If you recently got started on your health and fitness journey; congrats! You’ve taken the initial and often times the most important step in the process; you’ve actually started! Most people who start a new fitness program have a goal in mind and typically that goal includes weight loss. Measuring progress towards a goal is a […]
If you workout on a regular/consistent basis, there is a pretty good chance that you have considered or you currently use a pre-workout supplement. They have gained in popularity over the years and a common question that I quite often get is; “What pre-workout supplement do you currently use?” Since 2009, when I first really […]
The internet is full of mis-information or information that is delivered with good intention, but is simply wrong. Here are a few of the most common fitness myths that I get questions from team members. Hopefully these will help you in reaching your health and fitness goals in the most effective manner possible. 1. I’m Working Out […]
Quick AND healthy? Yes—eating healthfully doesn’t have to mean hours in the kitchen. Let me show you how! Keep It Balanced When preparing quick and healthy meals, start by thinking about balance. A balanced meal is made up of a variety of nutrient-dense foods, which is important because these foods provide you with the most nutrients […]
“High Fiber” “100% Natural” “Light” Food packaging often highlights the nutrient content and health claims of foods, but what does this “label lingo” really mean? What should you look for when you’re trying to select the healthiest option at the store? The Nutrition Facts panel and ingredients list tell you most of what you need to know. Learning how […]
Energy balance is the biggest contributing factor to body weight. Energy Balance – Defined Energy balance is the relationship between energy expenditure (BMR, RMR, TEF, Exercise Activity, NEAT) and energy intake (food). This relationship between the amount of calories that we eat in the diet and the amount of energy burn in the body determines our bodyweight […]
Calorie is king right…? Well, yes and no. Regardless of your goal understanding energy balance is key. Negative energy balance (burning more energy/calories than you consume) will facilitate weight loss, while a positive energy balance (burning less energy/calories than you consume) will promote weight gain. However, it is the breakdown of those calories that is just as, […]
Check out this list of 21 superfoods that will take your nutrition to the next level? What is a Superfood? The term “superfood” has been getting a lot of airtime recently, but what does it really mean? In essence, a superfoods are food items that are nutrient dense and energy controlled, rich in macronutrients, micronutrients and […]
As some of you may or may not recall, I helped launch a new project in early May called the Fit Men Movement. We got off to a great start to our community and it continues to be a great resource for those that are involved. One of the things that we also started in […]
Here in the U.S., July and August are typically the hottest months of the summer. Specifically here in the Midwest, the humidity can be unbearable at times and where just stepping outside for 5-10 minutes can induce sweat comparable to a cardio workout! Exercising in hot and ultra-humid climates places major stress on the body. […]
Apple The apple might just be the original 100 calorie snack! While apples are generally high in sugar (in the form of fructose), they are perfect in a pre and post workout setting, providing your body with a quick spike in insulin (blood sugar) to jump-start your workout or replenish depleted glycogen post-workout. Apples will […]
Think ice cream is off the menu while going through your fitness path? Think again! This healthy ice cream can be your healthiest meal of the day! It is such a great healthy dessert option! Shakeology Ice Cream Recipe: Ingredients: 1 medium banana 6-8 oz of water 1/2 cup of Unsweetened Almond Milk 1 scoop Chocolate Shakeology 1 scoop […]
Most of you know that I have 4 kids and while I don’t pretend to be perfect on any front of parenthood, the subject of nutrition for our kids is one that I try to have a consistent message. We don’t prepare separate meals for our kids; they eat what we eat. And while we don’t […]
Tips for Making a Healthier Burger Whatever type of burger you make, before you fire up the grill, keep these tricks in mind to amp up the flavor and the benefits of your meal. Ditch the mayo and instead use a bit of plain, protein-rich Greek yogurt or smashed avocado. Pick up some whole grain, […]
Main Struggle: Nutrition This was the constant theme that I have heard from an overwhelming number of people that I work with and provide free coaching. Knowing what foods to eat for their specific goals as well as finding a plan that they could stick to and still enjoy the food that they were eating. Performing a […]
Why Post Workout Nutrition is Important Post workout nutrition is important because most people do not do post workout nutrition properly. Most people do not understand how important the role of post workout glucose (carbs) when taken along with a rapid assimilation protein play in recovery and the muscle development process. A lot of the time people, including […]
In case you haven’t caught on by now, I am a big fan of Mexican dishes. I think this is primarily because I spent most of my childhood years in the southwestern town of Yuma, Arizona. Yuma, as you might imagine, has a large Mexican influence and a lot of the recipes that I have here […]
Everyday Super Food Jamie Oliver I have always liked Jamie Oliver and the work he has been doing recently is just awesome. Not too long ago, he gave a fantastic Ted Talk where Jamie suggested that we Teach Every Child About Food and I could not agree more. If you haven’t watched this video, definitely set […]
I recently acquired a new guilty pleasure; chips and salsa verde! So when I found this recipe recently and I couldn’t wait to give it a try. It was pretty similar to the Santa Fe Chicken recipe I have prepared many times in the past. While it was really good, I didn’t quite have the “verde” […]
With the emergence of smart phones and the apps that run on them, calorie counting is a heck of a lot easier than it used to be… Even with all of the technology that is available that makes the actual process of counting calories easier, it can still be a tedious and challenging task from […]
