I'd like to preface this blog by letting you know that I'm not a big supplement guy. I love reading all of the research and trying to find ways to help my clients and athletes gain a legal competitive edge, but the industry creates far too much hype. Rarely does a supplement really stand out and offer something that food can't provide you in the first place. After all, magnesium and other supplements usually provide something that you need in pretty trace amounts (aka micr

Like too many other topics in the fitness industry, the debate on what protein source is the best remains at the top the list. There are so many claims floating around these days, and that's why I love writing, because credible research, science, and common sense always clear things up for people. So without further ado, is there in fact a specific type of protein, plant or animal, that is superior to another across the board? Let's look at various things now, and you'll s

It still amazes me that, after around 50 years of online fitness education, many people are still under the impression that a single food of any kind will influence their results. You'll hear these common notions and bio-hacks like "Superfoods" that somehow cure cancer or melt fat off of your body, alleviate your mental health, and so much more I won't bother to name. I had one of my dear friends rant about this concept the other day. This isn't to say that collectively fo

If you or someone you know is an aspiring athlete then you may very well be wondering whether or not meal frequency, or how often you eat, plays a role in your outcome-based goals. Fortunately for you, meal frequency is a secondary factor that can benefit you, but conversely, it will not break you or prevent you from reaching any of your goals according to science. Below are the common focus points related to meal frequency. #1-Metabolic rate/fat loss #2-Muscle Building and P

The answer here is a resounding NO! The production of fat from carbohydrate sources is referred to as De Novo Lipogenesis, and it’s rare, contrary to popular belief. Let’s think about all you have learned so far and put science to work for a minute. The liver and muscles store around 2000 calories of glycogen for when we need it. Couple that with the fact that the extra carbohydrates at least raise the metabolism enough to burn off the extra carbohydrates by elevating your th

I want to preface by stating that if you aren't currently active, then you should start exercising regularly to truly experience the benefits of what I'm about to discuss. No one would ever question the value of eating breakfast, regardless of who you are when it comes to fitness, especially as an athlete trying to perform at their peak levels. However, the notion of eating breakfast warrants attention and some scientific merit, just like anything nutrition-related. What do

The metabolism can be simplified and broken down into two distinct phases that occur simultaneously around the clock where one phase...

This post was originally inspired by new sign-ups to build expectations and see who is serious about "training" and working hard, cause after all that is exactly what training is when you break it all down. As a coach, it's a way to remove any potential drama, put the ball back in the client's court, and hold your clients accountable. The Real Role of Your Trainer Contrary to popular belief, the real role of a personal trainer is to not babysit and coddle you emotionally, a

If you are reading this and under the impression that "fat loss" is a rapid process, then you are sadly mistaken. Fat loss is difficult and takes time just like anything worthwhile in life, but the upside is that you will be rewarded indefinitely at the end. Not just through a better state of health, since excessive body fat is linked to every human disease state, but fat loss is a numbers game. Here are some interesting body weight facts for you to consider: 1 lb. of fat

You will routinely hear about all types of quick fixes and ways in which you can shed fat and weight extremely fast. Unfortunately, a single pound of fat tissue houses a vast amount of energy at 3500-4000 calories! So ladies and gentlemen, no you will not be able to rid your body of unwanted fat on a daily basis no matter what any trainer or popular media sources proceeds to tell you. With that being said though, there are definitely small and impactful ways in which you can

In modern day society there are fat loss experts and gurus everywhere promising you instant, sustainable, and everlasting results. All you have to do is follow workout A, eat food B, and don’t listen to person C. If that’s the case then why is our obese population growing by the day, with some statistics indicating that nearly half of our entire population here in the United States is labeled as fat and overweight? The answer ladies and gentlemen is pretty damn simple, but

I touched on this concept briefly during the introduction of my book on page 9 of my Athletic Nutrition 101 book, which you can find more about here: http://www.athleticnutrition101.com/ and I wanted to take this opportunity to cover the topic in a bit more depth right now. There are a lot of factors at play when you sit back and analyze what happens when we restrict our body of energy as an athlete. There are two sides of the coin, with positive short term effects which h