A Season For Change

Posted by derek.caffe – April 19, 2013

GLF Founder Derek Caffe bust1


Derek Caffe, C.F.T.

 - Owner Goal Line Fitness LLC
 - Author “4 Secrets to a Healthy Life!“
- Certified Fitness Trainer
 - Atlanta’s #1 Healthy Lifestyle Specialist

+Follow on Facebook

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In order for change to happen in your life you have to be in a mindset to receive that change. This time period in your life is called a “season”.

I’ve had clients who simply weren’t in the season for change. They wanted to live healthier lifestyles and lost some weight, but it was not a priority in their lives.

I mention seasons because losing fat the correct way requires a lifestyle change. This change doesn’t happen overnight. It happens over weeks, months and years of time. There is no stop date. However, in order for any change to happen you have to be in the season for change. Otherwise no amount of wishful thinking will work.

Well how do you know if it’s your season for change. The picture to the right of these words is your answer. When you want to be fit and healthy as bad as you want to breathe, then you will be fit and healthy.

Doesn’t mean you’ll be perfect and only eat healthy foods, exercise daily and get plenty of sleep from that moment forward. It simply means, when you get knocked down, this time you’ll get back up.

And when you get knocked down again, you’ll get back up and on and on until you’re successful at your goal. That’s what a season for change is all about.

If you’re in your season of change and have tried all the quick fixes and you’re finally ready to live a healthier lifestyle join me Sundays at the LIVE W.E.L.L. Weight Loss Program, (678) 701-4401. It’s held from 2:00 – 3:00pm every Sunday at Allure Dance Studio, 2980 Cobb Parkway, Suite 104, Atlanta, GA, 30339.

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About Derek Caffe

Derek Caffe, C.F.T., is the owner of Goal Line Fitness LLC, a boutique fitness & wellness firm in Atlanta, GA. Derek Caffe is also the author of “4 Secrets to a Healthy Life!“ and runs the LIVE W.E.L.L. Weight Loss Program.
As a certified fitness trainer Derek Caffe is dedicated to helping people combat obesity, prevent chronic disease and create a nationwide culture of wellness. This culture of wellness is modeled after the “4 Secrets to a Healthy Life!” which include cardio, resistance, nutrition and wellness.
Service-Disabled Veteran Owned Business (SDVOB), Veteran-Owned Business (VOB), Minority-Owned Business (MOB)

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Never Label Yourself “FAT”!!

Posted by derek.caffe – April 7, 2013

GLF Founder Derek Caffe bust1


Derek Caffe, C.F.T.

 - Owner Goal Line Fitness LLC
 - Author “4 Secrets to a Healthy Life!“
- Certified Fitness Trainer
 - Atlanta’s #1 Healthy Lifestyle Specialist

+Follow on Facebook

_________________________________________________________________________ 

Ever call yourself “fat”? If so, stop immediately! Whether said out loud or internally, jokingly or seriously, doing so can be damaging to your healthy lifestyle efforts. It all deals with how you self-identify. Self-identity deals with how you perceive yourself and what you choose to associate yourself with. Why is this important? Self-identity influences behavior.

black-woman-looking-in-mirror

Self-identify as a “lean and energetic being” and the mirror will show it to be true!

In my book, “4 Secrets to a Healthy Life!” I talk about the oft forgotten fourth secret “Wellness”. Wellness covers any aspect of healthy living outside of exercise and nutrition. A big part of wellness is your mental health. How you self-identify falls under mental health.

If you self-identify as fat or any other “code” word for fat, including thick, voluptuous, curvy, BBW (big beautiful woman), etc., you are making the proclamation that this is who you are. If that’s the case how can you be anything else? No amount of exercise, weight loss or dieting can keep you from being anything other than who you say you are, fat.

Now, I’m not saying to ignore your weight problem or act like there isn’t an issue. Instead you should self-identify as “I’m a lean and fit being” versus, “I’m fat and need to lose weight”. The difference is perspective. One creates a foundation based on who you want to become and the other on who you currently are.

Knowing who you truly are, “a lean, fit and energetic being” is the foundation to truly giving yourself the best chance to create a long term healthy lifestyle. Self-identifying as anything else, well? Ain’t nobody got time for that!

  _________________________________________________________________________

About Derek Caffe

Derek Caffe, C.F.T., is the owner of Goal Line Fitness LLC, a boutique fitness & wellness firm in Atlanta, GA. Derek Caffe is also the author of “4 Secrets to a Healthy Life!“. As a certified fitness trainer Derek Caffe is dedicated to helping people combat obesity, prevent chronic disease and create a nationwide culture of wellness. This culture of wellness is modeled after the “4 Secrets to a Healthy Life!” which include cardio, resistance, nutrition and wellness.

 

Service-Disabled Veteran Owned Business (SDVOB), Veteran-Owned Business (VOB), Minority-Owned Business (MOB)

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LIVE W.E.L.L. Weight Loss Program

(678) 701-4401

Join & Pay here: LIVE W.E.L.L. Weight Loss Membership

 

LIVE WELL weight loss flyer

Where to Start With Creating A Healthier Lifestyle

Posted by derek.caffe – March 31, 2013

GLF Founder Derek Caffe bust1
Derek Caffe, C.F.T.

 - Owner Goal Line Fitness LLC
 - Author “4 Secrets to a Healthy Life!“
- Certified Fitness Trainer
 - Atlanta’s #1 Healthy Lifestyle Specialist

+Follow on Facebook

_________________________________________________________________________ 

When you decide to create a healthier lifestyle where should  you start? Many try exercise, but a smarter approach is to start with the foods you eat (nutrition)!

Two Reasons Why You Should Start w/ Nutrition!!:

1. Eating is already a learned habit, exercise isn’t. It will be easier for you to change a preexisting habit than to create a brand new one.

2. No matter how much exercise you do, it won’t make up for unhealthy eating.

How To Do It!!:

You have to do two things at the same time.

1. Increase the presence of nutrient rich foods in your diet. Here are the six major nutrients:

- Protein
- Carbohydrates (complex)
- Fats (unsaturated)
- Water
- Minerals
- Vitamins

2. Decrease the presence of:
- Sugar
- Fats (saturated)
- Salt

Remember, it’s about small, progressive change, not perfection! Pick up a copy of my book, “4 Secrets to a Healthy Life!” [ http://www.goallinefitness.com/4secrets.htm ] for more quality advice on healthy living!

LIVE W.E.L.L. Weight Loss Program

Need help combating obesity or living healthier in the Atlanta metro? Join our “LIVE W.E.L.L. Weight Loss Program” held in Atlanta, GA near Cumberland Mall:

2980 Cobb Parkway
Atlanta, GA 30339
(inside Allure Dance Studio)

Every Sunday, 12:30 – 1:30pm
(678) 701-4401

More Information

Join here:
LIVE W.E.L.L. Weight Loss Membership

GLF Direct Mail (Front) 

 

About Derek Caffe

Derek Caffe, C.F.T., is the owner of Goal Line Fitness LLC, a boutique fitness & wellness firm in Atlanta, GA. Derek Caffe is also the author of “4 Secrets to a Healthy Life!“. As a certified fitness trainer Derek Caffe is dedicated to helping people combat obesity, prevent chronic disease and create a nationwide culture of wellness. This culture of wellness is modeled after the “4 Secrets to a Healthy Life!” which include cardio, resistance, nutrition and wellness.

Service Disabled Veteran Owned Business (SDVOB)
Veteran Owned Business (VOB)
Minority Owned Business (MOB)

 

Being “Skinny” Can Be Bad for Your Health

Posted by derek.caffe – March 10, 2013

Headshot (Modified1) Derek Caffe, C.F.T.

 - Owner Goal Line Fitness LLC
 - Author “4 Secrets to a Healthy Life!“
- Certified Fitness Trainer
 - Atlanta’s #1 Healthy Lifestyle Specialist

+Follow on Facebook

_________________________________________________________________________ 

I’ve seen it time and time again. Skinny people who have horrible nutrition and lifestyle habits, but appear healthy because they’re not visibly overweight or sick. And due to the visible signs not being present, they are assumed to be healthy by their peers and others. The most damaging part is, some skinny people actually believe it!

only-eats-fast-food-laughs-at-fat-people

If you are eating poorly, not exercising, drinking excessively, smoking, not getting enough rest or any combination of the previous, it will catch up to you. We’re trying to avoid it catching up to you in the form of heart disease, stroke, diabetes or cancer.

Your body needs nutrients in order to sustain life and produce energy. There are SIX MAJOR NUTRIENTS you need:

  1. Protein 
    Muscle and tissue growth
  2. Carbohydrate (Carb)
    Main source of energy for the body
  3. Fat
    Absorbs fat soluble vitamins and acts as reserve energy supply
  4. Water
    Hydrates body and acts as medium for numerous chemical processes
  5. Minerals
    Essential for numerous bodily processes. Some examples include calcium, iron and potassium
  6. Vitamins
    Essential for numerous bodily processes. Examples include vitamins A, C, B, D & K.

Processed foods (fast foods) contain little to none of the six major nutrients your body needs. And the little they contain aren’t of the best quality. To get the most from your food you need to be eating foods as close to the way nature created them as possible. These are typically referred to as “whole foods” and include fruits, lean meats, veggies, whole grains, etc.

A great and inspiring story that demonstrates this is that of a gentleman named CT Fletcher whose video is posted below. Although he wasn’t “skinny” by any means, he was a powerlifting competitor which would lead some to assume he was healthy. You’ll find out, just as he did, that wasn’t exactly the case. He learned this when he found himself under a doctors knife for emergency open heart surgery!

[[WARNING: STRONG LANGUAGE]]

If you’re eating crappy, whether you workout or not, you are at a greater risk for future health complications. It’s never too late to begin to change your nutritional habits and be a better you. Pick up a copy of my book, “4 Secrets to a Healthy Life!” for tips on how to do just that.

 

Need help combating obesity or living healthier in the Atlanta metro? Join our “LIVE W.E.L.L. Weight Loss Program” held in Atlanta, GA near Cumberland Mall:

2980 Cobb Parkway
Atlanta, GA 30339
(inside Allure Dance Studio)

Every Sunday, 12:30 – 1:30pm
(678) 701-4401

More Information

GLF Direct Mail (Front) 

 

About Derek Caffe

Derek Caffe, C.F.T., is the owner of Goal Line Fitness LLC, a boutique fitness & wellness firm in Atlanta, GA. Derek Caffe is also the author of “4 Secrets to a Healthy Life!“. As a certified fitness trainer Derek Caffe is dedicated to helping people combat obesity, prevent chronic disease and create a nationwide culture of wellness. This culture of wellness is modeled after the “4 Secrets to a Healthy Life!” which include cardio, resistance, nutrition and wellness.

Service Disabled Veteran Owned Business (SDVOB)
Veteran Owned Business (VOB)
Minority Owned Business (MOB)

 

3 Weight Loss Mistakes (and how to avoid them!)

Posted by derek.caffe – March 2, 2013

Derek Caffe, C.F.T.
- Owner Goal Line Fitness LLC
- Author “4 Secrets to a Healthy Life!“
- Certified Fitness Trainer
- Atlanta’s #1 Healthy Lifestyle Specialist

+Follow on Facebook

_________________________________________________________________________ 

Here are 3 Weight Loss mistakes most people make and how to avoid them:

  1. Sacrificing muscle during weight loss:
    You get on the latest diet craze which ultimately boils down to “eat less food”. You’ll typically lose weight, but believe me, you don’t want to lose weight, you want to lose fat! Muscle is the great regulator of your body weight and keeps that excess fat off for the long run. Don’t sacrifice muscle during weight loss or you’ll eventually wind up more overweight than before!
  2. Go on a diet:
    Diets don’t work, just eat healthy!! Stop doing diets immediately!! Juice diets, Atkins diet, South Beach diet, etc. They do not work! The idea is to live a healthier lifestyle which is a long term pursuit. Diets are a short term fix which typically cause you to sacrifice muscle during weight loss. That’s no good so, DON’T go on a diet!
  3. Too fast, too soon:
    Remember, you didn’t get overweight/ obese overnight, slow down, baby steps! Typically you get the diagnosis from your doctor, you see an unflattering picture or a kid in store blurts it out. No matter the experience you come to the same conclusion, you HAVE to lose weight. So you go all in, diet, gym, new workout clothes, DVD’s, the whole nine yards.

    Eventually of course, you burn yourself out and you’re right back to square one.The problem is, for the lack of a better term, you tried to eat the whale in one bite! Break your healthy living goals down into easily manageable and achievable goals! You’ll last a lot longer and won’t suffer the traditional health craze burn out.

Need help combating obesity or living healthier in the Atlanta metro? Join our “LIVE W.E.L.L. Weight Loss Program” held in Atlanta, GA near Cumberland Mall:

2980 Cobb Parkway, Suite 104
Atlanta, GA 30339 (inside Allure)
(678) 701-4401

More Information

GLF Direct Mail (Front) 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

About Derek Caffe

Derek Caffe, C.F.T., is the owner of Goal Line Fitness LLC, a boutique fitness & wellness firm in Atlanta, GA. Derek Caffe is also the author of “4 Secrets to a Healthy Life!“. As a certified fitness trainer Derek Caffe is dedicated to helping people combat obesity, prevent chronic disease and create a nationwide culture of wellness. This culture of wellness is modeled after the “4 Secrets to a Healthy Life!” which include cardio, resistance, nutrition and wellness.

Service Disabled Veteran Owned Business (SDVOB)
Veteran Owned Business (VOB)
Minority Owned Business (MOB)

Do You Need Nutritional Supplements?

Posted by derek.caffe – November 17, 2012

Derek Caffe, C.F.T.
- Owner Goal Line Fitness LLC
- Author “4 Secrets to a Healthy Life!“
- Certified Fitness Trainer
- Atlanta’s #1 Healthy Lifestyle Specialist

+Follow on Facebook

_________________________________________________________________________ 

Everywhere you look nowadays someone is trying to sell their miracle nutritional supplement. Try this supplement to lose weight! Try this supplement to gain weight! Try this supplement to suppress your appetite! Do you really need any of them? Let’s find out!

First things first, what is a supplement? Let’s look at the definition:

Supplement: 1. Something added to complete a thing, make up for a deficiency, or extend or strengthen the whole.

Therefore nutritional supplements are meant to make up for deficiencies in your diet of whole foods. So with the dictionary definition out of the way let’s define what a supplement is and isn’t intended for:

A supplement IS a way for you to make up for nutritients not present in your current diet!

A supplement IS NOT a substitute for eating whole foods!

It should be a priority for you to receive most of, if not all, your nutrients from actual whole foods.

What are whole foods? Whole foods are foods that have undergone little to no processing and include lean cuts of meat, fruits, veggies, whole grains, unsaturated fats, etc.

Well, what exactly is processing? Processing is any procedure used to bring a food from its raw state (the way nature makes it) until it winds up on your plate. Processing can include activities such as steaming, boiling, broiling, frying, cutting, freezing, chopping, marinating, microwaving, etc. which makes your food ready to eat. With each process your food undergoes to get it to your plate, the opportunity to lose valuable nutrients increases, which is why you want to eat little to no process foods, to get the most nutrients for your bite!

Where do supplements come into the picture? A supplement is suppose to make up for a deficiency of a nutrient in your body. If you are the average Atlantan from a perspective of physical activity levels, there is no reason you shouldn’t be able to get most, if not all, of the nutrients your body needs from whole foods!

 [S/N: Pick up a copy of my book "4 Secrets to a Healthy Life!" for more information on what exactly nutrients are, what are the six major nutrients and what food groups best supply the six major nutrients to your body! http://www.derekcaffe.com/4secrets.htm ]

In conclusion, supplements ARE NOT necessary for the average Atlantan unless you absolutely can’t get all the necessary nutrients your body needs from the foods you eat. Otherwise they are typically a waste of money and only beneficial to pockets of the corporations who make them.

 

About Derek Caffe

Derek Caffe, C.F.T., is the owner of Goal Line Fitness LLC, a boutique fitness & wellness firm in Atlanta, GA. Derek Caffe is also the author of 4 Secrets to a Healthy Life!. As a certified fitness trainer Derek Caffe is dedicated to helping people combat obesity, prevent chronic disease and create a nationwide culture of wellness. This culture of wellness is modeled after the “4 Secrets to a Healthy Life!” which include cardio, resistance, nutrition and wellness.  

Call Derek Caffe today to set up your free consultation at (678) 701-4401.

Service Disabled Veteran Owned Business (SDVOB)
Veteran Owned Business (VOB)
Minority Owned Business (MOB)

Raising the Bar

Posted by derek.caffe – October 21, 2012

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Derek Caffe, C.F.T.
- Owner Goal Line Fitness LLC
- Author “4 Secrets to a Healthy Life!“
- Certified Fitness Trainer
- Atlanta’s #1 Healthy Lifestyle Specialist

+Follow on Facebook

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Believe it or not, this post was actually inspired by an episode of South Park. The episode, entitled “Raising the Bar”, parodied how we as Americans have lowered the bar on our standards. The reason this episode really hit a chord with me is due to the several articles I’ve recently read which have expressed the opinion that we should be content with our bodies no matter how overweight or obese we are. This is a sentiment I wholeheartedly disagree with.

It’s a cop out for us as individuals AND a community to put in the work necessary to effectively combat obesity. This type of thinking only allows the bar to be set lower.

Each time we decide to accept our current circumstances as the new normal and stop in our pursuits to get better we lower the bar. You should always seek to improve yourself. Not being content with your current weight doesn’t mean you have to hate your body if you’re overweight. It means first acknowledging that there’s something wrong. Then actively doing something about it no matter how many times you fail.

At Goal Line Fitness LLC we don’t believe excessive fat is sexy or should be considered acceptable. Thankfully neither do our clients or we wouldn’t have a business. This post isn’t for those who feel that being big and beautiful go hand in hand. It’s for those who are tired of society telling you it’s okay to be overweight when you don’t feel your best, struggle with lack of energy and sickness, and know something has to change. There are those out there who believe in you and will support you in your journey to be healthy and fit (no matter how many times you have previously tried). That’s why I started Goal Line Fitness LLC, to help you solve a problem.

I won’t be the one to sit back and let the bar be lowered anymore when it comes to obesity in America. We will fight fat wherever it hides and not give up until we have effectively helped you, our clients combat obesity, prevent chronic disease and create a nationwide culture of wellness. Together we will work on, “Raising the Bar”!

Here’s a clip from that episode. Warning NSFW:

South Park “Raising the Bar”

About Derek Caffe

Derek Caffe, C.F.T., is the owner of Goal Line Fitness LLC, a boutique fitness & wellness firm in Atlanta, GA. Derek Caffe is also the author of 4 Secrets to a Healthy Life!. As a certified fitness trainer Derek Caffe’s work focuses around helping clients develop a truly healthy and sustainable lifestyle.

Named “ATL’s #1 Healthy Lifestyle Specialist” Derek Caffe, C.F.T. offers clients services covering exercise, nutrition and stress management. Call Derek Caffe today to set up your free consultation at (678) 701-4401.

Service Disabled Veteran Owned Business (SDVOB)
Veteran Owned Business (VOB)
Minority Owned Business (MOB) 

Bike Cobb Member Meeting TONIGHT!!

Posted by derek.caffe – October 10, 2012

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Derek Caffe, C.F.T.
- Owner Goal Line Fitness LLC
- Author “4 Secrets to a Healthy Life!“
- Certified Fitness Trainer
- Atlanta’s #1 Healthy Lifestyle Specialist

+Follow on Facebook

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Reposted for Bike Cobb: Interested in helping Cobb County become bike friendlier? Please come to their member meeting TONIGHT, Wednesday [10/10/2012] at:

Hemingway’s  (Square in Marietta) 
29 West Park Square
Marietta, GA 30060
On the patio at 6:30 PM



GLF Mission Statement:


Goal Line Fitness LLC is dedicated to help clients combat obesity, prevent chronic disease and create a nationwide culture of wellness. This culture of wellness is modeled after the four secrets to a healthy life which include cardio, resistance, nutrition and wellness. Goal Line Fitness LLC seeks to implant these four secrets into our environment in order to create a culture of wellness.

In order to achieve our mission statement we will partner with various grassroots activists, organizations and individuals to together, create a culture of wellness.

About Derek Caffe

Derek Caffe, C.F.T., is the owner of Goal Line Fitness LLC, a boutique fitness & wellness firm in Atlanta, GA. Derek Caffe is also the author of 4 Secrets to a Healthy Life!. As a certified fitness trainer Derek Caffe’s work focuses around helping clients develop a truly healthy and sustainable lifestyle.

Named “ATL’s #1 Healthy Lifestyle Specialist” Derek Caffe, C.F.T. offers clients services covering exercise, nutrition and stress management. Call Derek Caffe today to set up your free consultation at (678) 701-4401.

Service Disabled Veteran Owned Business (SDVOB)

Co-Hosting MBA After Hours 10/04/2012

Posted by derek.caffe – September 23, 2012

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Derek Caffe, C.F.T.
- Owner Goal Line Fitness LLC
- Author “4 Secrets to a Healthy Life!“
- Certified Fitness Trainer
- Atlanta’s #1 Healthy Lifestyle Specialist

+Follow on Facebook

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We’ll be co-hosting the Marietta Business Association (MBA) After Hours event along with my friend and client Lauren McBride of ARTS of Cobb.

[Marietta Business Association After Hours]
Thursday, Oct. 4, 2012
5:00 – 8:00pm
ARTS of Cobb
19 Powder Springs St. SW
Marietta, GA 30060

We’d love to see you there! It’s FREE to attend and adult beverages and food will be included. Click the link below to RSVP:

http://www.mariettabusiness.biz/

 

Updated 10/10/2012

Pics from the event:

Eat Less, Exercise More, Get Fatter

Posted by derek.caffe – August 16, 2012

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Derek Caffe, C.F.T.
- Owner Goal Line Fitness LLC
- Author “4 Secrets to a Healthy Life!“
- Certified Fitness Trainer
- Atlanta’s #1 Healthy Lifestyle Specialist

+Follow on Facebook

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Eat less, exercise more. Living by this mantra? It could be making you fat. For months I’ve noticed a trend among many of our clients. They don’t eat near enough food. Clients for our $19.95 a month online meal planning program are shocked when shown how much food they should eat to “lose” weight.

Here’s the deal with “eat less, exercise more”. Today junk food is common. People eat too much of it. Hence the “eat less” instruction. Junk foods are named so because they’re full of calories, but provide little to no nutrients. For your understanding I’ll briefly explain the difference between a calorie and a nutrient:

Calorie: Unit used to the measure how much energy your body receives from eating a food(s)

Nutrient: Chemicals (found in food) used by your cells to sustain life and produce energy

Yes, you should eat less junk food, but you still need “real” food. You need to eat the barely processed foods such as whole wheat, lean cuts of meat, fruits, vegetables, low or no fat dairy and good fats. These foods are filled with nutrients your body needs to sustain life and produce energy.

This process of your body using nutrients to sustain life and produce energy is what you know as your metabolism. However your metabolism can’t kick into gear without the proper nutrients to do its job. This is where “eat less, exercise more” fails.

There are Six Major Nutrients your body needs to kick your metabolism into high gear:

  1. Protein – Muscle growth & maintenance
  2. Carbohydrates – Primary source of energy for your muscles
  3. Fat – Stores fat soluble vitamins & Aids hormone production 
  4. Water – Acts as medium for numerous bodily processes and functions
  5. Vitamins – Vision, Immunity, Heart health, Bone Formation, etc.
  6. Minerals - Heart health, Bone formation, Energy production, etc.

No one food contains all the nutrients your body needs. You need to eat a varied diet with real foods from all food groups to get adequate nutrients. Don’t simply “Eat less, exercise more”. Try, “Eat less junk, Eat more real food, exercise more”. It may be the key you’re missing to lose the weight?

Here’s a sample “weight loss” meal plan from our program:

 

• BREAKFAST

Frosted Mini-Wheats : 3/4 cup : 153 calCoffee, made from ground, regular : 3/4 mug (8 fl oz) : 4 calMilk, calcium fortified, cow’s, fluid, skim or nonfat : 1 Typical Serving : 86 calEgg, white only, cooked : 1 white : 16 cal

Wheat germ, plain : 1/2 cup : 216 cal

Total Calories: 475 Carb=78g Prot=33g Fat=6.9g

• SNACK 1

Apple, raw : 1 small (2-1/2″ dia) (approx 4 per lb) : 63 cal

Total Calories: 63 Carb=16g Prot=0.2g Fat=0.38g

• LUNCH

Celery, raw : 3 large stalk (11″ – 12″ long) : 31 cal

Carrots, raw : 20 baby carrot : 86 cal

Mixed salad greens, raw : 3 cup, shredded or chopped : 27 cal

Tuna, canned, water pack : 1/2 can (6.5 oz), drained : 97 cal

Total Calories: 241 Carb=32g Prot=27g Fat=1.7g

• SNACK 2

Almonds : 1/5 cup : 166 cal

Total Calories: 166 Carb=5.8g Prot=5.6g Fat=15g

• DINNER

Italian dressing, low calorie : 1 Typical Serving : 32 cal

Lettuce, salad with assorted vegetables including tomatoes and/or carrots, no dressing : 4 cup : 52 cal

Milk, cow’s, fluid, 2% fat : 1 cup : 121 cal

Rice, white, cooked, instant, fat not added in cooking : 2/3 cup, cooked : 107 cal

Total Calories: 312 Carb=47g Prot=13g Fat=8.5g

• SNACK 3

Apricot, dried, uncooked : 1/4 cup : 77 cal

Total Calories: 77 Carb=20g Prot=1.2g Fat=0.15g

GRAND TOTAL: 1334 Calories

Don’t forget, all this information and more is available in my healthy living book, “4 Secrets to a Healthy Life!“

About Derek Caffe

Derek Caffe, C.F.T., is the owner of Goal Line Fitness LLC, a boutique fitness & wellness firm in Atlanta, GA. Derek Caffe is also the author of 4 Secrets to a Healthy Life!.   As a certified fitness trainer Derek Caffe’s work focuses around helping clients develop a truly healthy and sustainable lifestyle.

Named “ATL’s #1 Healthy Lifestyle Specialist” Derek Caffe, C.F.T. offers clients services covering exercise, nutrition and stress management. Call Derek Caffe today to set up your free consultation at (678) 701-4401.

We are a Veteran Owned Business!