Pre-Order "Breakin' Free"

Pre-Order our book "Breakin' Free"

Extra Bonus! Your name will be added to a V.I.P list for the health and wellness show for a free admission pass if ordering before December 31st!

Price after December 31st $23.50
* A portion of funds from each book we sell will go towards the heart and stroke foundation.

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Complete Body Transformation Project - The Book

Hey Friends. Its been a while since I have written everyone. Just to give you an update where we stand today and whats been going on...

We have just recently hit the 10 month mark of this transformation and to date I have now lost a total of 131lbs! I know its insane!!

So my weight today is 144lbs!

Basically I have only 19 more lbs to go, that we have to reach by November 11th to say that we actually did what we set out to do, (something that almost seemed impossible to imagine in the beginning), and that was to lose 150lbs in only 12 months. But I have to say physically I feel great and now am a whole different person because of it!

Also wanted to mention that in the beginning we were aiming at a total body FAT percentage of only 20% when completed, and after taking a test this past week, I found out I am at 22.3% total body fat! So according to Rob we are right on target.

The last pics I took, which only Rob and I viewed to compare, looked really good and showed a BIG difference from the ones taken just last month, so we are doing great I think!

2 more pics to go before you get to see them, and I think you will all be very impressed!

And as the title of this message says...

Rob and I are now working with a publicist to make a book that everyone and ANYONE will be able purchase, so if you are wanting to basically challenge yourself the way I did for the New Year, now you will have a chance to do so, and will now carry the RIGHT TOOLS/secrets to do it with.

We are aiming to have it out right when the New Year starts, so if you perhaps are interested in purchasing one, OR if you know someone who a close family and friend that might like to get started on changing their own lives, keep it in mind and spread the word!
...Or you can always just purchase one to show your support for Rob and I and what we have done! You will also be able to get it signed by us at the book release! That parts free of course smiles:-)

The book will include some of my best blog entries, ALL the diets that were used that Rob scientifically came up with just for me( its all about science friends and the right balance/combination) that anyone will be able to use as well! Also it will include all the exercises I have done throughout, with demonstrations and of course all my pics as well.

**I have also been still keeping in touch with one of the producers from CNN, and its sounding like they want Rob and I down there in New York sometime during Dec-Jan when we are completely finished with everything else. I will keep you posted on that!

Weird how life can go from one extreme to the next eh? It's been non stop for me since starting, to say the least. But we will be bringing our "Canadian" book there, so that we can reach out to our friends in the states as well!

Take care and be well!
Rosy & Rob

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Che mondo sarebbe senza Nutella?

Che mondo sarebbe senza Nutella?
Originally uploaded by BeneToZi

Yes, what world would this be without Nutella ? I grew up on it.
I stopped eating it after eating an entire jar straight, then waking up the next morning with inflamed kidneys which lasted a week (very painful).

Nutella is junk food. Sad to admit, but it is. About a week ago, I started doing double cardio, 7:00 AM for 45 minutes, then my weight training workout around 8:00 PM, for 80-90 minutes, then 45 minutes of cardio afterwards after a protein/simple carb shake to prevent catabolism and give me some more energy for cardio. My last cardio session went funny. I started to really really sweat my ass off at about 15 minutes, then at 25 minutes, I was done.

Done, meaning, my hands were shaking, I was still sweating like it was raining on me and it wouldn't stop. I've felt this feeling many many times before.

This is basically where your blood sugar levels drop and your insulin hormone takes longer to supply the body with more blood sugar. It's hypoglycemic effect on the body.

Here's a Wikipedia definition on Insulin:

Insulin is a hormone with intensive effects on both metabolism and several other body systems (eg, vascular compliance). Insulin causes most of the body's cells to take up glucose from the blood (including liver, muscle, and fat tissue cells), storing it as glycogen in the liver and muscle, and stops use of fat as an energy source. When insulin is absent (or low), glucose is not taken up by most body cells and the body begins to use fat as an energy source (ie, transfer of lipids from adipose tissue to the liver for mobilization as an energy source). As its level is a central metabolic control mechanism, its status is also used as a control signal to other body systems (such as amino acid uptake by body cells). It has several other anabolic effects throughout the body. When control of insulin levels fail, diabetes mellitus results.

So, long story, short, I ate some Nutella, then some ice cream, then some more nutella, I felt better almost instantly, but then fell asleep like a baby after the sugar rush.

Important Note for dieters and those doing double 45 min cardio sessions with weight training.

To avoid, what I just experienced, either you increase your carb intake from low GL foods and increase your veggies or if you start feeling it, stop immediately and bite into ice cubes while lying down for about 15 minutes. Stay cool at all times and make sure your always hydrated. You need to really do self-monitoring to see how your next training day goes. Usually, the body will adapt to the new training.

When your blood sugar levels are not stable throughout the day, this is when you start to crave sweets or food in general and crave a lot of it. If you keep your blood sugar levels stable, you can avoid cheating on bad foods.

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8 Ways to Stick Through and Find Time for Fitness

The reason it's so hard to get, and stay, in great shape is because we are all just so incredibly busy. We've got work, friends, family, etc., etc. Every single day there is so much to do -- so much going on! Obviously, those who are successful at transforming their health and maintaining good physical fitness have a lot less going on in their lives than we do, right?

Well, as much as we might like to believe a lack of time is what's preventing us from building a lean, strong, healthy, body, the truth is, that isn't the case. Believe it or not, people who are successful (and I mean remarkably successful in this endeavor) have exactly 24 hours in every day, just like you and I do.

Before we get to the list, I want to remind you that to build a healthy body, you really don't need more than four hours of exercise a week. Think about it -- that's only 2.3% of the time you have to work with each week!

And, those who think following a proper nutrition program is time consuming have got it all wrong -- the fact is, "Eating right" doesn't cost you time, it saves you time!

1. Eat the right foods. Don't just cut out bad foods. Starting eating meals that combine protein, complex carbs and good fats. Eating right puts you on a higher state of being, with a stronger purpose to continue towards your goal. The right foods produce the right energy.
   
2. Stop being so connected to your Internet or Mobile device. You should set a time to check email that doesn't interfere with your goals and shutoff your mobile when your training.
   
3. Watch less T.V. Another time stealer, what a waste of time. It turns your brain to mush. Avoid T.V at all costs, except when Family Guy is on. lol
   
4. Plan ahead. Your life is your business. You want your life to be successful, you need to create a plan that will direct you to where you want to go and if you can't create a plan for your future, hire someone that can.
   
5. Have a sense of purpose. Having a sense of purpose, also gives you a sense of urgency. Urgency usually promotes quick action. If your scared to have a sense of purpose, you need to re-evaluate your goals in life.
   
6. Don't get sick. Sickness steal time away from you. Wash your hands frequently. Stay away from other sick people that are contagious. Take care of your immune system, by eating healthy.
   
7. Wake up earlier. Go to bed an hour earlier every night. You need at least 6 hours of sleep to make great progress with your body transformation.
   
8. Train on a regular basis. Consistency develops a very strong will power and a strong mind set. Never miss a workout but if you do never miss 2 workouts in a row. It's what you do in the long run that counts.
   

What thousands of people have discovered is that by being very conscious about how they spend their time, they're able to get more done, faster; look and feel better; and even enjoy life more!

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31 Ways to Motivate Yourself to Exercise

The hardest part for most people is to stay motivated with diet and exercise. Here are 31 ways I suggest that you keep your motivation.

1. Find a training partner and commit to a schedule.
   
2. Buy a dog and take it for a long walk everyday. The fresh air and sunshine can give you more energy. You also have a chance to clear negative thoughts and focus on your goals.
   
3. Don't think about exercising or diet, just do it.
   
4. Get out of bed early, have a glass of water and use a cardio machine in your home.
5. Buy a cardio machine for your home, if you don't have one, then see 4.
   
6. Eat to live life with the right amount of energy and transform your body. Don't live to eat, especially when you eat junk. Garbage in = Garbage out
7. Never miss 2 workouts in a row.
8. Give away 1 or 2 articles of your fat clothing each week.
9. Buy 1 or 2 articles of clothing which are tight fighting and show off your body each week, If you still look fat in them, keep them around and focus on diet and exercise to start looking better in them.
10. Once 9 is fine, then start socializing more. At night on the town, does wonders to keep your motivation high. You'll realize fast where you stand and where you need to go with your image.
11. Choose friends that will take you higher and higher. Friends that have similar interests. Just because you've been friends with someone for 20 years and they don't share your view or don't want you to succeed for some reason, doesn't mean you have to hang around them all the time and influence you to make poor decisions. Find new friends.
12. Reward yourself. Reward yourself. Reward Yourself. Every time you noticeably start looking better and feeling better, give yourself positive verbal pep talk, then go shopping for something nice !
13. Get a tan. You'll notice so much more changes in your physique as the tan will accentuate your cuts.
14. Walk into an old age home and take a look around. You'll find that some are in their 60s. Prevention is key. When I'm 60, I'll be in my own Rambo movie, doing my own stunts.
15. Whoever says "Working out is not everything in life." is right. It's not everything, but that 1 hour that you dedicate makes you move ahead 100 times more than the person that complains about it. They complain because you look better than they do. Keep a balance, but never neglect your right to a better life.
16. Make it your goal to get a professional photo shoot done.
17. Write down your intentions for the month which lead to your goals. The more details the better.
18. Plan to go on vacation, so you have a reason other than health and fitness to motivate yourself to exercise.
19. Plan to go to a concert and meet the band !
20. Watch an inspiring movie, like "The Secret" or "Never Back Down" or "No Retreat, No Surrender"
    
21. Make an example of what you will accomplish, so that others can follow and be inspired by you.
22. Blog your complete body transformation experience.
23. Take body part circumference measurements every 2 weeks. Keep as a measurement of your transformation.
    
24. Take a front, back and side photo of yourself every 2 weeks. Keep as a measurement of your transformation.
25. Make a Pros and Cons list about exercise and eating healthy. Make Pros and Cons list about not exercising and not eating healthy. Why would you not want to feel and look better on a consistent basis?
26. Write down 1 thing each day that is going to move your life forward. Would you not want to increase your longevity and enjoy a better life ? What you write down is completely realistic.
27. Create in your mind what you want. Believe you deserve what you create. Accept the things that will help you move forward toward your creation.
28. Avoid distractions. A distraction could be a person or event, that pulls you temporarily away from your goals or creations. The best way to avoid them is to ignore or move away from them.
29. Meditate which clears and refreshes your mind and allows you to continue to focus on your goals.
30. Plan to get naked more often. Seeing yourself naked can surely motivate yourself to get in shape faster and stay in shape. Don't be afraid of your skin !
31. Don't think of the problem for too long. Thinking of the problem wastes time. You should be thinking of the solution and benefits that it will bring into your life. Make a decision to act on your solution.
    
32. 
    

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