So Ya Wanna go Gluten Free…

KETO//OS Recipes

Hey Team! Here are several great ways to add a little twist to your KETO/OS…


Faster Fat Loss Check List

The #1 question I get from people who struggle losing their annoying body fat is “What do you think of XYZ diet?”  As soon as you start reading my report then you’ll know that you don’t have to go on a “diet” to lose that stubborn body fat.  If you just start implementing those 7 simple tips, you’ll start seeing better results in less time than you’d ever think.

If you haven’t had a chance to read it yet, you can download it below.

Not only does it show you how to start to lose fat faster, people are always surprised at how little time these 7 tips actually takes to start doing.  Too many people make it harder than it has to be, but once you go through the checklist you’ll see how easy it is.

Believe me…after helping hundreds of men and women just like you over the last 14  years at BCS Fitness I can tell you what works long term…and what does not work long term! ; )



6 Week Carb Cycling Challenge: Weekly Meal Plan

Hey Challengers!

Here are the current”6 Week Carb Challenge” client meal plans. Keep in mind, the actual lessons will start this weekend through our app. If you prefer to not log in through the app…you can also log in and view all lessons from your email. The bulk of our work will take place through daily lessons you receive each week from our app…so please be sure you are receiving content, that is where we will challenge you to tackle new habits in your nutrition!

The below meal plan is intended to give you some weekly suggestions…NOT A DIET. We want you to focus on small habit changes over 6 weeks and NOT radically cutting calories just to drop body weight (muscle, water, and fat.) Use these meal plans to supplement your weekly plan that best fits your life.

We use a “paleo” style meal list simply because paleo style meals are naturally lower in processed carbohydrates and high in healthy energy carbohydrates (fruits, vegetables, etc.)

All meals will be written for 2. You can easily adjust if you need to make more or less. Please try not to see these recipes as a strict plan. Rather, experiment with some of these healthy low carb recipes as they best fit your day and training cycle.

Try to stick to the following portioning guidelines…

Protein (chicken, lean beef, pork, fish, low fat dairy, whey protein): Palm size

Vegetable: Fist size

Fruit: Palm size

Fat (olives, avocados, nuts, heavy whipping cream, coconut oil, almond butter): Thumb (2 Thumbs)

Starch: Palm size or less


Here is your meal plan…

Week 1 Challenge Meal Plan Suggestions

Meal Calendar:  aug26-sep1-2018-calendar

Recipes: aug26-sep1-2018-recipes

Shopping List: aug26-sep1-2018-shopping-list-short


Week 2 Challenge Meal Plan Suggestions

*You’ll notice that the dates are incorrect and labeled for Aug 12-18th. Don’t worry about this, it is a formatting error on the Paleo Plan site.

Meal Calendar: aug12-aug18-2018-calendar

Recipes: aug12-aug18-2018-recipes

Shopping List:  aug12-aug18-2018-shopping-list


Week 3 Challenge Meal Plan Suggestions

Meal Calendar: sep9-sep15-2018-calendar

Recipes: sep9-sep15-2018-recipes

Shopping List: sep9-sep15-2018-shopping-list


Week 4 Challenge Meal Plan Suggestions

Meal Calendar: sep16-sep22-2018-calendar

Recipes: sep16-sep22-2018-recipes

Shopping List: sep16-sep22-2018-shopping-list-short


Week 5 Challenge Meal Suggestions

Meal Calendar: sep23-sep29-2018-calendar

Recipes: sep23-sep29-2018-recipes

Shopping List: sep23-sep29-2018-shopping-list-short


Week 6 Challenge Meal Suggestions

Meal Calendar: sep30-oct6-2018-calendar

Recipes: sep30-oct6-2018-shopping-list-short

Shopping List: sep30-oct6-2018-shopping-list





Meal Planning Guide & Recipes

I’ve read numerous books on nutrition over the last 18 years, this guide is like taking the best advice from each book and compiling it into one source. Our clients that have followed recipes like these have seen the best results maintained over time.

Everyone knows, if you want to lose weight…you have to make improvements to your nutrition. This resource is a wonderful starting point and will serve you will along your journey.

  • 4 weeks of delicious sample meal plans

  • Easy to read shopping list for each week

  • Easy to understand recipes and cooking instructions

  • Easy to understand lessons that will TEACH you the science behind the good (and the not as good) foods available to us

  • List of unrestricted foods, foods to eat in moderation, and foods to avoid at all cost

  • Guidelines for dining out at restaurants

  • Individualized baseline assessment to help you start your journey 

  • Daily Diet Log and much more!!

 ​Is this all just too overwhelming for you? That’s okay…we get it. Just start slow and try to make one habit change at a time.

  My goal is to equip you with everything you need to get the results you desire…and THEN SOME!


 Have a great day


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The Resolution…of LOVE