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TrueFitPhysiques Training Newsletter November 18, 2020

have you tried this?

Ever wonder what would happen to your body if you stopped eating refined carbs?

It’s well known that refined and processed carbs contribute to weight gain, and so reducing the amount of these in your diet would logically lead to a leaner, fitter you.

But is it true, or is it hype? And is it really worth giving up your carb-o-holic ways?

Here’s what you can expect when taking a break from refined carbs…


When you stop eating simple carbs your body no longer has readily available calories to burn, and so it clicks over into burning stored fat as energy. This means that your pants will start feeling looser around your waist and thighs.


Fat burns longer and slower than simple carbs and so your energy stores will take longer to deplete. This means that you’ll find yourself skipping that afternoon pick-me-up snack and powering through until mealtime without hunger pains. You’ll also notice that it takes longer to feel hunger in the mornings after waking up, once you’ve cut the simple carbohydrates and refined sugars out of your diet.

3. You HAVE MORE ENERGYLiving on a diet of simple sugars and refined carbohydrates puts your body in a continual energy roller coaster. Right after you eat your energy is high and then, whoosh, an hour later your energy levels crash. All of that changes once you cut out those simple carbs. The low carb meals that you switch to are filled with nutrient dense foods that sustain your energy levels for hours at a time, saving you from that frustrating roller coaster.


Probably the most exciting of the low carb body changes…once you’ve been off of simple carbs for a few weeks your stomach will visibly become flatter. It’s a well-deserved reward and one that will keep you motivated to continue your healthier eating habits.

While eating healthy, nutritious meals is awesome, don’t forget that exercise is half of the battle when it comes to getting and staying fit. Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!


Before you decide to go carb-free, it’s important to know that there is a big difference between simple, refined carbs (which cause rapid fat storage) and complex carbs (which are necessary and healthy). By switching from simple carbs to more complex carbs like fruits and vegetables, sprouted grain bread, oatmeal, brown rice, quinoa and other whole-grain options—you’ll reap the fat loss benefits and will have a steady flow of energy while you avoid the ups and downs that simple carbs cause.

Turkey Burgers with Butternut Buns

If you’d like to enjoy a juicy burger without the added carbs and guilt of a bun then you’re likely going to wrap it in lettuce.


You make low-carb, high-fiber buns out of Butternut Squash! 

Courtesy of

What you need
Servings: 4

For the Butternut Buns
1 tablespoon olive oil​
1 Butternut Squash
2 teaspoons fresh thyme
sea salt and white pepper to taste

For the Yogurt Sauce
¾ cup Plain Greek Yogurt
1 teaspoon lemon juice
¼ teaspoon dried garlic
½ teaspoon dried dill weed
sea salt and black pepper to taste

For the Turkey Burgers
1 pound lean ground turkey
1 egg, beaten
1 teaspoon fresh garlic, minced
1 tablespoon Worcestershire sauce
2 tablespoons fresh cilantro, minced
sea salt and black pepper
1 tablespoon olive oil


1. For the butternut buns: Preheat the oven to 400 degrees F. Lightly grease a baking sheet with olive oil. Slice the neck of the butternut squash into 8 rounds about ¼ inch thick. Place the rounds on the prepared baking sheet, drizzle with the olive oil, and sprinkle with the thyme, salt, and pepper. Roast in the preheated oven for 25 minutes, flipping the rounds once halfway through the roasting time.

2. For the yogurt sauce: In a medium bowl, combine the yogurt, lemon juice, garlic, and dill. Season with salt and pepper.

3. For the turkey burgers: In a large bowl, mix together the ground turkey, egg, garlic, Worcestershire sauce, and cilantro; then season with salt and pepper. Form the mixture into 4 patties.

4. In a medium skillet, over medium heat, heat the olive oil. Add the patties and cook until golden and cooked through, 5 minutes per side. Serve each burger between 2 butternut squash rounds with a dollop of the yogurt sauce. Enjoy!

One serving equals: 455 calories, 22g fat, 257mg sodium, 16g carbohydrates, 8g fiber, 6g sugar and 35g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.


Shannon Dixon

1035 Riverside Ave
Jacksonville, Florida