Eating breakfast cuts inches off?

Wanna get slim and lose some weight? Eat good breakfast!

We brought you the t-shirt workout to help you carve the perfect torso. Now, we’re going one step further by bringing you the sleeveless t-shirt workout. This routine was designed to target the key muscles of your upper body that must look good if you’re going to dare go sleeveless: your biceps, delts, shoulders, and upper back. “Inverting the body with the Handstand Pushup, then having the arms go to pre-exhaustion fills the arms with blood, priming them for a great pump with the barbell curls,” says Corey Burnham, who programmed this routine. “Anybody can make a bicep look impressive when they curl their arm, but to have impressive arms even when they are straight by your side means that you have been doing the right, full body exercises,” says Burnhamwho notes that the Barbell Curl is one of the best moves for accomplishing this goal. “Go as heavy as possible on these, but keep very good form,” he notes.

What’s more: You’ll also hit your abs: “Having super buff arms without core engagement leads to poor athleticism and is not a good look for the summer,” says Burnham who added in Handstand Pushups and Pledge Planks to help activate your core in a way that forces them to dynamically stabilize the entire body.

Fitness is not about being better than someone else…  IT IS ABOUT BEING BETTER THAN YOU USED TO BE.
— Gordon Slanquit, Personal Trainer Association

When you’re finished with your workout, hang from a pull-up bar and simply relax. Then, walk on the treadmill or outside for about 15 minutes to improve circulation and ensure that your arms recover adequately.

Do this routine two to three days a week, but vary the volume of sets based on feel.

But, don’t stop after the workout ends. Use your arms throughout the day: make a fist, lift objects, glove up and hit a bag, carry your office bag with your grip, not your shoulder.

Here’s how it works:
Perform the first three moves one after another (Handstand Pushup Hold, Pledge Plank, Barbell Curl).
Rest 45-60 seconds between exercises.
That’s one set.  Do up to 5-8 sets of these. Then, move on to the final two moves. Complete as many sets as possible with 30 seconds rest maximum. “You go until your form breaks, meaning you have nothing left”

Holistic Nutrition Program

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A Healthy, Comprehensive, Cutting Edge &

FREE Nutrition Program!

Read about the SCIENCE of this program here.

If you want to optimize your nutrition ratios, go here first.

***All foods referenced are organic, free range and NATURAL*** 

Below is the general food list:

to find a more specific list that matches your blood type, click below.

BLOOD TYPES                    A                    B                    AB                       O



For more read here.

Primary Energy

Secondary Energy

  • Sun
  • Fun
  • Love
  • Family
  • Career
  • Friends
  • Oxygen
  • Sexual energy
  • Earth’s energy
  • Physical activity
  • Spirituality/God/etc.
  • Food
 70-90% Total Energy Source 10-30% Total Energy Source


  • Fruits
  • Veggies
  • White rice***
  • Honey**
  • Potatoes, sweet potatoes, pumpkins, squashes and yams
Fruits & Veggies
  • All fruits, veggies and tubers

*Chicken meat has a high Omega 6 ratio, especially dark meat and skin, which is why it is a secondary food.

**Only if you are relatively healthy and active

***White rice is the least nutrient-dense carbohydrate here so it should not be a staple.

SECONDARY FOODS (choose only one of the following, per day)

  • Chicken*
  • Beans/Lentils
  • Macadamia nut oil
  • Nuts & seeds
  • Avocados
  • Cottage cheese
  • Dried fruits

1-Day per Week Foods – THE CHEAT DAY

  • Anything you want! Bread, cake, etc. Reward yourself for staying true to your goals – unless of course you don’t like it or it upsets your stomach. The goal is that this day becomes healthier and healthier as you become healthier.

AVOID (unless it’s your cheat day)

  • Processed foods (if you have to ask, it’s processed)
  • Vegetable and industrial seed oils
  • No-No list
  • Cereal grains
  • Candy and processed sugar, even the “healthy” sweeteners
  • Wheat, oats, barley and natural grains
  • Foods that make you bloated
  • Diet or regular sodas (this is a HEALTH program)
  • Alcohol – If a glass of wine or beer a day helps you unwind and feel better, then do it. This is not a diet; it is a nutrition program that you can mold to meet your needs. Moderation is king. Just know that alcohol affects your digestive juices immensely especially if you already have poor digestion.


1) Eliminate, Cleanse & Reset

2) Reintroduce

3) Refine (correct & continue)

1) By starting the H2 Nutrition Program, you will undoubtedly be eliminating some crappy foods from your diet. This will automatically initiate phase I by naturally cleansing the body and resetting it to where it should be – this is the most difficult yet imperative time for any nutrition program.

If you are relatively unhealthy, this can be an unpleasant process that proves too much for many people to overcome because of the symptoms associated with detoxing and withdrawals – so hang in there, use your cheat days and do whatever it takes to stick with this program until it becomes a lifestyle.

2) Once you have eliminated unhealthy foods for at least one week, ideally three weeks, you can introduce them back (if you think you can’t live without them or you want to test food sensitivities), one at a time to see how your body reacts. You may find that foods you ate everyday are the cause of bloating, cramping, aches and pains, fatigue and mental fog.

This process will tell you if you are sensitive to specific foods and therefore should stay away from them and only eat on occasion. You can eliminate one or more foods at a time, but only reintroduce one at a time, in order to observe the true affects of that specific food without any interference from other foods being reintroduced.

3) This is a journey that can take a lifetime, so sit back, relax and enjoy the ride. If you observe your body and stay dedicated to improving your health through nutrition then you will find the best foods for your body and lifestyle. This is ONLY done through trial and error of your own efforts. You can learn more detailed ways to cleanse the body here.


  • This program is for relatively healthy people who are free of major diseases. If you have diabetes, hypothyroidism, metabolic syndrome, candida overgrowth, gut dysbiosis, etc., then you may need to modify accordingly, which of course takes a lot of research on your part or working with a professional. Go to the Vital Statistics and Tests for Optimum Health page to learn how to figure out how healthy you really are and go here to learn how to troubleshoot high cholesterol.
  • Match your carbohydrates and serving size to your energy expenditure, i.e. if you sit all day you don’t need a lot. Carbs = fuel.
  • Don’t eat big dinners or dense foods late at night.
  • This program is basically void of grains, but if you tolerate some NATURAL grains in your diet, stick with them. Just don’t eat them because you heard they were good for you though, because for most people they are not, especially the way they are prepared these days.
  • Not all vegetables are easy to digest and some have a lot of indigestible fiber that leaves some people bloated and gassy. If that is you, and you know what veggies I’m talking about, avoid them because they are rotting in your gut and causing health problems.
  • As mentioned above, fiber can be an issue, so understand that fiber-rich foods and grains can be the cause of many stomach and health problems. Read more here on The Fiber Menace.
  • Nuts and seeds are high in Omega-6 fatty acids, which promote inflammation, so limit yourself to about 4oz per serving daily and make sure they are prepared properly: read more here.
  • Do not eat a food often if it is an avoid food for your blood type
  • Make sure to have some type of carbohydrate with each meal, otherwise your blood sugar can drop and you are prone to hunger, fatigue, cold hands, headaches and more.
  • None of this nutrition program will make you healthy if you don’t eat and sleep on a regular schedule while managing your stress.
  • What you eat for breakfast is your foundation for the entire day; make it count.
  • If you don’t have time to eat right or prepare your own foods then be prepared to make time later for treating the diseases poor nutrition causes.

Protein – Fat – Carbohydrate Ratios

Don’t believe any of the pre-fabricated ratios promoted out there, i.e. the 30-30-40 diet or whatever. We are all different – our own body can even change its needs for certain nutrients on a day to day basis. For this reason, it is up to you to observe your body and how it reacts to different ratio’s of fats, proteins and carbohydrates, and then notice how it can change on a given day depending on the season and your activity level. The blood type foods give great hints to what direction your body likes to balance itself.

You may need to log your meals and post-meal symptoms for awhile to get a good idea of the best ratios. If you are bloated and sluggish after a meal, it is the wrong ratio ,and/ or the wrong foods.


Depending on your history (antibiotic use, infections, exposure to toxins, poor nutrition, etc.) or blood type, you may be very sensitive to certain foods. Only your own observation and intuition will tell you which foods, as food allergy tests are very inaccurate, no matter how good they say they are.

For these reasons, please be aware of how your stomach reacts to the following foods – if you are sensitive to any of the following, eliminate them until you figure out the cause, which could be many things and often takes the detective work of an experienced, holistic health care professional. Or, you may simply need to balance yourself for awhile and heal your gut, then all of these foods will become easier to tolerate.

  • Cow’s milk and dairy
  • Beans and lentils
  • Seeds and nuts
  • Gluten
  • Soy
  • Chocolate
  • Coffee
  • All cereal grains
  • Quinoa, amaranth, buckwheat, etc.
  • Tapioca
  • Rice
  • Potato
  • Corn
  • Sesame



At Hallford Health we love options so I have a bunch of nutrition tools for you to try out and see which work best for you. These links will take you to my main nutrition blog; try to learn and apply a new tool every week, eventually utilizing as many tools as possible, on a daily basis.



West Bend Stir Crazy Popcorn Popper

Add about 1/4 cup organic corn kernels (which by the way are high in fiber and anti-oxidants) and about 1-2 T coconut oil to the Stir Crazy Popcorn Popper and watch the popping action begin! Once your popcorn is done, turn the popper over and the clear dome cover becomes a convenient serving bowl.  Purchase at Target for only 29.99.

Homemade Corn Tortillas


  • 2 cups masa harina (corn meal is not the same thing)
  • 1/2 tsp sea salt
  • 1  1/2 cups hot water


  • Mix the masa and the salt together
  • Stir in the hot water; using your hands blend the ingredients well (dough should be firm and springy)
  • Cover dough for an hour with plastic wrap
  • Form 2″ balls of dough and place between pieces of parchment paper
  • Press the dough using a tortilla press
  • Cook tortillas on medium high heat in a skillet or griddle for a couple of minutes per side
  • Cook until lightly browned

Fish Soup

Did you know that broth made with fishheads and carcasses provide iodine and thyroid strengthening substances? More reason to go to your nearest market to get some fresh fish! We like Whole Foods because they always have a fresh selection of fish to choose from AND they will clean and gut them for you too!  


  • 2 1/4 lb whole fish, scaled, cleaned and gutted (white fish works the best like halibut, cod, flounder, etc.)
  • 8 cups of water or more
  • 1/2 cup olive oil 
  • 4 carrots chopped
  • 2 celery chopped
  • 1/2 yellow onion chopped 
  • 1 T fresh parsley chopped
  • pinch of saffron
  • Salt and pepper 
  • 1 cup rice
  • juice of one lemon 


  • place all the veggies in a stock pot and add the water; make sure the veggies are covered in the water. Add more water if necessary
  • add the oil, salt, pepper, saffron and parsley
  • bring to a boil, then simmer for 30-40 minutes
  • add the fish to the pot, head and all, and boil for 15 minutes (the fish needs to be cooked but not falling apart)
  • gently remove the fish from the pot; when cooled down a bit, remove the flesh being careful to take out all bones. Set the fish aside and keep warm
  • scoop the veggies from the broth. Set aside and keep warm
  • using a sieve, drain the liquid into another saucepan, to remove any bones from the broth
  • add the rice to the saucepan and turn to high heat. When rice begins to boil cover the sauce pan and turn temperature to simmer. Allow to cook for about 20 minutes
  • when rice is done, add the fish
  • add the lemon juice and add more salt and pepper if desired