Are you working out day after day on your own and not seeing great results? Are you working with a trainer who seems to be kicking your butt, yet you’re not seeing the progress you like? Well I’m here to tell you it’s not just about the workout. If you’re not changing your eating habits then you’re not going to see the results you really want long term. I still see trainers give their clients a great workout and then send them on their way and never mention nutrition or educate them or ask what they are eating on the outside. That’s like a car salesman selling you a car without an engine. Without the right stuff going on under the hood and without the right fuel you will not see great results. If you or your trainer are not focusing on nutrition at some point you will fail! Not because you can’t do it! But because you are not applying the successful fat loss strategy…….which is proper nutrition in balance with proper exercise.

Maybe proper nutrition is the missing piece of the puzzle you have been looking for……

Like I always say “Any Trainer will give you a workout” “But will they give you RESULTS?”


Your Fitness and Nutrition Coach,


~David Modderman




We see the “Eat Fresh ” Subway commercials. We see good old “Jarrod” reminding us how he lost hundreds of pounds eating Subway sandwiches.  We see Subway religiously plugged on “The Biggest Loser” television show. So Subway must be a healthy choice right? Maybe and maybe not………

I won’t even get into my beef with “The Biggest Loser” televsion show and how they plug foods of companies that sponsor the show……..think they are trying to help YOU at home to eat healthy? Think again…

I would agree there is definitely some low fat choices at Subway, and some healthier alternatives to fast food burgers and fries. But if you think you are getting natural breads and meats..then think again!

The meat and cheese is processed and loaded with sodium to keep it from going bad.

But the bread is “fresh” and must be OK right?

Even the healthiest choice of bread isn’t good for you…….the wheat bread is not “whole wheat” it’s processed enriched bread that contains high fructose corn syrup. FOR A BREAD TO BE 100% WHOLE WHEAT IT MUST BE THE FIRST INGREDIANT” and not contain the words enriched wheat flour.

But David! They have come up with the “new” 9 Grain wheat bread!

Yes they have… but look at the ingrediants is it really any different?

SUBWAY-9-GRAIN WHEAT BREAD- Enriched wheat flour (wheat flour, barley malt, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, yeast, high fructose corn syrup, whole wheat flour, wheat gluten, contains 2% or less of the following: oat fiber, soybean oil, salt, wheat bran, rolled wheat, rye nuggets, dough conditioners (DATEM, sodium stearoyl lactylate), yeast nutrients (calcium sulfate, ammonium sulfate), degermed yellow corn meal, rolled oats, rye flakes, caramel color, triticale flakes, parboiled brown rice, refinery syrup, honey, barley flakes, flaxseed, millet, sorghum flour. Contains wheat.

YIKES and this is supposed to be the healthy bread!

Lets take a look at the white/Italian bread:

ITALIAN (WHITE) BREAD  Enriched flour (wheat flour, barley malt, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, sugar, contains less than 2% of the following: soybean oil, yeast, salt, wheat protein isolate, wheat gluten, dough conditioners (acetylated tartaric acid esters of mono- and diglycerides, ammonium sulfate, calcium sulfate, ascorbic acid, azodicarbonamide, potassium iodate, amylase [enzymes]), sodium stearoyl-2-lactylate, mineral oil. Contains soy and wheat.  

Just remember if a food is not natural and is processed….not to mention has a long list of ingrediants it has little to no thermic effect (your body burns nothing digesting it) and it has a better chance of being stored than being used for fuel.

Add in a diet pop and some chips….you just consumed a meal that will not aid your body in burning fat but actually storing it.

My best suggestion make your own sandwich at home with 100% Whole wheat bread and real meats and know what your actually eating…..don’t take anyone elses word on it espically a large food chains.

~Your Fitness and Nutrition Coach,

David Modderman










-Top 5 new years resolution mistakes-

1) Going on a fad diet

2) Buying a infomercial product to spot reduce a body part

3) Believing a weight loss drug or supplement will be the solution

4) Using cardio/aerobic as your only form of exercise

5) Trying to reach your New years fitness and nutrition goals on your own.



Ahhhh Christmas is coming and so is the food…….and we can’t forget New Year’s Eve dinner and drinks and also New Years day football and food…….

With all the big meals and gatherings coming up in the next 2 weeks it will be easy to make the wrong food choices and put on some extra holidays pounds.

That is why I created 10 page e-book all about preventing the Holiday weight gain entitled “The Healthy Holiday Eating Guide”. You can download this great ebook for FREE here:

Your Fitness and Nutrition Coach,

~David Modderman





You can’t really miss it on the Internet these days. Seems like everywhere you look there’s another company promoting the nutritious Acai Berry as a weight loss miracle.

And that’s why I thought it was critical to write you today. I want to make sure you know my opinion on the subject.

First, you know better than to believe you’re going to pop some pills – ANY pills – and have the pounds and inches melt off like magic. If you’ve been listening to me for any length of time you know true fat loss comes from a variety of factors, including exercise and proper nutrition.

I received and e-mail today that said: “Busy mom loses 30 pounds in 30 days without diet OR exercise”

Sound to good to be true? Well it is! Anyone losing 30 pounds in 30 days is losing lots of water and probably some muscle.

Second, any fitness expert worth their fees will tell you that any diet that promotes you eat any one food all day long and then eat a sensible dinner, well, don’t bother. Yes, you will lose some weight short-term, but as soon as you go back to your old eating habits – and you know you will – you know exactly what happens.

Third, the Acai Berry contains VERY powerful antioxidants and it is getting a lot of good press for that very reason. Yes, antioxidants as in the extraordinary nutrients that help fight the free radicals associated with aging, cancer risk and other degenerative diseases.

And while on the subject, I wanted to fill you in on something that has recently come to light. Did you know that coffee berries (the berry that covers the coffee bean) is one of the most powerful antioxidants on the planet? It’s something researchers have discovered in recent years.

What’s really cool is my friends at Prograde Nutrition have just created an amazing Whole Foods based Anti-Aging formula called Prograde Longevity that includes both Acai Berry and Coffee Berry. Oh, and it also utilizes Green Tea, Pomegranate, Wolf Berry and Biovin Grape (Red Wine extract.)

Just to give you an idea of how powerful this formula is, well, you’d have to eat an entire POUND of raspberries to get the same ORAC value. And in case you’re not familiar with the term, ORAC stands for Oxygen Radical Absorbance Capacity.

I have been taking “Longevity” for the last month to prevent the holiday flu and cold bugs…..and to cleanse my body.

So far so good! :-)

You can read more about “Longevity” by

Your Fitness and Nutrition Coach,

~David Modderman


On Monday we talked about how skipping breakfast can destroy your fat loss goals.

So what are some good examples of a good balanced breakfast?

(Supportive Breakfast #1)

-1 cup of oatmeal with raisins

-Scrambled eggs (4 whites and one whole egg)

(Supportive Breakfast #2)

-1 cup of lowfat cottage cheese mixed with 1 cup of natural strawberry yogurt, add in some real strawberries.

(Supportive Breakfast #3)

-Protein pancakes- made with oatmeal, natural applesauce, cinnamon, and egg whites (email me for the full recipe).

*The goal of a supportive breakfast is eating it within 60 minutes upon rising and eating a balanced combo of lean protein, low glycemic carbs, and some fruits and veggies.

Your Fitness and Nutrition Coach,

~David Modderman