The Healthy Foods That May Be Keeping You Fat


No single food will inherently make you fat, and no single food will inherently make you slim down.

You could eat 100% “clean” and still gain weight if your calories are too high.

You could eat 100% “crap” and lose weight if your calories are under your maintenance. (You would probably feel like crap too though)

Unfortunately, many foods that are very healthy – meaning containing good nutrients – are also assumed to be fair game when it comes to eating them. However, the calories can add up quickly with some of these foods, and this can blunt your weight loss progress.

1) Almonds – 2 ounces – 340 calories

While high in heart healthy fats, almonds are still high in calories – because fat is 9 cals per gram. Don’t avoid, but just be aware of how easy it is to eat over your goals.

2) Avocado – 1 half – 140 calories

Again, very high in heart healthy monounsaturated fats – but still calorically dense – so be aware of portions.

3) Protein Shake with Milk, and Fruit – Calories Vary

This is a very common area that I see people over consuming calories. While smoothies can be a great way to get a quick meal in, you must remember that the calories can still add up.

One scoop of whey protein in water is usually around 120 calories – and pure protein.

When you get into adding milk, fruit, and even peanut butter – you could be talking upwards of 800-1000 calories.

4) Gluten Free, Organic, Sugar Free, Fat Free, etc.

Just because foods are labeled as any of the previously mentioned, it doesn’t automatically make them healthy when it comes to calorie levels. Often times, the organic versions of processed foods especially can be HIGHER in calories than the non organic version.

5) Frozen Yogurt – 1.5 cups – 360 calories

While FroYo is much lower in calories than full fat, and full delicious ice cream – it doesn’t make it something you load up on if you are still trying to watch your calories.

So what might a day of eating just these foods look like?

1422 calories – from just those 5 foods. This would be nothing for a 200 pound guy like myself – BUT for a smaller framed woman, this could equal your total daily intake alone!

So what is the moral of the story?

Awareness is key, knowledge is power, and nothing is magically slimming nor fattening – it all comes down to calories.

Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Enter your email address to follow this blog and receive notifications of new posts by email.

Stay healthy my friends,

Sorry, You Can’t Spot Reduce, BUT You Can Spot Develop


Spot reduction – the process of exercising a certain muscle group or part of the body with the goal of melting away fat from that exact area.

Think of the bro’s doing millions of crunches the week before spring break in college to get their abs.

Or the lady walking sideways up a step mill with the goal of melting fat from her inner thighs.

Unfortunately, it doesn’t work like this.

Or bodies will choose where we lose fat from, and the only way to lose fat – yes, here I go again – is to create a caloric deficit.

So then what is the point of lifting weights if we can’t magically change the appearance of our bodies based off of targeting a specific muscle group?

Oh but we can…

While we can’t spot reduce fat, it is very well known, especially in the bodybuilding realm, that you CAN spot develop a certain area.

This is called muscular hypertrophy:

Muscle hypertrophy involves an increase in size of skeletal muscle through a growth in size of its component cells. Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage; and myofibrillar hypertrophy, which focuses more on increased myofibril size. – Essentials of Strength Training and Conditioning 

In other words – you build muscle.

So how do you build a certain area? You prioritize it, then you hit it with the right amount of volume, then you measure and adjust.

1) Prioritize

Want your stubborn calves to grow? Do them first in your workout.

Want your back to be wider and more imposing? Train it first in the week.

Want your booty to fill out those sexy jeans? Train it 3 times per week.

Now, there are limits to how much you can and should train a certain muscle group before you start getting negative returns, but more later.

This seems like a no brainer here though – if you want to develop a certain area, prioritize it!

2) Hit it with the right amount of volume and frequency

This refers to the amount of sets and or reps you do for that muscle group. For simplicity sake, lets keep the reps in the 8-15 range.

I usually base this off of a per week basis, and usually the low end is around 8-12 working sets per week. The maximum end (where you start getting diminishing returns) is around 24-30 sets per week.

Now, these are WORKING sets – meaning you are using a weight that is challenging for you, BUT you can complete all desired reps, with a few “left in the tank”.

So lets say you are new to lifting, but really want to build your chest.

Lets start at 8 working sets per week of some sort of chest building exercise (Dumbbell Bench Press for example)

So maybe you hit 4 sets of 12 reps on Monday, and 4 sets of 8 on Thursday. 8 total sets.

The following week, you would bump up to 10 working sets, and so on – following the basic progressive overload principles. 

If you are a more seasoned lifter, you might need to start around 16 working sets per week. This is where frequency becomes important.

Hitting 16 working sets for one muscle group in one day might be a little much.

So hit the group twice per week, for a much more manageable 8 working sets per day.

3) Measure and Adjust

Take measurements so you know if you actually are growing a body part. Pictures help too.

Remember, it takes time to build muscle -AND if you have a layer of fat over it, you might not see some of the changes.

This doesn’t mean you should avoid trying to build an area – it just means you have to have realistic expectations, and when you are ready – you could switch your priorities to a focus on burning fat, and eventually reveal those new muscles you have built up!

Are you thoroughly confused now?

I can help – I am always taking on distance coaching clients – for less than $2/day! He never saw me once during his training, followed the plan, and lost 12 pounds of fat, and GAINED 4 pounds of muscle in 12 weeks! (And is still going I might add…)

Click HERE to Apply

Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Enter your email address to follow this blog and receive notifications of new posts by email.

Stay healthy my friends,

Starting Strength Training From Absolute ZERO (Video Guides)


Strength training is growing in popularity among average Joe’s and Jane’s, which is friggin awesome!

I write about it’s importance all the time, and how it is literally the fountain of youth (when done correctly).

But what if you have absolutely no experience, are afraid, or have zero clue where to start and what to do?

I will try and lay it out in the post, step by step, as clear as possible. If you have any questions feel free to post or email me –

1) Focus on all the fundamental movements – push, pull, squat and hip hinge.

What the heck are these?

PUSH – think push up, or pushing AWAY from your body, like a chest press. Can’t do a push up? Try hands elevated pushups. Any pressing machine, or dumbbells will work as well.

PULL – pulling weight towards you. Start with a form of horizontal pull like a dumbbell row, a body weight row, or cable row.

SQUAT – pretty much exactly how it sounds. The squat is more of a knee dominant exercise and it tends to work the quads, or front of the legs more than the hamstrings, or backs of the legs.

Start with just body weight, then add weight once you can sit down to the point where your thighs are parallel with the floor.

HINGE – this is also a lower body exercise, but focuses on hinging from the hips – and works more of the backs of the legs – hamstrings and glutes (butt).

Start with a slight bend in the knees, but then push your hips back keeping your spine straight. Go to the point of feeling a stretch in the backs of your thighs then return to the top.

If using weights, keep them close to your legs, and shoulders back and tight.

So these are the 4 basic movement patterns that will cover most muscles of the body, now what do we do with them?

Start with ONE workout, because one is infinitely more than zero.

First – warm up. This can be as simple as a 5-10 minute brisk walk followed by 20 forward and 20 backward arm circles to warm up your shoulders.

Do 3 sets of 10 repetitions (reps) of the first exercise before moving to the next. Give yourself about 1 minute rest in between sets.

What weight should I use??? Use a weight that allows you to get all 10 reps, but it somewhat challenging by the final rep. If you are unsure, do one warm-up or “ramp up” set first with light weights to gauge the difficultly.

You shouldn’t go to failure on your working sets, and you shouldn’t force sloppy reps.

I often use the cue – leave a few reps in the tank. Meaning, if you absolutely HAD to do 12 or 13 reps you could.

How does this look?


  • 10 push ups or dumbbell presses – rest for 1 minute
  • 10 push ups or dumbbell presses – rest for 1 minute
  • 10 push ups or dumbbell presses – rest for 1 minute
  • 10 rows – rest for 1 minute
  • 10 rows – rest for 1 minute
  • 10 rows – rest for 1 minute
  • 10 squats – rest for 1 minute
  • 10 squats – rest for 1 minute
  • 10 squats – rest for 1 minute
  • 10 hinges – rest for 1 minute
  • 10 hinges – rest for 1 minute
  • 10 hinges – rest for 1 minute

That’s it!

See how you feel 2 days later, and if you feel up to it, repeat the same exact workout once or twice in the week,

Then what?

The most simple way to progress is to add reps until you get to about 20. Then go back to 10 reps and add weight. This will cover you for a decent amount of weeks and if you are truly new to lifting weights you will be good to go.


  • Week 1 – 10 chest presses with 10 pounds
  • Week 2 – 12 chest presses with 10 pounds
  • Week 3 – 15 chest presses with 10 pounds
  • Week 4 – 18 chest presses with 10 pounds
  • Week 5 – 20 chest presses with 10 pounds
  • Week 6 – 10 chest presses with 12 pounds
  • Week 7 – 12 chest presses with 12 pounds
  • And so on and so on…

That is literally the most basic form of weight training you can do, and if you are totally new to it this will be a great place to start!

Don’t try to get ahead of yourself and add weight every workout. It takes time for muscles to grow, and slow and steady is always the way to go!


Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Enter your email address to follow this blog and receive notifications of new posts by email.

Stay healthy my friends,

You Can’t Run Away The Fat


Sure, go from zero running to some running to lots of running and you will probably lose some weight. But then what?

I’ve seen it, in people I know, in people I read about, in people I see out in public…the weight loss stalls.

Now, I used to be that meat head that would say “cardio is dumb, you don’t need to do cardio, just lift and diet and you will be good”.

While I partially still agree with this – I also don’t think cardio is dumb. It is very important to make sure your heart is strong and functions well or, well, you die. If you ENJOY running – or more traditional cardio, and it doesn’t harm you – then more power to ya, run run run!

However, using cardio as a sole means of fat loss with complete ignorance of diet and some cross training is a recipe for disaster.

The three common traps that cardio lovers seem to fall into are:

  1. Weight loss stopped? Time to run more.
  2. I run a lot/train for marathons – I can eat whatever I want.
  3. I want to be better at running – so I will run more!

When weight loss stops on a pure cardio routine, many peoples first instinct is “I need more cardio”. Here why that might not be the best idea.

When you live by the cardio – you die by the cardio. Meaning that the more cardio you add and add and add to your week, as soon as something happens in your life that doesn’t allow you to run 10 hours per week, your progress will backfire and your weight will rocket back.

Without paying any attention to creating a slight caloric restriction through food instead of just trying to run more, you set yourself up for trouble when trouble strikes in your life.

Your body also becomes very efficient at running at a slow and steady pace. Meaning you CONSERVE calories so you can last longer on your run, but at a slightly slower pace. When fatloss is the goal, efficiency sucks.

Crank up the intensity, hit some sprints (on a bike especially) and turn your body into a furnace in a shorter amount of time.

This is where problem 2 comes in – the “I run a lot therefore I can eat whatever I want”.

There is a generic statistic that says you burn about 100 calories per mile traveled while running so lets just use that for an example.

Say you run 10 miles one day – so “burn” 1000 calories. Then you go to Olive Garden to celebrate with friends and get the biggest past dish you can find because you “earned” it.

Well that dish is 2500 calories, plus the 4 breadsticks you ate – so there you go, you now cancelled out your run plus jumped into a surplus.

The main point being – its very easy to supplant the caloric burn of a cardio workout if you blindly eat whatever.

You must still pay attention to diet, and eat enough for performance – but also if you goal is fat loss, you must be in a slight deficit.

And the last trap – more running = better at running, its not always the case.

Yes, you need to practice any skill to get better.

But for runners, don’t forget strength!

You need to build up the muscles through strength training so they can endure long runs, and the pounding on the pavement.

Strength training not only builds muscle (which boosts your resting metabolic rate) but it also helps build BONE.

How many cardio lovers do you know who have gotten stress fractures? I know a few.

Heavier loading of the bones and especially the axial skeleton greatly improves bone density. This means squats, lunges, step ups, deadlifts, all those good lower body exercises should be done 2-3 days per week. 

So if your goal is to lose some fat here’s what I would recommend:

  • Don’t rely solely on running- if you enjoy it, cool, but you don’t NEED to run. Biking, swimming, hiking, circuit training, are all great ways to get cardiovascular improvements as well.
  • Don’t ignore diet. Your goal should be to lose fat at a pace of 1-2 pounds per week with as little change to your normal routine as possible. So don’t just add in 10 hours of cardio per week because that wont last. Start with bodyweight x 10 for your calorie goal.
  • Weight train – not only to help prevent running injuries, but also to improve your metabolism, your muscle tone, and to improve your mood and energy.



Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Enter your email address to follow this blog and receive notifications of new posts by email.

Stay healthy my friends,

Two Vacations, Two Different Results

HAPPY 4th of JULY!

After getting back from my week cruise to Alaska, I was back at it Monday morning.

One of my clients was also on vacation the entire week that I was gone – in Italy.

He was curious to see how he did while being gone for a week, and he stepped on the scale.

To his amazement and as I expected – he lost weight.

So how did he vacation for a week, and lose weight – while I GAINED weight?

It’s the food (mostly). It’s always the food.

Before discussing the food, this was probably the 2nd biggest factor:


I worked out 4 times on my cruise – but walked much less than I am used to in a normal week. I usually average 12,000 steps per day, but this week I averaged 7000.

He walked 17,000-20,000 steps everyday.

As I have discussed many times – daily steps and movement is VERY crucial to weight management. Studies have shown a range of 500 – 2500 extra calories can be burned in a day based off of just how much you move!

The Food

The food on the cruise was amazing. However – it was VERY VERY rich. There was butter in everything. There were extra portions of everything. I had a roll every night with butter. I had dessert every night. I had several drinks most days.

What does this add up to? Considering ONE tablespoon of butter is 100 calories…

One old fashioned is 200+ calories…

2 scoops of REAL ice cream could be around 500 calories…

I have no idea how much I consumed.

Do I feel guilty? Shameful? Nope – I chose to do it – I’m an adult and I’m cool with my decisions.

So what was different with HIS trip?

Traditional and authentic Italian food is relatively “light” compared to the American versions.

They eat limited red meats, little butter, plenty of fruits, veggies, pastas, and olive oil (yes it’s still a high calorie fat – but much less is needed than butter).

So is butter and fat the problem with American diets?

NO! It is one of the leading factors contributing to the American diet – but the bigger picture is just an overconsumption of FOOD and CALORIES.

When you prepare your foods, when you know what you are eating, and when you are in control of your nutrition – you know exactly what to expect.

Back to normal habits for me!

How to GET BACK to it!

Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Enter your email address to follow this blog and receive notifications of new posts by email.

Stay healthy my friends,


Are You A Weekend Saboteur?


You are trying your hardest to eat healthy. You eat super clean all week. You eat a caloric deficit. You do your workouts. THEN Friday night arrives along with the weekend.

You overeat on whatever you want. You drink plenty of alcohol. You sit on your ass all weekend. When Monday comes, you are frustrated and sick of spinning your wheels and not getting anywhere.

This is okay – you aren’t the only one, far from it.

My first year of trying to lose weight was this exact scenario – after all it was college.

How does this happen?

Here is a fantastic graphic from Carter Good (Envision Being Thin – @cartergood on Instagram)

So how do we avoid this? Stop having fun? Stop being social? STOP DRINKING?

No, no, no, and no. There is no need to become a full on Buzz Killington.

1) Set Rules

Rules suck, but we listen to them. Instead of coming up with weekend goals every weekend like “I’m gonna do better this time…”, set rules like:

  • If I go out at night, I will go to the gym the morning of.
  • If I go out on a Saturday, I will have an active Sunday.
  • If I go out on a Friday, I won’t go out on a Saturday.
  • If I know I’m going to have a fun filled night with drinks and food, I will focus the rest of my day on eating lean proteins and veggies.

Set the rules, and follow them, and enjoy your weekend – guilt free.

2) Change How You Eat During the Week

Do you fixate on “clean eating” Monday through Friday? Can’t have this, can’t have that…well that may be setting you up for disaster on the weekend.

If you try so hard to “eat super healthy” all week and deprive yourself of certain foods or food groups that you might really want you are more likely to binge on them over the weekend.

Let’s find a happy medium.

If you want a sweet treat during the week – have it – but account for it appropriately:

  1. Know roughly how many calories it is.
  2. Know what swaps you could make to stay within your nutrition parameters.
  3. Plan it out in advance. If your kid has a baseball game and they always get ice cream after, you can plan your day accordingly so you can still enjoy ice cream later.
  4. Know what you REALLY want, and what you could exclude to shave off some extra cals. i.e. you really want a brownie, but could pass on the extra pecans on top (shave off 300 cals)

It doesn’t even have to be sweets either.

Eating healthy doesn’t have to be boring and bland! Experiment with recipes, spices, flavors, make it fun – make it an activity with family.

3) Shift Your Mindset

“I earned this weekend”

“Thank God the weekend is here, time to rage”

“I was good all week, time for a break”

“This is what we do on the weekends – bottomless mimosas WOOO!”

If you constantly think of the weekend as a light at the end of the tunnel, you will hype your brain and body up for letting loose and getting cray cray.

Don’t use food and drinks as a reward, or as a shoulder to cry on – it’s just food.

Find different ways to reward yourself or de-stress.

ALSO don’t use exercise as a punishment. There is a big difference between, “I had a bad night, I need to go to the gym and repent” vs. “I’m going to feel much better after I go to the gym and work on getting stronger” – exercise is ALWAYS for gaining health – not beating you up.

So find some balance 7 days per week, come up with some little rules to follow, break the mold of what most people think the weekends are, and you will find your life a much happier one, and healthier as well!


Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Enter your email address to follow this blog and receive notifications of new posts by email.

Stay healthy my friends,


How to Avoid Regression During Time Away From the Gym


Whether it is going on vacation or a serious injury that pops up, time away from your workouts is inevitable (and in the case of vacations, totally needed and deserved).

If you are someone who as worked your butt off for a vacation and are totally freaking out because you don’t want to lose all your progress while gorging on buffets and margaritas, you aren’t alone.

Here are a few tips that might save you some time, energy and cause less stress on vacation:

1) It’s a vacation – so enjoy it. You will be okay, I promise.

2) Enjoyment doesn’t equal gluttony. I have had many trips where I gone overboard on eating (and drinking) food that my body isn’t used to and end up feeling like crap for hours/days afterwards. If you want dessert – great have it – but maybe pass on ordering the whole dessert menu.

3) Be active. This doesn’t mean you need to spend time in a gym, but find active things to do. Hiking and biking are awesome ways to explore anywhere that you can’t see from your car or the hotel bar.

4) Enjoy some relaxation as well. This is why you go on vacation – to relax and recharge. Kick your feet up, take a mid day nap, and enjoy the nature that surrounds you.

5) Try to stick to your normal routine/habits that you have created. Eat breakfast at 8am everyday? Then do that on your trip as well. Have a high protein snack at 3pm everyday, then bring some protein bars along. Staying consistent with habits helps mostly with the RETURN from vacation and aiding you in getting right back to it.

What about missing the gym due to injury?

This one is tougher, as some serious injuries can last a while. When I had my back surgery I was out of the gym for 4 weeks, then another 2 months of no heavy lower body work. This can be brutal on the body physically and mentally.

Don’t stress, here is what you can do:

1)Figure out exactly what you CANNOT do. Then figure out what you CAN DO and keep doing it. Torn rotator cuff? Probably will need to avoid heavy pressing for a while – but leg day is still fair game, rows might be okay and cardio is legit. Talk to a professional if you have questions.

2) Use some of your gym energy to focussing on diet. I know how it is. You just want to wallow in misery and eat ice cream because you can’t go to the gym. What is this helping? Refocus your energy on cleaning up your diet, and getting proper nutrition to also facilitate optimal recovery.

3) Follow your rehab program. I cannot stress this enough. If you get a specific rehab program, DO IT, and DO IT WELL. It’s not worth the prolonged time off because you didn’t feel like doing the PT’s exercises.

4) If it’s a less serious injury, live by this rule – If it hurts, don’t do it. Pretty common sense, but many still want to avoid it. If you have a feeling of stinging, pinching, burning or sharp pain – don’t do the movement that keeps causing it. Apparently there are many ways to skin a cat, and there are also many ways to build killer arms.

So just because you won’t or can’t be at the gym for a little while, doesn’t give you a free pass to become a gluttonous sloth. Take care of your body 24/7 – it’s the only one you get.


Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Enter your email address to follow this blog and receive notifications of new posts by email.

Stay healthy my friends,

4 “Hacks” To Save Time, and Make Tracking Food Easier

Whether or not you use something to track your food, I’m sure you could use some extra time in the day – so don’t rule these tips out just yet!

The number one objection I hear to not being able to track food using an app like MyFitnessPal is “I don’t have time”.

While the smart ass in me could have a few things to say about that, I shall refrain and provide some useful tips instead.

1) Enter some or all of your food the night before.

If you know what you want for breakfast, know what you have for snacks, and know that you are going to have left overs for lunch – then take 2 minutes and enter that the night before.

This is also a great strategy to learn about how you can set up your day to fit within your macro goals.

By doing this, you are already mentally preparing yourself for what you will be eating tomorrow – and this makes your life less stressful, and honestly makes it easier to stay on plan.

2) Measure and cut portions after bulk prep

Did you grill up a bunch of chicken? Do you know that you will need 5 oz. of chicken per meal that you want to have chicken at?

Then cut up the servings into appropriate serving sizes for you.

Then when you are ready to eat them you can grab, and go – knowing that you have 5 oz. of chicken breast at that meal. No need to guess, measure, or weigh out.

3) Keep a measuring cup in any bulk prepped carbs

Similar to the above, say you make a big bowl of rice.

If you learn from tracking that 1 cup of cooked white rice is 38 grams of carbs, and you want 38 grams of carbs at a meal, then keep a 1 cup measuring cup in the big bowl of rice.

When its time to dish it up, just scoop it out, and but the bowl away.

Same thing can be done with pastas, potatoes, corn, etc.

4) Have your “go-to” meal foundations

I have been eating the “same” thing for breakfast the last 3 months (minus a few days).

  • 2 eggs
  • 3/4 cup egg whites
  • 75 grams of carbs
  • 10 grams of added fat

This is the foundation of my breakfast meals – but not the actual meal.

The eggs and whites usually stay the same. But sometimes they take the form of an omelet, a scramble, over easy eggs, or mixed into pancakes.

The carbs I like to play around with. By reading labels it is pretty easy to figure out “how much of this food equals 75 grams of carbohydrates – give or take 10 grams?”

My carbs have been cereals, oats, pancakes, fruit, bagels, toast, or a combo of a few of those. THEN I will also add some sort of veggies to breakfast, unless its pancake day, cause that’s nasty.

My 10 grams of added fats is usually just from cooking the eggs in coconut oil, or putting a little butter on toast or pancakes.

This is MY breakfast foundation, work on creating your own – then play around with how you sculpt it.

Hope these tips help you save some time and realize what a great tool tracking your food can be.

Once you get things dialed in, it can be pretty fun and freeing to see how you can play around with your diet – and still make progress.



Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Enter your email address to follow this blog and receive notifications of new posts by email.

Stay healthy my friends,


More Leads to Less


So many “diet” programs and gurus want to tell you what you CAN’T EAT, and what you MUST EAT to successfully live your life and lose your belly…

Well screw them.

We are all adults and we can choose what we want to eat, and if done responsibly as an adult, we can definitely make tons of progress and get the results we are after.

Here are the basics of eating like an adult:

  1. Add MORE vegetables and fruits

  2. Add MORE lean protein

  3. Add MORE water

Yup, I’m more about adding in foods rather than telling you what you need to take away.


Because over time when you truly focus on adding more of these options, they will naturally phase out all the junk food that you might eat at most meals – but you could still have it once in a while.

1. Add More Vegetables and Fruit

I think we can all agree that vegetables are good for you. But what about fruit? Apparently some people still think fruit makes you fat!

Fruit is great for you, and you should be eating it.

What makes you fat? Too many calories – so sure, too much fruit COULD stall your weight loss…but I’m willing to bet there are other areas in the diet we could address first.

Here are some ROUGH numbers on different portions of fruits and the calories in them:

Notice that the super healthy and trendy avocado is at the bottom. containing about 280 calories per avocado?? Avocados are super healthy, yet they DO contain a lot of calories – and calories always matter.

2. Add more lean protein

I probably write about protein whey to much, but it still needs to be preached.

If you have less than 20 pounds to lose, shoot for 1 gram/pound of body weight.

If you have more than 20 pounds to lose, shoot for .7-8grams/pound of body weight.

(these are not set in stone numbers, but just suggestions – my one on one clients get much more personal numbers)

If there is anything that you SHOULD be tracking, it’s your protein intake. Try it like this:

Using MyFitnessPal, enter only your high protein foods for the day, and see where you are at, then adjust from there if you need to. It may look like this:

So after entering this, I hit 172 grams out of my 205 gram goal. That is great, because after adding in my carb sources, and fat sources I will probably be very close to hitting 205 grams of protein.

3. Add More Water

Simple, and basic – just drink more water, and drink mostly water.

The number of calories you can consume through liquids is insane, and you might never even notice it.

Someone who drinks 2 sodas a day (lets say cans) consumes 300 calories. Cut that out and replace it with water, without changing ANYTHING else, and you will lose weight. Simple and effortless.


Just move more. Not more cardio, but just more movement.

How many steps do you get a day? Get 10,000. Seriously – just do it.


Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Enter your email address to follow this blog and receive notifications of new posts by email.

Stay healthy my friends,


What Really Happens to Your Body When You Ditch Carbs?

Today I am honored, and excited to announce that I was just a contributor to Men’s Journal for a piece on going low carb/ketogenic.

For those of you who actually read my blog and aren’t spam farm bots from Bangladesh, you know that I am a huge fan of carbs.

Does this mean that everyone should follow a high carb diet? Eatting cereal? Breads? Pasta?


Remember, you are an individual, and what diet works best for you is the one that you can:

  1. Stick to
  2. Eat as much as possible and still get toward your desired goals
  3. Enjoy as much as possible

With that being said, here is a link to my latest piece:


Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Enter your email address to follow this blog and receive notifications of new posts by email.

Stay healthy my friends,