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Avoid These 3 Diet Mistakes

It’s been said that 80% of your fat loss results are made in the kitchen, so it’s no surprise that DIET MISTAKES are what get most of us off track with our fat loss efforts.

You can exercise hard every single day, but if you are making these 3 common mistakes then fat loss is going to be slow or nonexistent…

Diet Mistake #1: Not Eating Enough Wholesome Calories

Starvation diets simply do not work. Restricting too many calories slows your metabolism to a grinding stop and causes your body to store those precious calories instead of burning them off. 

But that’s not all…

Starvation diets inevitably lead to rebounding with overeating that causes you to gain even more weight. There is a huge benefit to eating the right amount of wholesome calories, spread out throughout the day.

Your metabolism is revved up and fat loss becomes automatic. Of course, these must be WHOLESOME calories and not junk! 

Diet Mistake #2: Not Eating Enough Protein

Protein is important for a variety of reasons, and sadly most of us simply do not get enough protein in our daily diets. When it comes to losing fat, getting adequate protein is a must. 

It takes more calories to digest protein versus fats or carbs, giving your metabolic rate a boost. It’s also essential to supply your body with the dietary protein needed to build and maintain your muscle mass - as muscles increase our resting metabolism. 

Protein keeps you feeling full, boosts your metabolism and prevents you from turning to snacks that are full of fat, carbs and sugars. 

Diet Mistake #3: Drinking Sugary Beverages

One of the BIGGEST diet mistakes that most people make today is drinking sugary beverages throughout the day. Liquid calories add up and stubbornly stick to our waistlines. 

Whether you’re drinking soda-pop, sweet coffee drinks, or alcoholic beverages, liquid calories are habitual and detrimental to fat loss and health.

A great way to avoid liquid sugary calories is to carry liquid stevia with you. Add a little squirt to your coffee or tea throughout the day to please your sweet tooth while avoiding liquid calories. 

Don’t forget that a challenging and consistent exercise plan is half of the equation when it comes to losing weight, getting fit and feeling great! That’s where I come in…

I would love to be your fitness coach. Together we will get you to your goals with my results-driven method.

Simply call or email me today to set up your first workout.

Dedicated To Making Healthy Your Habit,


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Sugar Much?

How much sugar do you eat in a day? Do you know? I challenge you to spend the next 3 days taking notes on exactly how many grams of sugar work their way into your daily diet. The results may shock you.

Becoming aware of the ways that sugar invades your diet is the first step in gaining the control back. Make it a goal to reduce your sugar intake and watch as the weight falls off.

Low Sugar Protein Smoothie Bowl

​​Who says that smoothie bowls must be overloaded with calories and sugar? This smoothie bowl recipe uses frozen cauliflower rice to fill in for some of the frozen fruit in order to drive down the calories and sugars while maintaining the flavor, creaminess and enjoyment!  

Courtesy of

What you need
Servings: 1

½ cup frozen cauliflower rice
1½ inches frozen banana
1 teaspoon Peanut Butter
¼ cup almond milk (or to fill line)
1 tablespoon unsweetened cocoa powder
1 scoop Protein powder

Optional Toppings

sliced almonds
fresh berries
dried fig
shredded coconut​
lily’s chocolate chips (stevia sweetened)​
pomegranate seeds (arils)


1. Place all ingredients in a Ninja Foodi Smoothie Bowl blender or a high-speed blender and blend until smooth. Pour into a bowl and garnish with your favorite toppings. Enjoy immediately! 

One serving equals: 231 calories, 5g fat, 21g carbohydrate, 6g fiber, 4g sugar and 30g protein.

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Mychael Shannon

San Francisco, CA

Can't say enough good things about this boot camp! It has given me more energy throughout the day and has helped me loose weight for my upcoming wedding. Mychael is awesome and I love the people in the class. It's a great workout!
~Lauren S.

Mychael has helped me to achieve goals that I, frankly, never thought possible. I have been overweight since childhood and Mychael has helped me to lose 70 lbs! In the first six months alone, I dropped 50 lbs through a combination of workout and nutrition programs provided by Mychael. I've gone from 40%+ bodyfat to UNDER 18%! Mychael's been a joy to work with - he'll push you but at a pace that is good for you and where you will see great results.

~Daniel C

It's all about getting me motivated... if you are even remotely competitive -with yourself or with others- then this boot camp is perfect. People come in all different shapes, sizes and fitness levels, however, Mychael finds a way to make it appropriately challenging for everyone. There is some routine to the class, but every day we work different muscle groups and do different activities.

For me, the best part is watching the sun rise over the Marina. Breathing in fresh air as I drip sweat instead of sucking in recycled air in the gym. I love this Bootcamp, and enjoy working out with Mychael. I highly recommend it!!
~Colleen M.

We really love your class. You are truly a motivational and spirited trainer. Thank you again for being Fantastic!

~Ben D.

LOVE Mychael’s Boot Camp. HATE the gym. It's an early rise to get out there for your day's workout, but you will realize how much energy you have and also realize how much time it saves. Working out in the evenings or at night keeps me awake anyway. Mychael is awesome. He motivates you to get as much of the workout in, but hey... if you can't finish the last pushup it's no big deal. If I had to do the same workout alone at a gym there's no way I would have as much motivation. I wouldn't even know what exercises to do. Mychael truly encourages you to do your best and I can see the results. Three months after my first class and I'm an addict.

~Sandra B.

I am a procrastinator when it comes to working out but I'm also highly competitive and this pushes me to the limits. Mychael knows his stuff and is willing to correct your form so that you achieve the best results and he really cares about the clients. It is very affordable and over all I feel that I am getting more out of it than I pay. It's only been a few weeks but I feel like my energy level has improved and I am starting to notice changes in my body. If you are a person who has a distaste for conventional gyms then Mychael’s Fit Camp is definitely the way to go!

~Michelle R.

Just wanted to send you a little note to say thank you. We absolutely LOVE your class and are excited about continuing. I can already feel muscles that I use to feel when I had a good workout with my prior trainer! Lol

I know you are probably use to complaining and whining, but we just wanted to say thank you for all of your efforts and guidance!

~Devon S.