Locust Valley Hottest Shoulder Workout

Posted in Coach's Workouts, meta burn on May 23rd, 2012 by admin

Sexy, Hot Shoulder without the Bulk

Hey It’s your Coach Rahz Slaughter here. It’s been along time since we talked so I thought I put up a crazy cool shoulder workout video for you today. If you missed me I’ve been hanging out over at Come over and say hello, but more importantly subscribe to MetaBurn Fit TV channel and never miss a show. So with out further ado I introduce you you to the Metaburn Newest team member Elaina Estrada WBFF Fitness Model competitor.

MetaBurn Fit TV Presents:

Sexy Lean Shoulder Exercises for Women | Weight Loss | Tighten Up Tips

Click the YouTube Link and Let me know what you think. Leave your comments below the post.

Stay Fit, Stay Firm, The Surgery Free Way…

Coach Rahz OUT!

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7 Of The BEST Foods For Belly Fat Fighting

Posted in Coach's Workouts, Nutrition on August 12th, 2011 by admin

Best (and worst) Nuts For Weight Loss

Oyster Bay Fitness Trainer Reveals Healthy Belly Fat Fighting Secret

Are Nuts healthy? Can they help fight melt belly fat? The answer to both those question is a Big Hell Yes my friends. Nuts are great and they should be in your daily diet plan every daily. Nuts have many benefits including many I have listened below, not to mention they help melt off the belly fat.

If you search for diets or diet books on the internet, you come up with many different books or diet plans that guarantee losing weight fast.  Some of these diet plans are healthy, while some of them are not so healthy.  The best way to lose weight, and keep it off, is to watch what you eat and exercise.

A healthy diet full of fruits, vegetables, plenty of fiber, plenty of essential vitamins and minerals, and high-quality lean proteins will help trim your waistline.   Having a healthy breakfast, lunch, and dinner are great ways to maintain adequate calories for weight loss.  However, sometimes you get hungry mid-morning or mid-afternoon and you have trouble finding the right snack to eat.

Nuts are a great food to snack on.  They are full of fiber, healthy fats like mono and polyunsaturated fats, and low in saturated fats.   Nuts are also full of high-quality proteins and provide a great pick-me-up during those hungry times during the day.  A handful of nuts can be great for satisfying your hunger and helping you to lose weight.

Here is a list of the best (and worst) nuts for helping you lose weight fast!

1) Almonds

Nutrient Breakdown (1 ounce)

Calories: 164
Total Fat:  14 grams
Saturated Fat: 1.1 grams
Monounsaturated Fats: 9.1 grams
Polyunsaturated Fats: 3.5 grams
Fiber: 3.3 grams
Protein: 6 grams

Almonds are a little powerhouse of nutrition.   With heart healthy mono and polyunsaturated fats, almonds have been recommended to help reduce total cholesterol and raise HDL cholesterol.   Almonds are low in carbohydrates, but high in fiber.  Almonds also have high levels of Vitamin E, which is great for the eyes and possibly the skin.   Almonds also have phytosterols found in the skin, which have been shown helpful in reducing cholesterol and protecting the heart.

2) Cashews

Nutrient Breakdown (1 ounce)

Calories: 163
Total Fat:  13 grams
Saturated Fat: 2.6 grams
Monounsaturated Fats: 7.7 grams
Polyunsaturated Fats: 2.2 grams
Fiber: 0.9 grams
Protein: 4 grams

Cashews are a great nut for helping battle both Diabetes and Heart Disease.  Cashews do have a higher fat content than most nuts, but the fat found in cashews can be considered a healthy fat.   Higher levels of mono and polyunsaturated fats make this a perfect snack for heart patients or people looking to watch their dietary fat intake.   Cashews have adequate levels of magnesium and copper, which are minerals needed to maintain proper functioning.

3) Peanuts

Nutrient Breakdown (1 ounce)

Calories: 166
Total Fat: 14 grams
Saturated Fat: 2.0 grams
Monounsaturated Fats: 7.0 grams
Polyunsaturated Fats: 4.4 grams
Fiber: 11.7 grams
Protein: 7 grams

Not only are peanuts loaded with fat-fighting fiber, but they are abundant in plenty of vitamins and minerals that have been shown to fight some diseases, including cardiovascular disease and some cancers.  Peanuts have niacin, Co-enzyme Q10, plenty of antioxidants, and Resveratrol, which has been linked to reduction in cardiovascular disease and some cancers.

4) Walnuts

Nutrient Breakdown (1 ounce)

Calories: 185
Total Fat: 18 grams
Saturated Fat: 1.7 grams
Monounsaturated Fats: 2.5 grams
Polyunsaturated Fats: 13.4 grams
Fiber: 1.9 grams
Protein: 4 grams

Walnuts are a great source of heart healthy fats, with high levels of polyunsaturated fats, which has been linked to lower cardiovascular risk factors.   Considered by some to be the best nut for better heart health, walnuts have been shown to decrease damage from free radicals to certain cells.  The reason for this: walnuts are chock full of antioxidants, which have been shown to reduce damage caused by oxidative stress.

5) Pecans

Nutrient Breakdown (1 ounce)

Calories: 196
Total Fat: 20 grams
Saturated Fat: 1.8 grams
Monounsaturated Fats: 11.6 grams
Polyunsaturated Fats: 6.1 grams
Fiber: 10.4 grams
Protein: 3 grams

At 10.4 grams of fiber, you are getting roughly 10% of your daily intake in 1 ounce of pecans.  So if the fiber content blew your mind, wait for this:  Pecans have an immense amount of the heart healthy fats that can help lower LDL cholesterol, and raise our good HDL cholesterol.  Under 200 calories, pecans provide a healthy supply of Vitamin A, potassium, calcium, and other trace minerals that our body needs for optimal functioning.

6) Macadamia Nuts

Nutrient breakdown (1 ounce)

Calories: 203
Total Fat: 22 grams
Saturated Fat: 3.4 grams
Monounsaturated Fats: 16.8 grams
Polyunsaturated Fats: 0.4 grams
Fiber: 2.3 grams
Protein: 2 grams

Macadamia nuts, like other tree nuts, have been shown beneficial in helping to reduce total and LDL cholesterol and triglycerides, and are recommended in a heart healthy diet.  Having a high amount of mon-unsaturated fats, these nuts can be an alternative to other nuts for helping reduce cardiovascular risk factors.

7) Pistachios

Nutrient breakdown (1 ounce)

Calories: 161
Total Fat: 13 grams
Saturated Fat: 1.6 grams
Monounsaturated Fats: 6.8 grams
Polyunsaturated Fats: 3.9 grams
Fiber: 2.9 grams
Protein: 6 grams

Pistachios are another nutrient powerhouse that is low in carbohydrates with zero cholesterol.  Full of healthy fats and low in saturated fats, this nut can provide you with a moderate amount of calories and nutrients from essential vitamins and minerals, namely potassum, calcium and Vitamin A.  This nut provides plenty of nutrition.
Try to limit this nut:

1) Coconuts

Nutrient breakdown (1 cup shredded)

Calories: 283
Total Fat:  27 grams
Saturated Fat: 23.8 grams
Monounsaturated Fats: 1.1 grams
Polyunsaturated Fats: 0.3 grams
Fiber: 7.2 grams
Protein: 3 grams

Coconuts are very high in calories and saturated fats, and low in the good mono and polyunsaturated fats.  Even though there are high levels of fiber, coconuts are a food that should be consumed in moderation if you want to lose weight.  The total amount of calories and fat grams, especially saturated fat, can be a concern for people who are looking to lose weight and lower risk factors for cardiovascular disease.

Nuts can be a great source of heart healthy fats and plenty of high-quality proteins and fiber.   Eating nuts in moderation for a snack, in recipes, or as a topping, can add plenty of healthy calories to your meal, and provide you with essential nutrients that can help you lose weight, and keep your hunger at bay in between meals.   Although nuts are naturally low fat, low carbohydrates, and sodium, the way the nuts are processed is just as important as the type.  Make sure to buy natural brands and stay away from the salted brands, which will raise the amount of sodium per serving.

Hey don’t forget to hook your coach up and leave a comment if you received some value from this post. If you have any questions about this post or anything on your mind pertaining to fat lose leave it below.
Eat Well, Train Hard, and Live with Passion!

Check out my girl Holly’s Kickbutt DVD

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3 Simple Tips to Getting Fired up For a Super Workout

Posted in Coach's Workouts, Get your Health questions Answered, Sports on November 8th, 2008 by RahzS

Breakthroughs To Fitness

Tip Series

The pre-workout mindset is very important to the overall success of your session. With time being so limited in today’s world it is extremely important to make every effort to maximize your workout to the full potential. The three simple tips I’m about to share with you will get you mind and body ready to have your best workout each session. This is a key component to the B2F Training Systems, and one of the keys to our success system.

3 Tips to Getting Fired up for a Super Workout

  1. Write your workout in a Log. “Planning is Everything when it comes to your fitness success”
  2. Proper pre-workout Fuel
  3. The Warm Up is the #1 Factor to super charging all the systems in your body and getting them ready to do the work.

The above tips are simple and anyone can begin using them to improve their workouts and creating the bodies they deserve. I teach all my clients to write their personal fitness plans in a workout log. I have a personal file with workout data for each client I coach. This is just as important when it come to your nutritional plan as well. In this post I won’t go into the specifics of proper pre-meal fueling, but I will stress it’s critical to fuel up before a super workout. If you want to get specific details on nutrition DOWNLOAD OUR FREE NUTRITIONAL CRASH COURSE. You can find it on the right side of the home page of the blog. For theses select few people who really want to enhance their bodies and design a killer physique get more information on The New BoDY Transformation workshop. This 12 week,90 day Body Transformation will change your life. It begins with changing how you think about nutrition and your body and then really dive into the hot-to that most people just don’t know or understand. We will share with you the secrets that only the celebrities and very wealthy are privileged to experience. This course is designed for all ages men and women who are tired of working out and not looking and feeling the way they truly desire. Stop wasting time and start getting results with the B2F Team of Fat Loss Experts.

Tip 3 is one that is near and dear to me , because I see too many people coming into the gym and starting their workouts improperly. I see trainers everyday starting training sessions with clients who walk into the gym and sit right down on a piece of equipment. This is a serious problem and one of the top reasons why so many people get injured and never attain the true results they joined the gym for. B2F Coach start every session with a specific goal in mind, Get the Neural system firing, and internal body temperature raised. We recommend warming up in all three planes of motion, and doing dynamic streches with full range of motion. I will be posting a entire article to this topic in the coming weeks. If this is a topic of value and if anyone would like to receive a ebook on the topic, I will personally create it. All that is required is to comment at the end of this post…

I hope this information assisted all that take action and impediment these simple tips into their workouts.

Till Next time as always Bwell,  Coach Rahz


B2F Coach’s Workouts Episode #1- Greg and Rahz Battle The Squat Rack

Posted in Coach's Workouts on October 4th, 2008 by admin

Welcome to the B2F Coach’s Workouts.

Here you will be able to witness personal workouts from our B2F Fitness Coaches. You will be able to see us in action as we battle through our workouts.

Here on Long Island, we believe in inspiring people through our actions. At the same time you will understand that we are human too and go through similar situations as you do.

WARNING:: These workouts are not meant to be copied. These episodes are strictly meant for you to see what we go through in our workouts as well as our passions and methodologies for training our bodies.

Click play below to see Coach Rahz and Greg Battle the Squat Rack:

Stay Tuned for more Coach’s Workouts

Breakthroughs To Fitness

P.S. If you haven’t signed up for our free monthly newsletter, visit It’s filled with content on stress reduction, supplementation, workouts, coach rahz’s rants, and more.

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