Train With Jay

Top Ways on How to Stop Binge Eating – Never Binge Again {2020}

Stop Binge Eating
17 Jul

Binge Eating

Binge eating is not an easy subject and affects people across the world. Many of my clients ask me questions like “How can I stop binge eating?” “Why do I binge eat?” “Why Can’t I stop binge eating?” There is one thing I can tell you for sure, YOU ARE NOT ALONE.

For those who are new to my page, I would like to give you a brief background about myself. My name is Jay and I have am a former competitive figure athlete. I have been a personal trainer for 17 years as well as a Marketer for just about 13 years.

I was born and raised in New York and still reside here. Growing up my eating habits were pretty normal. Being raised Filipino my meals were generally Filipino food. One thing I can honestly say is that my parents always made sure my meals were balanced. All my meals were portioned with protein, carbs, and fats. My mother always encouraged eating fruits and vegetables and we rarely had junk in the house, when I say rarely I really mean rarely. It wasn’t until high school did I really realize what Gatorade was, Ruffles, Cheetos, etc! But even then I still knew how to eat in portions, food never affected my daily life. I ate when I was hungry and stopped when I was full.

Fast forward a few years later and I realized how much I admired my favorite singer in the whole wide world’s body! Can you guess who? I’ll give you a hint.

I was super intrigued by how shapely her body was but not really sure on how to achieve such a sculpted physique. After months of research and investigating I came across a plethora of health and fitness forums. I was overloaded with information that diet, this diet, macros, calories, micros, supersets, cardio, lifting. You name it I came across it. I absorbed all the information like a sponge.

Once I was comfortable I really started to experiment with different types of training and diets. When I say EVERYTHING WORKED, I really mean EVERYTHING WORKED. My body was responsive to anything and everything I tried. I was young, most likely overfed, and had the energy of 10 men!

So what happened? It became an obsession, I could never ever be muscular enough, lean enough, strong enough, or fast enough. Mediocre was never an option. That mindset found bodybuilding or should I say bodybuilding found me. Looking through the divisions and what the athletes had to do to get there was mind-boggling. I read Janet Jackson’s diet and said: “I wonder why it’s not as intense?” It wasn’t until later I realized that everyone is an individual and different things work for different people. Some can work with minimal effort and get great results, others have to suffer like crazy! (We will get into that in another article).

A few years before I even started to compete I already had been through a few “bulks” and “cuts”. So I was sure competing was for me. I would see the fads come and go, kind of like how things are now. BUT one thing remained the same. HARD WORK, WORKS! As you know that is one of the mottos I live by. You can never fail with working hard!

Obsessive Eating

Jeanice Cabale
2011 Bev Francis Atlantic States

It’s hard to look at these pictures sometimes and realize the sacrifices I made to get like that. I mean don’t get me wrong I enjoyed the process! But like I said sacrifices had to be made, packing Tupperware everywhere, carrying a cooler, measuring every morsel you put in your mouth, meal prep, not eating out, 3 hours of training a day while still trying to keep your relationships in tack, and a full-time job. Still, want to compete?

For me, This is where it all changed. LIVING LIFE ON a food scale. Now realize this was all before apps were the hottest thing around. My Fitness Pal was in its beginning stages, you would either write down your diet on paper or go on the computer and track your food there. I feel sorry for the generation nowadays that look and stare at their phone all day to make sure their “macros” fit. I didn’t think I’d ever stop using a food scale. To me it was life and I would be this doing forever. Packing my food scale on vacation, going to places that only had “clean food” was the norm. It was quite the disaster for years, I had a hard time admitting to myself that I had disordered eating. I had one thing off my diet, and that was it! It was ruined! To me, that meant to go ahead and binge eat! It became out of control eating for a day and sometimes a weekend. I would find ways to justify it, I would always say something like “I deserve this.” or it’s just this one time.” Boy, was I wrong. This went on for years.

Binge Eating at Night

This became a ritual, the weekend came and all I could think about was eating all the yummy goodness that was forbidden during the week. It was junk on top of junk, stuffing as much as I could down my throat, asking my friends and family to go out and eat so I wouldn’t feel guilty doing it alone. I would find reasons to justify why I was eating soooooo much.

After I was done during the day, I would start binge eating at night. Again, justifying how strict I was during the week. I said to myself “Am I stress binge eating?” “Is it impulse eating?” All I know is that had to stop!

Stop Binge Eating

Easier said than done. It took me years to stop. Eventually, I got tired of living off macros, starving and watching other people have fun. If I want something, honestly. I’ll just have it, no guilt. Counting macros made me crazier and very unhealthy. I’m not saying you shouldn’t count macros, at this time in my life it’s just not for me. With all that said here are ways you can stop binging.

1. Eat What you are craving

Embrace Your Craving and Stop Binging

Overcoming binge eating may take a while, but embracing your cravings may be just what you need. Have some snacks during the week and see what happens. You may be surprised that your weekend binge gets less and less as time goes on. I know this may seem hard to fathom but recovering from a binge is a lot more painful on the mind and body.

2. Don’t Be an Emotional Eater

Emotional Eating
Don’t Emotional Eat!

Before you grab that bag of Potato Chips ask yourself the question of “Do you really want it?” or are you just emotionally eating? I know when my cycle starts I tend to pick on things because my hormones are out of control. Then all of a sudden two weeks later it’s like me appetite never existed, Strange huh? Not really. Being a female we go through phases in our cycle where our body can eat more, exercise more, and put on muscle. CRAZY! But then there is the other half of our cycle where our body needs to move more and eat less before we put on fat. I digress. Point being, think before you snack.

3. Drink Water

Water can help prevent binging
Water Can Help Prevent Binging

Are you serious? Drink water? I used to never believe this, but after trying this, it actually works. If you want to get a little crazy, you can drink seltzer and maybe add some lemon. If you drink enough TRUST ME, you’ll get full.

4. Go for a Walk

Are you walking your 10,000 Steps?
Are you walking your 10,000 Steps?

Many know I preach 10,000 steps a day! CLICK HERE to read my article on “10,000 Steps – Does it burn fat?” and which Step Tracker to purchase!

5. Talk to Someone

Talk to Someone

Keeping yourself busy and talking to someone can stop your mind from thinking about binge eating. Seems strange I know! The more you keep yourself occupied the less you are to run and grab and cookies. Deep conversation keeps your mind busy, have you ever wondered when you are focused you don’t eat? Yeah well me too. I can go hours without eating and sometimes the whole day!

Binge Eating Help

Every day can be a struggle when it comes to food, I have been there. If you feel alone, trust me when I say “YOU ARE NOT” You are beautiful no matter your shape, size, race, gender, etc. FOOD DOES NOT MAKE YOU! Please feel free to comment or contact me here if you need a helping hand. 🙂

Stay Strong – Jay

Aztec Clay Mask for acne – {Before and After Pics}

15 Jun

Click here to watch the Full Video on Aztec Clay Mask for acne – {Before and After Pics}

Indian Clay Mask

Is this Aztec Clay mask all that it is cut out to be? I was wondering too. See what happens in 30 days and if my skin changed for better or for worse.

READY TO GET THAT SKIN BEAUTIFUL? Click here to contact Jeanice for more info!

Building the Best Home Gym

Building the Best Home Gym
04 Apr

Exercise Equipment – What?

Stuck at home? Gyms are closed, summer is around the corner and there is no squat rack or dumbbell in site. So what do you do? Build a home gym!

Now, I know everyone does not have room for racks of weights, exercise balls, machines etc. But the world of functional training and small gadgets still exist!

Exercise Bike

Stationary Bike
Stationary Bike

Exercise bikes are great to have in your bedroom or your home gym. Where ever you decide to place it, this is definitely a great piece of equipment! I know you are not exactly riding down the coast, popping wheelies or jumping over benches but it is a great piece of cardio equipment if you cannot get outside.


Fun times on a Treadmill!

Yeah not the funnest piece of equipment for your gym at home, but if you are looking for something that is low impact this does the trick. Remember how I mentioned 10,000 steps in a previous post? Well this baby can help with that. It is more movement than actually exercise which is great on the body, low stress and relaxing. Don’t get me wrong you can run and do sprints but you can also take a brisk walk or warmup/cool down as needed.


Strides on the elliptical

You may not be a big fan, but something like this can benefit if you have older people in your house, light impact and good on the joints. For whatever reason my parents and aunts/uncles are really into this piece of workout equipment. I just stare at it and hang my towel on it.

Smith Machine

Now this piece of equipment may not fit in everyone’s home gym but if you are lucky enough to have a garage gym, you are in business! Make sure to be careful when you squat, dead lift, etc with caution…People are watching ;).

Weight Bench

Weight Bench
Home Gym Weight Bench

This is a good add on (obviously). Whether it’s chest, legs, back, shoulder whatever! This is an awesome piece of equipment. You can also implement cardio with a bench. Step-ups is a great exercise or maybe perhaps abs? There are tons of activities you can do with this little number here.

Resistance Bands

Resistance Bands
Resistance Bands are great to use at home

One of my faves. These really do not hurt to have, unless you fling it like a rubber band then we are in big trouble. There are many resistance band workouts you an do! Click here to checkout my Youtube Video to see what I mean. Bands are great or a full body workout.


Building the Best Home Gym

I’m sure you are not surprised. GASP! Shocker…These to me are always the bread and butter of a sculpted physique. I recommend these always. Dumbbells are so versatile and just an overall physique builder.

Are you ready to build that home gym? Contact Jeanice if you need recommendations.

Disclaimer: This site contains affiliate links to products. We may receive a commission for purchases made through these links.

Working Out When Sick (Updated 2020)

Working Out When Sick (Updated 2020)
05 Mar

Even if you feel like you want to jump over hurdles and squat 4 plates, Trust me when I say we are all your cheerleader when it is laziness that is holding you back from your goals, but there are times when activity is doing more harm than good. Unfortunately, you are just going to leave the squat rack and Starmill alone.

Working Out While Sick

Working Out While Sick
Working Out While Sick

Health always comes first, Although we cannot control when we get sick. We can for sure do our part in preventative measures.

Rest seems to be something that is overlooked for whatever reason. I get it #nodaysoff, not really. Your body burns fat, grows muscle, etc while at rest. So rest just maybe what the doctor ordered, but sweat may be what the body needs. You should know your limits. You know your body the best.

Whether you are sneezing, coughing, or full-on fever, learn when you should hit the steel — or if you are better in your adult onesie, with the blanket over your head in bed, remote in hand, and all the flu and cold medicine that butt of yours can handle. Oh! Don’t forget your water!

You have allergies or a cold

These two unfortunate situations have very similar symptoms, listen and pay attention to how you feel before stepping out.

Exercise is usually OK if your symptoms are all “above the neck.” These signs and symptoms include those you may have with a common cold, such as a runny nose, nasal congestion, sneezing or minor sore throat.
Says Edward Laskowski, M.D.

The symptoms listed above should all be fine when wanting to train. You may want to consider lower intensity or movement not necessarily benching 305 for reps.

Now if your hacking up a lunge then it is probably best to quarantine yourself until you are better. You are 100% contagious for the first few days of your cold, so if you want to do the right thing – you would stay home.

Stomach Virus or Flu

The dreaded stomach virus/flu. No one and I repeat no one wants this or wants to be sick in general. If you are thinking of working out while sick then you definitely do not have the stomach bug and or flu! Being contagious is well gross to most people, do everyone a favor and stay home!

These two aliments have similar symptoms, so be sure to monitor how you are feeling. In any event listening to your body is key. When you are feeling somewhat normal and you know you are no longer contagious.

Be good to your body. Take it slow your first day back, you will be tad weak and may have lost some strength. That is all perfectly normal.

Is being sick holding you back from your goals? Contact Jeanice to reach your goals today!


The Best diet after the Holidays 2020 Edition

The Best diet after the Holidays 2020 Edition
04 Jan

The holidays officially end Jan 1st in the dieting world, the holiday binge is long gone. Now what? Should I do cardio? weights? change my diet? Take classes? Your mind gets filled with ideas you see FREE this FREE that. 1000 calories burned. So what are your next steps?

Here is the best answer, READY? Do whatever makes you happy. That easy right? Not really. A sound program with weights, cardio and diet tweaks will help get that holiday weight gain off…oh and a little effort and hard work.

Below are some of the best tips (in my opinion at least) to clean up your diet after the holidays:

Accept that you binged over the holidays and move on
The Holidays are a time to kind of not care.

1. Realize it’s OK that you ate too much during the holidays

I stress to my clients that it’s OK that MAYBE you did eat too much, So what? embrace it and move on. Realize the holidays are 1 month out of 12 months of the year, It did not take you a month to lose weight (if you have been on a calorie restricted diet before), A month sure as hell won’t get you chubby either. Spend time with your love ones, eat, drink and be merry! NOW I have heard cases where people eat plate after plate, day after day and the weight piles on…Now yes that can be a situation for fat gain! The holiday’s although is a month, it’s not a month straight. You have a few days here and there where you can indulge not all 30 or 31 days.

2. Get your diet in order

Get your diet in order

This is where it gets tricky, there are so many approaches! Tracking macros is great when you are a beginner, but once you have the gist of it, tracking is not necessary (unless you are in contest prep).

So is macros the best diet after the holidays? Paleo, Vegan, Vegetarian, who knows? The diet I find best to work is the diet you can see yourself eating for the rest of your life. It can seriously be as easy as the popular IF (Fasting) where you set a time limit to when you eat, eliminating soda, having 2 donuts instead of 3. SERIOUSLY, whatever works. Stick with one plan for at least 8-12 weeks and really asses the progress, giving up after a few weeks don’t do anything but leave you more frustrated.

Fine what works and stick to it! For a custom plan, contact me here.

Get Moving Again

3. Get Moving Again!

During the holidays moving less and eating more does happen. It happens to everyone! So don’t beat yourself up because of it. The worst thing you can do is stop movement all together. I know it can be hard to get back on the horse after numerous days off from the gym, eating a lot of yummy goodness and overall just a feeling of laziness. If you need to start walking just to get you back up, I say go for it!

I know I preach walking all the time, walking will burn calories and it’s more movement than exercise. I can honestly say I walk EVERY morning for at least 30 minutes, if its too cold get a treadmill, walk around in a circle, clean the house…You can get that movement in. No excuses!

4. Aim for Whole Foods

Aim for Whole Foods

Whole foods are more satiating , one ingredient foods I like to call them. Whole foods have health benefits (which you should always be aiming for). Macros are great sure, you can fit in treats. But you want to aim for food that mostly benefits the inside not necessarily your aesthetics all the time. I like to see the quality before I see the quantity of anything.

I want to preach over and over again just because you look good does not mean you are healthy on the inside and vice versa. 6 packs do not equal healthy.

Small Steps when it comes to dieting

5. Small Steps

Don’t go into your diet plan and eliminate all carbs, only eat fruit, no meat, food only before 6. Go at a snails pace, remember it’s a marathon not a sprint. Stick with a plan for 4-6 weeks and re-evaluate your progress.

Ever hear the quote the faster you take the fat off the faster it will come back on? To some degree well that is true. You don’t want to approach fat loss fast. Take your time and do it right. I see it time and time again where people will starve themselves, do crazy amounts of cardio, take all the fat burners and by the time they need to lose that last bit of fat they have NO WHERE TO GO!

Eat when Hungry

Are you really hungry? or just eating out of boredom? Seems like the more I speak to people the more I hear “I eat out of boredom.” Weird but not really. When times like that arise find something to distract you. Read a book, take a walk, drink some water and really evaluate if you are truly indeed hungry. Is it just a craving? Is it that time of the month? Did you see it lurking out of the cabinet? Is it staring you in the face? Or all of the above?

I noticed when I am extremely busy food is not even a thought. There are days when I barely eat and other days when I feel the food is just NEVER ENOUGH! as if a hole in my stomach just appeared there and there is no way the food is entering my belly. Food is great and you need it to perform well, think, function and give your body the necessary nutrients. But make sure you are always eating for a purpose and not just out of being bored.

Don’t get me wrong I have been there where the bag of chips has become my best friend and then I wonder why I have the worst stomach ache known to mankind…All I am saying is this, mindless eating happens. Just try and be more mindful.

Happy Diet 2020!

Are you ready to start your 2020 goals? Contact Jay for a more custom plan.

Total Body Boot Camp

Total Body Boot Camp
16 Dec

Your own Personal Total Body Boot Camp

New Years is coming but don’t want too long! Jeanice is holding an Introductory Boot Camp! This is a One on One Total Body Boot Camp!
3 Boot Camp Sessions for just $99…This is a one time offer with a FREE one month diet!

Jeanice can come to you or you can meet her at a private gym! Whatever makes you feel more comfortable!

What does this Total Body Boot Camp Offer?

Where is this located?

This Total Body Boot Camp is customized to fit your needs, your likes and your fitness level. If you have injuries, we can modify, if you have diet restrictions, we can find something you love! The diet and training should be challenging not TORTURE. The workouts are never the same, always intense, and continuously changing so your body is always burning fat!

These total body boot camps keep your body guessing so you never get stagnant.

The Total Body Boot Camp Meal Plan

The diet is based on your needs like stated above, FOODS that you will LOVE to eat. No food is off limits here, portion control, hunger cues. moderation and a little science.

Like we stated we can come to you or a private gym in Glen Cove, no overly crowded places, not tons of people hogging equipment, just you and your trainer.

Are you ready to get in the best shape of your life? Click here to email Jeanice now.

Best Protein for Vegans in 2020

Get your vegan protein in with veggies
24 Nov

How do Vegans get protein?

The age old question. Honestly it’s extremely easy if you put in the effort just like any style of eating. Vegan protein is actually very easy to get in, from shakes to broccoli, beans etc there is no reason why you should not hit those requirements.


What? Did you say broccoli?

Take a look at this beauty below. So do you really need meat? That is the age old question. Protein for vegans is just as easy as getting in protein for anyone not vegan. Get your veggies in people! The thing also about broccoli is that it is very high in nutrients and that is what you want in a food. Nutrients will give your body what it needs to fight sickness, have good vision etc. I say broccoli should be on the top of everyone’s list, saying your belly can handle it.

Broccoli has more protein than beef per 100 calories.
Thank You Vegan Street


Beans another staple of vegan diets! You can do plenty with beans! and let me tell you one of the recipes I eat daily is quite delicious.
Rice Bowls! I usually use a little white rice, (well take a look at the image below)…oh and add avocado. Healthy fats for the win!

Beans are high in nutrient and provide a ton of fiber

Beans are good for your heart!

Soy Products

This is debatable by many, BUT moderation is key…Tempeh is one of my personal faves! Tempeh bacon? Can you say nummay? Here is actually one of my favorite recipes. Enjoy! The Trader Joe’s Tempeh is my jam!


I love me some seitan, especially seitan tacos…I try my best to switch things up and Upton’s brand of seitan is amazing. The taste will be a little off at first if you are a meat eater, but I promise give it a go for at least a month and see how you love it.

Nutritional Yeast

If you’re a cheese lover, this is definitely a great alternative! I like to sprinkle the Nutritional Yeast on everything! tofu scrambles, etc. This is good to supplement your protein regimen…I also love rice bowls! and this is a superb trick to make it more delish.

So there it is! Easy peasy lemon squeezy!
Are you ready to get your protein in? Email Jay here for more info on vegan protein.

(Side note : As an Amazon Associate I earn from qualifying purchases.)

Top Ways to Break through your Fat Loss Plateau 2020

Stretch it out and relax to break through your fat loss plateau
27 Oct

Struggling to lose those last 10lbs? Maybe even 5lbs? We have all been there (I know I have). So you probably have read every article, tracked every macro, dropped calories, increased activity etc…Still no results. WTF? Your solution is right around the corner. Below are MY TOP ways to break through a fat loss plateau. Keep in mind, different things work for different people. Okay, Jay…Shut up! On to the ways to break a plateau 2020!

Eat More for fat loss
Eat More!

Eat More

That’s right I said it! Your metabolism may have taken a hit. What I suggest is to bring your calories back up to maintenance for 7-10 days and take notice of your progress then. If your weight still stays the same try another 7-10 days and then reassess from there. I also suggest eating foods that are filled with nutrients an digest well for you. Don’t go eating Cheetos and boxes of cereal, listen I am all for the occasional indulgence and this is the perfect time to do it…But this is not a free for all eating contest. Sometimes refeeds and or cheats do work but I think a well deserved diet break is even better!

You have to remember you just cannot keep lowering calories. The body is a moving target, your metabolism changes over the years. You probably have noticed some years you can eat a lot more and some years you eat a lot less.

The problem is that most people do too much too soon. (Not good). I always say it small changes have the biggest results.

Cardio is not always good for fat loss
Kick the cardio habit!

2. Drop cardio

Try cutting cardio in half for again 7-10 days (you can combine Step 1 along with this method or do them separately.) Sometimes the body needs a break. Pushing the body further does more harm than good. If cutting cardio in half does not work, try stopping cardio completely for 7-10 days and see how the body responds. I know this is taking a step back, but trust me it will benefit you in the long run. An overly stressed body (and yes cardio is a stress) is not optimal for fat loss. Doing more is not always a great idea! Talk about backfiring, give your body the needed rest. You will realize it was probably what you needed. OR if you are a cardio queen, try dropping the intensity down a bit….WALKING is a great way to help this! Walking is low impact and has done wonders for my physique.

Try a 30 minute brisk walk instead of the stepmill or any other cardio machine. The reason I recommend walking also is because it is a low stress activity and or movement. We all know too much stress halts fat burning! OR set a timer for every hour, walk around for about 5 minutes and and in 6 hours! Hey you got thirty minutes of movement…I’ll most of my clients that have desk jobs that they need to move, the body is not made to be stationary.

Fitbits, Apple Watch, Step trackers they all work if you use them. These little devices for sure can keep you accountable. So if you are looking to get low stress movement and cut down your cardio, these devices can help tremendously!

Eat to burn fat
Eat when you’re hungry man!

3. Stop tracking macros

Tracking macros obviously helps, but sometimes your body needs to get back into the rhythm of eating when hungry and not trying to fill numbers. There are pros and cons of counting macros, but we will leave that for another day and time. Take babies for example, they cry when they are hungry and if they are full they stop eating. Use hunger cues to fill your needs. I can honestly say this worked out the best for me. It took me a bit to listen to my body. The first few weeks were tough but the fat started to come off. I was truly shocked when I stopped counting and calories and macros how my body shifted.

When you eat when your body truly needs it, that is when the magic happens. I think when we start with macros we overthink the process…just be easy for a few days and see what happens. This is definitely not an overnight process.

Sleep is a vital part of fat loss
Sleep is a vital part of fat loss

4. Sleep and add more rest

What? I never realized how much sleep effected my progress until I actually started to sleep more. My state of mind was totally different, fat loss at that point became effortless, my joints felt better and just an overall feeling of wellness. So get your sleep in! Sleep is vital #sleepislife. I also use, magnesium and help this process, Magnesium is not needed but it is something that I recommend. I recently started using CALM…READ MORE ABOUT IT HERE.

But really rest is crucial for progress. You can only go for so long being sleep deprived and overly tired. Make it a habit of getting at least 7 hours of sleep a night, if you can try for the good ole eight or 9 hours. Even try to take a mini nap during the day…A twenty to twenty five minute power nap really helps! Trust me I have been there…

Be accountable for fat loss
Be Accountable

5. Be Accountable and Honest with Yourself

Have you been really sticking to the plan? Tracking macros, doing all your cardio, sleeping 7+ hours a night? When fat loss is the goal or any goal, being consistent is key. The results will come, that I can promise you.

Tracking at times can be rough, I encourage you to listen to your body. Hope all this fitness, rest, move less, eat more helped you out and did not confuse you. If it did, I am soooo sorry! You can always reach out to me personally and I will be happy to help!

Are you ready to break past that plateau? Contact Jay for more ways to break through your fat loss barriers!

(Side note : As an Amazon Associate I earn from qualifying purchases.)

The Ulitmate Healthy Fast Food List {2020}

Healthy Take Out Options
14 Oct

Healthy Fast Food Options

If you are like me and constantly on the go, searching for healthy fast food options or healthy fast food restaurants is always a challenge. Luckily for you, I’ve been to quite a few fast food joints and was able to make very healthy choices (or close to it). Always err on the side of caution when going to fast food places or anywhere that is take out. Preparing your food is something I ALWAYS recommend because you know what you put in it. I am not saying don’t ever eat out, but if you do have specific goals in mind there is always that chance that the calories can be off. Remember not everything is a low-calorie fast food option but healthier option. With that said,

Below are some of my recommendations while on the go for Healthy Fast Foods 2019-2020/

Taco Bell Power Bowls are a great Fast Food Option
Taco Bell Power Bowls are an amazing fast food option.

Taco Bell

I know what you’re thinking, we aren’t ordering Meximelt’s and Chalupa’s and just holding the cheese. We are making a conscious effort to pick the best of the best of this menu. You’ll be quite surprised that the bell has really stepped their game up! and has made a high protein fast food option! Here is what I order.

Power Menu Bowl

Depending on what time of day it is, I either leave the carbs in or out, add more or less fat, etc. I tend to get rid of the cheese because my belly can’t really handle it, I up the guacamole and make a delicious meal! P.S There’s a vegetarian version as well! The meal is packed with protein, good fats, and power-boosting carbs! What’s not to love. A win-win for all!

Shrimp and Broccoli good for a lean fast meal
Courtesy of

Chinese Takeout

I am a creature of habit and my go-to is steamed shrimp with broccoli, I know lame! I get the garlic sauce on the side with white rice. Once again, I consume the rice-based on how I am feeling or what my current goals are. Shrimp are high in protein and broccoli have an amazing list of benefits. Remember nutrition is key here, don’t skimp on your veggies! If anything try and get two servings of veggies a day, trust me your insides will thank you later. If broccoli is not your thing, there are always mixed veggies, snow peas, bok choy, string beans, etc that will help you get your fiber in.

Or you can always opt for brown rice instead of white to get that extra fiber in! I personally think brown rice is gross and taste like cardboard (not that I have ever eaten cardboard) But it can be a better alternative if you are lacking fiber in your diet.

McDonald's Salads are Yummy and a great fast food option
McDonald’s Salads are Yummy and inexpensive

McDonald’s Salads -Healthy Drive-Thru at Finest

If you’re a meat-eater these salads have quite a bit of protein in them! So score for you, I generally take the mix-ins out and leave nothing but the chicken and greens. Fortunately for me, I am a plain eater and the basics work really well for me, BUT if you’re a macro counter then….more power to you. Add and subtract macros as needed…I find McDonald’s in recent years has made a conscious effort to bring in better and higher quality meals. There really is not an excuse to eat unhealthy at these places because of the plethora of options they have for the customer! Bonus, it’s a CHEAP HEALTHY FAST FOOD! and a healthy fast food lunch!

Sushi although pricey, is worth it and you can pick it up in a pinch!
I’ll take the whole Sushi Boat, please!

Sushi or Rolls

In a pinch, you can get rolls made (Nigiri make take a bit longer). A healthy combination of protein, carbs, and fats! I get a mix of Rolls and Nigiri always! I tend to go for the salmon and tuna for both Rolls and Nigiri due to the Omega-3 benefits! Win-win situation here! Again, quality over quantity…Don’t go shoving rolls filled with cream cheese and that are deep-fried down your guzzle. The basics never seem to go wrong 🙂 Sushi nowadays depending on where you go can be relatively cheap or cheaper. Use your judgment here, obviously as stated above you want quality.

Tuna and Rice cakes are extremely inexpensive and something you can prepare quickly!
Tuna and Avocado, Fast and efficient

Rice Cakes and Tuna

Not exactly fast food, but you can run into the supermarket rather quickly pick up any rice cakes and some packed tuna. You can pretty much find a plastic fork anywhere and top those rice cakes like so…This is something I actually do often. The reason I LOVE this fast-food option so much is that you can control EXACTLY what you are eating. All the nutrition info is right on the bag…Also if you are feeling spicy, add some avocado to that bad boy 😉 Healthy fats for the win! I know this is not exactly a fast food option but it is quick lol. Also now that tuna comes in sealed pouches it is a lot easier to just drop it in your bag instead of slinging that can of tuna around with a can opener :).

Burger King

Burger King's Chicken Sandwich is a great healthy fast food option!
Burger King is the King of them all with this Chicken Sandwich

Ever crave a grilled chicken sandwich? Yeah me either. The chicken gets tough and dry, a good thing for us Burger King solves our problem! Burger King’s Chicken Sandwich is a great healthy fast food option! Ditch the mayo! Unless you are counting macros then go ahead and leave it in :). I definitely do not see anything wrong with mayo but the calories do add up quickly. Instead maybe just add ketchup and ask for mayo packets so you can control how much goes on. Plain food for me always seems to work the best, salt has always been good enough. I know weird and boring but effective.

Going out to get food can be a tricky situation most of the time unless you are eating a FREE MEAL. Don’t fret this does not have to be tricky! Hopefully, these recommendations will help you make better choices while grabbing a quick meal or even sitting down for lunch! Happy fast food!

Are you ready for these fast food options out?
If you have any questions on how to pick and choose what to eat at any fast food option, email Jay here.

Does Walking 10,000 Steps a Day Burn Fat?

Are you walking your 10,000 Steps?
25 Sep

10000 Steps later, I lost 10lbs…Really? Well I am sure it is a combination of things. One thing I can honestly say is that aiming for 10,000 steps can be difficult for some people. But if 10000 steps is your only goal its easily attainable.

There are many devices that can make your life a lot easier, below are my

Top 5 recommendations (Step Trackers)

iPhone's are your best friend for counting your 10,000 Steps
iPhone’s are your best friend for counting your 10,000 Steps

1. iPhone

or your cell phone in general – OK! Don’t act like you don’t have one. In the health part of your iPhone, (not too sure about the other devices) you can see how many steps you have taken through out the day. On how to use your iPhone health app, click here.

If you use Samsung, here are some apps you can use to count steps. I do not use Samsung so I cannot personally suggest a great app.

letscom Tracker great for 10,000 steps

2. LETSCOM Tracker

It’s inexpensive, and not only does it track your steps, it tells time (duh), has an alarm, ab inactivity reminder, email, text and phone call notification are just a few of the amazing features of this amazing gadget.


  • 【Daily Performance Tracking 】Tracks your full-day steps, calories, distance, and active minutes; get to know your progress to your goal on the tracker screen anytime or check history data and data reports in app
  • 【Multisport Management & Connected GPS】Records your activity data in up to 14 sports like running, walking, riding, treadmill, fitness, yoga, and etc.; use your smartphone GPS to see real-time pace and distance
  • 【Call, SMS & SNS Reminder】Stay connected wherever you are, and organize your busy life with a smart watch that reminds you of incoming texts, calls, social messages, e-mails and more
  • 【Built-in USB Plug】 Built-in USB plug for charging; take bands off the tracker and insert the built-in USB plug into a USB charger for charging; 2 hours charging enables up to 7 days playing
  • 【Warranty】We provide quality products with 12-month warranty and prompt customer service; inquiries and questions will be answered within 24 hours
Count your 10000 with the Apple Watch
Apple Watch is an amazing every day watch that will help keep those steps in check.

3. Apple Watch

No need for an explanation on this bad boy! If it is in your budget, grab it and never look back. The Apple watch has way too many features and will always be a great buy.

Are you a MsFit? If you are count your 10,000 Steps
Are you a MsFit?

4. MsFit Flare

MsFit has a few different versions of this tracker, this tracker is connected to your smart phone so make sure to always have it close by or you will miss some steps. The reason I personally like this tracker is because it is fashionable, and some of their trackers even look like jewelry!

FitBit is small but Powerful for step counting
FitBit is small but Powerful

5. FitBit

Along side the Apple watch this is one first smart watches to hit the market, you cannot go wrong with of the innovators. It is sturdy, durable and a monster of a watch (if that makes sense)…Ok, It’s just an awesome tracker.


  • Better measure calorie burn, understand resting heart rate & more with 24/7 heart rate tracking and a battery life of up to 7 days (varies with use and other factors); Charge time (0 to100 percent) 2 hours
  • Choose from 15 plus exercise modes like run, bike, swim, yoga, circuit training and more, set a goal, and get real time stats during your workouts to see how you can keep getting better
  • Automatically record time spent in Light, Deep and REM sleep stages and see activity trends, health insights and personalized guidance in one place with Fitbit Today
  • Swim proof and water resistant to 50 Meters so you can track swims and wear in the shower; We do not recommend wearing Charge 3 in a hot tub or sauna; Also connect to smartphone GPS for real time pace and distance during outdoor runs and rides
  • Stay connected to your day with everyday apps for weather and more and get call, text and smartphone app notifications on your wrist; Small wristband Fits a wrist between 5.5 to 7.1 inches; Large wristband Fits a wrist between 7.1 to 8.7 inches
  • Radio transceiver: Bluetooth 4.0

(Side note : Make sure your phone is on you all the time, or your steps will not be tracked.)

Along side my regular exercise I made it a priority to get in 10000 steps a day. I would look at my watch through the day, (not obsessively of course) but just to make sure I was moving. MOVEMENT is what is important here, you can choose to break it up as you wish. I noticed when I was consistently moving the steps would rack up rather quickly. An easy way to get your steps in is to wake up maybe 10-15 mins early and clean your house, you don’t realize how much effort goes into moving from each side of your house dusting your furniture.

Top ways to get 10000 Steps in

  1. Take the Steps
  2. Get up from your desk every hour and take a lap around the office.
  3. Park further than usual
  4. Take the long way home
  5. Walk around while on the phone
  6. Vacuum daily (speaking of, I should do that now.)

So back to the important part, does walking 10000 steps a day burn fat, ultimately yes! But 10000 steps a day is just a tool in the tool box, for sure it does increase your NEAT (I’ll save that for another article). Your body is doing more than it is used to. As humans we are meant to move, not sit around watch MTV all day.

Remember this is just one part of the equation, your diet has to be in check, lifting has to be made a priority and cardio may still need to be done.

Are you ready to get in 10,000 Steps a day? For more info on how I get my steps in email me here.

(Side note : As an Amazon Associate I earn from qualifying purchases.)

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