Game Changing Advice

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Water and Weight Loss

Is the adage of drinking eight glasses of water a day still true?    While that has been the general rule of thumb, there are a lot of factors that come into play when you think about how much water you need per day.   For so long, it was eight glasses of eight ounces…

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The Final Truth on HIIT vs. Steady State

What is the best type of exercise: HIIT or steady-state workouts?    This argument has probably been going back and forth for 10 years now when high-intensity interval training (HIIT) came into mainstream fitness concepts and boutique studios.   First off, just be aware that we all exercise for many different reasons, whether that’s for…

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Protein: What, Why, How Much

Do you think a peanut butter toast in the morning is enough to get you through the day?    The truth is, the peanut butter itself is not a complete protein. And it also just doesn’t have a lot of protein. When you compare that to your daily protein requirement, you might only get six…

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Breaking Barriers to Burnout

Do you feel like you’re hitting a wall or you’ve reached your plateau in your fitness goals?  Well, there are some ways for you to get your momentum back.    Here are some tips and strategies to help you stay motivated long-term.   Remind yourself of the why. What’s your ultimate goal? What’s your purpose…

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Eating Out Without Losing Progress

Should you never eat out so you won’t lose progress?    Well, sure you can.    But that’s definitely not sustainable.    There is a lot of assumption out there that eating healthy and eating out cannot be achieved together. The truth is you can always make healthier choices when eating out if you make…

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Boozin’ & Losin’ – Can It Be Done?

We hear a lot of people say that you can never drink alcohol if you’re trying to lose fat, otherwise, all your effort goes to waste.    Sure, you can do that.    But is that really realistic and sustainable?    It doesn’t mean you shouldn’t drink if you want to lose weight because that’s…

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Can You Really “Damage” Your Metabolism?

There’s this term called “metabolic damage” that’s going around that people feel like they’ve done something wrong.    The truth is, you haven’t damaged anything.    There is nothing that you can do to cause irreparable injury to your metabolism.    However, there is such a thing as metabolic adaptation or suppression that can and…

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Keto, Low Carb, & Macros

Ketosis is such a buzzword being thrown around nowadays. But do you really know what it means?    The Ketogenic Macro Distribution    If you’re looking at the totality of your calories in a macronutrient distribution, 5% of your calories come from carbohydrates. That’s about 25 grams a day equivalent to eating a medium apple…

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Setbacks Create Comebacks

Every great performer, competitor, accomplished artist – we all hit roadblocks on our path to peak performance and competitive greatness.    Everyone who has pursued a craft has had to deal with the difficulties and discouragement at some point, whether it was an injury, a bad review, a loss of championship, or whatever the challenge…

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What Matters More, Diet or Exercise?

Which is more impactful to body composition: diet or exercise?    This is absolutely one of the most common questions that I get when it comes to people deciding how to invest their time and energy, especially when they’re first getting started.    Should you pay for personal training, group classes, or join a running…

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