SkinnyCone by Show Cones in Abilene,TX!! As close to Guiltless Treat as you can get!!! my favorite fat burning foods series #1


In my weight loss journey, I have gotten good at finding great tasting foods that still help me lose weight or at least won’t set me back to many pounds.  I am going to share 1 of my favorite products to help you eat great and lose weight each month.

First, let me share my definition of Fat Burning Foods — Foods that help a person achieve a negative calorie balance (eating less calories than you burn in a day) – not foods that actually burn fat when you eat them!

Stevia Sweetened Snow Cone from Show Cones in Abilene,TX!!

My first favorite fat burning food is what I am dubbing the SkinnyCone.  Show Cones in Abilene, TX has stevia sweetened snow cones IN ANY FLAVOR!!!

Me eating my first snow cone in years!!

This is as close to a guilt less treat as you can get

– Calorie Free

– No artificial sweeteners

Plus you get hydrated while you eat it!!!  Thats a WIN WIN WIN!!!

Check it out on a hot day or when you need a sweet treat!!!

As always, if you have any questions about your nutrition or fitness feel free to email me!!! Or if you are wanting to level up your nutrition or fitness game and are looking for coach contact me for a free consultation!!


Track Meet 2 RECAP and VIDEO(Inside)!! Also, Bold Goal Setting and Athletics/Fitness as an Act of Worship and Why I am Back!

Meet 2 down!! This throw was my best of the day at 15.17 meters which is 49’9″.  This is over 2 feet further than my last meet and good enough to currently hold the number 1 spot in the world for 35-40 year olds!!! I am going to have to throw much further to stay number 1 though!


Bold Goals because of a Big God!

I want to come out on the record with my first two major goals for throwing the shot put again.  I have some others goals that I will share down the road 🙂

  1. Throw further than I ever have. My PR is 18.84 (61’9″) in 2005.
  2. Qualify for the 2020 Olympic Trials  – In 2005 I finished 24th in the U.S and they take the top 22 to U.S. Nationals — There is some unfinished business missing it by 2 spots.

I am truly nervous about putting these goals out there for everyone to read, but I am sharing it with you for 1 reason.

God to be glorified in this pursuit!!!

I have come face to face these past 12 weeks how hard this is going to be – my body does not recover from throwing like it used to!! Right now I can only throw 2 times a week with out my hip muscles cramping up on me like a box of untied mic cables (my musician friends know how mic cable inexplicably tangle up.)

SO,, If/when (I have to keep the mindset it is going to happen) God enables me to reach these goals — It is my deep prayer that He receives the glory because I can say these are impossible goals without God empowering me and leading me every step of the way.

Also, I have people praying for me already, but I would ask for more prayer partners.  If you do prayer for me in this I would love to know and I want you to know that I feel you are a part of this journey!!! Also, you are accountability for me.  Putting this out there will make it real hard for me to quit on the hard frustrating days.

Athletics/Fitness as an act of Worship

This phrase has been in my head through this process.  I am a worship pastor, a personal trainer/nutrition coach, music producers (look up Hear The Story for a fresh experience of cinematic music with scripture reading) and thrower.

Many times “church folk” try to separate church life from regular life.  I would love to see this divide begin to break down and the gospel of Jesus Christ breath life, joy, peace, and God’s love into every action of the life of the believer.  I am seeing what I eat, drink, how I train, and yes throwing the shot put as true worship actions.

We are called to be a light to the world, a city on a hill, and I feel like right now if I do not throw the shot put then I am hiding God’s light. This is why I am back!!




The “I Can do THAT” Diet! Not biting off more than you can CHEW!! Part 1

Have you ever gotten that big bite of gristle when you are eating steak (sorry to my vegetarian friends) and no matter how long you chew, it seemingly grows inside your mouth making it impossible to swallow.  Eventually, your jaw gives out and you have to do the politely spit into your napkin trick.  HOW EMBARRASSING!


I believe many people FAIL on diets because they move way to fast and try to do TOO MUCH! (more on this in a moment)

Using an Appropriate Weight


As a personal trainer, you would fire me instantly if I put you under a 500 lb squat for 3 sets of 8 if you have never even done a bar bell squat before!!!!  While hopefully this is glaringly obvious in the weight lifting context, MANY PEOPLE ARE TRYING TO DO A SIMILAR THING IN TERMS OF DIETING AND WEIGHT LOSS!!! (sorry, I like using extra exclamation points!!!!!!!!!!!)

This is where the “I can do THAT” dietary approach comes in.

  1. Strategically attack your greatest limiting factor
  3. REPEAT, REPEAT, REPEAT UNTIL YOU GET YOUR SUPERHERO BODY!!business-superman-1-1237958-638x390

You don’t think you can go from eating fast food 3 times a day to whole 30 overnight …. Don’t want to go Keto and eat bacon cooked in butter and topped with heavy cream …      Going from 6 Dr. Peppers a day to none overnight might place everyone around you in imminent danger…

GOOD!!! Ease into it – or to borrow from Happy Gilmore




Did you ever have a problem with the tortoise beating the hare?  I know I did; and to this day I often find myself acting just like the hare – inevitably needing a nap and realizing that my sprint actually is the thing that robbed me of making any PROGRESS (and PROGRESS is the NAME OF THE GAME PEOPLE)

In order to do the I CAN DO THAT approach, you must start RIDICULOUSLY EASY!!! YOU HAVE TO WIN YOUR FIRST STEP!!!

And I know that in order to speed up the process you are going to try to make your first step a giant leap.  Avoid this temptation at all cost, and start with a give me putt.

Do you not have the energy to feel like exercising? ADD IN 1 serving of fruit or vegetables DAILY and see how much that helps.  I CAN DO THAT! Also, addition is a way better step than trying to cut out something … because BEHAVIOR CHANGE is REALLY HARD for everyone y’all.

Is the aforementioned sugary drink your greatest limiting factor? (Many of my clients don’t like me bringing this one up for some reason) — Don’t give them up completely – Cut down by 1 a day or leave weekdays the same (for the sake of your co-workers) and try cutting them out on weekends — is this still to hard?  Ok, give up 1 sugar filled drink (sweet tea, lemonade, and that oh so good Carmel Macchiato are equal offenders here) a WEEK!  Can you drink just 1 less to get you started in the span of a week? Yes, I can do THAT! 

Do not underestimate the power of progress.  Any small progress is leading you closer to your goals, your best self, and having a more fulfilling life.  Start today with something easy, and don’t wait until tomorrow or next week because most true progress in life is a slow process..

Let me know if you need help finding a starting place; many times that first step is the hardest part!!!

I also offer an online personal nutrition coach that utilizes this approach if you would like even more help getting control of your food game!!



What to Eat? Where to Begin?

I grew up in a small town in the Texas panhandle, and if you wanted to get directions to the pig farm it would sound something like this.

“Go over the train tracks, and keep going straight past the grain elevators.  Then take a slight right at the rusty green fence, you can’t miss it.  After that you will see a dirt road, take that until you see a giant barn full of hay bails.”

Today, I rely way to heavily upon my smartphone to get to the address I type in, and hope to not end up driving into a lake like Michael Scott.

You can find countless “directions” on how to eat healthy and lose weight.  How should you navigate through the noise out there?  “I also recognize the irony of this blog being more noise added to the digital landscape :)”

Here are 3 of the best nutrition practices that should be a part of any healthy diet.

     1. Eat REAL FOOD!!!

My favorite ingredient labels contain 1 items, for instance; steak, avocado, or tomatoes!  Also, if you pick up a food and you do not know or cannot pronounce the ingredients, maybe think twice about eating this regularly.

Quick story on me, I lost 85 pounds (and kept it off for 5 plus years) – what is the number 1 reason?  Eating REAL FOOD that God made!  This involves shopping, ingredients readings, and cooking your own food, but for me that is a small price to pay for the increased energy, health, and personal growth I have had eating REAL FOOD!!!

     2.  Calories In VS. Calories Out 

Energy balance is king as far as weight loss goes.  Now, energy balance is a really complicated subject that we may not know everything about yet, but its simplest form goes like this

“Burn more calories in a day than you eat!’

This rule should be what we type in our address bar if your destination is weight loss.  (If it is muscle gain, you need to eat more calories in a day than you burn – and muscle gain comes with fat gain most of the time)

Portion control methods, plate sizes, calorie counting, mindful eating, and tracking macros are all ways one can go about managing energy balance.

3.  Nutrient Density

Did I mention eating REAL FOOD is important to health and weight loss.  One huge reason is nutrient density.  Real Food sources maximize the protein, carbs, fats, vitamins, minerals, phytonutrients, and zoo nutrients you get per calorie.  This gives you more bang for your buck and eating less food can be more filling.

Organic fruits and veggies, wild caught fish, grass feed beef, and wild game helps us maximize nutrient density.  Farm raised salmon vs. wild caught salmon have very different fatty acid profiles, with the wild caught having more of the “oh so good for you” omega 3 fatty acids.  True organic farming practices rightfully treats the soil as the living organism it is and also helps take care of this earth (we only have 1 EARTH PEOPLE!!)

The flip side to this is highly processed foods.  These foods are stripped of their precious nutrients (I am hearing Nacho Libre talk about his Eagle eggs here) and while many of them taste incredible they merely taunt the body and leave your hungers signals wanting for more.  The sad reality is many overweight people are severely undernourished.

So… What Can You Do?

Information is great but ACTION leads to transformation.  Here are a few suggestions to implement these 3 strategies into your life.

  • Find your local farmers markets or even better connect with local organic farmers!! (Hug a root Family Farms is my organic vegetable provider if your are in the Abilene, TX area!!)
  • Shop the outside of the grocery store – buy ingredients not things in boxes in general
  • Download a calorie tracking app on your smartphone (MyFitnessPal is a good one to start with)
  • Find a nutritionist, personal trainer, or nutrition coach — Their never would have been a karate kid without Mr. Miyagi

Finally, if you have any questions please feel free to connect with me on Facebook or contact me through email, or if you are ready for nutrition coaching or personal training (I have both in person and online options) contact with me for more info.

The FIRE WITHIN — Transformational Weight Loss

My name is Cody Brotherton and I am a Personal Trainer, Nutrition Coach, and a thrower (shot put and discus).  After winning 5 D III National Championships in the shot put, I found myself nearing 300 pounds after my athletic training stopped. I suffered bouts with anxiety, and an overall lack of energy. Deciding to make a change, I lost 90 pounds, got off all meds, and began helping many others do the same. This is when he decided to begin personal training, since he was already helping people transform their lives.

As a personal trainer, I specialize in strength training for fat loss, muscle gain, or increased athletic performance.  My greatest passion is as a nutritional coach, to help people burn fat with a sustainable habit based approach to eating great, and utilizing behavior change strategies to help people see their best, SUSTAINABLE, and LONG LASTING results.  I do in personal training and nutrition coaching in Abilene, TX.  I also do online nutrition coaching and fitness programing.  I am an ACE certified Personal Trainer and Precision Nutrition Level 1 nutrition coach.

THE FIRE WITHIN will be my blog that shares nutrition strategies, tips, recipe videos, and my favorite healthy products as well as training videos and tips.  Finally, The FIRE WITHIN will also include updates on my journey on my second career as a shot put thrower!!!