My Journey

Check out my You Tube here.

My name is Carlos Thomas Fenwick. I’m a certified personal trainer and keto intermittent fasting coach; the Founder of ThetaGold Fitness.

I’ve come to understand that my purpose in life is to lead others to better conditions whether it be through fitness, nutrition or simply leading by setting a good example.

I grew up in Baltimore, Maryland and growing up there taught me a lot about life. It’s where I learned that if you work hard, are persistent and determined about what you want, you’ll get it.

You see, the odds were stacked against me. I was in an environment where I wasn’t supposed to make it, let alone leave. But like anything I do in life- I WIN. It is this mindset that got me into one of the best colleges in the United States, Middlebury College. I majored in Political Science and Theater because I am an artist by nature.

After graduating, I worked on Capitol Hill for 10 years. Working with some of the brightest and talented law makers in the country. And here, unexpectedly, is where I found my passion: to help people through health & wellness.

I helped write healthcare policies for Americans. But something frustrated me more than anything about the process… and that was the little attention that was being put on preventative medicine, like exercise and proper nutrition.

I then worked for a number of fitness clubs in the Washington, DC Metropolitan area for several years as a Membership Consultant and Sales Manager. In my spare time I learned a lot about exercise and nutrition from various reliable sources in the field.

I loved selling fitness club memberships but I wanted to do something more. I wanted to change the way people think about their own health & wellness, and empower them to do something about it.

So I founded Thetagold Fitness, LLC. It is a company who’s purpose is to improve the overall health and wellbeing of it’s clients through proper exercise and nutrition.

I track my client’s progress through weight, body fat, strength and endurance metrics to ensure that they’re moving towards their goals each week. My genuine compassion for my client’s health is imbued in every fitness session I deliver to them.

You see, it’s my duty to lead people to better health and wellbeing.

I had a dream when I was a boy that I would help improve the overall condition of the planet. That’s a lofty goal, right?

And as I walked through life it seemed that making this dream a reality seemed near impossible. But like a phoenix, rising out of the ashes, so too has my dream to make a better tomorrow for everyone through fitness and nutrition.

I very much intend this dream of mine to become a reality, and as I said, “I always WIN”.

Contact me here and let’s get you going on your health and wellness journey.

Your friend, 
Carlos Thomas Fenwick
Thetagold Fitness – “The New Gold Standard in Fitness”

Chunky Chocolate Keto Cookies

Welcome!

Today I’m showing you how to make the most delicious, keto chocolate chip cookies. Reminds me of my grandmother’s chocolate chip cookies- minus the intense sugar high!

And unlike my grandmother’s cookies, we’ll be using almond flour. This is a popular ingredient in keto cooking. Better than white flour which can cause that belly fat we’re all trying to avoid. In today’s recipe we’ll also be replacing sugar for an ingredient called, “erythritol”. This does NOT, at all, activate your blood sugars. For our chocolate chips we’ll be using ones that are sweetened with Stevia which is another great sugar alternative (does not activate your blood sugars).

So… let’s get started!

Watch the You Tube video here.
https://youtu.be/FsDvhZIyUxc

You’ll be needing a mixing bowl, a cookie tray and parchment or wax paper.

Your ingredients are:

3.5 oz (1/2 cup) salted butter
1 large egg
1 tbsp vanilla extract
6 oz almond flour
4.5 oz erythritol
3.5 oz sugar free chocolate chip cookies
1/2 tsp baking powder
Optional:
1/2 tsp xantham gum
1/4 tsp salt

Are you ready to experience these sweet, chocolate chip cookies without the consequences? No sugar high. They don’t get in the way of your body burning fat (in moderation of course!) Almond flour does have carbohydrates so I recommend limiting yourself to 2 – 3 cookies. Let’s get started.

Preheat your oven to 360°F.

Mix the wet ingredients:
1/2 cup (3.5 oz) of salted butter
1 large egg
1 tbsp vanilla extract

Then add 6 oz of almond flour to the mix.
Add 4.5 oz of the erythritol.
Mix. (Feel free to use your hands.)
It’ll form a bit of a paste.
Add 3.5 oz (kinda) of sugar free chocolate chips.
Add 1/2 tsp of baking powder.
You can also add 1/2 tsp of xantham gum & 1/4 tsp of salt, if you want to.
Get in there with your hands and mix it all up.
There’s your dough! (Feel free to have a taste!)

Next, grab your cookie sheet and line it with parchment or wax paper.
Roll up the dough into small balls and place in rows on the cookie sheet.

Place in the oven for 6 – 7 minutes and let cool for 15 minutes.

That’s all! Enjoy!

Comment below and let me know how they turned out for you! Also, make sure to stay tuned for more blog posts coming up. I have a keto pizza recipe in the works…

Your friend,
Carlos Thomas Fenwick
Thetagold Fitness – “The New Gold Standard in Fitness”



Leg Day/ Full Calisthenic Burn

https://youtu.be/DRLx9jKoOmA

Hello there! First off, what is “calisthenic”? These are exercises that don’t rely on anything but a person’s own body weight. Pretty cool, right?

Well today we’re doing a quick, intense calisthenic leg workout. It’s all about contracting your leg muscles and holding them in that contraction. The more you hold your muscles in a contraction, the more you’re producing what’s called “growth hormone”. This is great because it helps with fat burning when you go to sleep.

We’ll be playing with the “planes of body movement” in each exercise. This way you hit different muscles. Remember to keep your abs engaged, always, to help you keep your balance.

You’ll have 30 seconds in between each set (you might hate me for this but I promise it’ll be worth it!)

Exercise Breakdown (for visuals on all these, check out the You Tube video here):

1. Forward/Reverse (Duck Walk)

30 Sec Break

2. Lateral Shuffle

30 Sec Break

3. 45 Degree Reverse Lunge

30 Sec Break

4. Modified 5-Second Squat

Break

Repeat 3-4 times.

Enjoy! And come back soon for more workouts, recipes, tips and tricks!

Your friend,
Carlos Thomas Fenwick
ThetaGold Fitness – “The New Gold Standard in Fitness”

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Suggested Foods to Eat When Doing Healthy Keto – Part 2

Part 2: The Right Kind of Protein

The Ketogenic Diet places great emphasis on healthy fats as the main part of your diet. The simplest way to put it is high fat, high protein, and low carb.

Here’s some suggestions when choosing the right kind of proteins.

Healthy Protein

Healthy proteins in a ketogenic diet can include fatty cuts of meat as long as they come from healthy animals. Since the ketogenic diet leans towards fats and proteins, the quality of this diet is very important.

Studies have shown that animals (and humans) store toxins in fat cells. The term bioaccumulation means that as you go up the food chain, you will see toxins build up in the body’s fatty tissues. Some chemicals and elements (such as mercury in large fish species) pass from prey to predator. This also applies to humans. If you eat animals that have accumulated toxic loads during their lifetime, you will get these loads by eating them.

Quality organic livestock (pasture-fed or pasture-fed), chicken, and eggs top the ketogenic diet list. Wild fish and small fish are also good sources of protein on a ketogenic diet.

Suggested Foods to Eat When Doing Healthy Keto

Part 1:  The Right Kind of Fat

The Ketogenic Diet places great emphasis on healthy fats as the main part of your diet.  The simplest way to put it is high fat, high protein, and low carb.

Here’s a list of suggested fats to consume while on a ketogenic diet.

Healthy Fats

Some of the healthy fats that should be a priority in a ketogenic diet include:

  • Coconut oil: Ideal for baking, roasting, and adding to coffee.
  • MCT Oil: Coconut-based, but more volatile when exposed to heat and light. Add to salad dressings and coffee without cooking.
  • Red palm oil: Ideal for all types of cooking, even on high heat. It has a distinct flavor, so be sure to try it first. Ensure to buy sustainably harvested red palm oil, as the improperly grown and purchased varieties are harmful to the environment.
  • Avocado Oil: Avocados are rich in fats and fibers, making them ideal for this diet. Use avocado oil for all types of cooking except for very high heat. It is also excellent in salad dressings and homemade mayonnaise.
  • Ghee: Ideal for all types of preparation, even on high heat. Ghee is clarified butter, so the more delicate sugars and proteins have been removed to cook over high heat. Ensure you buy ghee from grass-fed cows to avoid chemicals associated with large-scale farming and agricultural practices.
  • Butter: Ideal for medium to low heat cooking and for baking coffee and greasy coffee.
  • Coconut Butter: Made from pressed and ground coconut pulp, including oil. This is a great additive to baked goods or a tasty alternative to sweets on the ketogenic diet.
  • Extra virgin olive oil: Ideal for cooking over medium-low heat and for dressing salads.
  • Omega-3 fish oil and flaxseed oil – both are useful as a supplement or to add to salad dressings or smoothies (you’ll probably stick with fish supplements unless you like fish smoothies). These oils are very volatile and should be stored in the refrigerator and protected from excessive light.

Why the Ketogenic Diet is Superior to All other Diets

What is the Keto Diet 

You probably have heard about the Keto diet, since during the last few years it has been the favorite topic of the nutrition community with millions of people trying it and many of them being surprised by its effectiveness and immediate results.

The ketogenic diet, well known as just The Keto Diet, is based on a simple principle: decreasing the amount of carbohydrates that are our body’s primary source of energy and forcing it to burn fat, that way, maximizing weight loss. 

When you consume carbohydrates your body converts them to glucose and they are used as your main energy source. When you eat fewer carbs and more fats your body begins to burn fat for fuel and it enters in a state that is called ketosis. In this state, your liver uses fat to turn it into energy molecules called ketones which then your body uses for energy.  

Where did Keto come from?

The Keto diet became widely known through social media, blogs and television during the last few years but it has been around since the 1920s. The ketogenic diet was used as an alternative, non-mainstream fasting for patients with epilepsy since it was proven that it helped them reduce seizures.

However, the story of the ketogenic diet does not end with epilepsy. Since there was scientific proof that the Keto Diet was an effective treatment for this medical condition researchers became more interested in it. 

Some recent studies suggest that ketones have neuro-protective benefits and they can strengthen and protect brain cells, this is why the Keto Diet could be beneficial at preventing diseases such as Alzheimer. 

There is also evidence that demonstrates that eating healthy fats can improve heart health by reducing cholesterol levels. 

How can the Keto Diet be so effective? 

The Keto Diet is highly recommended to people who have to lose weight and follow a healthier lifestyle since it is an effective diet with immediate results. 

The standard American diet consists of 35% fats15% protein and 50% carbohydrates. Now if we take a look at the ketogenic diet the numbers are very different since we are consuming 75% of fats20% of proteins and only 5% of carbohydrates

The ketogenic diet is indeed very effective when it comes to weight loss, and this happens in two ways. Firstly, since we are using fats as our primary energy source, we are able to burn a lot of stored fat quickly. Furthermore, we start feeling satiated with smaller meals because they are so high in fat. We eat up to 10 times fewer carbohydrates in comparison to a standard diet therefore, we limit our daily caloric intake. 

Surprising facts about the Keto Diet: 

  • Fruits are allowed in Keto Diet: 
    • Even though fruits are high in carbohydrates you can still incorporate fruits like strawberries, avocados, raspberries and cantaloupe in your diet without getting out of the state of ketosis. 
  • Keto Diet National day: 
    • The ketogenic diet has its own national day and it is celebrated on January 5th. 
  • It’s not the end of the world if you cheat on Keto: 
    • Cheating on Keto means eating high carb foods, your blood sugar will spike, your body will switch back to glucose as a source of fuel and ketone production will stop. However, that doesn’t mean that you will gain back the weight you lost or that your body will never enter again in the state of ketosis. As soon as you start following the keto diet your body will make the switch and continue burning fat. 

Dirty Keto vs. Clean Keto

The Difference Between Dirty Keto vs. Clean Keto

Fitness and nutrition have given a new meaning to the phrase “clean” over the past few years. Clean is no longer only a term for a crisp, white T-shirt straight from the dryer; it now encompasses a wide range of foods and lifestyles. The terms “clean” and “dirty” have even come to be used to characterize certain eating habits, such as the ketogenic diet. What does it mean to be on a dirty keto diet and a clean keto diet, though? 

Dirty Keto 

Those who promote “dirty” keto (also known as lazy keto) argue that as long as you hit your macronutrients (macros), you may eat whatever you want, including processed food, factory-farmed meats, and diet drinks. While a lazy person’s keto diet may help you reach ketosis and lose weight, it does not deliver the same long-term benefits as clean keto because filthy keto items are higher in calories and less nutritious. As a result, the majority of people gain rather than lose weight. 

Clean Keto  

Clean keto experts emphasize a diet rich in whole, natural foods, preferably organic and grown sustainably. Yes, eating clean necessitates more cooking, food preparation, and meal planning. They stress eating high-quality keto meals created from scratch with organic dairy, grass-fed meats, organic vegetables, and eggs. 

Examples of Clean Keto 
Clean keto emphasizes a diet rich in whole, natural foods, preferably organic and grown sustainably. It includes the following: Organic whole eggs.
Fatty fish like wild-caught salmon, herring, and mackerel daily products like yogurt, milk, and cream. Nuts like walnuts, peanuts, and cashews.
Healthy fats include olive oil, sesame oil, and coconut butter. 

Some of the foods to avoid which fall in dirty keto are the following: 
Starchy vegetables like sweet potatoes, corn, and pumpkin
Sauces that have high carbs like barbecue sauce and other dipping sauces
Bakery goods like cookies, pastries, and white bread
Drinks that contain high sugar levels like energy drinks and sodas
Sugary items like white sugar, maple syrup, and ice cream 

How to lose weight with Healthy Keto 

Now that we know what clean and dirty keto are. Let’s look at factors to utilize healthy keto in weight loss. 

Consume Nutritious foods 

The key to healthily losing weight is to eat good, whole foods. Consumption of snacks, desserts, and other packaged food will derail your weight loss diet. Stick to unprocessed meals to maximize your nutrient intake while reducing weight on the keto diet. Avocado and olive oil are good sources of healthy fats, as are full-fat dairy products, eggs, fish, pastured meats, and chicken. 

Avoid overconsumption of carbs

One of the most common reasons people fail to lose weight on the ketogenic diet is because they consume too much carbohydrates. Reduce carbohydrate intake to achieve ketosis, a metabolic condition that burns fat for energy instead of glucose. Carbohydrates should account for only about 5% of your overall calories. To achieve healthy ketosis, you should reduce the amount of carb intake. Consider using an app like MyFitnessPal to track your macronutrients to help you meet your intake targets. 

Do not overdo calorie intake 

It is vital to create a calorie deficit when trying to reduce weight. If you move to a keto diet and don’t keep track of your calories, you’re unlikely to lose weight. Because many keto-friendly foods are heavy in calories, such as avocados, olive oil, full-fat dairy, and nuts, it is vital not to overdo it. Due to the filling effects of fat and protein, most people feel more satiated after eating ketogenic meals and snacks. Keeping track of portion sizes, increasing physical activity, and eating in moderation between meals can help you achieve the calorie deficit you need to lose weight.

Want to learn how to get rid of your belly fat in 1 minute…

Are you someone who is having trouble losing weight? Do you have excessive belly fat? Have you tried the Ketogenic diet but not getting the results you desire despite your best efforts. What happened to all those fat-burning and brain-boosting advantages? A ketogenic diet is a popular option for people who want to reduce weight. Some people, however, may find that the keto diet does not assist them in losing weight. It’s most likely because people do not fully understand how the ketogenic diet works. What is the Keto diet? The keto diet is an eating plan whereby the body goes into ketosis and starts burning its own fat as fuel. This is achieved by significantly reducing carbohydrate consumption. Why reduce carbohydrate consumption? Because in the body, carbohydrates break down into glucose and turn it into a source of energy. But when the body is unable to use all the converted glucose (cake, potato chips, rice, candy, sweet potato, bread, pasta, etc) it converts the unused glucose into fat and stores it. Therefore, the BELLY FAT that you are looking at and carrying around on a daily basis, is years and years of glucose stored as fat. Get the idea? So by reducing a person’s carbohydrate intake, the body will go into ketosis. During ketosis, the body becomes more efficient at burning fat and using it for energy instead of glucose. And that ladies and gentlemen is how you BURN FAT!!

INTERMITTENT FASTING AND KETO – WHAT THEY ARE, AND WHY THEY WORK

Keto

I’m sure you, like many people, have heard about the intermittent fasting (IF) and keto diet. There is so much information online, and a family member or friend might have shared their experiences with you. But I have found that for many people, knowing what these eating plans are exactly, and more importantly why they work in tandem, is not something they can put their finger on. 

Starting with some basic definitions, and some clear principles, I believe anyone can see why these two ways of eating work together and get amazing results. 

We’ll start at the very beginning with those definitions. 

Intermittent fasting (IF) involves having a shorter daily window when you eat, the most common being 16:8, where you eat during an 8-hour period and do not eat for 16 hours (or drink beverages with calories or artificial sweeteners). Remember your 16-hour fast involves a night’s sleep so the shift in eating pattern is not always too dramatic, starting at 11am for example, and finishing by 7pm. Meal schedules can include 3 meals, 2 meals, or the 1. Starting with 3 meals often makes the change easier, as it’s closer to how you might have eaten before. It’s important not to snack between these meals.

Keto comes from the word ketosis, a state your body functions in when you eat with very low carbohydrate (and therefore sugar) intake. Ketosis is when the body uses ketones as an energy source rather than sugar. Ketones are fat molecules, and there is a basic fact to keep in mind: there are two types of fuel that the body uses for energy – ketones/fats and sugar. 

I like to use an everyday example to compare how the body burns these 2 types of fuel.

Take a pan of bacon (fat) and a pan of sugar and turn the heat up.  Which one do you think burns faster…the sugar or the bacon? The sugar burns faster than the bacon. Therefore, when you consume sugar, it burns up in your body just like it does in the pan…FAST!  So if your body is running off of sugar as its fuel source, your body will require for you to consume more and more of it to function which means snacking, snacking and more snacking throughout the day. 

Which brings me to insulin, its relationship to sugar, and the vital role it plays in weight and fat loss. Insulin is a hormone, and a hormone is a messenger the body uses to tell it to do a number of things. With insulin there are 3 adverse effects it has on weight loss. When insulin is present in the body it:

• Converts extra sugar into fat

• Prevents fat burning

• Stops the healing and repairing of cells

Sugar triggers insulin production, and insulin prevents fat loss and cell repair. That is the simple guiding principle. 

So, the key is to 1) avoid sugars and focus on fat as your fuel, and 2) give your body the time to heal and burn fat during your fasting period with IF.

To avoid sugars cut out whole grains, low fat protein,excessive protein (which the body breaks down to sugar and then stores as fat), combinations of carbs and protein (like hamburgers), combinations of carbs and fats, MSG, high-fructose corn syrup and artificial sweeteners (that trigger insulin release but do not signal to our brain that hunger is satisfied).

The clear message to take away with you here concerns insulin. When insulin is not activated fat burning happens.

I know my clients have seen some dramatic transformations by adopting a Keto diet alongside IF. Once they see those results – and can clearly understand why these ways of eating work – there is no turning back for them. 

I am a Certified Dr. Eric Berg Keto/IF Coach.  Please do not hesitate to contact me at tgfitness88@gmail.com for a complimentary consultation.

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