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Past Posts

Mama's Turkey (Breast) Chili

Reader Camille M. sent in this deliscious (virtually) fat-free recipe for Turkey Chili.  If you are looking for a very tasty and satisfying high protein, low fat meal, this is perfect for you!

1lb.turkey BREAST
1medium green pepper chopped
fresh green beans
1 stalk celery chopped
1 onion chopped
1 28oz. whole tomatoes
1 pkg. chili seasoning mix
olive oil

Brown turkey in olive oil, add peppers, onion and celery til tender. Add rest of ingredients and let simmer for 20minutes. You can squeeze the tomatoes through your fingers. Also, if you want more juice, you can add some low sodium chicken broth.




FAT BURNERS - by Dean C. Bona

I have been waiting to tackle FAT burners.  Everybody wants to know what the magic pill is?  There are always the newest and best coming what is it?

Helping you Shred: Fat Burners

The more correct name for Fat Burners is Thermogenics.  They work by increasing the rate at which your body burns calories, helping put your body in a calorie deficit.

Depending on the particular product, it may work through a variety of mechanisms, including:

  • Increasing the body’s core temperature
  • Interacting with various receptors in the body to increase fat burning
  • Optimizing the fat burning hormones in your body

How should I feel?

Getting the right thermogenic is very important.  You may go through a trial and error period, but this is not a failure.  This is you getting used to you.  Over the last 20 years, I have found I am very in touch with my body (save your jokes).  I know which proteins assimilate best as well as which nutrients work best (and worst).  If you experience an increase in body temperature (slight), increase in alertness and increase in mental focus (more intense), this is good.  Look at your body like a cold fireplace.  You are now adding some gasoline on top of the wood (food=energy).

If you are very itchy (skin), have a slight rash (usually around the neck) or have the "creeping out of my skin" feeling, this is not good.  A lot of companies are adding massive amounts of caffeine and niacin (a specific vitamin B) to their thermogenics.

Watch out for stimulants!

One downside is that many of these products contain high doses of stimulants.  Several companies put stimulants in their thermogenics to help elevate the mood and mental alertness while cutting calories.  Sometimes, an expensive bottle of caffeine is all you get.  Your best bet is to look at the ingredient label.  If you aren’t sure it contains things other than stimulants and at an effective dose, then you always have to research the product further!

Popular Choices:I usually do not go out on a limb and endorse products, however, I will pair up thermogenics against each other.

1. GNC Ripped Pak & OxyElite.  The Ripped pack has your multi-vitamin as well as herbal stimulants to help with metabolism.  The OxyElite is a great thermogenic only.  It is very good with mainting a consistent energy without the jitters.

2. C4 & Jacked - Both are very good pre-workout products.  Most people who like either of these, often use both (not at the same time).  You will experience more of a rush for your workout rather than consistent energy (as listed above).  For those who do not care for these 2, they often like........

3. Neurocore & Vapor (Muscletech).  These two are unique.  The neurocore is a not-so-jittery thermogenic that allows you to control the level of product.  If you want Neurocore on steroids (only drug-free here), go with the Vapor.  Here is the truth on the Vapor...It will give you a rush, intense focus, intense flushing of the skin and do everything you could ever hope for in an intense workout.  You will need to use a bathroom a few times (about an hour or two) after ingesting (not #1). does work like hell.

Other products that have been very popular are:

  • 1MR (1 more rep)
  • Assault
  • Ginseng (had to go old school on ya)

Well there you have it.  Another piece of the puzzle to add to your arsenal to be the best you!

As always, your comments are encouraged.  You just click on the "Contact Us" tab and leave your name (fake one is fine) along with your email address and comment.  Please note that the only thing that will show on the site is the name you leave and comment.  Not your email.  Therefore, you can respond with honesty.  All comments go directly to my personal email address ( and not online unless I approve.

Happy Health,

Dean Bona


Personal Trainers - By David Jaworski

People go to personal trainers thinking the trainer knows it all, when in fact the qualifications for becoming a trainer are non specific.  It seems most trainers are kids in college who do it as part-time job, not to mention the fact are more qualified in sales, than sports training.  I see applications that want sales people with a background in sports and fitness.  Now that would be fine if they trained people properly, but they seldom do, as this article will talk about ! People always want an easy way to do something: a pill, a drink, some fancy machine or exotic workout routine, when in fact the best workouts are ridiculously simple in nature. 

That being said Form is extremely important, and although it appears simple to the untrained eye, Form is radically complex to the trained eye. Golf swings and baseball swings take decades to master, and even then, they are constantly tinkered with. Sprinters analyze every step in a 100 meter race (all 45 of them), and of course weight trainers (olympic lifters/powerlifters/bodybuilders) are always working on form of the exercises.  I see these trainers texting their friends and not even paying attention to their clients.  They have them doing advanced off balance (quote unquote) core movements, when in fact they are better of doing basic (yet various styles of) pressing, rowing and squatting. They should do these exercises as intense as possible and continue to try to make strength gains while maintaining perfect form! as for cardio, heart rate is FAR more important than the kind of cardio one is doing. 

My gym would NOT have cardio machines, but rather heart rate monitors that members can use, a rubberized running track, stairs, incline surfaces (for walking/running uphill) plenty of rubber flooring for random calisthenics.  TV's (or trainers) at different stations running group H.I.T. impromptu training sessions...Obviously if a gym is pressed for space they could have a few (real stair) stair masters, treadmills and ellipticals. However, truth is gyms have 100's of these exotic machines taking up space !!! 

Another thing, if a trainer is not in shape, athletic, have documentable athletic accomplishments such as powerlifting numbers or drug free bodybuilding accomplishments, then they probably DO NOT know much about training or nutrition. If they did, they would use their vast knowledge to maintain a fit physique with little effort.  DO NOT give them the benefit of the doubt, your health is far too important        You should do what great athletes did to get so great, not what they do now! A perfect analogy is if you want to be a great bodybuilder, you don't follow what Mister Olympia does the few months before the show, because all he is doing is extreme dieting/cardio and muscle maintenance workouts,,,,You do what he does in the off season, and when he first started bodybuilding, high calories and protein and heavy basic training with plenty of rest......  

A client doing all these exotic 1 arm lunge + snatches with a kettlebell standing on a giant bouncing ball, is as foolish as a beginning bodybuilder doing 2 hours of cardio, cable curls and eating broccoli and chicken, and wondering why is is not getting large and in charge.  All my best workouts are when I spend them on the squat rack, bench press or with a Barbell on the floor...When the bar is on the floor I can row it, deadlift in (sumo/conventional), power clean it, high pull it and clean and press it, even curls and tricepextensions if I want to do some isolation work......Truth be told I sometimes feel that using the squat rack and a bench is making my training less basic,,,ALWAYS a mistake...I probably should never use the bench press or squat rack.  I am probably better off sumo deadlifting in place of squatting and standing military presses followed by pushups for the Chest/delt region !!!  WOW, after writing this article I now realize that I am too dependent on apparatuses, How about you ?????????

David Jaworski

You can friend David on Facebook as well as send in any comments/thoughts on this article. 

Happy Health,

Dean Bona


Feeling The Movement

There has been so much said about "feeling the movement". When in fact what you are feeling is the accumulation of lactic acid in the muscle. I see so many people who train in such a manner that they feel an incredible burn and they feel that they have worked the muscle 100%. Not exactly true.  First you need to have definite goals.  Are you training for endurance, speed/strength, muscle gain or fat loss? For the sake of this article we are going to talk about Donna & Donald Bean  (our hypothetical persons), they are trying to build maximal muscle.

When they train, they gets no results and they have perfect form, train at a medium/slow pace and feel everything!  When they do an exercise they really feel it. Truth be told, all they are really feeling is the accumulation of lactic acid.    It's true you want good controlled form, but done in a manner to stimulate as much muscle in the shortest amount of time. They best way is with MAXIMAL resistance in a controlled fashion!  Note I said resistance, not weight. If that weight was the case, the 45 degree leg press would trump squats for leg development, and in that case, just do the 30 degree version for even more growth, add more weight and move it 1/2 inch for even more-not true...You get the picture. So the muscle building formula is quite simple... Be slow on the eccentric, then explosive on the concentric. If you can lift more weight with the same form keep piling on the plates! Slowing the movement down, and decreasing the weight and feeling the burn is a DEFINITE step in the wrong direction!!!!!!!!   Just because you can feel a movement does not mean much!!

In those commercial gym's they have these weight classes and the big emphasis is on feeling it. I mean you are developing  your (LT=Lactate threshold ) and that is beneficial for future training sessions, (so you can train harder)  but by doing an exercise slowly and feeling it, you are not building, your not really burning many calories, you are just developing your LT, it's important, assuming you will train heavy and hard in the near future (as stated above), but most people think all they need is that Burning workout. NOT!  I know, if I would spend 30 minutes either doing super slow hyper extensions (I would feel it in my erectors), or if squatted down half way (with no weight) and held it (I would feel an incredible quad/thigh burn),  I would not get 1/100th of the (Low back/Legs) muscle building benefits of doing one ALL out, explosive 8-15 rep sets of Squats or Deadlifts done to total failure. Think about distance runners who run 50-100+ miles a week... Their thighs are ON FIRE all the time, and few have any development whatsoever (the ones that do, that's from PED's*,HRT*, diet, other workouts and genetics)- not from their distance running. A powerlifter, a max effort H.I.T. bodybuilder and a short (50M*-100M) sprinter, now they have leg development !

---David Jaworski---Team Bonafide Results contributing writer

Mr. Jaworski is a specialist in Exercise Science & Nutrition.  You can friend him on facebook.  Look for his bio on the Team Bonafide Results page soon!



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