Get Your Lean On with Coach Tony

02/22/2026

Why you can't stop eating certain foods. It's not willpower. It's biology.

Processed foods are engineered to spike blood sugar, bypass fullness signals, and make you want more, even when you're full.
But I’ve created a way that you can predict how a food will affect you before you eat it.

I CALL IT THE CRAVING FACTOR FORMULA (CFF)
Use this simple equation on any packaged food:
Total Carbs − Fiber − Protein = Craving Factor

WHAT THE NUMBER MEANS:
Less than 10 = Buffer Food
Supports fullness, stabilizes blood sugar, reduces cravings.
10 or higher = Trigger Food
Spikes energy, increases hunger, drives overeating.

EXAMPLES:
TRIGGER FOOD:
Instant Oatmeal Packet (flavored):
27 carbs − 3 fiber − 4 protein = 20
Marketed as healthy but actually spikes cravings.

BUFFER FOOD:
Plain Greek Yogurt (1 cup):
9 carbs − 0 fiber − 17 protein = −8
Stabilizes hunger and keeps cravings quiet.

HOW TO USE IT TODAY:
Before you eat, check the label and run the formula.

If it's a Trigger Food (10+): Pair it with protein or fiber.

If it's a Buffer Food (

02/22/2026

If fat loss is the goal, eating enough protein and adding resistance training isn't optional.
It's essential.

Muscle mass declines 3 to 8% per decade after age 30, and up to 15% per decade after age 50. As muscle decreases, metabolism slows and fat loss becomes harder, even when you're trying to do everything right.

Here are 3 things you can start TODAY to help prevent this!
✅ Prioritize protein at every meal
20 to 40 grams depending on your size. Protein stabilizes blood sugar, reduces cravings, and preserves muscle.
✅ Lift something challenging 2 to 3 times per week
Resistance training signals your body to keep and build muscle, which keeps metabolism active.
✅ Stop surviving on low calories

Under-eating teaches your body to conserve energy and store fat. Fueling properly teaches it to burn.

Start there. Your body will respond.

Hit 👍 if this clicked for you. Got questions? Drop them in the comments!

02/21/2026

02/21/2026

Here is Jamie, one of my clients, working through a superset of dumbbell incline chest press and modified machine preacher curls, followed by cardio acceleration to keep the heart rate elevated and the metabolism fully engaged.

This style of training is one of the most scientifically proven, efficient, and effective ways to change body composition by building muscle while burning fat at the same time.

It is ideal for busy people and for anyone who is not interested in making the gym their social hour or second home.

This is how we build strength, burn fat, and keep the body progressing.

But remember this:
Everyone is at a different fitness level.

That is exactly why every routine is structured around YOU.

Before designing your program, I consider your current ability, limitations, goals, and experience level. I train all ages and all fitness levels…even if you've never entered a gym before.

You don't have to think about:
• What to do
• How to do it
• Timing and tempo
• Speed and form

You simply show up ready to go, and I take care of the rest.
If you can commit to showing up, I will handle everything else from there.

My new Body Transformation Program begins March 9.
👉 Comment BTP or DM me for the details.

02/21/2026

FOR WOMEN & MEN FIGHTING STUBBORN WEIGHT GAIN:
WE HAVE CHOICES...
Hormonal shifts and unexpected weight gain, especially around the mid-section, can feel incredibly frustrating.

You're trying harder, yet your body isn't responding the way it used to.

Please hear this: you are not broken. And this is not about willpower.

Your body is simply asking for a different approach.

That is exactly why I created the Metabolic Reboot System.

This step-by-step program is designed to restore metabolic health, support hormonal balance, stabilize hunger signals, and help your body return to burning fat the way it was meant to.

No extreme dieting. No restriction. No fighting your body.
Just a real step-by-step approach that restores your body's natural hormonal balance so it can do what it's designed to do automatically again, without trying to override it with the many manual approaches being handed to you through supplements, shakes, peptides, or multilevel marketing gimmicks.

What people notice:
✓ Fewer cravings and better appetite control
✓ Steady energy throughout the day
✓ Improved sleep and mood balance
✓ Gradual, sustainable fat loss
✓ Renewed confidence in their bodies

For women: Better hormonal balance, reduced belly bloat, stable mood.

For men: Improved testosterone levels, reduced inflammation, stronger performance.

Most importantly, it removes the guesswork and replaces frustration with clarity and progress.

If you're tired of doing everything right and still feeling stuck, this may be the turning point you've been looking for.

👉 Drop a "READY" below if you're tired of the uphill battle, and I'll send you the details personally.

You deserve to feel strong, balanced, and at home in your body again.
Coach Tony

02/19/2026

Why are you always hungry even when you eat plenty? 🥯🚫
Meet Marcus. At 42, he wasn't overeating because of "bad decisions." He was hungry because the modern world broke his Appetite Switch.

He ate protein bars in the car and "assembly-line" dinners from boxes. His calories were sufficient, but his biology was starving.
Here is the truth: Your body isn't asking for more food. It’s asking for a signal that never arrived.

In my upcoming book, The Appetite Switch, I break down the 3 forces that dismantled our natural fullness:
1️⃣ Ultra-Processed Foods: They are designed to bypass your "fullness" sensors (L-cells). You eat, but your brain never gets the "all-clear" signal.
2️⃣ Liquid Calories: Smoothies and shakes skip the "chewing phase," rushing past the gut regions that trigger GLP-1. You get the calories but stay in "search mode."
3️⃣ Chronic Dieting: Constant restriction tells your body you're in a famine. To survive, your body intentionally turns down your satiety signals, making you hungrier than ever.
You aren't the problem. The delivery system is.

Stop playing with quick bandage fixes that won't last once you quit and start fixing the root cause. My new book Diets: Think Outside the Box lays the foundation for my next release, The Appetite Switch, where I show you how to fix your biology naturally.
👇 I’m dropping the link to my Metabolic Reboot System in the comments for those ready to take the natural route!

02/19/2026

Follow for more great info!

02/18/2026

If fat loss is your goal, this matters more than you think.

🍸 Best choices support your metabolism
🚫 Worst choices shut fat burning off

Save this for your next night out.

Drink smart. Stay lean.

02/18/2026

REAL STORIES WORTH SHARING!
SORRY ABOUT THE BACK-GROUND NOISE. We were in a training session.

AGE IS A NUMBER. MOVEMENT IS A CHOICE.
Aiko is 75 years old. She has trained with me for 10 years.

No medications. No joint pain. Strong. Mobile. Confident.

Her doctors call her an anomaly. She calls it commitment.

I'm 65 myself, with 45 years of coaching experience. I understand what your body is going through at this stage of life.

The joint stiffness. The energy dips. The quiet worry that your best years are behind you.

Here's the truth: They're not.
This didn't happen by accident. It happened by design.

Here's what allows someone to defy age instead of surrender to it:
✓ Strength train consistently
✓ Protect and build muscle
✓ Keep joints moving daily
✓ Prioritize protein and real food
✓ Maintain mobility and balance
✓ Stay active instead of sedentary
✓ Commit to the long game

Most people don't lose their health because of age. They lose it because they stop moving, stop building, and start accepting decline as inevitable.

Muscle is metabolic armor.
Movement is longevity insurance.
Strength is independence.

If you want to feel strong, mobile, and confident in your body again…

If you're tired of watching friends lose their independence…
If you refuse to accept that "this is just how aging feels"…
It's time to rebuild.

👉 Watch her story in the video. Then DM me or comment STRONG and let's talk about what's possible for you.
Stop wishing for independence. Start training for it.
— Coach Tony

02/16/2026

Stronger together. Healthier together.
For a limited time, bring someone with you—free.
Spouse. Friend. Coworker. Training partner.
When you enroll in the Metabolic Reboot System, someone you care about enrolls too. At no extra cost.
What you both get:
✅ Weekly guided nutrition coaching
✅ Step-by-step metabolic repair
✅ Hunger and craving control
✅ Sustainable fat loss
✅ Built for real life
One membership. Two transformations.
This isn't a crash diet. It's a subscription-based system designed to restore metabolic health, stabilize hunger, improve energy, and create fat loss you can actually maintain.
When you do it together:
Built-in accountability. Shared progress. Someone who truly understands the journey.
Lasting change is easier when you're not doing it alone.
⏰ Offer ends February 28th.
👉 Link in the Comment section.

02/15/2026

You don't lack motivation. You lack structure.
Start. Stop. Restart. Repeat.
That's not a discipline problem. It's a system problem.

My 8-Week Body Transformation gives you the structure that makes results stick.
✓ Fully coached training
✓ Guided nutrition & Meal plans
✓ Real accountability
Starts March 9.
👉 Comment INFO or DM me for all the details.
And remember...age is just a number. Living proof is Aiko who is now in her mid 70ties and still kicking it with me!

02/13/2026

STOP GUESSING. START TRANSFORMING.
Most fitness programs fail because they don't adapt. They hand you a generic plan and hope it works.

I do things differently.

Here's what 8 weeks of real coaching looks like:
✅ Total Structure – Every session is coached and controlled.
✅ Guided Nutrition – Custom meal plans. No calorie counting. No chaos.
✅ Adaptive Method – We adjust based on how YOUR body responds, not a template.

By week 8, you're not just leaner and stronger. You know how to keep the results.

STARTS MARCH 9
Morning Sessions Only (5 AM – 11 AM)
Pick Your Days: Mon/Wed/Fri OR Tues/Thurs

Ready to stop starting over?
👉 Comment 8 WEEKS below or DM me for details.
Check the comment s for Serena's Before pic