Workout and Nutrition Tips

Can You Eat Out on Contest Prep or a Diet?

Is it acceptable to eat out when on a contest prep diet?  Note: This sushi meal was the only meal I had for 38 weeks before my bodybuilding show, and I brought a food scale to measure it all out. The salad in the photo was after show #1 of 4 for the year; had…
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Why Fad diets don’t work “Downhill Dieting”

Why Fad diets don’t work “Downhill Dieting” You can see the difference in my labs from a dieted state vs an off-session fed state. Too many “Fit” Influencers with alluring advertisements and immense followings sell “get fit quick” programs that put trainees on protocols that emphasize more training and less food.  The problem is: there…
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Post-Workout Eating Tips For Success

How long should you wait after your workout to eat?? There are better ideas than eating immediately after or fasting for long periods after training. Here’s why… Fast answers: Fasting after training is catabolic (you’ll lose muscle) Eating too fast after training is too hard on digestion (you won’t digest the energy you need to…
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Can you train at multiple gyms and still make progress?

Can you train at multiple gyms and still make progress? This question is important for those that are training with progressive overload, periodization, powerlifting, strongman, etc. This may not be as important for your weekend warriors out there or anyone that is just looking to lose some weight. The answer to the question is YES…
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How to Create a Sustainable Fitness Lifestyle

We’ve all been there… tons of motivation and excitement with your new gym membership card in hand. You can almost envision all of the incredible workouts you’re going to have, and how strong, fit, and healthy you’re going to be!  This time, you’ve got it!  There’s no going back… you are starting your fitness journey…
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Is Intermittent Fasting Good for Weight loss?

The age-old practice of fasting is historically done for religious reasons, but fasting for weight loss is all the hype nowadays. You can find many claimed benefits such as “expelling poisons”, “promoting autophagy”, “ ”MELTS Fat away”, “builds muscle”, and the list goes on!  For our purposes here we are just going to discuss the…
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Why Fad diets don’t work

Why Fad diets don’t work, and how they actually are making us sick and fatter.   Too many “Fit” Influencers with alluring advertisements and immense followings sell “get fit quick” programs that put trainees on protocols that emphasize more training and less food.  Problem is: there is no such thing as a “get fit quick”…
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Are You Ready To Start A Contest Prep Diet?

Am I ready to start a contest prep diet?   Congratulations!  If you’re reading this article, you have likely already made great strides in your fitness training program and you are considering taking the step towards competing in a fitness or bodybuilding contest!     Training for a contest is both challenging and rewarding and is…
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How Much Does Personal Training Cost?

Personal Training Cost So you’re considering personal training… but wondering “holy moly, what is this going to cost me???” Maybe you have shopped around a bit and are even MORE confused because you’ve heard everything from $99/month to $1999/month! Let’s thicken the plot by adding that some programs have lengthy contracts, some are online only,…
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Resistance Training for Better Grades

Some may be asking, “how could resistance training, or exercise in general, improve my child’s grades?” Well, let’s talk about that! Read on as we dig into some of the evidence and the practical takeaways as to why you should incorporate physical activity in your son or daughter’s daily routine. First, let’s explore some of…
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