New Year – New Start – New Goals –

Wow…2012 is already 16 days deep…UNREAL! I don’t know about you but I am super stoked for ALL that is in store for the next 12 months…As most of you know I am in a little bit of a competition with Chunk, Big House, and Big “S”…well, apparently somewhere between the holiday parties, the vodka tonics, cookies, carb loaded foods, Christmas, and New Years I failed to keep you all updated on our progress…if you call it that?!

Being that I am fairly disappointed in myself with my eating habits the past month. Yes, that is right I am CALLING MYSELF OUT and I am asking YOU to keep me accountable…ya Digg? As of New Year’s Day I was up 4 lbs from the start of the competition! Having said that I am ON my SHOW MODE DIET and weight will be falling off! Lucky for me I was able to get workouts in and stay fairly lean for gaining weight…body fat is probably still around 9.5%

Here is the GOAL AGAIN BUT BETTER              

I am def in the mood for a killer month as I just kicked off the opening of Chi-Town Boot Camps Woodstock two weeks ago and already have 15 members with a goal of 35 by February 15th!  If you are in that area and want a killer workout, nutrition, and cardio….check us out! We have found our home at 110 Irving Ave Unit B (Behind ACE Hardware) and hold boot camp Monday, Tuesday, Thursday, Friday at 5am, 6am, 9am and 7pm (5:30pm Friday)! Saturday at 8am and 9am! We have some absolute Rock Stars already and excited to grow the family!


Now, the competition! I have to say I am impressed with the boys…they have kept to the plan and as much as the holidays derailed some progress they are back on their A game and ready to rock and roll. So, I am just going to go ahead and quote them from their past messages!


“Good to hear from you guys I was hoping no one quit. Week 5 was a really good week. Haven’t really compared photos from beginning but I am definitely getting stronger.  The  holiday temptations are over after we take our last trip back to Woodstock. Week 6 was a little tougher as I got an infection in my knee! The knee is on the mend but not quite 100% yet. Friday was not better as I  woke up with a wonderful case of stomach flu or food poisoning. That too is about gone today.  Weight is back down to 156 today but was up to 158 late last week. I am ready to crush these next weeks so be ready boys cuz The Big House is coming!”

Neck 14.75
Chest 36
Belly 30
Waist 30.5
Hips 37
Bi 11.5
Tri 10.75
Quad 19.75
Calf 15

BIG “S” – “Hey boys, Sorry I did not get an email out last week, I was slammed at work.  I was in the same boat as you guys ( looked a lot like Chunk’s pic). I got back in the swing and this week and I should be able to rock the last 6 weeks. I got pumped up last night because when we started this program I could only do 3 pull-ups ( yes I was able to do 15 in high school) and now I can knock out 8 with no floor help. Small victories!!!  I hope all is well. Been chugging along week by week and my weight this morning is 219. I got slowed down last week with a back problem, but should be back to normal this week. I don’t have measurements yet because I was home alone all weekend. All us married guys should know how rare that is. Anyhoo have a good week Great Game Packers and GO GIANTS!!!”

Neck-15 1/4″
Bicep- 16.1/4″
Thighs-24 “

CHUNK -”Sorry fellas, been getting my sh*t handed to me at work.  Onlyable to get in about 3 days this a week, but should be able to get some quality time in the rest of this week and next! I have a couple questions for our Sensai-
1. Steam rooms after a workout – good, bad, indifferent? 2. Coffee – same? I attached my most recent picture for you to get a little extra motivation!”

Weight:  215

Neck 17.5
Chest 44
Bicepts 15.5
Belly 39.5
Hips 42.5
Thighs 23
Calves 16.5

MANIMAL HERE – Just wanted to touch on a few things before I post my progress as I flip the switch from relaxed eating to SHOW MODE – IN IT TO WIN IT MODE – BEAST MODE!

Chunk, I am a big fan of the dry sauna pre and post workout. I like the warming aspect of it before for a few minutes to get the blood flowing, sweat going, high body temp = high heart rate = more fat burn! It is a great way to loosen and stretch out the muscles you are about to break down. As far as after, it is a great relaxing way to end a great session. Helps release toxins from your blood and sweat out any excess water or sodium you might be holding. Some might even say it is a great to flush out that 1.75ml “Glass” of wine you guys always seem to have! I’m just sayin…lol! As for coffee…HELL YEAH! I am at Dunkin Donuts everyday getting my coffee to start my day! Just careful with the cream and sweetners…I prefer milk and sugar over all of them! Just not over kill…moderation. Too much of anything IS NOT good for you! Well…I can think of ONE thing we ALL agree on that there is always room for! I believe it fit into BIG “S” request for additional cardio sessions…lol! Ya dig?

Okay, now…BIG “S” you are in the area so you have an INVITE ON ME to take My Chi-Town Boot Camps Woodstock sessions! I better see you there Mon-Tues-Thur-Fri 5am, 6am, 9am, and 7pm! Saturdays at 8am and 9am. I plan on seeing BIG HOUSE there too when he is in town! Big Boyd started up just 13 days ago and as of today he is down 10lbs, my cousin lost 6lbs the first week, and my sister lost 3lbs and probably more this week…so why don’t you come and GET SOME!

Now that I have that out of the way I will drop a little bit of my progress on YOU!

Weight – 202 lbs
Neck – 16”
Chest – 45”
Bicep – 17.5”
Forearm – 13.25”
Waist – 32”
Belly – 33”
Hips – 39”
Thigh – 23.5”
Calves – 15”

Yes, I am about the same as last time I posted measurements! I will give the resason for it as this “YOU CAN NOT OUT TRAIN A BAD DIET!” Truth, I feel like I need to pick it up and do some work these next weeks ahead. Not only am I in a competition with these guys, but I will be doing the Gladiator Assault Challenge on 3/31 and then taking stage in the WBFF to go after my PRO CARD on April 14th! Only thing left to say is….I’m GONNA GET SOME!











SEXY BEAST OUT – For Real I am headed to Cali on Thursday so time to soak up the sun!

7 Snacks That Melt Fat

Here are a few good snack combinations that will fill you up and give your body some of the nutrition that it really needs. Even better news, they are all DELICIOUS

  • Slice one hard-boiled egg.
     Place pieces on five low-salt whole-grain crackers topped with small tomato slices. Add ground pepper to taste.
  • Dip 10 carrot sticks into two tablespoons of hummus. Go the homemade route and whip up this tasty recipe for black bean hummus.
  • Make use of your leftovers: Shred two ounces of turkey breast and place on half a toasted whole wheat English muffin. Place two thin slices of avocado and a large sliced strawberry on top.
  • Cut a small apple into eight pieces. Mix together one tablespoon of natural peanut butter and one teaspoon of honey; spread evenly on each slice. Super easy and you can take those basics with you anywhere.
  • Lightly toast one small slice of whole-grain bread. Cover its surface with two ounces of drained water-packed tuna and top with one tablespoon of shredded part-skim mozzarella cheese. Broil until the cheese is melted. It doesn’t have the weight of a restaurant style tuna melt but it fills you up without loading you with fat and empty calories.
  • Cut one large flaxseed tortilla in half. (Save the other half for your next snack attack.) In a small bowl, mash one-quarter cup of blueberries and sprinkle with cinnamon. Spread one tablespoon of low-fat cream cheese onto one half, then top with the blueberry mixture. Fold it and chow down. This snack will satisfy that killer sweet tooth.
  • Have a quick, colorful salad: Toss three cups of baby spinach, 10 cherry tomatoes and one tablespoon of pine nuts with two tablespoons of balsamic vinegar. If this doesn’t really do it for you try mixing in other veggies like bell peppers or broccoli.

Connect with us on Facebook or Twitter or leave a comment in the box below. And don’t forget to sign up for all of the extra Transformation Spot bonus material on the top of the page!

Woodstock’s Finest Battling It Out!

Hey Ya’ll, I am sorry I have been leaving you all out in the cold on the weight loss competition I have Rocking with my Boys from Woodstock! Well, I had them each write a little blurb about their week so take a peek…some really good stuff!

We will go ahead and start it off with My boy CHUNK…he has already dropped a 1/2 inch on his belly and his weight is down to 215.5! Nice work, looks like the TRUFFLE SHUFFLE CARDIO is paying off…down 2 lbs.

 Here is what CHUNK had to say…
“I was so effing sore by the 4th workout it crushed my ability to get the recommended reps in.  I am feeling revived and ready to get after it again today…watch out BIG HOUSE and BIG “S” – CHUNK is coming for YOU!

P.S. Totally slipped my mind, but my preggers wife made me eat pizza this weekend!”

This moves us right along to BIG HOUSE who tipped the scales at 156 lbs, one pound up from last week! Most the times this is bad, however, he is on a different diet…lean and mean and a little more mass is his goal! Take a peek at what the Big Fella had to say:

“One week in and I feel like I am off to a slow start. Left for Vegas on Thursday morning and got back Sunday afternoon. squeezed in a workout thursday morning before take off. Actually did get up and run down the strip one morning, but other than that standard Vegas for 3 days. Still feeling some soreness from early week workouts and walking from casino to casino. Had lots of time on the plane to read and study the workouts and diets. Now bring on week two, and CHUNKY QB and Big as”S” you guys better be working!”

Big “S” has come to play…as he weighed in at 225 this week…yes, he is already down 8 lbs! Hell yeah brother, I love it. Take a look at what he had to say:

“When you dropped this on me last Sunday the first thing that went through my mind was I have no time to do this with work and the new baby. When I started looking at myself in the mirror I said Big “S” you got lazy, no more excuses. Basicly I want to look good naked. It is not easy to find time to do the workouts, but nothing worth doing is ever easy. My schedule every week is; work from 6:00am to 5:15 when I get home I watch my little princess from 5:15 till 8:00 when My Queen is done teaching violin lessons out of our house. I get my cardio by walking and running my dog Lola every night and she couldn’t be happier to help. I squeeze in the workouts on Thursday, Friday, Saturday, and Sunday. I am sore, but it is a good burn. I am very curious to see if my calves or as you call them COWS will get smaller or bigger from working out and loosing weight. The diet part of the program was an ajustment. I seriously got hooked on sugar and candy bars for a quick pick me up during the afternoon. I can feel my body going through withdrawl, but it is all good. The one thing I have been teaching myself is to drink plenty of water and when it is getting late and I get hungry I drink a glass of water and GO TO BED. When I wake up I am no longer hungry. I am looking forward to wearing all the cloths I have bought and said I will fit in  when I drop the weight. By the way, you can let Chunky QB and Little House that the GIANT is awake and they are going down!”

Now, here is a little something from Yours Truly:

“Wow, back on the wagon to clean eating, insane workouts, and cutting my ROCKSTAR and MONSTER drinks cold turkey. I have had a few headaches every day due to NO caffeine, however, the massive amounts of water have been able to keep them to a minimum. I have been working out with a local high school athlete Timmy Mahoney so it is good to have a young energetic kid to go through this insanity with me. Yes, these workouts I am doing are no joke. Split days of Upper and Lower Body. I perform 1500 reps on lower body day and 1000 on upper body and mix in tababta training between each superset! BEGINNERS probably do NOT want to start here…I could barely move my arms or legs after the first two workouts so it is pretty intense. It will all be worth is when there is an 8 pack and lot so of lean shredded muscle come the end of this competition. I am truly enjoying the prep and the change and looking forward to changes these coming weeks. My weight was 203.5 lbs so I dropped 3 lbs and feel solid. Ready to crush the week and give these three guys a run for their money!”

Before I go, I also received this from one of the guys and chose to NOT post who wrote it, I encourage you all to comment and let me know who you think said it…I was laughing my ass off so I hope you like it too!

 ”Hey Craig, can you please ADD have “lots of crazy sex” to our workouts and resend the documents to us? I would like to post it on my fridge. I appreciate it!”

Is this classic or what? It is true a good healthy session can burn more calories than you thing…I’m just sayin’!

On that note, I am going to sign off and look forward to hearing what you all have to say! This has been a blast and I look forward to the weeks to come.

I will post pix in next post…enjoy and see you soon!

SB Manimal

The results

So here it is……, today’s chili:


Today's chili



-Celery – Raw, 1.5 cup chopped

-Peppers – Sweet, red, raw, 2 cup, chopped

-Peppers – Sweet, green, raw, 2 cup, chopped

-Generic – Red Onion – Raw, 1.5 cup

-Garlic – Raw, 3 cloves

-Beef – Ground, 95% lean meat / 5% fat, raw 1.6lbs

-Tomatoes – Petite Diced, 1large container         

-Crushed Tomatoes (100% Natural), 1 large container (12oz)

-1 can of red kidney beans

-Spices – Chili powder, 3 tbsp

-McCormick – Garlic Salt, 1 teaspoon

-Spice Classics – Italian Seasoning, 1 tsp

The whole recipe nutrition information:

calories   2457,  carbs 309g,  protein 224g,  fat 44g

It serves 6-8 people, nutrition information for 6:

Calories 410,  carbs 52g,  protein 37g,  fat 8g


Wash all the vegetables, clean them and chop them up pretty well ( I use the chopper with the string that I got as my wedding gift-LOVE IT!!!!!!!)

Brown meat on a dry pan, after it’s fully cooked add chopped onion, and cover to simmer.Let it simmer

Put all the rest of the veggies in a pot , add ½ cup of water and let it boil, decrease the heat and let it simmer , add meat/onion mixture, add all the spices and drained beans , and let it cook under the lid for another 25-30 minutes.

It tastes the best next day.

Jamie gave it a B+…….., I can’t wait to cook it again, to see if it tastes the same, or I will try to change it up. Hope I can stick to the recipe.

I will keep you posted!!!



Banana bread turned out great, it was sweet and moist, way better then I thought it would be.

here is the ingredients:

5 egg whites

The ingredients

1 egg yolk

2 tbs of Greek yogurt

1/4  cup of natural peanut butter

1/2 cup of oat bran flower(gluten free)

1/3 cup of powered peanut butter(PB2)

1.5 tbs baking powder

1 large banana

1 cup of mango puree

2 tbs of agave syrup

4 pockets of stevia in the raw

egg whites


Mix all dry ingredients in the separate bowl and set aside

Beat egg whites stiff and set aside as well, combine egg yolk, peanut butter, agave syrup , and yogurt and mix with hand mixer until smooth and creamy, add mango and mushed banana, and blend together.Add dry ingredients, blend until smooth, fold in egg whites and mix in gently.

Bake in 350 degrees until the top cracks and inserted toothpick comes out dry.

Nutrition information:

It serves 10 servings, enjoy!

Total: calories1427 carbs183 fat  49 protein   72
Per Serving: calories143 carbs18 fat    5 protein     7

ready to get in the oven!!!!





Hey Ya’ll, Craig here!


I am writing to you today on DAY #2 of a 12 Week Challenge! This whole idea came about when out of the blue I received an e-mail from a long time friend. He currently lives in Michigan and wanted to get into a healthy routine and on track in his fitness. He asked if I had a minute to send him some ideas on what he could do and gave me a little information about what he had to work with and how much time he had each day! A few days later one of my oldest friends was in town from Portland, Oregon. We met for dinner…okay, we met for drinks at Biaggi’s and he looked at me and said “I need help man, what can I do if I have 30 minutes every day to workout? I need to lose some weight!” We chatted and I said I would put something together for him to get him on track.


I get a text on Sunday morning…it reads “I got fatter this week because you didn;t send those workouts!” That was all I needed, I put together a competition amongst freinds. I decided being that I am about 18 weeks out from a show I would take part in the action…

I sent an e-mail to them explaining the guidelines! Let;s just say they were less than on board 110% as it was a lot more than they bargained for…There are four of us involved and I have decided to give each of us nickname if you will.


WE HAVE  myself aka Manimal


                                                                                                                                                                       My very close and long time friend from Oregon aka Chunk

(He was married in Astoria, Oregon, home of the Goonies)



Michigan native aka Big House,


The Fourth Horseman aka Big “S.”

Now that you have met our contestants, here is how I did this thing…I sent each of them a meal plan, a workout plan, and some motivation aka I needed them to take a picture in their underwear or shorts and send it to me, weigh themselves, and take total body measurements! This will happen every Sunday evening for the next 12 weeks and I want YOU ALL to follow us on our journey!

Monday morning was humorus to say the least…here were some of my favorite texts:

Chunk: “I noticed you forgot to put beer on the meal plan so Big House and I just went ahead and penciled it in”

Big “S”: “I said my final good byes to the vending machines today…”

Big House: Well, it was an e-mail and I think he covered every excuse in the book…

 I am excited to see what the next 12 weeks brings, be sure to check in tomorrow for DAY #3…I will be posting all of our starting weights and measurements!

See You Soon…Until then


Healthy Foods That Won’t Bust Your Bank Account

Eating healthy can be overwhelming simply due to the high prices on most foods with the “healthy” label.  Well we want all of you to know that you don’t have to go broke to eat healthy.  Here are some very versatile foods that are packed with great nutrition.

1. Non-Fat, Plain Greek Yogurt – It’s only $1 per 6 ounce container. If you don’t really like the plain yogurt flavor, Click Here for some tips from Karina on how to add nutrition and sweeten it up a bit.

2. Whole Grain Pasta – Less than $2.50 per pound, and that’s a lot of pasta. The whole grain adds more fiber and protein to your meals and 1lbs can feed anywhere from 4-6 people.

3. Bananas – On average bananas run for about $0.39 a piece. A medium banana has about 100 calories, 3 grams of fiber as well as potassium and vitamin B6.  It’s a great snack on its own or you can add it to your cereal or oatmeal in the morning for a boost of energy and nutrition.

4. Frozen Peas- A measly $2.19 per pound and you don’t have to worry about them going bad and they are loaded with the good stuff. Peas are nutrient-rich legumes. One cup has 6 grams of fiber, 7 grams of protein and more than half a days worth of vitamin A — all for only 100 calories.

5. Eggs - $2-3 per dozen Eggs are not only a terrific source of protein; they also contain omega-3 fats and vitamin B-12 for energy production. And no, they’re not just for breakfast:

More Cheap Healthy Foods Here. 

Connect with us on Facebook or Twitter or leave a comment in the box below.   Don’t forget to download your FREE E-book on the 21 Laws of Fat Loss, Click Here to get it.



Is Happy Hour Making You Fat?

It’s actually good to enjoy the occasional drink but you need to be aware of how many calories you are taking in with your nightcap. Surprisingly enough, having a few drinks can add up to eating an entire batch of cookies and your body wants to store it in the same way. Check out this infographic to find out what kind of damage happy hour can really do.

Do you have any tricks for saving calories during happy hour?  Connect with us on Facebook or Twitter or leave a comment in the box below.   Don’t forget to download your FREE E-book on the 21 Laws of Fat Loss, Click Here to get it.

5 Tips To Tame Your Hunger

We all have long days and busy schedules, both of those things make it hard to stay on a normal eating schedule.  Whn your body get’s thrown off it can result in low levels of blood sugar which usually triggers the dreaded snack attack.  To help you tame your hunger and your cravings we put together this short list.

Drink more H20. Drink two 8oz glasses of water before each meal.  This cal help you feel more full and save up to 60 calories per meal, thats 180 calories a day.

Cinnamon and vinegar. This may sound odd at first, but it actually works as a great salad dressing and both ingredients help control your blood sugar.  This not only prevents cravings, but helps to keep you feeling full for longer periods of time.

Baby carrots for less calories. Orange and green vegetables are mostly water which help to tell your brain that you are full.  They also come with minimum calories so you can eat what you need to feel full without messing up your over all calorie intake for the day.

Go for the sea food. The Omega-3 fatty acids in fish help you feel full for hours which in turn helps you eat less overall.

Go a little nuts.  The mix of fats, protein, and fiber create satiety and control your appetite.  They also help speed up your metabolism by up to 10%.

Sweet and regular potatoes are better than we thought. A new study in the British Journal of Nutrition found RS may boost satiety to help you stay full for up to 24 hours—and eat about 320 calories less per day.

If you have any fitness or nutrition tips to share connect with us on Facebook or Twitter..  Don’t forget to download your FREE E-book on the 21 Laws of Fat Loss, Click Here to get it.


How To Feel Younger And Stay That Way Part: 1

Age is a state of mind. You are as old as you feel. Starting to sound familiar? Most people find those claims hard to swallow. Aging is real and it can be a huge pain in the neck if you let it. What if I told you there are some very easy ways to slow down the aging process. You can feel like you are getting younger as you get older. All it takes is a few smart choices, some discipline, and a bit of work. So to think and feel younger than you are,follow these tips.

  1. Exercise often. Regular exercise will help you build stronger muscles. The new muscles help support your entire body and take pressure off of your joints and bones. Exercise will also help you have more energy throughout the day by training your body to burn calories as energy instead of storing them as fat. So you will have more energy, you will feel stronger, and you will move more easily and pain free, which sounds like a win, win, win situation.
  2. Get more sleep. This is an almost instant way to help you feel younger, better, or more energized. Sleep is the only chance your body has to restore itself. It is also the only true break your brain gets all day. Getting the right amount of sleep can help you feel better on several different levels,so make an effort to get your beauty rest. The best and easiest way to do this is get to bed earlier. If you aren’t willing to miss your favorite show, then maybe it’s time you invest in TIVO or DVR because I guarantee that sleep is worth it.

Stay tuned for more this week!  Don’t forget to connect with us on Facebook and Twitter for more health, fitness, and nutrition tips.


3 Ways Your Diet Is Making You Gain

You have been taking your fitness and healthy eating pretty seriously for quite some time now.  You have probably read every rule and tip on weight loss and nutrition you could find yet, for some reason, you aren’t losing any weight.  Even worse than that, you think the numbers on the scale are slightly going up…  Some of the weight loss commandments you have been following may not be doing you any good at all.  Here are five ways your rules are sabotaging your weight loss.

1. You are skimping on calories during the day to save for your big intake at dinner. You have to cut calories to lose weight, this much is true, but cutting them out during the day may not be your best option.  This technique releases your hunger hormones all day and can throw off your blood sugar to increase cravings.  By the time you get to the dinner table you are ready to eat anything and everything in sight.  Make breakfast your big meal and then try to stay satisfied throughout the day.

2. You have been grazing when you feel hungry instead of sticking to a regular schedule.  Eating smaller meals more often is a sound idea but don’t let your hunger make the decision for you.  Figure out how often you need to eat and when the best times are and stick to a schedule.  Your body will train itself to start burning calories around those times and you will save more over all.  it’s also easier to stick to a plan than just simply eating when you’re hungry.

3. You are assuming that healthy food is low on calories. People tend to eat more of healthy foods even though they contain just as many if not more calories than some junk foods.  You need to keep track of calories overall because whether they are healthy or not they will make you gain weight if you aren’t balancing your intake.

For more fitness, health, and nutrition tips connect with us on Facebook and Twitter.

Click here to download 21 Insider Tips To Fitness Success for free!


Get Adobe Flash playerPlugin by wordpress themes