Your Fad Diet is Invalid

Going on a juice cleanse to reset your metabolism?

Going on a ketogenic fast of only eggs, butter, and cheese to break through that stubborn plateau?

Ripping shots of Apple Cider Vinegar to boost your metabolism?

Here’s the thing, all of these can “work“, but not the way most people think.

An ultra low-calorie juice cleanse doesn’t reset your metabolism, it actually could to the opposite and slow it down.

(when you starve yourself of protein, and massive amounts of calories for prolonged periods of time, your metabolic rate will slow down)

You lose weight because you cut out calories from protein and fat and just drink fruits and veggies all day. Newsflash: I would lose insane amounts of weight on a 1000 calorie juice cleanse – I would also last about 8 hours on it….

You cut out carbs and went full keto and melted fat away like a champ? Did you replace all your calories that you cut from carbs? If you didn’t, your argument is invalid. Here’s what this scenario usually looks like:

Pre Diet Intake

3000 calories – 320 grams carbs – 205 grams protein – 105 grams fat

Cut Carbs Because Carbs Are the Devil

50 grams of carbs – 205 grams of protein – 105 grams of fat…. = 1965 calories!

OF COURSE YOU WILL LOSE WEIGHT! But you cannot justifiably say that it was the carbs because you didn’t completely replace the calories.

Even if you DOUBLE up on fat grams (210 grams) – you are still only hitting 2910 calories, so technically a very little less – but still less cals.

Calories matter, plain and simple.

What about stuff like apple cider vinegar? Or fat melting pills?

I had a conversation with a guy at a cookout the other weekend about how his ex girlfriend “started taking apple cider vinegar shots after meals at lost 20 pounds!”

I asked him, “did she change ANYTHING else?”

“Well I think she started eating healthier and going to those bootcamp classes 4 times per week”

Needless to say, I highly doubt it was the ACV that was melting the fat away…

If calories are not controlled for, and there is ANY change in them – your argument of magic pills and elixirs is INVALID.

So what should your diet look like??

The best diet is the one that is sustainable and consistent (and moves you in the desired direction eventually). Different things work for different people – but the less “forced” it feels, the better it will be in the long run.

Here’s something to leave you with:

In 2008 I was 260 pounds. I am now comfortably 205 pounds, and have been there for about a year now. I finally feel comfortable with my nutrition, and my lifestyle, and things are on autopilot (for now) – 9 years later… not 21 days, 12 weeks…but 9 effing years.

You cannot expect to undo years and years of abuse to your body in an insanely short period of time.

Be patient, be consistent, and keep working forward – that is the best diet for you.

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Stay healthy my friends,

3 Lies the Fitness Industry Still Tries to Sell You


Either I’m already getting old and crotchety, or just getting more and more sick of seeing bull crap like this being shoved at people:

Image result for cleanse magazine

I have seen too many people be ruined, lied to, and mistreated by the industry that I could write much more than a blog post about it. SO lets dive in:


Stop it. Why do these cleanses work then? Because going from eating fast food and processed cardboard (trans fat, grease, HFCS, who knows what else) to more fruits and veggies is going to make anyone feel better, and look better – alas this is still not a magical cleanse of the organs.

Of course it will lead to fast weight loss too.

Cleanses are usually very low calorie, and very low carb, which leads to rapid weight loss – via water weight.

How long do most people truly stick to them? And if they do stick to them for long periods of time, they can actually be dangerous to ones metabolism.

Here’s the thing, anyone (except a 4′, 85 pound woman) will lose weight at 1000 calories from lean proteins and veggies – this is not cleansing you of toxins – your healthy liver and kidneys will do that just fine.

2) The Calorie Burn of the Workout Really Doesn’t Mean Much


Sure, this sounds great and sells memberships and classes – but it really doesn’t mean much.

Most of these numbers are based off of reading from heart rate monitors which just factor calorie burn from body weight, heart rate, and gender. So they probably just get the number from the biggest, least conditioned guy, and put it on the ad.

I’ve had male clients who wear heart rate monitors “burn” 1500 calories in a hour workout. But thats not that big of a deal.

I would rather have clients focus more on calorie intake, and sleep.


Calorie burns of workouts are very, very inaccurate. You should know yourself if you are working hard or slacking of. You know if a weight is challenging you, or feels like a feather in your hands.

Because they are so inaccurate, many people tend to overeat, because they “earned” more calories for the day.

First, you don’t earn food – ever – that is for dogs.

Second, find a daily intake average and start hitting that consistently, no matter how many calories you burn in a day. Need a starting number?

Multiply your bodyweight by 10, hit that consistently, and see what happens over the course of a week.

Sleep is also more important than your calorie burn during a workout.

Most fat is lost during sleep. Yes, while you sleep you recover. Your body is repairing itself from the day, and using stored nutrients to do so since you aren’t eating in your sleep (hopefully).

These processes cause fat to eventually be broken down, and breathed out via CO2.

More sleep = more opportunity for this to happen (doesn’t mean sleep is a magical cure all for a bad diet)

3) The Workout They Sell You On Probably Isn’t As Magical As They Claim

“Do this class 5 days per week, with it’s strategically designed nutrition plan and you will lose 7 pounds in your first week”

The workout probably is nothing special, it’s all about the diet plan or meal replacement shakes they are selling you on.

Many gyms do this all the time. They tout their training programs as the best “fat loss” programs in the industry, and don’t advertise or bother to tell you that the big results are from a strict, low cal, diet (GO FIGURE?!)

If you go from eating crap and sitting on your butt 24/7 to eating 1200 calories a day, no carbs, and lots of veggies and protein you will lose weight while still sitting on your butt.

If you add in a daily 60 minute brisk walk, while sticking to that ridiculous diet plan, you will lose more weight.

BUT if you do their magical, planned out class…the results would probably be pretty negligible, and you might actually feel worse.

Many programs still unfortunately base a “good” workout off of the aforementioned calorie burn, how sweaty you get, how sore you are, or if you vomit all over the gym.

A 300 pound, unconditioned person doesn’t need to be doing burpees, box jumps, and hill sprints.

They need to work with a nutrition professional, and start walking and maybe some light strength training – avoiding injury at all costs.


Don’t fall victim to these snake oil tactics. They will only cause more frustration, sadness, and wrecked relationships with food in the long run.

Let me know how I can help you.

Talk soon,


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5 Simple, Quick Ways to Increase Your Caloric Output


It seems like we are usually discussing caloric INPUT, but what about output?

If you eat less, and move more – that will increase your caloric deficit for a weight loss goal.

Actually, moving more is a great idea even if your goal isn’t weight loss. More movement will help keep your joints lose, keep your cardiovascular system strong, and keep you more alert throughout the day.

By adding these things you won’t be instantly melting away the pounds, but if you add them consistently, and over the long haul – they will add up. Little hinges open big doors.

1) Take the stairs at work.

One of the most obvious and classic recommendations, I honestly feel like a bum for writing it.

But, if you take the stairs AND do every other step and push through your heel, you can train your glutes as well as your cardiovascular system. This will help offset that pancake butt from sitting at your desk all day.

According to one source you burn 0.17 calories per stair climbed, and .05 per step descended. So say your office is on the 3rd floor, and you come and go 3 times (to work, to lunch, back to work, home)

Most flights between standard floors have 24 steps. So thats up and down 72 steps Monday through Friday. The math comes out to 15.84 extra calories per day, 79.2 calories per work week.

This may seem laughable, but remember – over time – things add up.

2) Park a quarter mile from your office.

This seems weird, but it works.

It could even save you money.

Now that you are a quarter mile further, you are guaranteed to walk an extra half mile every single day, or a full mile if you leave for lunch and park in the same spot.

It should take you no more than 4-5 minutes to walk that quarter mile, so don’t use the time excuse, and just leave 5 minutes early from home – your morning show isn’t as important as your heart.

So with an extra half mile everyday, that is about 50 extra calories, or 250 extra for the work week!

3) Make it a rule to walk at kids sporting events. 

Whether it be dropping them off for practice, or a game – there is idle time that you can get a quick walk in.

If it’s practice, do you really need to stand around watching the whole time?

If it’s a game, there is always some down time during warmups that you don’t NEED to watch.

So get a quick 5-10 minute walk in before settling down to watch.

Lets say you have 2 (some parents might laugh at this) sporting events per week, so thats 50 calories burned there, or an extra 100 per week.

4) If watching TV, move during commercials. 

Watching TV is fine, but get up an move during the commercials – they are pointless anyways.

Even just walking upstairs, or getting up to fill your water, and standing until the show is back on will help.

Say you watch 2 hours of TV per day, and commercials are played at about 15 minutes per hour, so that gives you 30 minutes to MOVE. You could honestly get in a full workout during your TV watching sessions…

First commercial break: Squats during the first commercial, pushups during the second, and rest on the third – repeat.

Second break: Lunges during the first, jumping jacks during the second, rest during the third…

And so on…

Lets just say you do this 3 times per week, burning an extra 25 calories per day, so 75 per week.

5) Eat More Protein (this is going to get sciencey)

I thought this was about increasing calorie OUTPUT?!?!

Yes. When we eat food, our body needs to burn calories to digest it. This is called the thermic effect of food (TEF). Protein has the highest TEF, at 20-30%. Meaning, if you eat 100 calories of protein, 20-30 calories are burned to digest it. While carbs use 5-10% and fats 0-3%.

This is one of the MANY reasons why protein is amazing.

So, lets say someone eats 300 grams of carbs per day, 100 grams of fat, and only 50 grams of protein per day.

Thats 1200 calories from carbs, 900 calories from fat and 200 calories from protein = 2300 calories.

The NET calories would be about 1140 from carbs, 873 from fat, and 140 from protein = 2153 calories.

Now, lets change it up a bit.

250 grams carbs, 78 grams of fat, and 150 grams of protein.

Thats 1000 calories from carbs, 702 calories from fat, and 600 calories from protein = 2302 calories.

The NET calories would be about 950 from carbs, 680 from fat, and 420 from protein = 2050 net calories.

An astounding 100 calorie difference! (700 per week!)

So looking at our week of activity:

  1. 79 cals for the stairs
  2. 250 cals for parking further
  3. 100 for walking at sports
  4. 75 for moving during commercials
  5. Burning more by eating protein (not factored in because everyones diet is different, but you should really try to eat more protein, seriously.)

For the 4 added activities this adds up to an extra 504 calories per week! Thats 26,208 calories per year, or the “equivalent” of 7.5 pounds of fat burned in a year. 

Move more, and eat more protein.


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How Many Calories Should You Eat? The Answer May Surprise You…


This is a question I get asked numerous times throughout the week in some shape or form. 99% of the time I will respond with a question…

“How many calories are you currently eating? Per day? On weekends? Per weekly average? AND how is it affecting your desired outcome – whether that be fat loss, muscle gain, or something else?”

While there are formulas, basic numbers, and more advanced ways to calculate a caloric goal – most people need to see what they are currently doing before we even think about changing things up.

When I first started working in the industry, I would give out calories numbers, macro goals, etc. like they were the magical solution to all my clients problems. Well guess what? It didn’t really work.

To name a few reasons; people didn’t know how to accurately track (knowledge deficit), people didn’t track everything they ate or drank (compliance deficit), people only tracked one meal or one day per week (commitment deficit)…

It’s not that I don’t have faith in my clients now, but rather that I have found an approach that is a little different yet more realistic AND has proven to be much more successful.

This analogy has been thrown around many times, and I’m not sure who to give credit to.

If you wanted to start saving money for a big purchase (house, car, kids college) you would take a look at your CURRENT finances, right? See what you are currently spending on, saving monthly, and what could be cut from your spending budget and transferred to your saving budget.

So creating a compositional body change should be no different. How can we know what to change, if we don’t know what CAN be changed? This brings us to

Step 1 – Track Your Food for 1 FULL Week

Every single thing that you eat and drink should be written down with as much accuracy as possible. Had a burger? How big? How many slices of cheese? How many extra toppings?

Yes, this is time consuming – but much needed.

And let me fill you in on a little secret; 99% of the time when I tell clients to just write down what they eat for a week – they lose weight.

Step 2 – Lets Look At The Numbers…

So you tracked for an entire week, good. Now, lets looks for patterns and consistency that we can keep – and patterns and consistency that might need to be worked on.

One example could be; you eat 1500 calories Monday through Friday, but then eat 2500 calories on Saturday and Sunday.

From this we can figure out a few things.

First, what is currently happening with your body weight? Crawling up? Going down? or Staying the same?

This will tell us if your daily average is appropriate for your goals.

Step 3 – Calculate your daily average.

1500 calories x 5 days + 2500 calories x 2 days / 7 days = 1785 calories per day on average.

So you are eating 1785 calories on daily average and your weight is going _____.

Good! Now we know that this is (too much, the right amount, not enough) calories for your goal!

Say your weight is slowly crawling up. Lets cut your daily average down to 1600 (185 less per day). This gives you 11,200 calories for the week.

Now, how can we distribute this based on how you feel like eating.

Want to indulge on weekends? Then lets start there.

Saturday – 2000 calories (11,200 – 2000 = 9200)

Sunday – 2000 calories (9200-2000 = 7200)

Monday thru Friday – 7200/5 = 1440 calories per day.

Now follow your new weekly average and see what happens after a week or two.

Why wouldn’t you cut more than 185 calories per day?

Because while everyone wants a quick fix, and to lose weight super fast – it just doesn’t work well. I am a huge advocate of eating as much food as you can, and still reaching your goals.

Anyone can lose weight on a 1000 calorie “detox” tea diet – but does it stay off? Do you feel good about your energy level? Are you just wasting muscle away?

If I can have a female client lose weight on 2200 calories per day (I have), why would I put her on a 1200 calorie cookie cutter diet template? That would be miserable.

So do your budget, see what you are currently doing, only then can we pave the next path to where you want to go.

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Stay healthy my friends,

What Are You Waiting For?

I’m going to start Monday.

I’m going to start after vacation.

Enough is enough. Why wait? Why leave it up to waiting if it’s something you really care about?

Is it because it’s hard?

Exercising isn’t hard, and eating like an adult isn’t hard.

This is where many people are so terribly wrong it’s insane.

In today’s day and age, we have SO MANY healthy, adult food options to choose from even at the dumpiest of the dumpy fast food grease box.

There are so many healthy versions of foods now that you can literally have your low-calorie, high protein ice cream AND eat it too.

You and I know what to eat. So just eat the right stuff most of the time, and don’t eat too much. Honestly. You already know what to do.

Is it because it take’s time?

Audit your entire day. Write down 24 hours on 24 lines on a sheet of paper, then write what you were doing in that hour.

I guarantee you can find a 30 minute block somewhere in there to at least do something physical.

When time is a factor, you do need to be precise, smart, and know exactly what you can get the most bang for your buck out of – but it is very possible to get great results from only working out for 30 minutes.

You may have to cut out 15 minutes of facebooking here, 30 minutes of TV there, and 15 minutes of laying in the shower – but I know everyone can find time for something.

Is it because it costs money?

Yes, gym memberships, and especially those greedy personal trainers costs add up.

However, if you do your research, and have access to 5 square feet of space, you could honestly get a decent workout in for $0.00 daily.

Now, the key is knowing WHAT to do to avoid injury, to properly progress, what to emphasize to reach your goals, etc. This is where the trainer comes in.

Think of it as an investment, rather than a cost – if you can work with a trainer for $X per month, follow what he says to do, and eventually avoid having to pay for X drug, or X surgery, or just GAIN the ability to feel/look good, or to play with your kids, or to be active on weekends… how much money is that worth?

Just a few things to think about.

“Create a definite plan for carrying out your desire and begin at once, whether you are ready or not, to put this plan into action.” – Napoleon Hill


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Showing Up Isn’t Half the Battle


This is often said when people talk about the struggle of going to the gym. I get it, not everyone is as gung-ho about working out as I am.

However, if your goals involve seriously transforming your body, improving your health, or getting the most bang for your buck, it takes more than just showing up and going through the motions.

For example: I recently started training at a local large gym, and the other day I did a 50 minute back and biceps workout. Meanwhile, two guys performed 5 sets of bench press…in that same 50 minutes.

Yes, props for showing up, any maybe their goals don’t involve results, but I can tell you they spent more time chatting, texting, and watching videos on their phones than working.

If you are running, then run at a pace that increases your heart rate, and makes it hard to carry a convo.

If you are lifting weights; then lift weights that challenge your muscles.

When it comes to lifting, are you truly FEELING the working muscle WORKING?


Feel rows in your back. Feel presses in your chest. Feel the burn in the triceps on press downs. Feel your glutes pump on lunges. I think you get it.

Exercising shouldn’t just be something that you “check off” at the end of the day. Too bad it doesn’t work that way.

I’m not saying that you need to be crawling out of the gym, or puking in a garbage can, but you should have felt like your muscles were working, and your heart was pumping.

So how do you get the most out of your time at the gym?

Go in with a plan. Set goals for the day, the week, the month and the year. Where do you want to be, and what will it take to get there?

I work with a lot of determined clients who set some pretty awesome goals. However, just recently a long time client of mine came up with – “Deadlift 400×3, Sled Push 800, and Bench Press 225×3…and you have to do them with me”

I’m all about that, even if I need to jump in a try the goals as well 🙂

What has happened since setting these goals?

This client has progressed faster than people half his age who just float through the gym. It’s been amazing, along with packing on some serious muscle (his triceps and calves could cut glass), losing body fat, he has also increased his power in his golf game…hmm go figure?

I’m not saying that you need to set crazy strength goals, but YOU MUST HAVE A PLAN, and be working towards it as much as responsibly possible.

Showing up isn’t half the battle, it’s one step in the process. Make it happen.

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So…You Already FAILED at Your New Years Resolutions?

If that title resonated with you, then we already know your problem – your mindset.

Its only a few weeks into the New Year, no matter what you have or have not done, you definitely haven’t failed.

Your mindset is EVERYTHING, and it takes work but you can easily switch it around.

Self talk, motivation, positive thoughts, etc. can all get you back to moving in the right direction. You ultimately decide how things affect you.

Example: A client was all set to start of her New Year with a great workout, and she had to cancel last minute for a work meeting. She texted me and said “It literally ruined my day”.

I get it, she was excited to get back to the gym in the New Year, but ruined your day?

I responded with “Bummer! But you have two options here: let it ruin your day, and sit around and mope on the couch, or say ‘it is what it is’ and get in a great walk or bodyweight workout later that evening”

Mindset is everything – you can talk yourself in and out of things much easier than you think!

Maybe you decided to cut out all sweets from your life as a resolution. But then a beautiful cookie magically appears on your desk at work…

You decide to eat it because heaven forbid it goes to waste, it probably cost someone about 5 cents to make…

Then what? Two paths that will most commonly be taken here:

1. Well I already failed and had sweets, maybe I’ll try next year (continues to eat more and more)

2. Okay, that wasn’t part of my resolution to myself, but time to get back on track right now.

The difference here is person one is expecting perfection, and thinking in an all or nothing mindset. This rarely works for people, especially with sweets, treats, booze, and other “junk” because parties, weddings, social events, sports all happen.

Person two is striving for consistency, but not perfection. Maybe week one consistency is having a sweet treat only on days of the week that end in “day” 😉

Maybe week two is consistently only having treats on 3 days per week of your own choosing – or only having treats when you really want them and think mindfully about it.

Maybe week three is consistently having a sweet food only if you are out and about, but not having any more in your house.

Maybe by week 4 you are consistently not even thinking about treats unless you are at a friends wedding, and damn that cake looks good so you will have a piece there, and then get right back to consistently not really eating them at all.

See the difference?

Strive for consistency with goals, not perfection – take baby steps as needed.

Whatever you set your goals to be, give them TIME and EFFORT. Without one or the other you are bound to be upset in the end. If you give it ALL your effort, but no time – you are likely to burn out and not see results fast enough and give up.

If you give it ALL your time, and little effort, well, frankly you won’t get anywhere.

Find the balance: MINDSET + time and effort (and consistency) = RESULTS

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Stay healthy my friends,

New Years Resolutions: How To Win

Gonna keep this one short, sweet and to the point.

Every year millions of people set New Years resolutions, and fail quickly.

“I want to lose weight”

“I want to get strong”

“I want to eat better”

These are great idea, but WAY to simple!

Here is how you need to go about setting your resolutions, and don’t skip any steps.

1) Picture yourself on Dec. 31st of 2017

What do you want to feel like, to look like? Picture this person, and think about how great you will feel. Write this down.

2) Figure out WHY you want to be that way in one year. 

I want to lose weight is very general. WHY do you want to lose weight?

Better health? Better energy? Find a future spouse? Feel sexy again?

Anything. Now whatever that reason is, ask why again.

Why do you want to be healthier, to have better energy, to find a spouse, to feel/look sexy?

Energy to play with your kids? Feel sexier to have more…confidence…? Honestly, these can be very personal answers that you don’t need to share with me – but the more personal they are, the more meaningful they will be to you!

3) Now, relook at your first generic goal and make it more definite.

Instead of “I want to lose weight” make it “I want to lose 20 pounds by next December” or instead of “I want to be stronger” say “I want to deadlift 300 pounds by next year”.

Make it measurable and put it on a timeline. 

4) Break it down into micro goals

I want to lose 20 pounds in 52 weeks can be broken into – I WILL lose 1.66 pounds every month until next year. 

Or I will increase my bench press  max by 5 pounds every other month.

Or I will increase my mile time by 30 seconds every quarter.

Whatever your end goal is, break it down into micro goals.

5) Look at your final goal date…and now cut it in half.

Yes, cut it in half. If you want it bad enough, you should be able to accomplish any realistic year end goal in half the time. 20 pounds in 6 months instead of 12. This is off of the idea of Parkinsons Law.

Parkinson’s law is the adage that “work expands so as to fill the time available for its completion”.

This is like being given 6 months to complete a 6 week project. If you are given 6 months, you are bound to let it stretch out to that time when in reality you could easily accomplish the project in 6 weeks.

Set tough goals for yourself, break them down, and commit to working towards them every single day – and you will succeed.

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Stay healthy my friends,


The Acceptance of Declining Health Through Passiveness

Getting old, weak, and frail.

Getting weak and fatter.

Getting sick constantly.

Getting older and sleeping less.

These seem to be accepted as the “norm” by many, but why?

While we cannot stop the clock from aging us in years, we can slow down and even reverse everything that comes with it.

As we age, we get busier. We have jobs, kids, more responsibilities, etc. I get it.

But why does this all of a sudden give rise to the idea that gaining weight, getting weak, and having a lower quality of life is part of the path we are meant to walk?

I work with, and have worked with, many clients in their 50’s, 60’s, 70’s and even 80’s who have improved their overall health by leaps and bounds.

A passive life is a life doomed for failure and suffering. The only person you can truly blame for this decline is yourself. This is the first step to righting the ship. This is not meant to shame you, this is meant to motivate you. Change is now, and change is good.

1) Accept that your current state, if you don’t like it, is from years of passiveness.

Maybe you got caught up in a job, raising a family, etc. I’m not saying this is a bad thing, it is just what probably happened. You let yourself go. The first step is realizing it, and deciding that today is the day to make a change.

It’s like that co worker down the hall who has seemed to always have that persistent cough and sniffle. They have accepted that this is what they will have on a day to day basis, and maybe it doesn’t bug them anymore. Meanwhile, you just want to march down there with a box of tissues and cold medicine because they clearly aren’t doing anything to fix it.

Look at yourself from the perspective of others. What do they see?

Audit your lifestyle. Are you happy with you health? Your life? How you feel when you get out of bed?

You don’t need a fancy gym, tons of super expensive food, or magic powders and pills to change it either – you just need to put your foot down and make a commitment – NOW.


2) Get Active

Start with walking. If you can’t walk because of injuries – get on a bike. You can find gym memberships for $10 per month and have access to everything you need.

Work on increasing your cardiovascular endurance through walking even 5 minutes a day. Start SOMEWHERE. By just moving a little more each day, you will start seeing the benefits, and start the ball rolling towards reversing your self neglect from years of no work.

Get an inexpensive pedometer like this one -> and track your steps. Aim to increase your daily average by 10% until you consistently hit 10,000+ steps per day.

To be honest, exercise and movement doesn’t matter as much as diet. It’s the truth that no one wants to hear.

However, it is usually the easier of the two to adopt, and can lead to a snowball effect of health, eventually triggering changes in diet. So start moving more, and start thinking about some little changes you could make down the road…

3) Get Strong

Weight training is not just for people in their 20s and 30s. Like I stated earlier, I have helped many people, 50+ years old, get stronger and thus improve their quality of life and increase chances for longer independence well into their 80’s and 90’s.

Image result for summary of adaptations to aging and resistance training

Start with body weight work, and machines. Track your reps and weights, and try to improve in some way each week. Even one more rep, or 2 more pounds, over time can make a huge difference.

What’s the number one reason people need to move into an assisted living home?

Because they cannot stand up on their own. Strengthen your legs, your core, your grip, your arms, and you will be on the path to longevity instantly.

3) Eat “like a grown up”.

This is preached by world renowned strength coach, Dan John. Eat like a grown up.

Lean proteins, vegetables, fruits, high fiber carbs, and healthy fats – these should be the staples of your diet.

Drink tons of water, and I mean TONS.

Cut the fast food, skip the sugary foods, and lay off the booze a little – and you will instantly find your health, immune function, sleep cycle, and life improving.

Start with one meal at a time, or even one side dish at a time. Swap out french fries for veggies, or pop tarts for eggs. Small changes make for big results.

We need to stop living passively through our lives. We are where we are right now because of ourselves, no one else.

To be there for our spouses, kids, grandkids, but most importantly – ourselves – is the best investment one can make for the future.



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Stay healthy my friends,


Why Your Cardio Sessions Might Be Hurting More Than Helping

*For the purpose of this post, Cardio = running, jogging, biking, elliptical at a moderate pace for 45-60ish+ minutes*

Whether it be running for fat loss, participating in as many charity 10k’s as possible, or just cardio-ing because it’s all one knows how to do – it may be hurting your goals more than it is helping.

For some reason “running a half/full/marathon or 10k, etc” is still seen to many as a pinnacle of health. I get it. It’s an easily measurable goal. You either complete the race in a target time, or you don’t.

When working with overweight clients, I often hear that a goal is to run a race ONCE they finish a program, or once they lose weight. This is great. I have nothing against setting a performance goal if that is what people are after and enjoy doing.

However, for many looking to improve body composition – i.e fatloss – traditional cardio may not be the best way to get there, and it even may cause you to go in the other direction.

How can this be?

To reiterate, I want to be clear – this is NOT a cardio shaming post. If you want to get better at running, then run – assuming your body is ready for it.

People often say they want to start running to get fit – however, I see it more as you should get fit to run.

1) If overweight, running can cause joint issues – and leave you stuck on the couch.

Between muscle imbalances, joint weakness, and extra body weight – running can put a damper on your overall well being. Overuse injuries are very common among endurance athletes, and can become even more problematic for the average trainee looking to shed some fat.

When you run, you place extra strain on the joints of your hips, knees, ankles and feet.

Every step you take walking exerts a load on the knee 2 to 3 times your body weight. The force exerted from running increases that load to anywhere between 5 to 12 times your weight.

If you are just running, and not cross training and strengthening your muscles and joints with resistance training, this can add up to some serious orthopedic issues.

Tip: Instead of strapping your shoes up and just running to lose fat, meet with a trainer and nutrition expert and get your diet on track and balance your cardio training with strength training. Diet is the BIGGEST culprit leading to being overweight, so get that in check FIRST.

2) Traditional cardio can easily be offset by one poor nutrition choice.

When doing “cardio” (moderate pace, 45-60+ min) people often experience more hunger throughout the day. This could be from a few different aspects:

1- Dehydration – if you are a heavy sweater, and cardio makes you sweat a ton, it is easy to become dehydrated. Most people walk around day to day in a general dehydrated state as it is. Often times, we can confuse dehydration for hunger.

Make sure you are drinking AT LEAST half your body weight in ounces of water. To clarify, if you weigh 200 pounds, you should be drinking at least 100 ounces of water (not 100 lbs. of water 🙂 

2- Changes in hunger hormones. It has been found that aerobic exercise done around 70% of VO2max (essentially jogging at 70% of your max sprint effort) can trigger increases in hunger, leading you to subconciously increase your caloric intake for the day. Conversely, exercise done at a lower level (walking) does not trigger the same response.

You should track food, and know what calorie level you should be consuming to lose weight. If you are aware of your caloric goal, or are well in tune with your food intake, you should be able to account for increases in hunger and eat accordingly without overeating. Also, use walking to create a caloric deficit without triggering changes in hunger hormones. 10,000+ steps/ day is a great start! 

3- You consciously over consume calories either because you underestimate your output, or feel like you “earned” more food. It has been said that ON AVERAGE, you burn 100 calories for every mile travelled. Say you run 3 miles over 30 minutes, this could only be an extra 300 calories. If you eat calorie dense foods, this number can easily be surpassed through poor food choices.

Again, know your caloric intake goals. Don’t “earn” more food – you aren’t a dog. 


3) Traditional cardio is very adaptable, and can eventually lead to a metabolic standstill. 

When it comes to fat loss, we need to be as inefficient as possible. Think Toyota Prius (very efficient fuel usage) vs. Hummer Hum-V (inefficient fuel usage). If you continuously run, run and run – your body becomes efficient and good at running. For performance this is great. For fat loss, not so much.

Progressive strength training, sprint work, weighted cardio (sleds, swings, carries) are great inefficient forms of fitness – that also help maintain AND build muscle which = higher metabolic rate which = more calories burned at rest.

Those losing ‘weight’ via excessive cardio gain it back easily because their body has become metabolically inactive. Muscle can be lost via excessive cardio and excessive caloric restriction.The reductions in muscle and RMR (resting metabolic rate) have made storing more fat likely and burning more difficult.

Sadly, even those that manage to maintain their new weight wind up with a high-fat, low-muscle physique that isn’t strong, muscular, or looks the way they want it to.

Exercise, especially weight training, should focus on building and maintaining muscle, not burning calories. This translates to a higher metabolic rate, lower fat storage rate, and decreased risk of degenerative disease and mortality.

What to do?

In a nutshell, and the most simplified terms, this is what I would recommend for fatloss, and creating your ideal physique.

  1. Figure out how much you are currently eating, and eat slightly less. Keep protein around 1 gram/pound of body weight or 1-2 palm sizes of protein foods at each meal + possibly add one protein shake per day. Fill in the rest with reasonable carbs and fat.
  2. Lift weights, 3-4 times per week, hitting multi-joint lifts primarily (presses, rows, squat varations, and hip hinges)
  3. Walk everyday – shooting for 10000 steps. If you get these steps during your workday, great. If not, add in a walk after dinner, or early in the morning.
  4. Keep cardio short, sweet, and intense – with ample rest. Sled push or sprint for 10 seconds, rest for 50 seconds – repeat 10 times, and call it a session.
  5. If you want to keep cardio-ing, stay aware of your intake – if your body isn’t changing the way you want, see tips 1 through 4.



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Stay healthy my friends,