How to Become a Morning Person

Make a resolution to stop hitting the snooze button! Stop being envious of your friend who wakes up naturally (how is that possible?), and try becoming a morning person yourself. Waking up early has its benefits: you get more sun exposure, you’ll always have time for breakfast or exercise, and you’ll deal with fewer crowds on your commute if you go to work earlier.

Sleep earlier. It’s hard to stop surfing the web late at night if you’re a night owl, but just keep in mind that everything you’re doing can wait until the next day. Make yourself go to bed earlier, and you’ll be able to wake up earlier the next day.

Wake up a little earlier every day. It might be hard to suddenly get up hours earlier, but if you set your alarm 10 minutes earlier every day, it’s going to be less of a shock to your body.

Eat a healthy breakfast. Energize yourself in the morning with a hearty and healthy breakfast. You’ll be less fatigued during the day and more cheerful in the mornings. If you’ve been living on just black coffee in the mornings, then is it any wonder that you’re a grump early in the day?

Work up a sweat. Doing a bit of exercise in the morning can rev you up for the day. You’ll feel better after your workout, and you’ll be able to attack your work with gusto throughout the day.

Keep the same sleep schedule all week. Don’t mess up your body clock by sleeping in on the weekends. Try to keep the same sleeping schedule you have on workdays to keep the momentum going. Imagine all the things you can do on a day off when you’re up a few hours earlier!

Relax before bed. Don’t watch TV or fiddle around with laptops or gadgets right before you go to bed, because they are shining light into your eyes and maybe even tricking your brain into thinking that it’s earlier than it really is.

Make sure the light around you is not too bright when it’s close to your bedtime. Try not to do anything too stimulating before bed, and instead focus on relaxing activities, like taking a bath or listening to soothing music.

Reward yourself. You’ll have an easier time of getting out of bed if there’s something to look forward to. Whether it’s an exciting chapter in a book or a show you’ve DVR-ed, reward yourself for getting up early. You deserve it!

Committed to your success,

The Fit Tribe Team

Your Exercise Prescription!

Does more exercise equal more results? Not always and many times it can be dangerous and result in injury. Many of us see extremely fit people and the first thing that comes to mind is they must spend hours a day in the gym.

Well, I’m here to tell you that more is not always better. In medicine, much research is done to determine the minimum effective dose. That’s because too little of the medicine won’t provide the desired effect, and too much can be or dangerous, or even deadly.

What researchers look for is the minimum effective dose, and when it comes to exercise that’s what you should be looking for. Too much exercise can lead to injury an increase in the stress hormone cortisol which leads to fat gain. That’s the reason why so many people toil away at the gym yet have little to show for it.

There is an inverse relationship between duration and intensity when it comes to exercise. Fit Tribe’s 30 minute workouts have proven that short intense bursts of exercise, create the biggest increase metabolism and the best results with the least risk of injury.

Losing fat and becoming healthy is not just about working out, it’s a lifestyle. Working out is the cornerstone of that lifestyle, but proper rest and nutrition are absolutely necessary to achieve results.

As I see it, there are four major components to making a health and fitness transformation. That is lasting and permanent.

1. Proper Coaching and Accountability
Living a healthy lifestyle is really achieved as a solo activity. Working out is more fun, safe and effective when done in a group and under the supervision of professionals.

2. Short Duration High Intensity Interval Training
Working out at high intensity for short durations under the watchful eye of experienced professional is paramount in achieving safe results.

3. Nutrition
Nutrition may not be as sexy as that killer ab workout you saw on Instagram, but the truth is those abs were made in the kitchen. Following a proper nutrition program is necessary. At Fit Tribe, we supply dietitian approved nutrition guides, meal plans and a seven day cleanse.

We also offer micronutrient blood testing and dietitian guided and customized meal plans. These dietitian sessions are covered by insurance 85% of time. It’s a new program for us and if you’d like to be one of the first to take advantage of this program, just reply to this email and we’ll get you set up.

4. Mindset
Without the proper mindset you’re doomed from the start. You need to make the decision to make a change to your life, commit to it, and that commitment with others. That’s what Fit Tribe is all about we’re here to help you set a goal and develop a mindset and belief structure that will allow you to achieve it. Both your coaches any other Tribers sweating besides you will help keep you motivated and dramatically increase your odds of success.

So remember guys, it’s not just about the time you spend in the gym. A myriad of factors need to be in place to achieve dramatic results. We’re here to put the pieces of the puzzle together for you. If you’re ready to make a change, simply reply to this email and we’ll get started.

Your friend and coach,


Fit Tribe

Do You Eat These Anti Aging Foods?


Wish you looked a few years younger? Ever hear the saying you are what you eat? We’ll you like like what you eat too! The foods that you regularly eat noticeably contribute to how you look and feel. The next time you’re in the super market take notice what’s in people’s carts. Overweight people tend to have a cart full of boxes and bags, while fit people load up on Veggies, Meats, Fruits, nuts and seeds…

Read on for the anti-aging foods that really make a difference…

More Meat, Please

Like getting your protein fix from meats? If you’re in the market for young-looking skin that doesn’t disclose your age, you’ll be pleased to know that eating meat can help you do just that. Just be careful, because not all meats are created equal.

For increased collagen that keeps your skin tight across your face, Grass fed meats are the way to go. More into fish? Then get your fill of salmon. Full of the amazing omega-3 fatty acids that has been the talk of the medical community for years, salmon helps ward off cancers and improve your circulation, all while giving your skin that healthy glow you want and keeping your skin from getting dry. 

Fruits & Veggies

Veggies should make up the largest portion of your nutrition and fruits are important too but it is possible to eat too much fruit, Eating too many non-starchy veggies is almost impossible. If you want skin that makes people wonder if you and your children are brothers and sisters the produce aisle more important than the make up counter!

What kind of fruits and vegetables can help you out? When it comes to your skin’s health, any fruit or vegetable is useful. Just remember that the more color a fruit has, the more nutrients it holds. The more nutrients, the better it is for your skin! 

A few of the best include the following:

avocados—they provide healthy, monounsaturated fats that help your skin stay well hydrated

oranges—full of cell-hydrating water, vitamin C does double duty by helping create collagen, which keeps your skin plump and smooth

grapes—a particular chemical called resveratrol comes from grape skins and is remarkably efficient at fighting inflammation and bringing the aging process to a nice, slow pace

pomegranates—on top of fighting free radicals, they help preserve the collagen you’ve worked so hard to get in the first place

blueberries—they’re small and full of antioxidants that fight the damage to your skin caused by free radicals, sun damage, and stress

kale and spinach—these and other leafy greens serve to protect against damage done to your skin by the sun, improve your skin’s elasticity (which helps you look younger), and keep your skin as hydrated as possible

cauliflower and Brussels sprouts—they may not look like much, but they’re loaded with antioxidants and reduce your risk of cancer and give your immune system a boost, while cauliflower even works to keep your teeth whiter

If you’re serious about looking younger getting started on a smart fitness program is the closest thing we have to the fountain of youth. 

Exercise is the only proven way to drastically combat aging and to regain your youthful body. In fact, most people are able to regain up to 1/3 of their muscle strength and mass after participating in an exercise program for just a couple of months. Many studies have also shown that seniors who exercise regularly live longer than those who don’t. Isn’t that amazing? 

Call or email me today and I’ll get you started on an exercise plan that’s designed to get you looking and feeling younger than you have in decades!

Committed to your success,


Fit Tribe


Why You’re Not Getting Results (Part 2)

Yesterday we talked about the reasons most people don’t get the results they had hoped for when they join a gym. While your workouts play a huge part in getting fit, toned and feeling awesome, they’re only half the equation…


Yup, I’m talking about your nutrition! Even the best workout in the world won’t produce great results unless you start eating healthy and eating smart. Unfortunately most gym goers don’t know enough about nutrition to make good food choices so they can nourish their bodies, while still burning fat.


The first thing you need to accept is: “you can’t out train a bad diet”


I’ve talked to more frustrated people than I can count who spend hours in the gym, but have nothing to show for it, because they follow it up with bad food choices. They’re under the impression that they can eat whatever they want as long as they workout hard. Unfortunately nothing could be further from the truth.


Does this mean you need to starve yourself with a low calorie diet?



Absolutely not.


In my experience diets just don’t work. Think about your last diet… How long did your results last? If you’re like most people, as soon as you stopped the “diet” you gained the weight you lost back and more. To make matters worse you probably ended up with a broken metabolism, making it even harder to stay lean in the future…




Instead of trying to starve yourself to stay lean, learn to choose better foods so you can satisfy your hunger, while still developing a lean toned body.
We’ll be holding a workshop to go in depth of how each type of diet works, and how you can find a style of eating that you can make a lifestyle soon, but start with these 4 principles and you’ll start seeing results fast!

1. Replace your grains with greens


Mom was certainly right about veggies. Reducing the amount of starchy carbs you eat and replacing them with low carb, high nutrition vegetables like broccoli, kale, cauliflower, etc. will have a dramatic effect on your health and body composition. Remember fat is stored energy and carbs are your body’s first choice as an energy source. If you want to burn fat, you’ll need to take in less energy (carbs).


2. Fat doesn’t make you fat


The biggest health disaster in American history was the low fat diet craze. In decades of reducing America’s fat intake we’ve managed to get fatter than ever…

In the process heart disease and type 2 diabetes have reached epidemic levels. Maybe we’ve been barking up the wrong tree?

For 40 years the low fat, high carb diet was the gold standard, but it’s had a devastating effect on our health. Be wary of anything labeled as “low fat” it’s likely loaded with carbs and sugar that will spike your blood sugar, resulting in the blood sugar, insulinfat storage cycle, that leaves you hungrier and fatter with every meal…


3. Stay Hydrated


Most Americans are chronically dehydrated. This leads to fatigue, a slower metabolism and increased appetite. You body is able to extract water from the food you eat, so when you’re dehydrated your more likely to over eat. Aim for 100 ounces of water a day. Make it a habit to drink 24 ounces of water first thing in the morning to give yourself a head start.


4. Veggies and Protein Rule


Fibrous veggies and protein are the two most important staples in your diet. I’ve yet to meet the person who gained weight by eating excess broccoli and chicken. The combination of Veggies and protein will nourish your body and make you feel satisfied for hours… How long did that “fat pill” Oops, I mean bagel, keep you full?


If you’d like help getting your fitness and nutrition on track, so that you can reach your fitness goals, give us a call or text at 610-536-6350 and we’ll take all the guess work out of getting real results.

Committed to your success,


Fit Tribe

Why You’re Not Getting Results (part one)

Every day millions of Americans hit the gym, 58,000,000 at last count… As someone who’s spent well over 10 years in this industry as a gym manager, I can tell you only a tiny fraction of those people will actually get results… It’s sad but true.

Does this mean you should give up on your goal of a tight and toned body?

Hell to the no!

There are 3 things you’ll need to break out from the pack, and be one of the people who actually reaches their goals and gets to enjoy the feeling of hearing “Wow you look great! What are you doing?”

It’s going to feel so good, but before you get to bathe in the glory of compliments from family, co-workers, you’ll need 3 things:

1. Motivation 

2. Information 

3. Accountability

Once you have these 3 components in place, there’s no stopping you! If you would like my help with all three, just reply to this email, but today we’re going to focus on information. In order to really start seeing results, you’ll need to understand both nutrition and exercise, we’ll cover exercise today and nutrition in part two…

Why You’re Not Getting Results – Exercise

What if I told you that most gyms are setup to generate profits but not results? I hate to tell you but it’s the truth. The best exercises for fat loss are “closed kinetic chain” exercises, these movements put your hands or feet in a fixed position and require you to stabilize your entire body, working your core, and causing you to burn TONS of calories while building functional strength you can use in real life…

Some examples of these super effective movements are: Squats, Deadlifts, Push ups, Pull ups, Bodyweight rows, lunges and lots of others…

However almost all the machines you find in a gym are “open chain” exercises and they mostly involve you sitting down. That means instead of working your entire body, jacking up your metabolism and creating a fat burning inferno, they just work one muscle or muscle group at a time and burn very few calories… Bummer. I think we both know that the answer to your fitness and fat loss dreams isn’t gonna come from spending anymore time on your butt!


So why do health clubs keep packing gyms with equipment they know won’t give you the results you’re looking for? Because it’s easy to use and they won’t have to spend money on staff to teach you the type of exercises that WILL produce results. It’s that simple. Machines are easy to use, look at the little picture and you’re good to go. Just don’t expect much in the way of results…

Now that you know machines are part of an evil conspiracy to line the pockets of gym owners and keep you from looking fit and toned, let’s focus on what DOES WORK.


Metabolic Training

Metabolic training is short intense bursts of exercise, using full body compound movements designed for maximum fat loss, in minimum time.

Metabolic workouts provide superior results to the boring hour long gym sessions you’re used to and only take 30 minutes including warm up, so the excuse you don’t have time is out the window! We use heart rate monitors and a monitor to track intensity and metabolic effect, but you can just listen to your body, work until you’re out of breath, catch your breath and repeat, simple. The system we have in our Tribe locations is pretty sweet though, here’s what the display looks like…

There are lot’s of ways to structure a metabolic workout, but the easiest is to download a timer app on your phone and work in intervals, like 30 seconds work, 30 seconds rest. here’s an example…

30 Seconds On / 30 Seconds

Warm UP

5 Rounds Of:

Dumbbell Thrusters (squat to overhead press)

TRX Rows

Dumbbell Stiff Leg Dead Lifts



This whole workout takes less than 30 minutes and only requires a pair of dumbbells and a suspension trainer, which any gym worth joining will have. You’ll need to learn proper form before doing these, but it’s a small price to pay for reaching your goals. Most gyms will offer a complimentary training session, which you could use to learn these exercises and start doing your own super effective metabolic training sessions today. Just stay off the machines and focus on increasing the intensity of each work interval and you’re on your way to success!

If you’d like us to help you on your journey to your goals and keep you motivated and accountable give us a call or text at 610-536-6350. We specialize in getting maximum results in minimum time and would love for you to be our next success story!

Committed to your success,

Jesse and the Fit Tribe Team





The 6 Worst Items In Your Kitchen…

Many of us like to think of ourselves as people who eat healthy, but we still keep quite a few things in our kitchen that won’t do us any favors in our search for fitness and fat loss.


We all have to be honest with ourselves and understand if we’re surrounded by poor food choices, it’s only a matter of time until those foods find their way into our bellies.

You’d be surprised how many fattening foods you’re still buying and eating. Keep reading to learn the 7 Worst Items inside your kitchen cabinets and refrigerator.

1. Breakfast Cereal

It’s delicious, it’s easy to prepare, has fun names and sometimes it even comes with a prize! It’s food and entertainment!

Unfortunately, breakfast cereal is often jam-packed with extra sugars that will do more to drag you down than build you up for your day. Prefer the flavorless kinds? Even those supposedly “good” carbs will still spike your blood sugar, causing a corresponding spike in insulin and put you into fat gain mode. Don’t let the bland taste fool you into believing it’s health food, they’re one of the most processed foods on the market.

2. Flavored Yogurt

Yes, flavored yogurt tastes much better than its plain peers, but going with a pre-flavored yogurt will instantly double the amount of sugar you consume. Our clients have seen the best results avoiding dairy altogether, but if cutting out yogurt all together is a deal breaker for you, switching to plain greek yogurt and fresh fruit is a much better choice.

3. Microwave dinners

It’s hard to believe how many people rely on frozen TV dinners on a regular basis. If you’re a frozen believer, it’s time to put your health before convenience. On top of frequently lacking all the vitamins and minerals you need for optimal health, frozen dinners often ooze with trans-fats and sodium.

Even the so called healthy frozen dinners are anything but. If you need convenience buy frozen chicken breast and vegetables separately and have some “go to” seasonings to make it interesting. A chicken breast, mixed vegetables and some ethiopian spices sounds a lot more interesting than a meal prepared months ago in a factory who knows where.

4. Packaged Snacks

A wise man once told me “real food grows mold and dies” and if you really think about it, the healthiest foods we can eat, would never survive in your pantry for a month. Chips, Pretzels and every other bag of carb bombs in your kitchen should go right in the trash. Trade your grains for greens and you’ll be amazed at the changes you see in your health and body.


5. “Skinny” Desserts

The word “skinny” is alluring. It’s what many of us want to achieve, and marketers know that. Unfortunately, marketers are not tied to some code of ethics that prevents them from using words that are not factual. What they are tied to is doing whatever it takes to sell more of their product. A great way to do that is to toss the word “skinny” on your favorite dessert item. You’ll buy it, thinking you’ve saved yourself valuable calories, but all you’ve probably done is buy a smaller portion of the same stuff junk!

6. Granola Bars

Enjoyed by healthy hikers around the world, granola bars are the final unexpected bad choice in your kitchen. This one may have you scratching your head when you consider that your favorite kind is crammed with every fruit and nut you can imagine. But read the ingredient label and you’ll quickly see that there is probably more sugar—make that high-fructose corn syrup—than your body can use.

If you’re stuck in a cycle of eating processed crap like this, commit a week to the Fit Tribe cleanse. We updated it this summer and it’s the perfect way to jump start your results and get back on track! This isn’t a crazy juice cleanse where you’ll have to starve yourself, but you will be eating TONS of veggies.

There are two things all healthy people do:

1. Exercise

2. Eat lots of non starchy veggies

Click the link below to start your path to health today!

Click here for your free copy

Committed to your success,


Fit Tribe

2 Weird Fat Loss Tips


Hey Tribe,

Some of the best ways to burn fat are tactics you generally wouldn’t think off, but I’m going to reveal some of the tricks we use to get our clients great results fast. Even when they’ve been stuck for months!

Eat More-Weigh Less…

Could eating more really be the key to losing weight? If you’ve been dieting for more than a week and your results have begun to taper off, having a cheat meal, or strategically overfeeding as I like to call it : ) could be the ticket to getting your fat burning back on track. 

Pretty sweet right? What other coach tells you to go eat pizza and ice cream? 

I know it sounds crazy, but it works in real life. The truth is that after 7 days of a caloric deficit, your metabolism will begin to slow down and just one cheat meal will kick it into high gear! So do yourself a favor a take a break from your healthy eating one day a week, to let your body know you’re not starving to death!

Do Less Cardio…

If your workout sessions consist of spending 30 minutes or more on a treadmill at a steady pace, you’re probably not burning as much fat during your workout as you’d like.

Plus you’re probably bored to death of it! Let’s face it, we all have things we’d rather do than waste our lives on the treadmill…

I’ve got awesome new for ya, you can get way better results from a 15 minute interval training session than you’d get from jogging at a steady pace for 30 minutes!

Not buying it? Oh ye of little faith! Don’t worry I have photographic evidence…


See marathon runners mostly train at a steady pace, where sprinters… Well sprinters, sprint. Go figure : ) 

The result is that on average, sprinters have about half the body fat percentage of marathon runners, in fact they have the lowest body fat percentage of any type of athletes.

And they have to eat like horses because their metabolisms are so jacked up!

Here’s how you can incorporate interval training into your routine:

Start with a 4 minute walk to warm up

30 Seconds Sprint

60 Seconds Walk

Repeat 10 times and then cool down for 5 mins

There you have it, if you’re stuck in a rut these two tips could be just what the doctor ordered…

Committed to your success,


Fit Tribe

Cinco de Mayo Guacamole

Cinco de Mayo usually means people like to plow through chips & dips and drink a few too many cervezas. Then they end up digging themselves out of seven layers of guilt.

I can help with at least part of that with the unbelievably good (and healthy) guacamole recipe.

Many still do not know that avocados are incredibly nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals and some of the healthiest fats on the planet. This is a dip you can eat guilt free smile emoticon

Here is your Cinco de Mayo Guacamole:


3 large ripe avocados
1 large shallot, finely chopped
1/4 cup fresh cilantro, finely chopped
1 clove garlic, minced
1/2 of a jalapeno pepper (optional), finely chopped
1/2 of a lime
salt to taste

Scoop the avocados into a medium bowl and lightly mash with fork Add shallot, cilantro, garlic, and pepper if using. Mix in evenly with avocados using fork to mash any lumps. Squeeze the juice from the lime over mixture and continue blending until smooth. Add salt to taste. Cover and refrigerate for one hour.

And instead of chips try using jicama, cucumber or other sliced veggies to dip.

It’s full of flavor and won’t wreak havoc on your waistline.

It’t really that simple! Now you can make festive Cinco de Mayo it even better with this crazy good guacamole.

As always, let me know if you have any questions!


PS: Be sure to share this page!

Want Abs? Here’s the secret…

A toned, lean stomach is the ultimate sign of a fitness plan that’s working.

It’s also one of the hardest things to achieve.

It’s time that you forget everything you’ve heard about how to sculpt your abs. The truth is that crunches simply won’t give you a six-pack. Ever.

This is the oldest myth in fitness and it just won’t die… You’ll have better luck finding a Sasquatch or the Lockness monster than you will trying to get abs from crunches… It just ain’t gonna happen.
I’m talking about the spot reducing myth. Here’s the truth: training one area of your body will not specifically burn fat from that area.

Even those who have heard that spot reducing is a myth often still train as if it is true. So here’s the hard truth that you need to face: Doing crunches will not magically make your tummy shrink, it will not cause your muffin top to melt away, and it will not give you washboard abs.

Only burning a bunch of bodyfat will expose that toned tummy hiding under there…

The secret to great abs is a combination of fat burning metabolic training and clean eating… Especially clean eating.

Pretty simple right?

Let me ask you, is your current routine getting you closer to your goal?

Ask yourself these questions…

How many times per week do you exercise? 

If you answered with anything less than 3 times a week, preferably more, then that’s the first thing getting between you and streamline abs. What is a fat burning workout?

A fat burning workout out could  be described as a crazy metabolic fat massacre! It’s got a nice ring to it huh?

In other words going hard for 40 minutes, using exercises that challenge your entire body! You could spend 2 hours on machines and get zero results, or get off your ass and bring it, to actually get results… Your call.

If kettlebell swings, deadlifts, trx rows and sled pushes are not part of your workouts… Cancel your gym membership, fire your trainer and and give us a call… Seriously, I shed a tear even thinking that there are people who don’t deadlift.

That’s sad… Like those Sarah Mclachlan kitten commercials sad : (

Do you eat clean?

What you eat is going to have the biggest impact on your waistline… The combination of effective workouts to jack up your metabolism and smart nutrition is the key to success, but you can out train as bad diet…

Do you even know what you’re eating?

My first step with a new Triber is to have them record what they eat for a few days. It tends to be a real eye opening experience when they actually see EVERYTHING they eat. We tend to have selective memory when it comes to nutrition.

Eat Like This…

When it comes to nutrition there are two ways to go about it… You can either drastically restrict  calories and tank your metabolism in the process  or just avoid foods that promote a hormonal environment conducive to fat storage.

I don’t know about you, but the idea of starving myself to stay lean isn’t appealing.. So I have a list of foods that I eat and a list I avoid. It’s based around the “Paleo” style of eating and it’s by far the most effective plan I’ve ever used of myself and my clients.

Here’s the basics…


  • Veggies
  • Protein
  • Fruits
  • Nuts and Seeds

Don’t eat:

Starchy Carbs like…

  • Grains
  • pasta
  • rice
  • etc…


  • Dairy
  • Beans
  • Legumes

It’s easy to follow, you don’t have to starve yourself and without jacking up your blood sugar eating lots of starchy carbs, your body won’t constantly be in fat storage mode!

Check out this website for a FREE easy to follow 30 day plan and more information on the fastest and easiest way to lose fat and most importantly be healthy!

Here’s the link>>>

If you seriously want to flatten and sculpt your waist in time for the holidays then all you have to do is decide that you really want it. Commit to yourself. You deserve it.

Take the first step and reply to this email or give us a call @ 484-454-3422 to set up a free, no obligation test drive workout and nutritional consultation! Like now : )
Talk Soon,

Fit Tribe