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Let me tell you a story:
I remember like it was yesterday.
Cruising out on the lake with family and friends to celebrate a good ole 4th of July.
Drinks were flowing and good times were to be had by all.
Funny thing was I was nowhere near the shape I’m in now.
See, all along I had a passion for working out and helping others…
But, as I was finishing up college, things began to get a bit stressful, my routine was out of whack and before I knew it…
I had packed on a few unwanted pounds.
Thing is it didn’t hit me until one of my family members mentioned something to the likes of:
“Hey, looks like someone’s putting on a little weight, you keep this up and before you know it, you’ll have a nice sized gut…”
Now, I know there’s always a good laugh to be had amongst loved ones, but it was something that lit a fire under my ass to get back to who I was before and never look back.
Isn’t it crazy, though?
We won’t do something for a long ass time in any area of our lives.
Until the minute we finally get the motivation after feeling triggered by something.
Think about it…
Aside from being called overweight, let’s look a little deeper here at things that might cause us to make moves and take action on things we normally we would resist.
=> One of your close friends or family members passes suddenly due to health related reasons
=> You lose money because your production at work goes to shit because by the time 2 o’clock hits..you’re already tapped out.
=> Your wife makes a comment to you about how hot the guy on her latest tv drama looks (something she used to say about you)
=>Your kids speak their mind to you and others about how fat
Whatever it might be…
It’s usually something that hits us right where it hurts but serves as the best prescription to finally have us make some moves.
So we finally get fed up with the way things are, we’ve had enough, and decide that it’s time.
Getting into a mode of what I like to call:
The next thing you know, you’re sitting there saying to yourself…
I wanted these results like yesterday…
Is a by-product of putting your greatest effort in.
Day in and day out.
Nothing more. Nothing Less.
And, if you know a thing or two about baseball…
Swinging Singles is a lot better than trying to hit big ass home runs every day.
If you try to do more, you will BURN out quickly.
Don’t do enough…
And, you will begin to get frustrated with yourself as to why you’re not seeing the results you would like.
I’m here to tell you, my man…
There will be days that Rock.
And there will be days that Suck.
But, regardless of what day it is or how you FEEL…
Make sure you refuse to give up.
Be willing to go all in on yourself and get after it even when no one is looking.
Let go of any self-doubt and take hold of what you truly want.
Do your best today, focus on YOU, don’t compare yourself to others and continue to EXPAND, grow, and level-up towards the person you ultimately want to be.
And, when you least expect it…
Your new best will be something beyond what you ever thought was possible.
Ready to discover your new best and finally get sustainable results?
Logan Henry, Founder and Lead Transformation Coach, LostFit
“This High Octane jolt of liquid energy will
jump-start a Rhino’s morning..so it should
work for you..”
This is what the label reads on my insanely
powerful coffee that my love got me as a
It’s called ‘Banned’ Coffee.
She knows a good cup of coffee is the way to
Not only because I enjoy the taste of it
but also the benefits it can provide for
keeping in shape and increasing your
cognitive function to perform at your highest
level at work.
Let me explain.
Some love it, some adore it, some just can’t
get enough of it.
Besides tasting damn good and getting your
Coffee can also be one hell of helper when it
comes to shedding off unwanted body fat and
simply just looking better naked…
It takes the special cup of joe to get the
job done, right, though.
Not that I’m hating on someone’s triple
But if a cup of joe done right every day
could have you getting more done at work in
And loosen up those snug pants of yours.
Wouldn’t you give it a shot?
It’s all about adding the right things.
Hold back on those for now (one packet of
Splenda now and then won’t hurt, I said one,
not 4 spoonfuls, my man )
Instead, add these two simple ingredients:
1) 1 TBSP of Coconut Oil
2) 1/2 scoop of Whey Isolate Protein
Powder..flavor is up to you, but vanilla
usually goes well
Stir it up and go.
It’s really that simple
Why would you do this?
Let me dive a little deeper.
In the morning your body is primed to burn
Most people ruin this opportunity by slamming
down a huge hardy breakfast…
I’m not hating on breakfast..but in reality
it really isn’t the most important meal of
the day like most would have you believe.
But beyond just burning body fat your body is
optimized to mobilize body fat.
Which is what you want when it comes to
squeezing the unwanted fat out of all those
trouble areas like…
The Man Boobs.
The Love Handles.
All in all
It’s like magic in a cup.
Enjoy and let me know what you think.
Coach Logan Henry
Here’s a nice little gem I picked up after
having an insightful conversation with one of
the men inside the LostFit Elite Family:
“You know that word ‘family’ tends to get
thrown around loosely, but I told my boy that
sometimes in life, you get to choose your
I couldn’t agree more.
Now, you may be thinking…
“No, Logan. You can’t choose your family,
you’re pretty much stuck with the cards you’re
And, you’re right… to an extent.
See, he was speaking in terms of having those
people in your life that might not be blood
related, but regardless of what happens to
you… they’ll stand by your side no matter
Whether it be a close friend you grew up with
or someone you met that digs the same stuff
It’s an unbreakable bond that can’t be
And, it’s the same type of bond each of these men
experience inside the LostFit Elite Family.
All of them have gone through similar
struggles inside their lives and each of them our on
a mission to become the best version of
Regardless of where they’re at physically, it
Because everyone starts from where they’re
at and no one is there to judge.
I get it, though…
From the outside looking in you might not see
Being a man myself, I know it’s hard to put
trust in someone, little alone people you
don’t even know.
But, I’ll have you consider the moment you’re
willing to drop your pride and surround
yourself with greatness is the same moment
you’ll take your results to another level.
Because in the end…
The “Lone Wolf” eventually starves and trying
to do it all on your own will only get you so
Click here if you’re ready to surround your
self with greatness so you can take your
results to the next level.
Logan ‘Family’ Henry
PS- Association is a POWERFUL thing.
And, once you find those people in your life
who are willing to hold you to a higher
Do whatever you can to never let them out of
P.S.-If you’re currently feeling overly stressed and overwhelmed and can’t seem to achieve the goals you want both physically and mentally, you’re tired of the quick fix, and you finally want the roadmap to lasting results. Apply For An Exploration Session Below. This will allow us to have a conversation to see where it is you are struggling and what the best plan of action is for you to get exactly what you want.
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“I was a little surprised by the whole
‘fasting thing’ in the morning, but I must
say I’m loving it…”
Words uttered by LostFit Elite member
And come to think of it…
I usually have the same similar response from every
busy guy that comes into the LostFit coaching
They’ve been brainwashed by the media and
other so-called ‘health gurus.’
That hands down if you want results in
dropping that unwanted body fat…
You must eat breakfast.
Well, I am here to tell you that’s simply BS
my good man.
Let me drop some knowledge on you for a
sec on why I recommend you as a busy guy should
start fasting for at least the first few hours in the day.
1.) Morning Time Fast = Higher Testosterone
2.) Morning Time Fast = High Levels
of Growth Hormone equaling out to more lean,
defined (not bulky) muscle and a lot LESS fat.
3.) Morning Time Fast = Optimized Hormone
Production for Rapid Results.
4.) Morning Time Fast = Increased Insulin Sensitivity, better leptin levels, leading to one Faster
So there you have it…
Just a few reasons why I think you should consider a slight fast within
the early morning hours of the day so you can get your body in a prime state to burn body fat.
NOTE: There is no one size fits all for everyone. Give it a try for up to 48 hours and if you’re not a fan of it, then I’d recommend kicking your day off with a high protein and moderate fat meal such as this one in this video below here:
I hope this helps.
But, remember my good man…
Information does NOT = Transformation
A True Transformation that leaves you
*FEELING confident within your body so you
can become a great example of self-worth for
your kids and loved ones
*FEELING like iron man when you look in the
mirror and know that you’re there at the top of
your game to provide security for you family
*FEELING that has your wife or partner
finding you attractive (again), leading to
better sex and finally being in the best
shape of your life
*FEELING accomplished because you now get
more done in less time, improved your focus,
and increased your capacity to make more
That’s what I call true transformation.
These positive side effects are all too
familiar for all the busy guys that are within
the LostFit Elite Family.
And if you want to experience the same results for yourself then click HERE and I’ll reach out to you soon.
P.S. If you’ve tried it all before, you value your time, you’re fed up, you’ve lost motivation, and you’re ready to make a serious change and commit to a program that will guarantee you results. Then let’s have a conversation to find out what’s currently holding you back from the results you want, so you can finally get in the shape you want, stress-free. Click Here or fill out the short form below.
This form here:
After finishing up long days, I usually get
a chance to spend some time with my better half…
And at times, there’s some good binging going on.
I’m not talking food or drinking here my friend, nope.
You’ve binged watched one or two series
House of Cards
Sons of Anarchy
And out of all of these series, it’s very
tough to just watch one episode.
Hell, remember when Netflix first came out…
And everyone raved about the Dvd sleeves you
could get in the mail…
At the time it was cool, plus they basically
took Blockbuster to their knees
(which blockbuster could have opted in to own
Netflix in the beginning.. but decided against
it…bad move on their part)
Since there were very few streaming series to
watch at that time.
I remember constantly ordering the
One movie, in particular, caught my eye…
Now, before you check out and go back to
Stay with me here
I’m not about the whole:
“Believe it & it will happen mantra”
Don’t get me wrong, I’m a positive guy, but I
also know to get exactly what you want in life has nothing to
do with the actual Idea or thought you have in your head…
But the EXECUTION you choose to do (or) not
When it comes down to the goals you want to
reach and getting the Body you want…
The only thing that matters is:
What You DO
NOT What you ‘hope for’
NOT what you ‘dream of’
NOT what you ‘talk’ about
It’s WHAT YOU DO that will determine whether
or not you reach what you want to achieve
Because when you face reality and start stepping into the zone of discomfort…
That’s when RESULTS will show up my friend.
Everyone within the LostFit coaching realm
has stopped ‘talking’ and has started doing.
Logan ‘No Unicorns Here, Just Results’ Henry
PS- Remember, my man…
Thoughts don’t become things.
An idea without execution is poverty my
If you’re ready to start executing,
P.S.-If you’re ready to start executing and you’re currently struggling on how to gain maximum clarity on getting the results you want and you aren’t sure where to turn next. We can have a conversation to discuss your current situation, share your overall goals and give you the clarity on how to upgrade your overall quality of life. To get clear just fill in the short form below and I will reach out to you soon.
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I’m going to make the complex very simple for you, so you can lose the unwanted pounds and tone up much faster regardless of how busy you might be…
Take these steps and Apply them to start seeing the results you want.
This should be a given, but it seems to be ignored quite often. Even when exercise and diet are on point if there
isn’t a sufficient amount of water in your system, your progression or results will be non-existent. Shoot for around a gallon a day.
After a long day of work, overwhelm, and constant stress, it can be hard to get a good nights rest. However, if you’re not getting in enough quality sleep your body will become stubborn and you will hold on to body fat. Shoot for around 6-8 hours a night if you can. This will help secrete natural growth hormone when you enter your deepest sleep state known as REM.
Start implementing some kind of strength training protocol at least 3-4 times a week. Your body will utilize more calories when you start building muscle. The metabolic benefit is huge (aka your metabolism will be on fire) and your body will burn more calories throughout each day.
This hands down will beat any type of cardio you’ve tried in the past. All it takes is 10-15 minutes of sprinting two times a week and you’re gold. Sprinting will carry over the same metabolic effect as lifting weights does, keeping calorie burning on overdrive.
NOTE: Make sure to build up momentum and warm up properly before beginning to sprint.
If your taking 3 to 5 minutes of rest time between each exercise to wander aimlessly throughout the gym socializing your not doing yourself a favor. Depending on your current training or the exercise sequence you have in play, take no more than 30 to 90 seconds of rest.
I’m not saying carbohydrates are the enemy, but if your significantly over weight or out of shape hold back on the sugars. Your body will begin to utilize protein and fat as a fuel source.
Repetition is the mother of all skills. If you set a standard for yourself to start exercising weekly, set those days and no matter what make sure you hit them.
That’s right by playing with your body’s circadian rhythm and saving most of your food for later in the day your body will use the nutrients more efficiently towards the muscle cells instead of going straight to the fat cells.
i.e: Less Fat Storage
More serotonin will be released and will make it easier for you to relax for a good night rest.
However, you must still be in a caloric deficit (which I will go into more detail on that in Part 2 of this series of fat burning excellence..Stay Tuned)
Coconut oil is filled with MCT’s (medium chain triglycerides): these do a great job of mobilizing body fat. Mobilizing compared to “burning” body fat will help move fat from stubborn areas within your body.
To get to the end of where it is you truly want to be you need measurements for success. Consistent photos taken at least 1 or 2 times a week is a great way to make sure you’re staying on track and if anything plateaus you know it’s time to adjust. Just like we do inside the LostFit Elite Family:
Particularly control your cortisol levels. Cortisol is a stress hormone that is activated when the body is in a stressed state. After a long day at work, make sure to step back, take a deep breath, and relax. Easier said than done I know, but if you don’t you will sacrifice your bodies ability to efficiently burn fat.
It’s always good to get a partner that will keep you focused and has the drive just as you to create great change. The accountability factor is huge, that’s why I believe being in an environment where you are constantly supported by someone is the gateway to true results
If you don’t start getting clear internally you will never succeed externally. An incredible transformation starts from within and it carries over into your body, than to your relationships, to your career, and will literally impact all areas of your life.
14. Be Strategic with Snacking: Day or Night
Cravings come and go, everyone has them, but the key is to manage how you control these cravings. Regardless of what you’ve heard before about “not eating past 6” or “don’t eat carbs” at night, I’m here to free you of that nonsense…
Yes, if you are in a current overweight or out of shape state you will have to monitor the overall calories to take in, but just be smart when it comes to picking the right foods.
Some quick go to snacks that I recommend are things such as: a small bowl of greek yogurt with a little protein powder mixed in, cottage cheese, almonds or any kind of nuts, beef jerky and if you get to the point where you’re progressively getting leaner than let’s put a smile on that face because more carbs will be your friend later in the evening than at any other point of the day (more on this in my next post)
15. Surround Yourself With Support
It’s easy when being on the go, being social, and being amongst those who love you that you can get cornered by those who don’t really have the same mindset as you or even worse their currently out of shape and think you’re nuts for wanting to change. Listen, they mean well, but they just might be fearful of what might happen if you change. You are the average of the 5 people you spend the most time with. So choose wisely. Go out, enjoy yourself, but always keep your end state goals in mind, don’t focus on the external naysayers.
16. Balance Your Nutrition
Become conscious of the food you are taking in on a daily basis. Stick to predominately whole foods throughout the day consisting of things like lean protein, essential fats, and veggies. If you maintain this for quite some time, take 10-20% of the day to enjoy your favorite treat. I would rather you take in something small than 3 days down the road start overeating or binging on everything you see.
17. Start Tracking
When you are first starting out within your fat loss stage, you want to make sure you are conscious of the food you are eating. Download a calorie tracker on your phone to be aware of the calories you’re taking in each and every day. This doesn’t have to be forever, but if you’re not aware of why you’re not getting results this will help keep everything in check
18. Create Consistent Habits
Look, when you start off the initial change will be challenging. Just make sure to start off at a steady pace and not try to win the race in one week. Keep consistent day by day and create habits that will last.
19. Chew Gum
This might sound ridiculous, but it seriously helps. When chewing gum your body triggers a hormonal response that will trick your brain into thinking that you are actually eating food. As ten to fifteen minutes pass, your urge to devour anything in sight will come to a halt.
20. Maintain the Right Mindset
The process of losing fat and transforming your body can be a process. It will take commitment, persistence , and patience. During your transformation journey, obstacles will occur in your life that will make it challenging for you to keep progressing and you must remain in a positive mindset and block out any negativity that comes your way.
21. Recover Properly
On the days you’re not as active, make sure you to do things like foam rolling, stretching, or light walks to keep active blood flow going.
22. Increase Your Fiber Intake
You want to make sure you’re keeping your digestive system on track and that your gut can easily break down the nutrients you are putting inside your body. Make sure to shoot for at least 20-30 grams of fiber per day.
23. Hit Your Focus 4
> Body, Mindset, Relationships, and Career < This is to ensure that you are keeping balance in all areas of life because if one is off, everything else will drop off as well
24. Simmer Down on the Alcohol
When you are starting off in your transformation loss journey you need to make sure to cut back on the booze so that your body can easily mobilize fat from the cells. Your liver won’t be able to oxidize fat and this will your bodies ability to efficiently burn calories.
25.Turn to White Liquor
Tuning into the fact that you should enjoy life and not be a hermit, just stick to the occasional drink that contains white liquor. This will not have as much sugar as beer or wine. Enjoy yourself, just don’t overdo it.
26. Eat Plenty of Greens
Though eating veggies might not be the most exciting thing in the world it’s important. The extra fiber nutrients contained in veggies is great and there are essential micronutrients that will help support recovery and your bodies immune system.
27. Enjoy the Journey
This might be hard to process, but keep things exciting. If you have been doing the same mundane routine, switch it up. If you have been eating the same foods day in and day out, switch it up. We tend to become complacent in the way we do things, but if you’re going to transform there’s no sense in having an unhappy journey.
28. Be Patient
Most people tend to base their results on past experiences…
Saying “Well, this one time…I did this, and it worked”
But that ‘one time’ was most likely an attempt at a “quick-fix”
Which is not sustainable and you continue to go on an endless cycle of losing weight and
then putting it right back on.
29. Follow somethings that’s fit for YOU ( not cookie-cutter)
Your nutrition plan should be as unique as you on a level of lifestyle,
mindset, and behavioral change. Same goes with your numbers…Once your body begins to adapt, things will need to change in order for you to continue seeing results.
30. Focus on Building Habits
By using tools like ‘supps or fat burners’), attempting endless bouts of Cardio, dropping calories too quickly, etc…
At the beginning of your transformation journey changing simple habits, focusing on a nutrition plan fit for you and your lifestyle and adding in weight training a couple times a week is all you’ll need to see results fast.
31. Properly Measure
You constantly put focus on the outcomes and not the actions you’ve put forth.
Results are never linear…
Therefore, you must look past the outcomes and focus on the actions you put forth consistently.
Instead of always picking yourself apart in the mirror or stepping on the scale every day to see if things have moved. Yes, results are important, but if you only focus on the outcomes you will lose track of just how far you’ve come and the actions you’ve already put for
Yes, results are important, but if you only focus on the outcomes you will lose track of just how far you’ve come and the actions you’ve already put forth.
Take these initial steps above and Start Applying them today
Till Next Time,
Coach Logan Henry
PS If you’re currently feeling overly stressed and overwhelmed and can’t seem to achieve the goals you want both physically and mentally, you’re tired of the quick fix, and you finally want the roadmap to lasting results. Apply For An Exploration Session Below. This will allow us to have a conversation to see where it is you are struggling and what the best plan of action is for you to get exactly what you want.
This Form Here: