanted. I just like using the tray because it’s easy to work with preparing ground turkey. I can literally just scoop the mixture in the pan & press the mixture down to have an easy fit. There’s not a lot of ingredients to this, & it’s not the prettiest dish you’ve ever seen. It gets the job done. I tried to keep it very simple yet giving the meat a little better texture & a hair more flavor. If you feel you need to get more of a kick from this dish, you can add a 1/4 cup of Sriracha & use bread crumbs that have sodium in there. It’s not that sodium is bad. Sodium is needed to control blood pressure & for the muscles to work properly. It’s just that 9 out of 10 Americans consume more sodium than they actually need, leading to high blood pressure & heart disease. So with that being said, just make sure you eat clean whole foods that are unprocessed & not prepackaged. Fresh is best!

Ingredients: (You can up to triple the seasonings for extra flavor, not the bread crumbs/almond milk though!) (If you want different flavor ideas, read my post on healthy seasonings.)

  • 1/4 cup of worcestershire (60 ml)
  • 1 tablespoon of minced garlic (14 ml)
  • 1 tablespoon of fresh basil (14 ml)
  • 1 tablespoon of fresh fresh oregano (14 ml)
  • 1 heaping teaspoon of black pepper (~7 ml)
  • 1 cup of unsweetened vanilla coconut almond milk (240 ml)
  • 1 cup of sodium free whole wheat bread crumbs (240 ml)
  • 2 pounds of ground turkey (~907 g)
  • 1-2 tablespoons of extra virgin coconut oil  (14 – 28 ml) (to coat the muffin pan)


  1. Turn on your oven and pre-heat to 400°F (~204°C).
  2. Add almond milk + bread crumbs into a bowl & whisk together. Let this set for a few minutes so the bread crumbs can absorb the almond milk.
  3. Add eggs, oregano, pepper, basil, & worcestershire to ground turkey & mix together.
  4. Coat the muffin pan with coconut oil. (You can place the muffin pan on top of another pan with aluminium foil in case there is some spillover.)
  5. Combine bread crumb/almond milk mixture with ground turkey mixture
  6. Scoop ground turkey combination evenly into the muffin tray.
  7. Place the tray in the oven and bake for 25 minutes.
  8. Take the tray out of the oven and let it cool for a few minutes. (Make sure internal temperature of the turkey meatballs are at least 165°F (~74°C).
  9. Place turkey meatballs on a dish and serve with your favorite vegetables!
  10. Optional: Add avocado for some extra healthy fats.

If you need a muffin tray, don’t hesitate to order one now!


Time Sheet:  

  • Prep time – 5 minutes.
  • Cook time – 25 minutes
  • Total time – 30 minutes.

Nutrition Facts

  • Serving Size: 1 Turkey Meatball
  • Calories – 145
  • Fat – 6 g
  • Carbs – 8 g
  • Protein – 18 g

As I described in the video, I pronounced worcestershire wrong. The main part was at the end of the word. I pronounced the “shire” part like you would normally say it. Turns out, the “shire” is pronounced “sure”. Well, I laughed so hard when I saw this for the first time, at least I’m not this bad! Enjoy the video below. If you’re looking for another turkey dish, be sure to check out my post on Turkey Lettuce Wraps.

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Eating Healthy on a Budget


I hear it all the time. “Frank, I want to eat right. But healthy food is so much more expensive!” As someone who has been striving to live a healthy lifestyle for many years now, I understand the struggle. Organic produce, grass-fed beef, cage-free poultry, vitamins, protein shakes – it can definitely add up quickly!

Sticking to a healthy diet is even more challenging when you’re living paycheck to paycheck. But eating healthy is possible even on a shoestring budget. More importantly, the long-term benefits of a healthy, organic diet far outweigh any short-term compromises you may have to make in order to accommodate it. Here are some tips to help fatten your wallet while you’re getting in shape.

Healthy Living

Buy in Bulk

Wherever possible, buy your staples in bulk to save money. Buy larger quantities of eggs, oatmeal, sweet potatoes, canned tuna and other items that you tend you eat regularly. This is where a Sam’s Club or Costco membership can really help you keep the costs down over time. Look for deals on your favorite protein sources, such as steak, chicken, tilapia, or salmon. Prep what you’ll eat during the week and freeze the rest.

Buying in bulk is also possible with some fruits and vegetables. Stock up on frozen vegetables, frozen berries for shakes and keep an eye on sales to save money on items like avocados, apples or grapefruit.

Buy in Season

Eating fresh fruits and vegetables is always preferable to frozen produce, but it can get expensive if you are trying to buy these items out of season. Buying fruits and vegetables that are grown in season not only taste better, they are a lot cheaper.

Buy apples, cranberries and squash in the fall. Watermelon, strawberries, raspberries and asparagus are in season during the summer months. Cycling your produce according to the seasons will not only save you money, it will help you eat a wider variety of fruits and vegetables.

Buy Local

Buy locally-grown produce whenever possible. It might not always be the cheapest option, but buying local supports the environment and community farmers as well as your healthy, organic lifestyle. Plus, when you can actually interact with and get to know the people you’re buying your food from, they are much more likely to help you out with deals and freebies if you’re a loyal customer. To find farmers markets in your area, check out the Georgia Department of Agriculture’s Community Farmers Market directory.

Farmers Market

Adjust Your Budget

If you’re just starting to make your health a priority, you may want to revisit your budget. If there’s a will, there’s a way and there’s always something else you can cut out to make room for the things you actually need. Ladies, please hear me – you don’t need more shoes! And guys, no, you don’t need more gadgets or video games! Choose to invest in your health now and it will pay off later as you enjoy a happier, healthier life.

Spending a little extra money to ensure that you’re avoiding GMOs, pesticides, high fructose corn syrup and trans fats is absolutely worth it in the long-run. Cancer, thyroid problems, diabetes – these are all health problems that have skyrocketed in the last few decades. As we continue to eat more processed and unnatural foods, our health has declined overall.

A healthy lifestyle requires commitment and sacrifice, but trust me – you will love the payoff! Are you ready to change your life? Contact me today for private personal training.ssd для ноутбуковasus i7 ноутбукcheck grammar mistakes onlinebanc de binary gebuhrenВнешний жесткий диск LaCie Fuel 1Tb 9000436EKМосквехоум кредит номеркуплю ноутбук в кредиткукуруза займ онлайнэкспресс кредит финанс коллекторское агентствовзять деньги в долг кемеровобанки сургута кредитыхарьковский элеваторluxury homes for rent in miamiподготовка пола под паркетмаркетинговый план образецvkrackerokwaster.com2day.kh.ualenovo моделицерковь возрождение

The Amazing Benefits of Coconut Water

Coconut Water

Coconut water’s popularity has undeniably skyrocketed in the last decade. Introduced to the U.S. as a part of the wellness movement, coconut water has become known as “Mother Nature’s Sports Drink.” And for good reason!  It’s packed with potassium – more than four bananas, actually – naturally low in calories, as well as fat and cholesterol free. Let’s take a look at some more of the amazing benefits that coconut water has to offer.


Coconut water is excellent for keeping your muscles hydrated. It is loaded with natural sugars that give your body energy while training. The best time to consume this beverage is during a training session, particularly when working with weights or performing a high intensity cardio session. You can even mix coconut water with BCAAs during your workout for a delicious boost.

We want to preserve lean muscle while training as much as possible and drinking coconut water mixed with BCAAs can help us do just that. Coconut water acts like creatine, helping shuttle more water into the muscle to keep it hydrated. It can actually help keep your muscles from cramping during longer, more intense workouts, which is why many athletes swear by it during competitions.


This incredible beverage naturally hydrates even better than regular sports drinks. It does this with fewer calories, less sodium and a lot more potassium. Coconut water is a rich natural source of electrolytes, which are vital to a properly functioning nervous system, heart, muscles and brain. It contains five electrolytes that our bodies rely on: potassium, magnesium, sodium, phosphorus and calcium.


Because it is high in fiber, coconut water is known to aid gastrointestinal issues. It can help prevent indigestion and reduce acid reflux, constipation and nausea or vomiting. With all of its nutrients and electrolytes, many even say that coconut water can help cure your hangover!


This natural sport drink is also brimming with plant hormones called cytokinins. These plant hormones are thought to have significant benefits for our skin, even helping to slow the aging process. Coconut water can even be applied directly to your skin and used as a moisturizer to fight dry skin and fine lines. When drinking coconut water, it can help balance your body’s pH levels, hydrate connective tissue as well as improve your skin elasticity and tone from the inside out.

Just ‘Dew’ It

In Hawaii, coconut water is often referred to as ‘noelani,’ which means ‘dews from the heavens.’ Knowing the amount of amazing benefits it provides our bodies, coconut water definitely lives up to its name! It packs a huge nutritional punch without all of the additives, chemicals or artificial colors and flavors of sugary sports drinks. Just be sure not to overdo it or drink it all day long – while coconut water is great for your body, it still has calories that can add up throughout the day if you aren’t training.

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