Carbohydrates Made Simple

Posted in Fat Loss Secret, Nutrition on August 29th, 2011 by admin

Carbohydrates made Simple

Eat Well Train Hard, and Live with Passion

Carbohydrates have been misrepresented and given a bad name because of popular fad diets and health professional who aren’t willing to do their due diligence to know the facts about this fundamental macro-nutrient. I want to shed some light on the subject without getting too scientific. Carbohydrates provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet. But some kinds of carbohydrates are far better than others.

What Are Carbohydrates?

Carbohydrates are found in a wide array of foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

The basic building block of every carbohydrate is a sugar molecule, a simple union of carbon, hydrogen, and oxygen. Starches and fibers are essentially chains of sugar molecules. Some contain hundreds of sugars. Some chains are straight, others branch wildly.

Carbohydrates were once grouped into two main categories. Simple carbohydrates included sugars such as fruit sugar (fructose), corn or grape sugar (dextrose or glucose), and table sugar (sucrose). Complex carbohydrates included everything made of three or more linked sugars. Complex carbohydrates were thought to be the healthiest to eat, while simple carbohydrates weren’t so great. It turns out that the picture is more complicated than that.

The digestive system handles all carbohydrates in much the same way—it breaks them down (or tries to break them down) into single sugar molecules, since only these are small enough to cross into the bloodstream. It also converts most digestible carbohydrates into glucose (also known as blood sugar), because cells are designed to use this as a universal energy source.

Now that we know what they are and what they do in our bodies, let’s talk about good carbs vs. bad carbs.

Bad Carbs List: Aka Simple Sugars- BAD with a Capital (B) These Carbs Increase Belly Fat

The most important simple carbohydrates to limit in your diet include:

  • Soda
  • Candy
  • Artificial syrups
  • Sugar
  • White rice, white bread, and white pasta
  • Potatoes (which are technically a complex carb, but act more like simple carbs in the body)
  • Pastries and desserts

Good Carbs List: Aka Complex Carbohydrates

Complex carbohydrates are considered “good” because of the longer series of sugars that make them up and take the body more time to break down. They generally have a lower glycemic load, which means that you will get lower amounts of sugars released at a more consistent rate — instead of peaks and valleys —to keep you going throughout the day.

Picking complex carbohydrates over simple carbohydrates is a matter of making some simple substitutions when it comes to your meals. Having brown rice instead of white rice, having whole-wheat pasta instead of plain white pasta are better choices if reducing your belly fat is your goal. You may have heard of the term glycemic index which refers to the effect a specific food has on a person’s blood sugar.  Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI. If release fat from your belly is your goal then pick food that have a low GI number. Here my list of five Complex Carbs you should have in your diet.

  • Sweet Potatoes
  • Brown Rice
  • Banana
  • Chick Peas
  • Lentils

My Favorite 5 Fat Burning Carbs

  1. 1. Oatmeal (Steel Cut Oats)
  2. 2. Kale
  3. 3. Black Beans
  4. 4. Blackberries
  5. 5. Sweet Potatoes

Bonus: Cinnamon and Chili Pepper add spice and kick to your fat burning food selections.

When picking your carbohydrates always select them according to what your activity level is going to be for the day. For example eating a bowl of grapes at 10pm isn’t the best idea because most people will be going to bed shortly after eating the grapes. Having grapes with a protein source for a mid morning snack on a workout day is a much better fat blasting decision. I hope this short article serves you, and please feel free to email me with your question and comments.

As always Eat Well, Train Hard, and Live with Passion.

Coach Rahz Slaughter, MPT

Creator of the 28 Day Belly Fat Diet Guide

Free Download @

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Commitment and Dedication leads to Locust Valley Fat Loss Results

Posted in meta burn on May 2nd, 2011 by admin

Commitment and Dedication leads Breakthrough Results

Hey Coach Rahz here,

Today’s post is going to be about something that most Fat Loss experts don’t talk about much. Hey don’t worry I’m still going to give you something special that’s going to help your Fat Burning efforts.

Let’s get right into topic because it’s one I know you will receive tons of value if you install it into your fat burning program right away.

What do the these two words mean to you?

Commitment and Dedication

Well let me tell you a story about two of our standout clients who define what it means to be committed and dedicated.

Cal Nathan and Jim Wissing have both been Breakthroughs To Fitness clients for just about a year now. Both of these outstanding gentlemen have really transformed their bodies, and athletic performances through following the Meta Burn nutritional guideline and fat loss system.

Let’s start with Cal who came to Breakthroughs to Fitness to improve his strength and endurance to compete in a marathon. Over the past eight months Cal has been extremely committed and dedicated to his training and nutrition program. Cal who is a business owner, family man, and running enthusiast has never made any excuses why he can’t make time for his workouts. He travels over forty minutes to meet his coach 2-3 times per week, and when he has to miss a session he makes it up on his own. Cal finished his 1/2 marathon today improving his best time by over 12 minutes. Cal and his coach Greg Kalafatic got to celebrate this amazing accomplish together at the finish line.

All I can say if more people had Cal’s level of commitment and dedication to a goal we would have a lot more extraordinary human beings in this world. Here’s a take away lesson you can use to increase your Fat Burning efforts that Cal used to improve his marathon time.

Never settle for ok, always push yourself to do just a little more. For example one more pushup, three more minutes on the treadmill, or something as simple as not giving into the negative mindset of I’m too tired today to go the gym.

The second client I am 100% sure if you followed his lead, your fat burning success would be guaranteed. Jim is a true student that all the coaches love to coach because of his dedication to always busting his ass every session. A common story line in both of these awesome client is they have every excuse everyone else has but never choose to use them. Why, because they are committed and dedicated to their personal goals.

Jim was referred to Breakthroughs to Fitness by another one of our many amazing transformation success stories. Jim started out with simple goals to get fit, and loss a few pounds. Within a short period of time coach Greg knew Jim was going to be one of our breakthrough success stories because he approached each session with a sense of commitment and dedication only someone with a white hot burning desire would. Jim is the type of client that makes training fun, exciting and rewarding. Over the past year Jim has reach and exceeded many milestones such and releasing over thirty pounds, improving his bench press to over 225 pounds, and most recently beating his personal best for the deadlift of over 315 pounds.

Hey we all have to agree these are exceptional results and accomplishments but they haven’t slowed Jim down for one second. That is why he continues to be a success in the gym, as a family man, and in business. Jim attacks each day with a commitment and dedication that far exceeds the average client. Here’s what you can take away as a fundamental lesson to success that both Jim and Cal live by:

Show up, Pay attention, and Take Action

If you simply decided to follow those three action steps tomorrow your fat loss results would sky rocket. You would be on the fast track to health and success within the next 90 days and I would be writing about you and sharing lessons that others can take and get inspired to commit and follow through on their own personal breakthroughs in life through fitness.

Last but not least Cal and Jim were selected by the Coaches as Clients of the month and both will receive a special gift. You could be a client of the month just like Jim and Cal, but first you’re going to have to get committed and dedicated.

Until next time, Be Well.

Dedicated to your Fat Loss Results,

Coach Rahz :-)

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Locust Valley Personal Trainer Addresses Standards In Fitness

Posted in Uncategorized on February 4th, 2011 by RahzS

Hey Everyone. Coach Rahz here with an important message from Coach Frank. This is an important component that will decrease your level of health if you do not raise them… read below…

Today I want to discuss the topic of standards and how they affect your health.  By standards, I am referring to your nutrition, physical activity level, esteem and habits.

We need to keep our standards high in these areas.  While many in the world strive for mediocrity, we need to raise our own personal standards for success.  When you are working out, ask yourself, “Is this good enough?”  If it isn’t then you must raise your personal standards.  Ask yourself if today is going to be a great day or a mediocre day with regard to staying on your nutrition plan and exercising.  If you feel it will be mediocre it will be; that is your standard.  However, living up to a higher standard is easy because you are in complete control of your success; you simply need to recognize what you want with regard to health and fitness.  You and only you set your standards for living.

We live in a time of instant gratification.  To me, this suggests a lowering of standards.  Drive thru restaurants makes eating instantly gratifying when you are hungry.  But at what nutritional cost?  Getting on an elliptical machine for 30 minutes is much easier than intense metabolic training in the same amount of time.  You feel like you worked out on the elliptical and feel immediate gratification for what you did.  However, 30 minutes on an elliptical is the epitome of low standards with regard to exercise.  So what’s the result?  You feel like you did something, but it really wasn’t much at all and then are confused when the results you want are not coming.  Again, it is a matter of standards.
We have standards for most everything.  A standard for the clothes we wear, the car we drive, the places we go and with whom we go with.  We have these standards and they are directly related to our esteem.  My question is, if standards and esteem are connected, then how could we expect low standards to produce optimal health benefits?  Wouldn’t being at the pinnacle of great health make you feel, well, great?  Don’t you believe that it is you, and only you, who can make that happen?
If you are performing at a mediocre (sub standard) level with regard to your health, fix it.

Of course we all have different abilities when it comes to strength and stamina but that is not what I’m talking about.  Do not confuse high standards with comparison to someone else.  Your higher standard is usually going to be different than someone else’s.   However, sometimes you can try setting a standard with someone else.  Start easy with, say, the amount of pushups you can do.  If you can do 10 and your partner can do 12 the both of you should set a goal of 20 each.  You just heightened your standard for pushups and you have someone to reach that standard with.  When you reach that standard, the high 5 you give each other will be worth its weight in gold.

Finally, don’t be afraid to voice your standards.  If something is not good enough tell yourself so.  Likewise, if it is good enough be excited and share it with someone.  Setting higher nutritional and fitness standards will help you to look, feel and act great.  If someone questions your drive or motives simply tell them you are living at a higher standard.

You are allowed to be great,
Coach Frank

Breakthroughs To Fitness

Locust Valley Personal Trainer

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Breakthroughs To Fitness Opens Second Long Island Personal Training Studio in Locust Valley

Posted in Uncategorized on November 22nd, 2010 by RahzS

The day has come for the big announcement plus more great announcements within the video below:

Locust Valley Personal Training and Nutrition Studio

Locust Valley Personal Training and Nutrition Studio

Our Meta Burn Fat Loss system is one of a kind that you won’t find anywhere else. It’s guaranteed to work for all who participate or your money back. We are proud to have fine tuned this system over the last 3 years to produce such amazing fat loss results.

Now it’s time for you to experience what our clients are producing in results. Our Locust Valley Personal Training and Nutrition Coaching studio is located within the Forest Executive Center on 480 Forest Avenue in Locust Valley.

We are looking forward to reaching more residents and creating dynamic results. Stay tuned for more information on our Meta Burn Body Transformation contest. If you are not on our notification list, please email us at so you are sure to know when we are launching the details for the 20 spots available.

Dedicated to your results,

Rahsheen Slaughter

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Fat loss is just about the calories…

Posted in Uncategorized on November 11th, 2010 by RahzS

So we have heard or been told by a friend or even read in what we thought was a credible magazine or tv show. I’m here to tell you it’s not just about the calories. That’s incomplete and these are lies people are spreading that are creating more and more frustration when it comes to shedding the pounds.

Time and time again I see and hear people say when it’s time to lose weight “I’ll just eat less and do cardio everyday.” They do really well in the beginning ONLY to go back to their old ways and gain even more weight then when they started.

Ask the millions of people who go on weight loss programs each year to find out how successful they were and still are. Some small percentage made it because they had a successful model, most don’t make it because they followed something incomplete and weren’t told the truth.

Here are the components that make up a successful fat loss program in regards to just nutrition and I will touch upon each in separate blog posts:

1. Calories In vs Calories Out (did I just contradict myself…no and you will see why)

2. Frequency of meals

3. All 3 Macro Nutrients

4. Portion Size

5. Thermic effect

I will touch upon the first component which is calories in vs calories out. So how many calories should you eat?

Well the best and most efficient way is to get your RMR (resting metabolic rate) tested via the Body Gem device. This is something we have used with our nutrition clients to get them amazing results. On average, our nutrition clients lose 4lbs in the first week and up to 25lbs in only 12 weeks.

However, if for some reason you are unable to get your RMR tested at our facility, the next option (which can be used with success) is to estimate your RMR using a formula. What better way to teach you then to have our Nutrition Coach Greg teach you how to do that and how you can build your own meal plan.

He wrote a post for our Fit Body Bootcamp Blog. Head on over and learn the true method of calories in vs  calories out:

Calories in vs Calories out

Dedicated to your results,

Coach Rahz

Locust Valley Personal Trainer

Breakthroughs To Fitness

P.S. You have to check out our Meta-Burn Nutrition program. It’s insane the results it is producing for clients. Click the link below to register for a complimentary discovery session

What’s Your Metabolism

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Meta Burn Fat Loss System Launches On Long Island

Posted in Uncategorized on June 26th, 2010 by Greg

Breakthroughs To Fitness launches their proprietary Meta-Burn Fat Loss System today on Long Island. There are four major Metabolic components that make up the Meta-Burn System.





Within these components are micro metabolic series that complete the system such as:



AB Liquefier


Meta-Cool Down

Below is a sample of our first Meta-Cardio class. Let’s Burn!

Come join the fun by visiting

Dedicated to your results,
Greg Kalafatic
Breakthroughs To Fitness
Roslyn Personal Trainer

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