Get Your Lean On with Coach Tony

Are you looking for something amazing tasting and super healthy? Look for further we always have you covered.
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Gina Genett Bednarowski Tony Bednarowski

Blueberry Basil Salmon In our house Salmon is a weekly thing. And we prepare it in a variety of different ways. Here is one we love and hope you will too. Give it a try and let me ...

Are you ready to makes some real changes in your life? We should always look AND feel great for ourselves. Confidence radiates a beautiful energy ✨️ I personally know that strength training and paying attention to your nutrition has definitely the made a huge difference in the hundreds of folks I have worked with become more energetic and positive in their daily lives. If YOU are in need of some true help and guidance, I am here to make your FITNESS and NUTRITION GOALS go from thought to reality. DM me for more information on personal training 🏋️‍♀️🏋️‍♂️and nutrition coaching 🥗. 😊
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If you are looking for a 20-dollar investment that could literally change your life...
Grab this book on Amazon!

Many people that go and bust it in the gym don't understand that the change they are looking for is only in a fraction of what they do in the gym. The bulk of their change will happen in the kitchen. Never underestimate the power of nutrition when it comes to your weight and health. It's the biomarker for body composition change!

Rule #1...If you are looking to build quality lean mass take in 30g of protein, 30 mins before training. No carbs and preferably a whole protein source, NOT a protein drink. This will rev up your metabolism, give you the adequate building blocks you need for recovery and tissue repair and help you burn body fat because you won't have to first burn through the sugar you've ingested when taking in carbs. Leave comments and questions and I will be glad to answer!
Tony Bednarowski

5 Pieces of nutrition advice that are highly misleading!
1) Eat low fat
2) Sugar is harmless
3) A calorie is a calorie
4) Saturated fat is bad
5) Refined ‘whole’ grains are heart healthy

Hello my friends.
Are you ready for summer yet? If not, I have you covered. I am now filling my May (8-week) Body Transformation Program up. Start Date, May 13th. DM me at here or at Tony Bednarowski to get all the details and time slot availability. But hurry there is limited space, and my program fills up extremely fast. Don't miss out on having the summer bod you've always desired to have.
THIS COULD BE YOU NEXT 👇

People are always asking me what their macro ratio should look like. I've broken them down into 3 separate categories. PS...Don't forget I am a nutrition & weight loss coach and a personal trainer so reach out to me if you are looking for a coach.

Macro Calculations
Advanced Athletes – This is for the athlete looking gain muscle while staying fit, lean and healthy.
Plug in:
Gender: M – F
Lean mass:
Macronutrient intake is based on metabolically active tissue (Lean Muscle Mass)
Example male: Body weight – Body fat = Lean mass
220 – 10% = 198 
Male:
Protein - 1.2g per lean weight e.g. 198x1.2=237.6g
Carbs - 0.8g per lean weight e.g. 198x0.8=158.4g
Fat - 0.5 per lean weight e.g. 198x0.5=99g
Fiber - 0.18 per lean weight e.g. 198x0.18=35.64g
Water – 0.75 per lean weight e.g. 198x0.75=148.5oz

Example female: Body weight – Body fat = Lean mass
140 – 15% = 119 
Female:
Protein – 0.85g per lean weight e.g. 119x0.85=101.15g
Carbs - 0.75g per lean weight e.g. 119x0.75=89.25g
Fat - 0.5 per lean weight e.g. 119x0.5=59.5g
Fiber - 0.22g per lean weight e.g. 119x0.22=24.99g
Water – 0.75 per lean weight e.g. 119x0.75=89.25.5oz

Intermediates Athletes – This is for the person who wants to maintain their weight but get more tone.

Macronutrient intake is based on metabolically active tissue (Lean Muscle Mass)
Example male: Body weight – Body fat = Lean mass
220 – 10% = 198 
Male:
Protein - 1.0g per lean weight e.g. 198x1.0=198.0
Carbs - 0.5g per lean weight e.g. 198x0.5=99g
Fat - 0.45 per lean weight e.g. 198x0.45=89.1g
Fiber - 0.18 per lean weight e.g. 198x0.18=35.64g
Water – 0.60oz per lean weight e.g. 198x0.60=118.8oz

Example female: Body weight – Body fat = Lean mass
140 – 15% = 119 
Female:
Protein – 0.75g per lean weight e.g. 119x0.75=89.25g
Carbs - 0.5g per lean weight e.g. 119x0.5=59.5g
Fat - 0.4g per lean weight e.g. 119x0.4=47.6g
Fiber - 0.22g per lean weight e.g. 119x0.22=24.99g
Water – 0.60oz per lean weight e.g. 119x0.60=71.4oz

Strictly weight loss – This is for the person who wants to lose weight and change their over-all body composition.
Macronutrient intake is based on metabolically active tissue (Lean Muscle Mass)
Example male: Body weight – Body fat = Lean mass
260 – 35% = 169 
Male:
Protein – 0.7g per lean weight e.g. 169x0.7=118.3g
Carbs - 0.4g per lean weight e.g. 169x0.4=67.6g
Fat - 0.4g per lean weight e.g. 169x0.4=67.6g
Fiber - 0.18 per lean weight e.g. 169x0.18=30.42g
Water – 0.5oz per lean weight e.g. 169x0.5=84.5oz

Example female: Body weight – Body fat = Lean mass
180 – 40% = 108 
Female:
Protein – 0.7g per lean weight e.g. 108x0.7=75.6g
Carbs - 0.4g per lean weight e.g. 108x0.4=43.2g
Fat - 0.4g per lean weight e.g. 108x0.4=43.2
Fiber - 0.25g per lean weight e.g. 108x0.25=27.0g
Water – 0.60oz per lean weight e.g. 108x0.60=64.8oz

A few things that everyone should know about food label terms!

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Do You Know Your Food Label Terms? — Get Your Lean On Health claims on the front of packaged foods are designed to catch your attention and convince you that the product is healthy. So, what I did “for you” was break down the various terms and explain what they really mean. Do you look for these stamps of approval on the products YOU buy? Well neve...

Here are 3 I have the pleasure of working with. There transformations have been quite remarkable to say the least. DM me if you'd like to get information on personal training or nutrition & weight loss coaching. Let me help you get the summer bod you've always wanted.

Did you know that 1 piece of white or wheat bread is equal to 3 teaspoons of sugar. Here's the worst part, bread actually spike blood sugar quicker and higher than regular table sugar. FACT: The quicker and higher a food spikes your blood sugar the faster those food calories can be converted to body fat. Keep this is mind, especially if you are trying to lose weight!

If you have any questions about this, please DO NOT hesitate to comment!

Overnight Oats are a quick, delicious and super healthy. Packed with quality protein, fiber and a ton of antioxidants it’s a surefire way to start your day! And don’t forget to LIKE, COMMENT, SHARE and most of all SUBSCRIBE to my wife, Gina's YouTube Channel “SIMPLIFIED HEALTHY COOKING” so you never miss when she puts out a new recipe.

Just 10 short weeks from this to that. Are you ready to make your body transformation? Reach out to me to get all the details.

Starting your day off with an amazing high protein laden breakfast is a perfect way to get your engine running. Protein is 5x more metabolically stimulating than carbohydrate or fats. This equates to a higher metabolism. Protein is 5x less likely than starches to be stored as body fat, in fact it’s more likely to help you burn body fat because of its thermic effect. And protein has a much higher satiating value than starch (carb) so it will keep you fuller for a longer period of time.
BOTTOM LINE: Eat you protein to start your day and with every meal you eat!

3 Fast-track steps to a slimmer, healthier you!

1) Cut Back on Sugars and Starches

Removing sugars and starchy carbs from your diet will reduce your appetite, lower your insulin levels and make you lose weight without hunger.

2) Eat Protein, Fat and Vegetables

Assemble each meal out of a protein source, a fat source and low-carb vegetables. This will put you in the 20 to 50-gram carb range and significantly lower your hunger levels.

3) Lift Weights 3 Times Per Week

It is best to do some sort of resistance training like weightlifting followed by cardio. However, either option will help.

These are an amazing and healthy breakfast or snack idea.

Utilize my tips to your advantage. I take the guesswork out of the equation to make your health and fitness goals easier to achieve! Hey, and while you're at it zoom over to amazon and grab one of my books. It could be a life-changing read for you!

Hey ladies, if you are looking for a great personal trainer that truly cares about your health & fitness goals my wife is now taking on clients. This is one on one training for women only, NOT group training. DM me or Gina Genett Bednarowski to get all the details. But hurry because her space is limited.

I know that many of you have been waiting for this “BIG ANNOUNCEMENT” I’ve been teasing you with. Well, I am ready to spill it! My beautiful and extremely talented wife, Gina has now joined forces with me at “Get Your Lean On” and will be taking on new clients for personal training and body transformations. Her space will be limited, and she will only be taking women. Please DM me at to get all the details. Ladies, if you’re looking for a great trainer who cares about your results my wife is the coach for you. So proud to have her partner with me in helping others achieve their health & fitness goals!

Here is a passage from my book "Stop Dieting & Start Eating. You can purchase your own copy on Amazon.

Debunking the Carb Controversy

As outlined above, there seems to be a ton of controversy today around the subject of carbohydrates. How much do we really need? What’s the ratio for a healthy diet? Can we actually take in too little? How much is too much? Do they make us fat?

Depending on where the information comes from you will get various answers, but none of the information seems to stem from any real hard scientific evidence. In fact, most of the information you are receiving is based purely on speculation, and to be blunt, it’s just old, outdated, and in my opinion, wrong.

First of all, just to set the record straight, the lower limit of dietary carbohydrates compatible with life is ZERO provided adequate amounts of protein and fat are consumed.

To prove this fact, look up the term essential protein. You will find there is a list of 21 amino acids, 9 of which are essential, meaning you absolutely must get them from your diet, or your body will break down.

Then look up the term essential fat. You will find that there are 2 fatty acids you absolutely must get from your diet, or your body won’t function properly.

Now try to look up the term essential carbohydrate. You will be amazed to know that, scientifically, there is NO SUCH THING. You’ve heard me correctly; carbohydrates are not essential to our survival.

Now don’t misunderstand me, I said carbohydrates, not glucose. You see, we are led to believe that we need carbohydrates for energy, especially brain function. The fact is, the brain runs on about 120 grams of glucose per day to function and operate, but it’s a huge misconception that we need to get that supply through our dietary carbohydrate intake.

Our body has the amazing ability to convert fatty acids or certain glucogenic amino acids into glucose through a process called Gluconeogenesis, or “GNG.” When broken down into its parts the word means gluco (sugar), neo (new), genesis (creation).

Therefore, even on a diet made up of ZERO carbohydrates (which I am not advocating at all), our body would still produce plenty of glucose to meet the brain and other energy demands.

Look, I agree, some carbohydrates in our diet are healthy especially vegetable based or low glycemic fruits and starches in proportionate amounts, but not 40 to 60 percent deriving mostly from sources like breads, cereals, rice, and pasta.

Unlike traditional fats such as olive oil, coconut oil, butter, ghee, and lard, industrial seed oils such as Soybean Oil, Corn Oil, Cottonseed Oil, Sunflower Oil, Grapeseed Oil and Safflower Oil are a very recent addition to the human diet. In fact, these oils were only introduced into the American diet in the early 1900s.
And even though many health organizations have been telling us for years, industrial seed oils are heart healthy and should replace things like butter, coconut oil and rendered lard, these oils are anything but heart healthy. In fact, the scientific literature proves that their consumption is associated with a variety of health problems including:
Asthma
Autoimmune Disease
Cognition and Mental Health
Weight gain & Obesity
Diabetes
Heart Disease
IBS and IBD
Inflammation
Infertility
Macular Degeneration
Osteoarthritis

I have a big announcement coming soon. Be on the lookout for it! 💪🏋️‍♀️💪