1000 ‘effective’ nutrition, mindset, lifestyle and workout tips

October 30, 2018 by  
Filed under The Fitness Bug

Well… At least indirectly…

Welcome back!

Now… In S-curve world. We have a thing called S-curve blueprint tips.

These are tips that you would use throughout your entire journey of being an active S-curve member (12 month program today).

The reason why you don’t ever see them listed, as the titled states.

Is because…


– You don’t need all of them on day one. You’ll use certain tips at certain times of the journey.

– You don’t have time to be reading through a bunch of random tips. You won’t even remember them. So… No!


That’s part of the reason why you would sign up to the > free newsletter (And > here). And why you would become a member in the first place.

So that these tips can be fed to you properly. And more importantly. Changing your fudging life!

However… You see that ‘quick bugs tips’ link at the top of this page.?

That list is kinda old. We’ve gained a lot more experience since then. And this blog post is entirely free for all to consume within S-curve world.

So… A long list is what you’re going to get.

Let’s list…

In no specific order…


#1 Sometimes… You have to feel pain. In order to truly value certain things in life.


There are plenty of life examples out there. But in terms of becoming S-curvish @ example…



Fitbuzzer Charlie Francis


You could get all the encouragement and motivation that you’ll ever need on here. Yet… You’d only take things seriously. If ‘having had taken action earlier’… Started to affect things in your daily life.


Common example = Need surgery because of living a crappy lifestyle @ smoking, alcohol, excessive bad eating.


It’s a sad case. But it’s the reality. And that’s usually the wake up call. That causes people to become S-curve members.
So ya… Hopefully, sh*t starts going wrong for you soon, if you’re living ‘broken’.


Sounds bad. But that’s the reality.


#2 Getting results > like these… Can take time. And the best way to make that process as fun as possible. Is by going at a steady pace (Lifestyle phase). The formula for being a successful long term member… Is done by several factors (That’s our job behind the scenes).


But it’s mostly done, by keeping you highly engaged. 


Which is why we have…


Buzzcoin  –  @ Those who work together, stay together…


S-curve member partner program – Where you become an assistant coach, to those who you introduce to stages 1-4 via More buzz.
Which works… Because you would have used the S-curve formula yourself, to be successful. Even at just 1-3 months of being a member.

#3 Make it a habit to add new foods to your shopping list/Try new foods on the menu when eating out.


– Because the long term fun… Exists in the ‘eating’.
– You’ll have a more varied nutrient intake… Which = Boosted results @ naturally occurring (Seriously though…).


#4 No fruit 3-4 hours before you sleep.

#5 Only a small amount of mono/poly fats to enter your guts, 1-2 hours before you sleep.


#6 To eat ALL nutrient types for breakfast (Because your body now has less of all, due to sleeping for 6-8 hours).


#7 Start Monday’s workout with an effective exercise that you suck at. And do that every time, for a short while.


#8 Change that exercise variation, to something more difficult, once that becomes easy (We get specific with this @ strength and exercise progression module, as a member).


Bananas – Makes you feel full.

Raisins – Small, easy to carry around… And sweet enough, so that you won’t want to binge on them.


And even if you do… They’re small @ low calorie intake.

Pineapple – So sweet, that you won’t want to eat more.


Those are examples of each type of ideal cheat snack. So as per S-curve formula rules… Feel free to choose your own.


#8 Calorie counting only needs to happen, once you reach 60-70% S-curvish. And/Or… You want to succeed beyond that level.


#9 Use post notifications on stayfitbug.com and on our social media profiles.


#10 You can still do the stuff that you like to do in your daily life.

> If it’s D-F rated foods, you’ll simply eat less of it. And at different times of the day/Periods within your long term plan.

> If it’s marathons… Or 2-3 hour workout sessions. That will get cut off in the beginning stages. Because it causes shrunk butt.

> If it’s a sport that you like. That… Will continue. As long as it’s not like a 2-3 hour marathon run.

And you’ll be advised on how to merge it, into your plan. Or on how it may boost the effectiveness of your plan (Not just the physical results).



#11 Go full range of motion on every rep.


#12 Use flavored supplements (Like whey) to replace sugar on your cereal. And/Or fruit.

Whey protein

#13 Kill the slow-go cardio sessions, if you aren’t at least 60% S-curvish.


#14 Don’t quit eating the foods that you enjoy. Use your tailored member page to remind yourself of how to keep eating them… Without the ‘bad’ stuff destroying your physique.


#15 Boxing, cycling, swimming, badminton for HIIT cardio moments (20 minute rounds… 1 minute fast, followed by 1 minute slow).


#16 Fruit in the morning, pre/post workout and as cheat snacks.

#17 Take 1 week off from working out, every 2-3 months (If you’re very active in your workouts).


#18 Just eat something (S-curve meal structure rules via Morebuzz) if you can’t get full meals in on the



#19 FB stories > Messenger > 121 coaching chats/therapy

#20Results Phase… Is when you turn on the ‘this is not good enough’ attitude. Hence… Why you push harder for results during this time period.

#21 Stick to liquid fruit @ pre/post workout.


#22 The first thing you should do on all food labels… Is check that the > ingredients listis A-C rated or rich in nutrients.

If you do that… Then you’ll ensure that your kitchen will always feed you S-curvishly. Without having to think about eating S-curvishly.


#23 Fruity water (Using a pitcher)

Lemon, lime, oranges…

This really does give your daily drinking shenanigans, a satisfaction boost. You just need to stick a few slices into the water. Put it in the fridge and done.



#24 A-F food rating explained…


– A = Apple
– F = Apple pie with custard


For your main meals…


You’ll eat A-C rated. Because ‘A’ on it’s own… Is just way too boring @ taste. And… Because expanding
towards C rated, allows for more nutrient variety. Which boosts results.


You can eat D-F rated foods as your cheat snacks. Once you’re successfully on your way to 60% S-curvish.


A cheat snack, is a cheat food, that you eat a small amount of. Usually right after your A-C rated main meal. You’ll stick to A-rated cheat snacks (Fruit) if you’re after serious results, at any given time. And you’ll stick to eating these (Fruit) cheat snacks, throughout the day, when you’re not eating your main meals.


So… That’s how it works with ‘food’ in S-curve world. To start with.


#25 Foods that keep you feeling full (Or to prevent you from eating D-F rated foods) in the day time…

– Bananas
– Dumplins
– Pineapple
– Cheat snacking on stuffed crust pizza
– Casein


#26 The best way to trigger a change in your body… Is by experimenting with different variations of a squat, tricep extension, hip extension exercise (For example).

This is what we do in your first month @ setting the foundation.


#27 Water… Drink more of it. Add lemon or lime @ more fun.


#28 Embrace…

– Mon > Weds > Fri workout weeks


– Mon > Thurs > Sun workout weeks


#29 The only thing you’ll ever need as an active member… Is a tablet device/phone and an internet connection.

It doesn’t matter where you are in the world. If you have that… You’ll win.


#30 Not having time or consistent motivation to workout, is a real and valid issue. That’s why we have the Tailored Daily Exercise video.


– 10 mins
– 3 body part targeted exercises
– One set of each

You do that, 3-7 times a week. As you wake up/Before you go to bed.


#31 Night munchies…

The main problem that faces everyone with excess belly fat, is…

A) Eating more than 40 grams of fat daily + Excess saturated fat (Most people are stuck at 90 grams daily).
B) Eating D-F rated foods or fruit, before they go to sleep (Quite a few folks eat chocolate before bed time… #crazy).

– The S-curve meal structure fixes (A).

– And for (B)… It’s all about slow digesting protein and ‘some’ mono/poly fats.

Eating like that… Will also save your S-curvish gains, during you sleep hours.

But another thing you can do… Is snack on fresh veggies. Since they’re so low in calories.


To conclude


This list is never ending. But… They’ll stay completely free, via these blog posts.
And of course… Becoming a member. Will get you the exact blueprint tips that you need, at any given time. Via your member page and LIVE 121 coaching chats via Messenger (That blue icon in the bottom right of this page).
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