In this episode of GFP Live with Cathy and Tom, learn how to create your own meal plan!

Follow the steps Tom reviews and you will see how easy it is to stay accountable.

Check out Episodes every Tuesday between 7:30 and 9pm!

Staying on track is one of the hardest things anyone can do. Cathy and Tom will be going over some tips and tricks on how to do just that on this episode of GFP Live

To learn how you can stay on track come in today for your free Road Map session by clicking the link to the right.

Check us out LIVE every Tuesday night on Facebook and Youtube Live!

Hungry? Late at night? Middle of the day? Listen to Cathy and Tom break down the best options for you!

For more tips and other videos please view our blog above! But if you want to take the next step click the link to the right!

Stay tuned every Tuesday night for more fun and exciting tips.

Shakes are a great go-to after workouts or on those crazy busy days where breakfast just isn't an option.

If made right, shakes can help you increase your lean muscle mass while dropping body fat.

The only problem is most people make them the 'wrong' way - either skipping ingredients so they taste terrible, or adding the wrong things and turning into a fattening milk shake.

To make it easier for you, here's a simple 5-step system for great shakes:

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The first step in making a delicious shake is adding the right liquid. You're going to want to use between 1-3 cups, depending on how thick you like your shake. Remember, the more liquid you add, the easier it will be to blend and drink.

I recommend:

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This is the key ingredient to building lean muscle. Use 1-2 scoops depending on your goals - and ALWAYS use high-quality protein. (Don't be surprised if you have digestion issues if you use the cheap stuff). I recommend the Doctor's Blend Chocolate, available at GFP.

Your best options are:

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The best way to add great flavor is with fruit. Fresh is best, but frozen is almost as good and much easier to store.

You can add any combination you like, but my favorites are:

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Adding healthy fats can help you feel full longer, as well as get you some great Omega 3's. They'll also give a better texture and flavor to your shakes.

The best options are:

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If you want to take your shake to the next level, add some of these extras:

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That's it! Just add you desired ingredients into a blender, mix it up until you like the texture, then enjoy!

"Fail to plan, plan to fail."

No matter how many times you may have heard this cliche, it still holds true. Those who have clear, defined plans of action are far more likely to succeed.
Having a plan and regularly following up with it is the key to long-term success in any goal.

The most important thing you can do on a regular basis is to create a weekly food schedule, then shop and eat accordingly. Personally, I know that when I get home late from work and didn't have a plan in place, I will go for the quickest, easiest thing, which is often not the healthiest.

Once you have your eating schedule, plan time to get to the gym. If you try to find time at the beginning or end of a long day, you probably won't make it, but if you have a regularly scheduled time, your chances of showing up are much higher.

Follow up regularly with your plans, and see how successful you have been in sticking to your plan.

Click here to register now for the 2013 Biggest Fat Loser Contest!


One of the best things to do prior to beginning any fat loss or body transformation program is to evaluate what you are currently doing.

This will give you a chance to look at what you are doing well, and what you could improve. It will also let you map out how you want to approach changing your current habits - as Tom always mentions, changing too much at one time will greatly decrease your chances for success.

Your action step for today:

Write down everything (yes, EVERYTHING) you eat or drink for three consecutive days. Don't try and change what you eat - just do what you usually do.

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Yes, you read that title right: your children's performance on the field and in the classroom is all your fault (good or bad).

I know, I know - it sounds harsh, but bear with me for a minute.  This is the first week of our Winter block, and we're trying to get our athletes' parents more involved. We've added in a GFP Athlete Code of Conduct for all Middle School and High School athletes in the hopes that educating both the parents and athletes will create better results.

As this is the start of our Winter Training Block, we've had the chance to meet new athletes and see former athletes back in for the first time in a while. One of our goals as trainers is to educate the athletes on the importance of good nutrition.  Eating Clean is one of the foundations of the GFP Pyramid, and the first rule we always start with is to eat a great breakfast.

Delicious? Maybe. But it won't help your child get any better.

We have a daily check in at the beginning of every session. The top breakfasts, whether from previous athletes or ones fresh in the door, consisted of:

1) Waffles

2) Pancakes

3) Cereal

4) Bagels

As trainers, all we can do is educate athletes on the importance  of a solid breakfast for performance on the field and in the classroom.  All the education in the world means nothing without action, and since the parents control the food in the house and the food that goes into their children's mouth I'm calling it YOUR FAULT.

Parents should all know the importance of food quality for fat loss, but as far as performance I'm not sure if it's clear.  You've heard of Insulin before, and may even know that consistently high insulin will add inches to your waist and pounds to the scale. But do you know the implications that a spike in Insulin, first thing in the morning, will have on your child's performance in school and on the field? That's what we'll talk about today.

Just as a little background on how the body works: the body needs energy to perform.  Most energy comes from stored substances called glycogen and free fatty acids, whether at rest or during prolonged intense exercise.  When breakfasts such as the ones listed above are consumed, there is a dramatic increase in the hormone insulin in the body.  After the spike in Insulin the release of stored glycogen and free fatty acids is inhibited for 60-90 minutes.

Implications for school performance 

When a breakfast such as the top 4 seen in our athletes is consumed, Insulin starts raging through the body.  In the initial time after consumption, sugars in the blood are very high causing a surge in energy and may even lead to a hyperactive child who cannot sit and focus in class.  When the Insulin clears the sugar from the blood, the body no longer has energy to call on as the stored glycogen and free fatty acids are blocked from being released.  This becomes important when you know that the brain prefers to run on glycogen.


For up to 60-90 minutes after breakfast you have a student who has a fatigued body and an inefficient brain.  How well is this student going to perform in the first two periods of school? After the initial energy crash, the body will seek more insulin-spiking foods to reach the same energy surge it started the day with.  This produces a student who is on a cycle of hyperactivity followed by fatigued, foggy-brained performance.

Implications for field performance

Children who eat these insulin spiking foods will also suffer on the field.  Sports are activities that require great cognitive function as well as physical function.  We already saw how the brain is affected; how good is this athlete's decision making going to be when the brain is in a fog?

When playing sports with high levels of Insulin we see a physically fatigued athlete.  Because the energy stores are blocked, the body has very little gas to feed an engine craving high-octane fuel.  What usually happens is an athlete gets decreased nerve function, fatigued, faint, dizzy, disoriented, and low blood sugar.

This is your body's protection mechanism letting you know that you cannot perform at high intensity with no energy and results in an athlete on the sideline.  We see this all the time, especially in the summer with athletes who worked out before noon.  They ended up missing opportunities to get better in the gym and ended up sitting in the lobby, all because of a poor breakfast decision.

This article is not meant to offend any parents but is instead a call to action.  I want the parents to make an effort to provide the best opportunity for their child to succeed in school, sports, and in general health.

Instead of the waffles, pancakes, cereal, bagel breakfast let's feed our children real food.  The key is a breakfast that has little effect on insulin. Try eggs, nuts, meats - even oatmeal with fresh blueberries has less effect on insulin than cereal.

Give it a try for a full week and see if you can notice a difference in your child.

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I was a bad student all through my youth. I hated school, hated reading, and I was a terrible writer.

I hear these days that kids are doing algebra in 7thgrade. I did not get to algebra until my junior year of high school. I sometimes wonder if I was just really dumb or if kids today are really smart.

On a daily basis I get to work with kids ranging from ages 10-18.  Everyone here at GFP does our best every day to be positive role models in the lives of these children.

I could not help any of your kids do their algebra homework or help them create their science project, but we can help them develop 2 life skills that, if learned at a young age, can strengthen their character and set the foundation for positive habits for the rest of their life.

Habit 1 - Learning from Failure

Many times we see young athletes get frustrated in the gym. Whether they cannot pick up a skill or are having trouble with a new exercise, it happens everyday. Our lesson for these athletes is that failure is good - failure is how you learn!

Athletes need to adopt this mindset and carry it with them in whatever they do. Every kid should read the book Mindset by Carol Dweck, as it really describes the importance of a growth mindset.

This should be a standard text book in all schools, because without the right mindset growth is very hard. I challenge the parents reading this buy a copy of this book and have your kids read it. When I was in school the summer reading lists were filled with books that had little impact on my development.  If we are asking our kids to read these books, it should be not be too difficult to throw one in that will have a major impact in their life.

Habit 2- Nutrition

I do not think there are many more important topics for kids to learn about than nutrition. Nutrition is a habit that you will have for the rest of your life. The choices you make with your nutrition can have a huge impact on the rest of your life.

We have the opportunity to shape young minds; habits need to be created through a real life education process right now, not when it's too late. The basics taught in schools are not enough.

Remember, until just recently the government recommended 8-12 servings of white bread a day. We probably need to go somewhere else for our children.

Just imagine the look on Tom's face as you proudly tell him you knocked back 11 servings of pasta today.

It is not fair, and there needs to be more education for kids on how to develop habits that will last them throughout their life.Education on what truly is good food is imperative. We get bombarded by the media with things like, "Eat Lucky Charms because it has whole grains!" or "Have this pack of cookies - it's 100 calories!"

It might need to start in the school cafeteria. When I was in high school I would pound the chocolate muffins they sold at the cafeteria line.  My mindset then was that muffins aren't that bad, and they are better than cookies or candy, so I ate them.

Probably not the best option.

At GFP we strive to help your children with both of these life skills. Learning from failure and adopting good habits with nutrition are essential to living a healthy productive life.

My Pancake and Waffle Rant

Delicious? Of course. Healthy? Not a chance.

Many families have adopted habits such as pancakes and waffles for breakfast. If you feed your children pancakes and waffles for breakfast more than once per week, you might as well give them a Snickers bar or a bowl of Captain Crunch - there is really not much difference, sugar is sugar. 


Think of what they are eating: white flour with processed sugar. Please rethink waffles and pancakes as a healthy option for your kids. If you want to develop solid habits, this breakfast should be a treat used sparingly, not a foundation of your kid's diet.

One of best things you can do to ensure results is to make your goals and progress public. Share with your family and friends what you are doing and how it is going. Let them know when you had a great week, let them know when you mess up.


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How to prepare meals for the week.


I am sharing my progress with all of you, and it is definitely a motivator to know that I have to tell you how I am doing.


Despite my daughter being sick and having a few nights with little sleep, I got through my first great week of training and nutrition.  


I measured my body fat and I am down 1% in the first week. My weight went from 243 to 242 so I essentially lost 2 pounds of fat and gained a pound of muscle. This is exactly where I want to be.

I did miss one workout on Thursday, because after a very hard night before I just could not get it together to workout. Sunday is the only day I am going off my regular nutrition plan. I am only eating 3 meals instead of 5.

Here is my Sunday "Cheat Day":

Breakfast: 7 scrambled eggs and Bacon and sautéed onions with tons of butter, Coffee with Heavy Cream

Lunch: 1 avocado and 8 slices of Turkey

Dinner: 2 cheeseburgers (no bun) with salad, 2 diet cokes. While cooking I snacked on a bunch of salted, roasted almonds and had 2 slices of cheese.

Late night Snack: 1 Bottle coconut water with the Pulp. Amazing!

I did my grocery shopping on Sunday morning and here is what Paola is making for us this week:

Grilled Chicken with Zucchini

Turkey Meatloaf
Turkey Burgers
Pork Carnitas


Chicken Sausage with Peppers and Onions

 Brussels sprouts (she does them in this cast iron pot and they are amazing!)

Turkey and Bean soup (This is for Vanessa, no beans for me)


Egg and Potato quiche (This is also for Vanessa, no eggs during the week and no potatoes)


Avocados(On sale at Shop Rite: 4 for $5)

Raw Cashews

A great week of healthy food

Remember that having a plan is the most important thing in this contest. You have 8 weeks to lose as much fat as possible. Do the work in the beginning and it will pay off in the end. Guaranteed!

by Michelle McCabe

Too often we shy away from competition because we all have a fear of losing or failing to achieve what we set out to accomplish.

However, competition could be the very key to your success! Competition has some very important and valuable elements that can drive you to success.

Competition motivates you

Having a clearly defined goal can really motivate you to achieve above and beyond your expectations. It gives you the extra push to explore the various ways available to reach that goal before your competitors.

When there is a challenge to overcome and an opponent to work against, it inspires us to use creative thinking in reaching our goals. Competition provides determination and allows us a chance to shine in the spotlight.

Competition holds you accountable

Some of us need to be pushed by an external motivator to motivate ourselves. Competition allows our efforts and actions to be recognized by others.

When you have to report to someone else, when you feel a little pressure to perform, it tends to change our behaviors and the way we think.

Competiton forces you to go the extra mile

Can you continue? Do you have what it takes? When there is a challenge ahead and other people are in the race with us we are often able to find that extra enthusiasm and surge of energy that is needed to motivate us to carryon.

We all have that instinct in us to finish what we have started and the desire to be the winner. Competition gives us a reason and the determination to strive to the finish.

Competition teaches lessons for life

Competition can be tough, as it always presents us with a winner and a loser. However, if we treat a challenge as a learning experience and not just a means to an end, there are no losers.

It is important to be able to deal with an outcome; winning or losing, and use it as a tool to better yourself next time. Competition is a great opportunity to receive feed back!

Learn from competition, savor the opportunity to do your best, and then explore ways to improve for the next time.

Competition allows us to PLAY 

When is the last time you really played? Played like you did when you were a kid? As adults we hardly ever give ourselves the time or every allow ourselves to enjoy play time.

Play is an important part of being human we need to take time out of our busy lives for play. Kids compete for FUN.. So why don't we as adults compete anymore? Competition is like play.

Competition reveals resources you never knew you had

Competition sometimes requires thinking outside of the box, exploring any ways to succeed and come out on top. Challenges can inspire us to consider new options that we may not have tried before.

The pressure to win allows for imaginative thinking and the opportunity to develop extra skills and potential. Participation in competitions also compel us to reach out and connect us with networks or people who can give support or guide us on the path to success!

Ultimate Lesson :

The one who challenges themselves positively changes their internal chemistry for ultimate success!

So Challenge yourself to take part in competition! Join the 2012 Gabriele Fitness and Performance Biggest FAT Loser Contest!

by Vince Gabriele


Losing fat is much more difficult than losing weight. Heck, according to Kellogg's, all you have to do to lose 'weight' is eat three bowls of cereal a day for a couple weeks, and you can lose 6 pounds.

This is one of the biggest diet scams on the planet: "Increase your intake of processed carbs and dairy and get leaner!" This is should be banned and they should be sued.

An understanding of the difference between 'Fat Loss' and 'Weight Loss' is imperative to ensure long term health.

Weight: The total amount your body weighs including muscle, bone, skin, organs, water and fat.

Fat Percentage: The amount of adipose tissue (fat) your body carries.

When looking to get lean, it is essential to either maintain or increase muscle tissue. The more muscle you lose, the less efficient your body is at burning fat.

Diets like the one above and calorie cutting plans are a recipe for destruction of lean muscle tissue. You will lose weight, but it is almost a certainty that you will gain the weight back and in turn be fatter than when you started.

Here is an example of what most "diets" encourage:

Jan goes on the cereal diet and does an hour on the elliptical every day. She loses 4 pounds of muscle and 2 pounds of fat in 2 weeks. Yeah!! Jan cannot stick to cereal diet any longer, get frustrated and goes back to her old ways.

Jan went from 150 to 144 with the cereal diet and cardio but now is back up to 150 again. The problem here is that out of that 150 pounds she has less muscle than when she originally started. Losing 6 pounds made Jan fatter!

Here is an example of doing it the right way:

Jan goes on a very sustainable lifestyle change plan that includes lean meats, fruit and vegetables and 3 days a week of strength training.

Jan gets her body fat tested every week for 8 weeks. She started at 150 pounds and ended up 147 pounds after 8 weeks.

A pathetic 3 pound loss, right? Wrong! This is exactly what we want. Instead of losing she gained 3 pounds of lean muscle tissue through great protein sources and strength training and lost 6 pounds of fat.

This result is exceptional, as she is now stronger, leaner and healthier. Even if Jan falls off the wagon it will be much harder to gain back the 6 pounds of fat she lost because she has more muscle.

Using the scale as the only measurement only gives you one piece of the puzzle. Knowing your body fat percentage is an imperative aspect to long term health.

During the holidays, I had a bunch of parties to attend, my in-laws were in town for a month, and my wife and I had a baby. This gives every excuse in the book to go off my nutrition and training plans and get fatter.

I got fatter because I was eating like crap and not eating enough protein, and I stopped exercising. As a result, I lost weight – all of it muscle.  I normally shoot to take in about a gram of protein per pound of my bodyweight. I was not getting close to this during my hiatus because my meal frequency was only 2-3 per day instead of the normal 5-6.

In this time, I actually lost weight. I lost about 5 pounds but felt fatter and weaker. My clothes were looser in shoulders and tighter in the waist! Not Good!

Many times people are excited about losing 5 pounds, but in this case I was eating like crap and not working out – and I know it was not a good 5 pounds. There is a difference!

I am back on track now, eating better and getting back to team workouts everyday at noon.

Here is little sample of my nutrition and training the other day:

6 AM: 2 Burger Patties, Handful of cashews, 4 HCL, 6 fish oil

9 AM:Ground Turkey with Vegetables, 4 HCL

11 AM: Almonds handful, 6 fish oil

NOON: Workout

2 PM: Chicken and bacon rolls, ground turkey with vegetables, 1 Banana,  4 HCL

5 PM: Ground turkey with Vegetables, 4 HCL, 6 fish oil

8 PM: Chicken sausage with peppers and onions, 4 HCL

Comeback Workout (Training partner was Big Tom):

Foam Roll and Mobility

Hang Power Snatch 3×5 + Chin-up 4×5+ Wheel Roll Out 3×10

Zercher Good Morning 4×8 + Pull-up 5×3

Fat Grip Swiss Bar Bench 4×8 + 1 KB Reverse Lunge from bottom up 4×5 + Chin-up 4×3

Fat Grip Ez Bar Curls 3×10 + Trap 3 Cable Raise 3×12

It is amazing how fast it can come and go. I feel so much better after a great day of nutrition and training.

Many times when you put things on paper they are not as they seem. Write down your food for 3 days and look at it. Give it this check:

  1. Are you eating protein at every meal? (From  quality sources like meat – soy and the protein in Kashi Cereal does not count!)
  2. Are you getting ample fruit and vegetables?
  3. Are you eating every 2-4 hours?
  4. Are you eating lots of processed carbs like bread and pasta? (Not advised for fat loss)
  5. Are  you grabbing what is around or preparing ahead? (Your journal will show this)

Everyone goes through times in their life where their health takes a back seat. The difference is in the people that quickly get back on track and do not get comfortable being unhealthy.  You owe it to your body to feel healthy, lean and strong.

Send me your meal plan and let me know how you are doing.

Have a great week!

Think about where you are with your nutrition.

Are you achieving the Fat Loss results you want?

Are you doing enough on the nutritional side to achieve them?

It may be time to re-evaluate your current status.

See if this is an accurate description of your nutrition.

Eat well Monday-Friday afternoon, then from Friday night to Sunday night eat as if the world was going to ban processed carbs and Ice cream.

To paint a scary picture this is 4 ½ days of solid nutrition, Leaving us 2 ½ days to screw up what we did the first 4 1/2 days. This may work for some but it is not likely to achieve great results in fat loss.

Fat loss results come from eating great 90% of the time, NOT 100%. The example above shows around 65%. You are about a D instead of an A- if you follow this system.

I know this because this is my system right now. My nutrition gets ruined on the weekends via Dimaos Chicken Parm and Pizza, sandwiches from Panera etc etc etc, all the sacrifices I make Monday-Friday afternoon get tossed out the window. This impedes my ability to keep getting leaner.

This is a great exercise to do for yourself. Take the days where your nutrition is perfect and then take the days where you are not, do this for a week

For example,  if you ate great 5 days and had 2 bad days, divide 5 by 7, this will give you the percentage of where you are.

Remember 90% is ideal for optimal results and in this example we are about 71%, still a C-!

You may find that you thought your were eating well but this exercise tells you differently. We always need a reality check and this may be yours, I know it is mine. As soon as my daughter is born I am sure it will be much easier to eat well all the time 🙂

One of the most helpful ways to eat well is to have great food around all the time. I came across this awesome recipe for Chicken salad and it was incredible. Check it out

Avocado Chicken Salad

Recipe from Julie Baur in Colorado

What you need:

What you do:

  1. Grill or Boil Chicken
  2. While your chicken cooks, make your dressing in the food processor.
  3. Add your avocados, cilantro, lemon, lime, garlic powder, and salt and pepper to the food processor. Mix thoroughly until the avocado becomes a paste. This will take about 1-2 minutes or so.
  4. Once your avocado is a creamy sauce/paste add it to your diced chicken.
  5. Mix veggies into your chicken salad and add a handful of sliced almonds.

Top with salt and pepper for a little extra flavor and a little leftover cilantro.

Try it out it is amazing!

Take a look at this quick promo for our upcoming Nutrition seminar on November 9th at 8 PM featuring Tom Langton and Dr. Perry Nickelston.



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