Mark & Spencer’s Spanx for Arms, Why?!
What I Learned From the Pro’s I had the opportunity to hear John Meadows speak at the SWIS Symposium in November of 2015 and it was awesome. It was quite satisfying being able to put together information that I had learned from other leading fitness coaches over the years. Program design is something that I love to do. Read more
Refuel, Rebuild, Rehydrate
Exos Performance’s clever way of remembering what’s needed post-workout are the 3 R’s of recovery, which by now you know can be very helpful when it comes time to implement these nutrition strategies. Just a recap, the 3 R’s of recovery are; Refuel with carbohydrates Rebuild with protein Rehydrate with water and electrolytes From my previous posts you learned just. Read more
Refuel With Carbs
Carbs are delicious, that’s for sure. Unfortunately a lot of people eat way more than they deserve and wonder why they can’t get rid of that “muffin top”, “tank ass” or “bread back”. Harsh… I know but sugar coating it is the cause of the problem. When trying to lose weight (or build muscle with minimal. Read more
Rebuild With Protein
To build strong lean muscle, protein is a very important macronutrient, especially post-workout. You want to rebuild and repair the micro trauma that you’ve created during your activity and the faster you’re able to accomplish this, the sooner you can do it again. After your workout it’s ideal to consume post-workout nutrition and the easiest. Read more
Optimal Carbs-To-Protein Ratio
Learning how to time nutrients can have a dramatic impact on your results in and out of the gym. Having the right kind and amount of nutrients will insure that you achieve maximum recovery post workout. After your workout, event or game, you should aim for a carbs-to-protein ratio of 2:1 within 15-60 minutes for. Read more
The 3 R’s of Recovery
Recovery is one of the most important aspects in achieving your health and fitness goals. Whether you’re trying to lose weight and tone-up or build long lean muscle, your performance during your next workout will depend on how well you’ve recovered from your last workout. When you’re able to increase your performance, you can lift. Read more
5 Reasons You Need A Personal Trainer
There is a big misconception about trainers, prospective clients think we’re just rep counters or there to act as weight caddies. I can see how that can happen because some trainers are only good for counting reps but sometimes there’s more than meets the eyes. Understand that a good trainer will get you results 3x. Read more
Stupidity Through Diffusion: You Need a Trainer
With technology today, information can spread like wildfire whether it’s good or bad and the most popular social media fitness buffs, unbeknownst to them can make everyone around them dumber. This one time I had a moment and skimmed down a couple pages on instagram (usually don’t have the time) and noticed a popular social media. Read more
Weight Watchers Is King of “If It Fits Your Macros”
If It Fits Your Macros Over the years of servicing clients and helping them reach their health and fitness goals I’ve learned that I can’t help everybody. That’s one of the biggest lessons I’ve learned. Weight Watchers has good intentions but IMHO it’s not that great and that’s because I haven’t worked with a single client or. Read more
Weight-loss Made Easy
Remember the “5 habits” I talked about before that would help you lose weight? 1. Eat Slowly.
2. Where are your proteins coming from?
3. Where are your veggies?
4. Where are your carbs coming from?
5. Where are your fats coming from? If you don’t remember downloading your copy of the “5-Habit Cheat Sheet”, then. Read more
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