Yesterday morning, shortly after waking up, I had breakfast—3 hard-boiled eggs; a bowl or organic oats mixed with raw honey, cacao nibs, ground chia seeds and maca, cinnamon and a bit of raw coconut oil; and a big cup of organic, black coffee.
Mid-morning, after my workout, I had a protein shake consisting of a mix of plant-based protein powder and collagen, almond milk and 1 cup of frozen fruit (banana and berries).
For lunch I had about 6 ounces of chicken thighs, roasted potatoes, a cup of steamed broccoli and a bowl of navy bean soup.
My dinner consisted of 8 ounces of grass-fed ground beef, 1 cup of jasmine rice, and kale (sautéed in ghee).
Continue reading “The 4 Pillars Of A Healthy Diet”
I’ve been lifting weights now for almost 20 years; and I’ve been studying nutrition and exercise science for just about the same amount of time.
One of the many mistakes I made when first starting out as a personal trainer 8 years ago was that I often gave new clients too much, too soon.
I would forget that not everyone was like me; and while this stuff may have come easy to me over the years, for most people it was complicated and extremely challenging, especially later in life—and even more so if they were severely overweight.
Continue reading “A Beginner’s Guide To Getting Healthy”
Almost a year ago, I wrote a post titled “The Top 5 Nutritional Myths.”
If you haven’t read it yet, it’s a doozy.
If you know me or have been reading this blog for quite some time, you’d know that one of the things I most hate about the fitness industry is the perpetual amount of misinformation that continues to circulate, no matter how many times proven incorrect.
One of the biggest myths out there is that in order to burn more body fat, we should all eat 6 small(er) meals per day, as opposed to 3 big(ger) ones.
Continue reading “Optimal Meal Frequency”
We are officially one whole month into the New Year!
You know what that means.
It’s just about time for the majority of people who started the year off with the resolution to lose weight and get “healthy” to give up and try again next year.
I can already see it happening at my gym.
Continue reading “You’re Doing It Wrong”
“Jack of all trades, master of none.”
Unfortunately, in this day and age of the internet and information overload, this phrase is beginning to apply to more and more people – especially when it comes to training.
Everyone wants to have and do it all.
Continue reading “Attention Deficit Training”
People love to complicate sh*t.
Carbohydrate timing is a perfect example.
Ask twenty different health “experts” or your local gym bro about when the best time to eat carbohydrates is, and you will undoubtedly get twenty different answers.
Continue reading “Carbohydrate Timing”
We live in the “Age of Information.”
The entire wealth of human knowledge is literally at our fingertips.
Anything you could ever want to know is just a tap or click away.
And yet it blows my mind that there are still so many uninformed people out there.
While this applies to all subjects, nutritional science is a field in which the propagation of misinformation seems to have gone rampant – almost like a Donald Trump campaign rally.
Continue reading “The Top 5 Nutritional Myths”
Let me start by saying that I apologize for the brief hiatus.
Training has picked up quite a bit in the last few months and I have not been as free to sit down and write as I would’ve liked to have been.
With it being summer time and all, everyone is hitting the gym hard and dialing in on the diet.
Both males and females are working hard to achieve that lean, mean beach bod.
If you have ever trained with me or have read this blog, you probably already know that diet is 80% of the game as far as body composition is concerned – especially if your goal is fat loss!
Continue reading “The Importance Of A Weekly “Refeed””
We have arrived at the third installment of this epic three part series.
If you missed Parts 1 and 2, get the hell out of here!
No seriously, catch up.
You can check out Part 1, here.
And Part 2, here.
For those of you that have already done so, congratulations on being awesome.
Now, let’s get this party started, shall we?
Continue reading “Healthy Fats, Good Carbs, Clean Protein – Part 3”
Welcome, ladies and gents, to “Part 2” of this 3 part series.
In “Part 1,” I discussed dietary fat and it’s role in a healthy diet.
In case you missed it, you can check that out, here.
This post will deal with Carbohydrates.
Continue reading “Healthy Fats, Good Carbs, Clean Protein – Part 2”