Vegan Pumpkin Soup

Fit Girl Pumpkin Soup

This warming soup tastes like a healthy, creamy pumpkin pie, with a bonus of protein from garbanzo beans; the chopped cashews give it additional sweetness and a wonderful crunch.

 Pumpkin Soup

  • 2 T lemon juice
  • 2 T maple syrup
  • 2 T tahini
  • 15 oz can drained garbanzo beans
  • 15 oz can pumpkin puree
  • ¼ cup cilantro
  • 1 tsp pumpkin pie spice
  • 1 cup chicken or vegetable stock
  • ¼ cup chopped cashews (raw or toasted)

Pulse all ingredients except for cashews in a food processor or blender until smooth. You can eat it cold or heated. Top with chopped cashews.

Photo: I added chopped red bell pepper and pumpkin seeds; either way is good

Exercising once a week is a waste

pull ups

I don’t like to discourage people who exercise just once a week, but this small fraction of exercise is not going to give you the benefits you want, whether it be strength, more muscle, fat loss, or flexibility.

There are seven granddaddy laws of training, one being the General Adaptation Principle, which states that a once a week full body workout, and/or training a body part once is a week “is generally not advised as it is far too infrequent and too much rest has expired (1)”. If you are too exhausted from that one workout to exercise again 2-3 days later, maybe because you’re new to training, or you worked out really hard, that’s normal; it’s your body’s built-in mechanism protecting you against injury.

You don’t need to push through the pain, that’s never a good idea. What you want to do is switch up your workouts, so that some are high-intensity and others are low-intensity, and do different types of exercises. For instance, two days a week I lift heavy for an hour each; two days a week, I practice yoga or do cardio between 30-60 minutes depending on how I feel; and two days a week I do moderate-intensity bodyweight and/or band exercises. I take Sundays off to recover and rest.

In conclusion, exercise all muscles twice a week with varying intensity for maximum results. With consistency and variety, those workouts will get easier, you’ll get stronger, and you’ll have to make it more difficult to progress to the next level.

(1). Source: Hatfield PhD., Frederic. Fitness: the Complete Guide. Carpinteria: International Sports Sciences Association. 9th ed., 2018. Print. Pgs. 417-419.

Overcoming an exercise weight-loss plateau

kicking waves

A lot of people exercise for the sole reason of losing weight. When a person starts exercising, it’s easy to shed bodyfat and gain lean muscle, but over time, weight loss and muscle gains typically plateau. When you lose bodyfat, you’re smaller everywhere, even your organs are smaller, which means you are burning fewer calories because a bigger, inactive person always burns more calories than a smaller fit person when doing a similar activity, like walking.

To see more muscle gains, you can’t do the same activities, or lift the same amount of weight. Switch up the exercises, make them more difficult so you’re burning more calories, and lift heavier weight. If you’re exercising twice a week, double it, but don’t do intense exercise more than five days a week; your central nervous system needs a stress break!

Hours of exercise won’t show on your physique if you’re eating more calories than you’re burning. If you really want to lose that excess bodyfat, accept the realization that you’ll have to consume fewer calories. Little changes here and there can make a big difference, like using a teaspoon of almond butter in your smoothie instead of a tablespoon, using zucchini noodles instead of wheat pasta, having a ½ cup of rice instead of 1 cup, and drinking diet soda instead of regular soda (although, I’d prefer everyone drink water).

Believe it or not, the biggest hurdle to weight loss is being stubborn, and not accepting the truth that to lose extra weight and change our body shape, we all need to work harder, and eat less.


how to determine if a diet is any good


There’s some good diets out there and some really bad ones too. Any diet that doesn’t recommend exercising, requires supplementation, or causes dehydration is not a good diet. If you have to buy the plan’s packaged foods, that’s not a good diet either because you’re not learning anything about nutrition, and will gain the weight back once you stop buying their products.

A good diet is one that allows you to lose body fat while retaining muscle, isn’t too hard to follow, explains what’s nutritious and what’s not, provides you with sufficient calories and nutrients, is flexible, and you can use for the rest of your life.


P.S. If you’re searching for a good diet like the one mentioned above, you can order my complete program from for a one-time fee of only $14.95


why you lose muscle with cardio


The reason why some people lose muscle when they add in cardiovascular exercises, is because they aren’t eating enough calories.


Source: Hatfield PhD., Frederic. Fitness: the Complete Guide. Carpinteria: International Sports Sciences Association. 9th ed., 2018. Print.

eliminate heartburn without meds

burger and friesGreasy food makes my heart hurt, so I stopped eating fried and greasy foods years ago. Food and acid seeping upwards from the stomach into the esophagus causes the pain we feel in our chest, which is why it’s called heartburn. Instead of treating the issue, you can prevent heartburn by adhering to the simple steps below:


Eat smaller meals – large meals can cause heartburn by putting pressure on the esophageal sphincter

Sit up while eating – don’t eat lying down or leaning backwards

Eat slowly – I use smaller utensils and watch TV or read while eating, which naturally causes me to eat slowly

Be mellow – stress negatively affects digestion

Eat low fat – fatty, greasy foods cause indigestion

Skip the hot spices – hot peppers only cause a slight increase in caloric expenditure, so if spices cause you stomach pains, skip them


Source: Hatfield PhD., Frederic. Fitness: the Complete Guide. Carpinteria: International Sports Sciences Association. 9th ed., 2018. Print. Pp. 55, 58.

how to gain muscle without getting fat

Bananas Foster

Every once in a while that lucky individual who eats whatever he wants (yeah, it’s usually a male), asks me how to gain size. What these men typically do is eat too many carbs, are doing too much cardio, aren’t eating enough protein, and are eating junk food for the purpose of putting on extra pounds. Doing just that, will typically give you that skinny-fat look; thin all over with a soft belly that sticks out. Over time, by eating this way, you’ll end up with a Pillsbury doughboy look.

To gain lean muscle, while keeping a flat stomach, cut back on the cardio, lift heaver weights, and eat at least 1 gram of protein for each pound you weigh; so if you weigh 150 pounds, eat 150 grams of protein, spread throughout the day. Swap out the junk carbs, like chips, donuts, cookies…for complex carbs like red potatoes, sweet potatoes, quinoa, corn, oats, carrots, and squash.

And don’t go crazy about consuming a bunch of calories to speed up the process; that will only make you fat. Increase calories slowly, by adding 250 nutrient-dense calories a day. It’s about eating nutritious foods, not just consuming calories, that will help you increase mass, while keeping bodyfat at a percentage that’s healthy.


P.S. For more information on nutrition, what exercises to do based on your goals, and healthy, whole-food entrees that contain all three essential macronutrients to build muscle and maintain satiety, check out my book

Photo: French toast with butter, maple syrup and bananas…a high carb, high-calorie, low-protein breakfast…not ideal for maintaining muscle, or a lean physique.

Should I be eating 1200 calories a day?


If you’re not losing bodyfat, and all medical issues have been ruled out, you’re probably still eating too many calories. While the average person’s body burns 1200 calories just by being alive (breaking down food, pumping your heart, taking a shower…etc.), if you’re inactive, 1200 just might be the maximum amount of calories you can eat in order to lose excess bodyfat.

No one wants to starve themselves, and, unless your diet is practically perfect, you’re not going to get enough nutrients on a mere 1200 calories a day. While exercising doesn’t burn as many calories as we believe, the solution is to still exercise every day. Taking a walk around the block is great, but that’s more in the realm of moving instead of exercise. So, make it a goal to exercise an hour every day. By exercise, I mean biking, swimming, yoga, jogging, weight lifting, tennis, dancing, Tai Chi…you get the idea.

And switch up your exercises so you’re not just doing cardio. Cardiovascular exercises are great for the heart, but they usually don’t do much to keep your muscles strong so add bodyweight exercises (like push-ups and pull-ups) and weights at least twice a week. By adding daily exercise and moving throughout the day, you should be able to lose bodyfat and still eat three well-rounded meals, and two small snacks a day.

Exercises frequently done incorrectly

Don’t copy what other people are doing at the gym because they might be performing the exercises incorrectly. The push-up and the squat are two exercises that I see people messing up all the time at the gym. In this short YouTube video, I show you what you shouldn’t do, so you stop wasting your time and looking silly, and how to do the exercises correctly so you build strength and burn fat.

Does your canned tuna contain GMO soy?

tuna salad

I was shocked to find GMO soy in my canned tuna fish. Apparently, it’s not that unusual to have soy in tuna. How do I know it’s GMO soy? If the label doesn’t have the certified organic symbol, or clarify that the soy is non-GMO, you can assume that the soy is genetically modified. Luckily, there are brands that don’t have any soy, just check the label to be sure.


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