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”
What’s up everybody?
This post will kick off a new segment of my blog: at the end of every month I will send out links to all the interesting podcasts, books, documentaries, articles, music, movies, and performances that I checked out throughout the previous 4 weeks and that inspired me in some way, shape or form.
I’ve been doing this for my clients via email the last few months, and I thought that it would be cool to share this stuff with all of you as well.
One of the characteristics that I feel distinguishes me from others in the health and fitness industry is that I have a very broad definition of “wellness.”
Continue reading “Mental Muscle: September 2017”
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”
This past weekend, I was listening to a “Beats 1” Podcast that featured one of my favorite young Hip-Hop artists, Joey Badass.
Joey just released his second full length LP, entitled “Amerikkkan Badass.”
The music is uplifting, inspirational, and delivers a stinging social commentary on the current state of our Union as it pertains to social justice and race relations.
Continue reading “Change Your “Diet””
How many people do you know (including yourself) that actually enjoy living?
Think about this.
How many people do you know that greet you with a warm smile and make eye contact?
How many folks do you come across that ask about your day, and actually listen to what you are saying?
Continue reading “Morning Rituals For Success”
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”
For those of you that don’t know, I injured my right shoulder pretty badly a few months ago.
I was playing basketball and ran blindly into a screen at about 75% of my full speed.
I sustained a Grade 2 sprain of the AC joint and did not regain full mobility in my shoulder for almost 3 months.
While I still feel a little discomfort, I am back to training at 100% and feel great.
That brings me to the topic of this post.
Continue reading “Tips For Healthy Shoulders”
“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”