Blood Type Diet: Is it the diet for you?

The blood type diet has been around for many years and just like the Paleo diet; many are for it and many are against it. I  just happen to be one of those who are for it. Why not consume a diet that’s for your specific blood type? But you have many individual who feel it isn’t inclusive enough for the average person. Welp, this diet is good for the beginner who needs a place to start.

The blood type diet was founded by Dr. Peter D’Adamo. Within his book (EAT RIGHT FOR 4 YOUR TYPE) he informs the reader of the relationship between your blood type and the different dietary choices that will help the reader live healthier. He argues that if one uses the individualized food options, for your specific blood type for eating and living, it will help you start a healthier lifestyle. This is all due to chemical reaction food has within your blood stream.  The blood type diet not only helps with weight loss, it can also help you avoid common viruses and infections associated with your blood type. Your immune system produces antibodies to protect you from antigen. Each antibody is design to attach to specific antigens. When the body recognizes an antigen it then produces more antibodies to attack it. When the antibody attaches to an antigen this is called agglutination. When agglutination occurs the body then can dispose of that antigen that can be potentially harmful to the body.

This is when agglutination and eating for your blood type come into play Each blood type has many different characteristics that allows it to eat, digest and assimilate food. Type O’s typically have strong stomach acid and powerful enzymes that can metabolize pretty much anything. Type A, B, and AB must be careful in their eating habits due to them being more susceptible to certain diseases and infections. Each blood type has a list that’s very beneficial and a list to avoid. The main reason for avoiding certain foods based on your blood type is due to protein molecules that they contain.

Am I saying you should eat strictly for your blood type ? No. But I do believe, based off of numerous studies, that this is a good way to start dieting. Each blood type has a bunch of food one can eat that many people LOVE! But then there is that list to avoid. If you’re like me (typeB) ice cream is a big NONO! And I LOVEEEEEEEEEEEEE ice cream. So part of me died on the inside when I saw that my blood type has an issue breaking down lectins. But then I sat back and thought of every time I ate ice cream and how I felt afterwards. What I’m trying to get at is if you know your blood type def check out the list of foods and can eat and foods to avoid. Try to pay attention to how your body reacts. But this diet, in my opinion is a good way to start your diet/healthy eating journey. Try it out and remember eat everything in moderation because you will get sick of some of the foods. Trust me! I know firsthand!


If you would like more info on your specific blood type don't hesitate to contact one of us!


Ideal Times to Eat when Meal Planning

Best Times to get in your Meals! 


Meal One: Between 6:30a-7:30

First Breakfast, depending on goals, High Fiber or High Protein w/Black Coffee 


Meal Two: Between 9:30a-10:30

Second Breakfast w/Black Coffee, depending on goals:

Protein/Fiber ( Weight Loss ) 

Protein/Carb ( Weight Gaining ) 

Protein/Carb/Fiber ( Weight Maintain ) 



Meal Three: Between 11:00a-12:00p Healthy Snack


Meal Four: Between 12:30p-1:30p Lunch

**Follow diet towards goals** 


Meal Five: Between 3:30p-4:30p Healthy Snack


Meal Six: Between 6:30p-7:30p Dinner

**Follow diet towards goals** 


After 8p watch carb intake or just no carb! Strictly protein or protein and fiber.

Wil Rob


Waist Training vs. Waist Trimming

With social media being a big part of today’s society and having access to celebrities lives pretty much 24/7, looking like them has become a thing. From the Kim Kardasian’s to the Amber Rose’s having a flat stomach, big hips and butt is what most women desire. Is it from the attention men give them? Or do we want to become more desirable in general? Who knows, but what I do know is waist training has become a very popular fitness trend. We see these celebrities “working out” with corset like waist trainers on, and one can only assume, they have their shape due to wearing waist trainers. As a fitness professional with clients asking if they can train with one on or if it’s a good idea, my automatic answer is NO! But as fitness professional I always have to back up my answers with research, so my clients don’t leave me for someone who will let them do whatever to make a quick buck. What I do tell my clients is there is a better alternative. Buy a waist trimmer! Most want to know what the difference is, and the difference is within the name itself. Waist training is training your waist to look a certain way, whereas waist trimming is trimming your waist down. I know I know I know why not train your waist since we train specific body parts to get bigger or to tone it up and what not. There is a BIG difference with that. When training your glutes, for example, do you use anything to assist in making your glutes bigger, rounder or toner? NO so why use something to make your waist smaller? Yes as females we hold onto water, and bloat very quickly on a regular basis. And if it’s that time of the month, forget about it! LOL As a female I completely understand what the issue is. Especially with the way society is forever putting the pressure of having a certain look to be more desirable.


Waist training is a quick fix, like detox teas. Most people argue that wearing corset like waist trainers will rearrange your organs. There are numerous articles out of doctors reporting sittings of organs being rearranged due to waist training. I just wish there were more research and studies out to back up the reasoning behind it. Yes, it’s VERY obvious as to why organs are being rearranged but as a millennial we need more!!!!! With the little research that is out, they do show the effects of certain organs being crushed. Sooooo, I’m going to give you a little anatomy lesson real quick.  With waist training your ribs are being “crushed” Now when your ribs are being crushed they have to go somewhere. Where do they go? They went into your kidneys, liver, stomach, and your upper intestines. If these organs are being crushed what might happen? Well it is something similar that happens to some females, while they are pregnant. Some will start getting symptoms of heart burn, gas, or in some extreme cases esophagitis. Now do you want to be dealing with all that trying to get an hour glass shape?! I hope not!


Anyway, my main issue with waist training is that it redistributes fat and it only last but for so long. Yes it does make your stomach flatter, who doesn’t want that? But does it last? Nope! Yes there are many different types of waist trainers besides the corset style but using anything that is going to modify your body without you really putting in that work, isn’t going to give you lasting results. Which is where having an alternative comes into play.


As I stated earlier, as a fitness professional, I can’t write off what my client want. Yes I have to take their needs as priority but I also have to give them what they want as well. So suggesting a waist trimmer isn’t a bad idea. Waist trimmers are an elastic band that you put around your midsection to sweat more. I personally use waist trimmers myself before a powerlifting meet when I want to get rid of that extra water weight to make weight. Waist trimmers are harmless if not used excessively. I like this idea better because it’s putting less stress on your body and its aiding in helping your body do something it naturally does, SWEAT!


With the way females have this constant reminder of how we should look, most will try to look for the easy way out. Would I automatically recommend one of the two choices from above? No. I would recommend researching a good and reputable trainer, and changing your diet.


Now I know we all see those IG post saying “Abs are made in the kitchen”. Those post are 100% correct! Changing up your diet will help speed up the process of getting a flatter stomach. For one you can’t out exercise a bad diet. Doesn’t matter what you do in the gym, how many detox teas you consume, or how tight you make your waist trainer, you will not achieve the flat tummy you want. Yes going to the gym will give you a great start to getting the results you want, but those results won’t last. Getting the right nutrients into your system to support what you’re doing physiologically is what is more important.


I know, I know changing your diet is going to be hard, trust me I know. But slowly making that transition, doing your own research, and speaking to your trainer or a nutritionist will benefit you in the end.


Timing when to eat is something a lot of people have an issue with. Most of us don’t have time to eat breakfast in the morning or are so busy throughout the day that we forget to eat and end up over eating in one sitting. I would recommend meal prepping when or if you have the time. For one it’s cheaper, two it’s a good way to start healthy eating. Preparing at least 2-3 meals a day for the week plus a snack for each day will help. Studies show that, on average, it only takes 21 days for something to become a habit. So if you’re consistent for that time frame you’ll be good to go.


Healthy eating? What do I eat? Now, knowing what to eat is a very important factor. Since I’m not a nutritionist I’m not going to tell you exactly what to eat. I can only recommend a few things.


First and foremost, breakfast is very important and we hear his all the time. But why? Well for one, it is what kick starts our metabolism. It’s also what keeps our blood sugar “afloat”. Skipping breakfast could lower our blood sugar levels. Lower blood sugar levels then sends signals to our brain saying we need sugar, which is probably why on these days you end up going to the vending machine at work getting a can of soda or catch yourself trying to decide which candy bar or chips you want to eat before lunch. A study, published by the journal, Obesity, have shown that eating breakfast regularly is correlated with weight loss. So grabbing that granola bar, packet of oatmeal, or that banana will be a good start for the healthy eating lifestyle. Having protein, good carbs, and vegetables is something good to start with while doing your own research or until you speak to a nutritionist. For example baked/grilled chicken, brown rice and broccoli. I’m going to list some good sources of protein, carbs, and veggies.


            Chicken breast

            Ground beef/turkey (95% lean)





            Brown rice

            Sweet potatoes

            Legumes (beans, quinoa, lentils, etc.)








            Brussel sprouts.


Getting that flat tummy is going to take a lot of work on your end. If your life is like most people today, then we are always stressed out over something. Most of us binge eat to help. I am 100% guilty of this! Finding that healthy binge food or dealing with your stress a more healthy way could be the first step. Pairing that up with the right exercise program will put the icing on the cake! HA! But on a serious note, do your research before getting involved in anything that may have a dangerous outcome. Using a waist trimmer to aid in you getting that flat tummy will work in your favor way as opposed to using a waist trainer. Remember you won’t get those lasting results without having a good diet and getting into the gym to sweat it out! But most importantly talk with your healthcare provider before starting any fitness routine.


Deadlifts, What does your Leg day look like!

I've recently ran upon a great article about my favorite exercise and Im here to share it with you!! The Deadlift! 

Click Here for more info! 

Best Fat Burning Foods to Lose Fats for Men & Women

 Michele Smarty

Michele Smarty

Most of the time, people eat healthy meals and work out passionately. The pounds start to drop off. You were feeling more toned just as you had hoped. But besides these efforts, shouldn’t you lose the fats? The amount of extra fats stored in your body is just pushing it towards danger. Maybe most of don’t know about fats. How fats increases in your body? What percentage is good for you? This article will answer most of your questions and will also guide you about fat burning foods.

— Michele Smarty

Coach Dew Fitness Boot Camp!

Come with me to support my boy @coachdew out here saving lives! Check the info below👇🏾
Weworking training camp is back!

2016 is the death to all excuses and inconsistency. Start now and live a healthier lifestyle. I'm offering a FREE high intensity training class focusing on: losing weight, building a stronger heart and challenging your mental toughness. The beginning of redemption never worked this hard. I hope to see you soon.

When: January 30
Time: 1pm

Where: 939 8th ave 10019 New York, New York. Room 2A(Ripley grier studio)

Price: FREE(donation)

Sign up now! the link is in my bio

In Good Health
Coach Dew

The Steam Room.. NOT Hook Up room

A steam bath is a holistic health treatment, geared toward extracting impurities from the body using heat. It differs from a sauna, in that its effect is brought about by the use of wet heat as opposed to dry. The ceiling of a steam room is intentionally made to a point that allows condensed moisture to flow down the walls instead of dripping onto patrons. Traditionally, steam room walls have been constructed using some type of ceramic or stone. However, the porous nature of these materials provides a breeding ground for bacteria, mildew, mold and various parasitic organisms. For this reason, hybrid models have been developed. The hybrids are fashioned from less permeable materials, and can self-sanitize at the end of each day.

Total Body Workout

The Busy Man Workout

Maturity lends a man many benefits, but waning testosterone and a slowing metabolism aren’t among them. Neither is a stressful schedule and the frazzled mind that you develop as a result. This workout addresses all four of these midlife issues by combining a series of core-building, big-muscle movements into an intense, calorie-torching, 30-minute circuit. Do it three times a week to build muscle and burn fat in the most economical way possible. Don’t bother counting reps—you crunch enough numbers at the office. Instead, do as many of the first exercise as you can for 30 seconds, rest for 15 seconds, and move on to the next. Once you’ve completed the circuit, rest for 2 minutes and begin again. Do three circuits total.



Weekend Fitness Challenge!!!



The Burpee BurnOUT! 

Going from a pushup to a jump and back to a pushup again—like you do in the burpee—hammers nearly every muscle from head to toe. And since working multiple muscles in a high-intensity, explosive way takes a lot of energy, you feel spent after just a few reps. That's what makes it The Most Badass Exercise for Burning Fat

But instead of resting to regain your composure, Sam Stauffer, an expert trainer for Men's Health Thrive, wants you to pop up and perform a lateral shuffle—demanding coordination from your tired muscles. “Since we don’t move side-to-side all that often, the lateral shuffle will challenge your body in a way your not used to, making it a lot harder than it sounds,” he says.

You'll do the lateral shuffle first in the beginning in order to prime the pattern, but since there's no rest, you'll just bounce back and forth as many times as you can between the two moves, Stauffer explains. 

Switching back and forth between pure power and something that takes a little bit of thought will really tax your entire system. "It's similar to playing a skilled sport in the 4th quarter. You're exhausted, but you still have to perform."

Fortunately, you won't need 60 minutes on the clock to get this effect. Stauffer flew through 3 rounds of this muscle- and mind-challenging duo in just 1 minute and 26 seconds. 

Try it, and let us know if you beat his score in the comments below. Click Link for me! 

Fix Your Fuel Crisis

You've heard the fitness and nutrition "experts" talking (but not working) as they hang around the weight machines force-feeding unwitting victims with advice. "Dude, if you want to bulk up, you need to wake up at 3 a.m. and chug a protein shake!" "Fill your fuel belt with energy drinks-you'll sprint twice as fast!" Less often heard are the ideas of actual sports nutrition researchers, who work hard to uncover the scientific truth. Pay attention to them, and you'll reap big benefits. Once you separate the hard data from the flabby fables, you'll fuel yourself to achieve personal records, greater gains, and a whittled waistline. Watch out for these myths.


1. If you hit the gym hungry, you'll prep your body for maximum fat loss
Some research suggests that if you exercise while your blood sugar and carb levels are low, your body will suck energy from fat reserves. "This is because the body is low on energy and it will need glycogen to function further," says Dr Kanika Malhotra, senior nutritionist, Healthcare at Home, New Delhi. The key to stoking your fat furnace is managing insulin. Low-glycemic foods (apples, peanuts, peaches) cause your body to release controlled doses of insulin, providing you with a steady stream of energy. High-glycemic foods such as rice, dates, cornflakes and potatoes cause insulin to spike, which can stimulate fat storage.

Fuel Smart First build a base: "Two and a half to three hours before a hard workout, eat a low-glycemic meal of carbs, protein, and healthy fats such as quinoa, chicken, avocado," advises Malhotra. Then, 30 to 45 minutes before you start, grab a low-glycemic, 150-calorie snack, such as almond butter on a wrap or yoghurt with granola.

2. Eating energy goo during a short workout is the best way to fuel it
"Just as a car needs gas, similarly your body needs the right amount of nutritional fuel as well," says Malhotra. If you didn't stick to your fuel-up plan earlier in the day, goo may help. According to a 2013 Sports Medicine review, consuming carbs during a 45- to 60-minute high-intensity workout (such as a series of stomach-churning supersets or intense interval drills) may enhance your performance by helping you fight fatigue towards the end of the workout. But there's a better strategy: eating carbs before exercise prevents your body from tapping its protein reserves, says Malhotra. And it helps you power through your entire workout-not just the finishing stages. Fuel up beforehand, and your brain will be less likely to cry uncle.

Fuel Smart 
Fifteen minutes before a hard workout, consume about 30 grams of easily digested carbs. "However, limit foods that are high in dietary fat such as fast food, eggs and cheese because they take a long time to digest," she clarifies.

3. When it comes to muscle building, it's Whey or the highway
Nutritionists' long thought that you needed all nine essential amino acids to build muscle. That's why lifters scooped up whey, a cheese byproduct that has a full set of amino acids and can be turned into powder. "Due to its strong amino acid profile and ease of absorption, it is arguably the most popular sports nutrition supplement," adds Malhotra. But a 2013 University of Tampa study found that men who lifted three days a week for two months showed similar gains in muscle growth and strength whether they ate whey protein or rice protein powder after workouts. Rice protein isn't complete, but it contains what are now considered the three most important amino acids: leucine, isoleucine, and valine, with leucine as the main driver of muscle repair.

Fuel Smart
"The bulk of your protein for bulking up should come from food sources for the added nutrients.
Try tossing whey, egg, rice, or pea powder, which all deliver the amino acid trinity, into your shakes," recommends Mumbai based Bashira Khatri, nutrition advisor and lifestyle expert. A 2:1 carb-to-protein ratio helps you absorb amino acids.

4. Antioxidants patch damaged muscles, so load up!
Exercise can produce free radicals-rampaging molecules that may hurt healthy cells. So a pill loaded with free-radical-fighting antioxidants repairs the wreckage, right? "Antioxidant supplements might do you more harm than good," says Khatri. A 2014 Norwegian study found that amateur athletes who took an antioxidant-and-vitamin supplement for six weeks reduced their endurance training efficiency compared with athletes who took none. In another survey of 2014, Spanish scientists saw similar effects in sprinters.

Why? Antioxidant supplements may block the formation of energy-producing mitochondria.

Fuel Smart
Antioxidants may still protect you from heart disease and cancer. "The best type of antioxidant is highly debatable, but the most researched and readily available are the vitamins A which is found in all red, yellow and green fruits and vegetables and vitamin C found in all citrus and sour fruits," says Malhotra. We suggest two to four servings of green vegetables, two to three servings of starchy vegetables and legumes, and two to three servings of fruit daily.

5. Creatine supplements are good only for serious body builders
The benefits go beyond the bench press: Taking creatine may improve speed-training performance, aerobic activity, and perhaps even neurological function, according to a 2012 study review in the Journal of the International Society of Sports Nutrition. Why the aerobic boost? The study notes that creatine may raise blood plasma levels and help you use oxygen more efficiently. It's true that your body already produces about one gram of creatine a day and that you ingest additional creatine in animal proteins. But your diet may not be consistent from day to day, so supplement for a constant supply. You'll take in an amount well beyond what you can get from your diet, giving your body a 24x7 fitness boost.

Fuel Smart
After a loading phase of 20 to 25 gm of creatine daily for the time period recommended by the supplement directions, keep taking three to five grams a day. This will help you derive the most benefits, according to the review (Don't worry because years of research deem creatine safe). "Take creatine with carbs because insulin increases creatine uptake," adds Khatri.

Your Friends Are Making You Fat?

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Talk about friends with benefits: If you're trying to lose weight, you'll be more motivated if you surround yourself with friends who are also trying to shed pounds, a new study in the journal Obesityfinds. 

In the study, 288 young adults completed a survey about their weight and the weight of people in their social network (romantic partners, friends, colleagues, and relatives). Overweight people were more likely to have overweight romantic partners—25 percent vs. 14 percent—and overweight best friends—24 percent vs.14 percent) compared to normal-weight people. 

If that sounds familiar, it's because a comprehensive 2007 study found similar results. In that study,  a person's chances of becoming obese increased by 57 percent if a friend became obese; by 40 percent if a sibling became obese; and by 37 percent if a spouse became obese. 

The new research focused on young adults because they're more influenced by social pressure, explains author Tricia M. Leahey, Ph.D., an assistant professor at the Miriam Hospital's Weight Control and Diabetes Research Center and Brown Medical School in Providence, Rhode Island. 

"If your friends expect that you will eat healthy and exercise, this social pressure will likely lead you to eat healthy foods and engage in physical activity," she says. "And sure enough, we found that having more people in your social network trying to lose weight was associated with increased motivation for weight loss." 

The advice is clear: If you're trying to lose weight, surround yourself with like-minded people who have an expectation of healthy eating and regular exercise. 

You can help yourself out more by trying these 15 recipes for weight loss and these tips on eating healthy at any restaurant
Curtesy of Men's Health Magazine  

Why WE need a Personal Trainier

9 reasons you need a Personal Trainer

Exercise is great in any form. Whether you’re lifting weights to get stronger or taking a jog outdoors, you’re doing something good for you and your body — the only “bad” workouts are the ones that don’t happen! That said, certain types of exercise are best suited to certain situations and for those of us with little free time to spare, specific goals to reach or not knowing where to start, working out with a personal trainer is ideal.

Here are 9 ways personal trainers reign supreme when it comes to getting you the results you want:

1. No B.S.
Everyone and their mother seems to have an opinion about fitness. Whether it’s when to stretch, where to train or why a specific technique is best, the opinions we hear about exercise are endless — and often contradictory. Personal trainers are able to cut through the noise and act as a voice of reason. Speaking from a place of education and experience – rather than emotion and fads – personal trainers can offer unrivaled and unbiased guidance on how to reach your fitness goals.

2. Maximize your ROI
Time is money, right? Personal trainers aren’t free (we wish!) and neither is your time. Maximizing the return on your time and money is essential. Personal trainers are the ultimate time-saver. Because they know how to maximize every workout, you’ll get better results faster. While it’s possible to meet fitness goals on your own, working with a personal trainer can definitely reduce the time it takes to achieve certain results.

3. You’ll stay safe & injury free 
With comprehensive knowledge, experience and expertise in fitness, personal trainers teach you the best techniques and the safest way to do them. Proper form is everything when working out, and it’s better to do two reps correctly than twenty incorrectly. When training on your own, it can be very easy to lose track of your form, which is the quickest way to injury.  Even when working out in front of a mirror, your perspective will always be limited. Personal trainers help ensure proper form and execution every time so that you get the most out of each workout and stay injury-free.

4. You are what you eat (and drink)…
Garbage in, garbage out, right? Nutrition is one of the most important factors in how you feel and in determining your body’s response to exercise. We all know that – but it’s a lot harder to understand and implement than just knowing that “I should be eating better.” That means something different for each person based on your body, as well as your weight loss (or weight gain) goals. Though most personal trainers aren’t registered dietitians, they can provide extremely valuable guidance that will make a world of difference in how you look and feel.

5. You’ll get a personalized training experience. Every time.
There’s no such thing as an “one-size-fits-all” ideal workout regimen — different techniques and training styles work better for different people. Even common exercises can be ineffective or harmful for individuals with certain body types or injuries. Personal trainers are “personal” because they tailor exercise programs to meet your individual needs and circumstances. Working out alongside a trainer gives you someone to communicate openly with and provide real-time feedback. The result is an exercise program that evolves as your body progresses.

6. You’ll stay on track
When you decide to work with a personal trainer, you suddenly have another person to keep yourself accountable and make sure you keep training. While it’s easy to come up with excuses to skip a trip to the gym, it’s much harder to come up with valid reasons to actually cancel an appointment with a personal trainer. Factoid: Four out of five gym memberships in the US go unused.

7. [Insert Cliche Motivational Saying Here]
Seriously though – we all need some external motivation. Knowing when and how to provide it is critical. When working out just doesn’t seem worth it, a personal trainer will be there to remind you that it is and why. When you’re tired and want to quit, a personal trainer will be there to support you so that you stay the course and get the results you want. That expert encouragement can make the difference between reaching your goals and giving up.

8. You’ll be supported
The path to reaching your fitness goals will inevitably be lined with bumps along the way, both mental and physical, and having an expert on your side makes the journey much smoother (and a supportive significant other never hurts either!). When confronted with transforming your body, a host of anxieties can run rampant, whether you feel overwhelmed, unconfident, intimidated, confused or all of the above. By guiding and supporting you every step of the way, a personal trainer can alleviate such anxieties. Exercise can elicit strong emotions, and personal trainers are there to talk to and comfort you when such feelings arise — consider them therapists for the body and mind!

9. What plateaus?
Following a regular workout routine isn’t easy, but even those who manage to do it aren’t set for life. Oftentimes, people with an established exercise regimen find that after a while they don’t reap the same benefits that they used to and their progress plateaus. A personal trainer is the perfect person to help you take your body to the next level.  Your trainer will amp up or modify your program to keep getting you the results you want. Fitness is a journey, not a destination, and personal trainers make that journey as dynamic and effective as possible.


Make sure to Follow this blog at For Great Info and Motivation!!! 

Detoxing is Everything?

I've been hearing a lot here lately and on the streets that people are strongly into detoxing. I don't know if its a new trend or just something people are into. Detoxing the body services many purposing but detoxing has it's pros and cons. I've done it many times trying out new and innovative ideas just to better myself. I strongly advise that once you start, please STICK TO IT! And once you have completed your detoxing please follow up with healthy eating choices. 

Click link below to see top 10 ways to detoxifying your Body!