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Lean and Strong. That's the Ticket!
Get Lean Fast - 7 Options

Want to drop some body fat? Today I have 7 simple and effective options for you to shed that unwanted body fat. While fat loss can be quite frustrating, these 7 strategies are proven to help you slim down fast.

1. Drink a Gallon of Water

Water is always a crucial element for proper bodily functions, and even more so when fat loss is your goal. The conversion of fat into energy takes place in your liver, and this process requires that you be well hydrated.

Drinking a gallon of water over the course of your day is a wonderful goal to aim for. This goal is easily met when you get into the habit of sipping water throughout the day, coupled with drinking a full glass before meals, upon waking and before bed.

Ciara famously lost 60 pounds in 2014 by drinking a gallon of water each day.  She said, "Water is my medicine.  I need it every day."

2. Cut out Alcohol

This fat loss tip is always met with groans, but despite its unpopularity it remains one of the most effective. The first reason that alcohol should be cut out in order to lose fat is that it’s filled with empty calories. These are simple sugars that taste great but add up quickly as stored fat in all the wrong places.

The second reason that alcohol should be cut out is that the simple energy that your body derives from the alcohol will be used as energy long before your fat stores are tapped, making it impossible to reduce body fat on days when alcohol is consumed. 

The third reason is when we drink alcohol, our inhibitions disappear and we eat foods that we normally wouldn't. 

That should be incentive enough for you to put down your glass and reach for some water.

3. Do a Variety of Cardio

Variety is key when it comes to the cardio side of your routine. Getting in calorie-burning activities is crucial to quickly eliminating fat stores. We no longer believe that long cardio sessions are the holy grail of fat loss – but getting your body moving with calorie-burning activities is a wonderful way to intensify your fat loss results.

The great thing about aerobic activities is that these can and should be fun! Hiking, biking, swimming, surfing, jogging, brisk walking – any activity that requires you to move your body for a decent duration of time and break a nice sweat in the process.

High Intensity Interval Training will burn body fat right off your body! (see below for additional info)

4. Cut out Processed Junk

This is one of the easiest ways to quickly and effectively reduce body fat, and yet it is met with such resistance. Why? Why is it so difficult for us to give up our packaged, processed snacks and treats? This is one obstacle that prevents most people from achieving the body that they want.

The best tip for successfully getting processed junk food out of your life is to have wholesome alternatives on hand while removing the junk food from your home. If you are a late night snacker, then be prepared by having fresh fruit, sliced veggies, plain Greek yogurt or other wholesome snack replacements on hand. When your belly is full of wholesome snacks, it’s hard to care too much about the processed junk you missed out on. And soon you’ll learn to love how lean and energetic these healthier foods make you feel.

5. Lift Weights

You might consider this to be pretty obvious, but many people are still resistant to the idea that resistance training leads to fat loss. If you find yourself puzzled by the idea that lifting heavy things will reduce the layer of fat on your body, then allow me to explain.

The act of lifting weights causes those targeted muscles to stimulate new muscle tissue growth. Now this doesn’t mean that your muscles are going to get noticeably larger (relax, ladies!) but it does mean that your muscle tissue will become tighter and more toned. The increase in muscle translates to a higher metabolism, which means that your body will naturally burn fat faster and more efficiently.

6. Use HIIT

High Intensity Interval Training is a method that has been quite popular in the past decade – and for good reason. This advanced form of aerobics, when done correctly, is one of the most effective methods for burning fat.

HIIT is achieved by performing short, intense bursts of aerobic intervals between less intense bouts of aerobics. For example, 2 minutes of walking followed by a 30 second sprint, done for 20 minutes.

7. Work with a Fitness Professional

When your car needs new brakes, you take it to the mechanic. When you wake up with a fever and sore throat, you go to the doctor. When your hair gets too long, you go to get it cut. When you need to reduce body fat, you…try to do it all on your own? That makes no sense.

Look, we all have our expertise, and we rely on each other when in need. My expertise is fat loss. When people in our community need a new and improved body they come to me. I’m passionate about getting my clients results, and my programs have been proven effective.

Text me at 847-562-6465 or email me at today to get started on a fat loss program that really works.

Do You Drink Most of Your Fat Calories?

If you’ve ever gotten into the habit of frequenting a certain coffee shop at the same time each morning, then you know that most people drink the same thing every day. There’s the lady with her pumpkin latte with whip, the guy with his black coffee and the college student with her frappuccino. Same order every single day.

What’s your daily drink? If it contains sugar and is high in calories then you’ve just identified your easiest way to reduce body fat. Simply change your drink to something that is zero calorie. A green tea. Plain coffee. Water.

Easier said than done.  I know.  But, these drinks are setting you back. 

Change your sugar-laden morning drink to a zero calorie drink and try this for 30 days. You will be astounded at how much fat you will have lost with virtually zero effort.

Pumpkin Protein Cookies

Here’s a cookie that will satisfy your need for pumpkin spice this season, all without the sugar and carbs of traditional cookies! Be sure to use a high-quality grass-fed why protein powder for the best results. Make a bunch and store leftovers in the freezer.

What you need

Servings: 30 cookies

1 cup butter
1 cup brown suguar
1/2 cup granular sugar
1 egg
1 teaspoon vanilla extract
1 cup pumpkin puree
3 scoops vanilla protein powder
1 cup blanched almond flour
1 1/3 cup rolled oats
1 teaspoon baking soda
1 teaspoon pumpkin pie spice
½ teaspoon sea salt
½ cup chopped pecans
1 cup white lily’s chips


1. Preheat the oven to 350°F. Line 2 large rimmed baking sheets with parchment paper and set aside.

2. In a large mixing bowl mix the butter, brown and granular swerve together. Add the eggs, vanilla extract and pumpkin puree and mix until fully combined.

3. Mix in the protein powder, almond flour, rolled oats, baking soda, pumpkin pie spice, and sea salt until fully combined.

4. Stir in the pecans and white chocolate chips.

5. Use an ice cream scoop to drop cookie dough 30 cookies and bake for 10-12 minutes in the preheated oven. Enjoy!

One serving equals: 123 calories, 10g fat, 52mg sodium, 5g carbohydrate, 0g fiber, and 5g protein.

Week One of Our 21 Day Program: Update

We just completed the first week of our 21 Day Body Transformation Program.  

Everyone came into the gym super excited and pumped last Monday.  We got in a great workout.  

The first five days of the program consist of a nutritional detox/cleanse.  All that means is we eat super clean for five days:  no sugar, alcohol, simple car​bs, dairy products, or starches.  Our bodies clean up from the inside out and by day Four we were feeling awesome!  We had more energy than ever!

We were a bit sore by mid-week, but that went away. 

Saturday we had a great workout at the gym and went out into the parking lot to finish with some fun "Horsey races".  This is where we use a heavy duty band and pair up.  One person is the  "horse" and one person is the "jockey".  The horse puts the band around his/her waist and the jockey holds the handles behind him/her.  The horse then either sprints, jogs or walks and the jockey gives a bit of resistance by pulling back on the band.  The horse has to work against the resistance and it is a leg-burner of a drill!  We go about 40 yards and then we switch. 

Everyone was laughing and also working hard.  

It was a great start to the program! 

I will keep you updated on our progress this week as well!

They are doing fantastic!  I cannot wait to see all the awesome results!

Happy Monday,


Fitness Funnies




Join Us and Be A Member Of The Hauk Fitness Community


We are in the business of getting you the body and health you deserve.  Don't give up!

We are not like the other gyms and online workouts you will find.  We offer real workouts and real help for real people.  

What does that mean?

It means we focus on movements and work that are functional:  Our workouts help you build strength where you need it: walking up stairs, lifting your grocery bags, tightening your core.  Our workouts are designed to help you be stronger and more fit in every day life. Our specialty is weight and fat loss for people who are now ready to put their health and well-being first. 

We also know you live busy lives and your time is precious.  We appreciate the fact that you should not be so sore from a workout that you can't function the next day.  We will never have you perform exercises that will compromise your body or possibly injure you.  Real stuff. 

We truly love the results we get for our members.  Even if you live too far away to physically join us every day, you can be one of our tribe!

We now offer online workouts, recipes, and overall positive motivation for everyone!

We run a virtual Boot Camp complete with live workouts and a ton of videos in our library for you!

The best part is you can join us and reap the same benefits of our in-person boot camp for just about a buck a day.

Your health and wellness is worth it!

You can sign up online safely and securely 24/7

Go to  and then click on the drop down bar "What We Do"  Go to "Sign Up" and then scroll down to our online membership!  

Workout with us in real time and you can always scroll through our video library for fun Tabata workouts, workouts with weights or just a body weight session!

The time is right to get fit. Be fit.  Stay fit  ​

Phone: 847-562-6465