Tony Fed Fitness

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Tony Fed Fitness

The personal FB fan page of "Paleo Grilling" author and Natural Force VP of Marketing Tony Federico. Welcome to my page!

Let's and to change the game on movement, food, and mindset!

17/03/2020

As Covid-19 continues to spread I’m doing everything I can to give myself a fighting chance.
This includes social distancing (thankfully I work from home), increased hand washing, general self care, and other standard measures.
On top of all that, I’m also doubling down on my daily mushroom intake. 🍄🍄
Mushrooms possess natural antivirals because their evolution demanded it.
Mushroom mycelia (the true “body” of a mushroom) lives underground in ecosystems teeming with bacteria and viruses eager to take advantage of them.
Thus, mushrooms had to develop compound that could fight off pathogens and, thanks to our ancient shared ancestry, these compounds also help our bodies to do the same.
Right now my go-to source for high quality immune boosting mushrooms is 5 Defenders from
It includes 5 immune supporting mushroom powerhouses: turkey tail, reishi, chaga, shiitake, and maitake.
5 Defenders is also USDA Organic Certified and contains no added fillers, starch, or grain-based ingredients.
I add about 1/2 tsp to my morning butter coffee as well as my afternoon keto smoothie, and it doesn’t affect the flavor of my drinks in any way. If you don’t do coffee or smoothies, you could just mix the powder with water or juice and take it that way, but you’ll probably taste the earthy, mushroomy flavor a bit more 😜
Obviously mushroom powders are not a Covid-19 cure or a foolproof means of prevention, but given their proven health benefits, especially when it comes to resisting viral and bacterial threats, they should definitely be a part of your self-care repertoire!
Note: This is not an ad I have no financial ties to I just believe in their products personally find them to be beneficial!

28/12/2019

Bought some for a Christmas candy alternative this year and was not disappointed!
We tried the “Sour Buddies”, Gummy Bears, and “Smart Fish” and while all three were good, the Smart Fish were the crowd favorite.
The taste and texture were actually better than the standard Swedish Fish and my niece and nephew asking for their own packets 😉
While I’m not a regular candy eater, it’s great to have a super low sugar (only 3g per packet), all-natural option when the craving strikes!..

22/12/2019

🔫Pistol squats & Push-ups 🎯
When I need to get a full-body workout in a hurry, this is my go-to circuit.
5 rounds:
10 push-ups
10 pistol squats (alternating legs)
Note: Both push-ups and pistol squats can be modified to match your current ability/mobility levels.
To modify push ups, try elevating your hands relative to your feet by using a bench or some other stable object.
To modify pistol squats, first practice alternating reverse lunges using as much of your stabilizing leg as possible. Once this is mastered, begin extending the “passive” leg forward as you progressively lower yourself further down, gripping a stable object if needed.
-ups

04/10/2019

7 reasons why I eat three raw Brazil nuts each day (and you should too!)
1) They are a great low carb and Keto friendly snack (~10gm fat, 2gm protein, 0 sugar, and 1 net carb for a 3 nut serving).
2) Brazil nuts are one of the best natural sources of the important mineral selenium (1 medium size nut contains ~70mcg selenium)
3) Selenium bonds to and deactivates mercury, which reduces heavy metal toxicity in your body.
4) Selenium boosts the master antioxidant glutathione which has detoxifying and anti-aging effects
5) JAMA studies show that 200mcg selenium/day (what you get with three Brazil nuts) reduces lung, colorectal, and prostate cancer.
6) Selenium is required for thyroid hormone production and thyroid hormones are the master regulators of our metabolism.
7) Brazil nuts are a sustainable, eco-friendly crop. Brazil nut trees will only grow in partnership with symbiotic insects (orchid bees) and mammals (small rodents called agoutis). For this reason, they cannot be grown in monoculture plantations and require primary rainforest environments to thrive...

04/10/2019

Started from the bottom now we’re here... 😜
The other day I saw a sign in our front yard and went out to see what the heck was going on.
Much to my surprise, we were given the “Yard of the Month” nod (and a Lowe’s gift card) by our HOA!
This was not something I ever expected because, frankly, there are some baller yards in our neighborhood.
Also, our previous interactions have generally been, well, not so glowing.
One particularly memorable instance was a stern notice we received on the day we moved in suggesting that we mow our lawn post haste!
I guess this goes to show you that hard work really does pay off, even if it’s just a sign in your yard and $25 to spend at Lowe’s!

02/10/2019

I finished the 7-day Keto challenge and in this video share my final weigh in / body fat % results and discuss a few important lessons that I learned following a strict Keto protocol for 7 days.

29/09/2019

Keeping it keto at !😋
This weekend we celebrated a friends birthday at and met up at V Pizza for dinner before hand.
Obviously “pizza” doesn’t exactly scream Keto, so earlier in the day, I scoped out the V Pizza menu online.
When I saw description for their “Signature Wings” I knew everything was going to be A-ok!
Marinated in fresh lemon, extra virgin olive oil, rosemary, garlic, salt, and pepper.
Baked in an authentic wood fired pizza oven custom crafted in Naples Italy.
Topped with caramelized onions and served with a side of creamy Gorgonzola dressing.
I mean come on!
And let’s just say the description lived up to the reality 💯
The wings (and a side salad for the ) were the perfect meal and left me feeling more than satisfied.
Experiences like this are a good reminder that it’s entirely possible to stay on track with your chosen way of eating regardless of the situation.
Whether you eat Keto, vegan, Paleo, or all three combined, you can find the menu for pretty much any restaurant online and check out your options in advance.
Since spending quality time with friends and family is an absolutely critical part of living a healthy and happy lifestyle, it’s important to keep in mind that the menu doesn’t have to be “perfect”.
Yeah it’s not exactly what you might make at home, but if you can get close, the benefits of enjoying and deepening your relationships will far outweigh a less than 100% optimal meal.
You can then use Carb Manager, MyFitnessPal, or whatever your preferred tracking app is to crunch the numbers and log the foods in advance.
This way, you go into the meal with a plan and a preemptive commitment to yourself to stick with it.
You’ll then be free to enjoy your food, your company, and the experience without undue anxiety or stress...

28/09/2019

I’m all about working out at the gym, but these days, having functional equipment at home is even more important.
As my responsibilities at work and with my family have grown, the time I’ve spent in the gym has steadily decreased, and there are many days when I only have 15-30min to spare for some exercise.
That’s when I bust out the kettlebells, mace, or even just the yoga mat and knock out a brief but intense “micro-workout”.
I keep it simple with things like kettlebell swings, squats, planks, pushups, etc. that work multiple muscle groups all at the same time.
By alternating between “pushing” and “pulling” type movements, I’m also able to complete multiple sets back to back with little to no rest.
This creates a simultaneous muscle strengthening and cardiovascular conditioning effect and within 15-20min I’m usually breathing heavy and breaking a sweat.
Even if you don’t have any equipment at your house, you can do the same thing as long as you have a bit of empty space.
Try doing 10 sets of 10 reps each of squats and mountain climbers, or pushups and lunges.
You will definitely “feel it” in the short term, and in the long term you’ll reap 90% of the benefits of working out with about 10% of the time...

26/09/2019

3 days down, 4 more to go! Today I’m taking “tracking” and why challenges like this can boost self awareness and provide benefits beyond diet.

26/09/2019

The lesson from day 3 of the is that every day is different!
In my “perfect world” I get to make my superfood smoothie for lunch (check out my IG story highlights if you missed that!)
But in my real world unexpected things happen!
Today was one of those super buys days where I didn’t have the time to stop and make my smoothie, but instead of crumbling, quitting, cheating, or getting upset, I pivoted to “the best I can do” which, in this case, was a Keto and a collagen bar.
I didn’t get all the micronutrients (vitamins, minerals, antioxidants, etc.) I like to have, but I got the macronutrients I need to have (clean protein sources and quality fats).
Of course, having some healthy “emergency rations” around helped in this case, so the second lesson would be “expect the best but prepare for the worst”!..

25/09/2019

Wrapped up day 2 of my with a little circuit training
I was expecting my energy levels to take a hit, but I actually felt a little better than usual.
Sometimes I’ll be midway through a workout and find myself counting the sets/reps like a kid watching the clock in class, but not today!
Blue tooth headphones and blue blocking glasses are also optional, but recommended 😜
Simple Total Body Circuit
Warm-up: 5 sets of 10 reps of assisted pull-ups, dips, and squats
Circuit 1: 3 sets of 10 reps each of heavy rows 1 arm rows, side lunges, and mountain climbers
Circuit 2: 3 sets of 10 reps each of triceps push downs, EZ bar curls (various grips), and single leg deadlifts
Finisher: 30 burpees..

24/09/2019

Day 1 results, Carb Manager app probs, busting Keto myths, and day 2 plans

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