2018-10-05 (3)

The 5 Metrics You MUST Be Measuring

August 1, 2019
Written by Caroline Ofenstein

Have you ever heard the saying, “what gets measured gets improved?”

Progress can be measured in many different ways depending on how you define success, but if you’re not measuring anything (or measuring the wrong things), how will you know if you’re on track to progress towards to your goals?

If you’re only tracking body weight, you will be missing some valuable, objective data that can mean the difference between spinning in circles and clearly making progress.

Many of us are quick to tie our progress purely to the number on the scale, when in reality that number is just one data point. There are many more points of metrics to pay attention to.

Have you ever started a diet or a new training program, seen the scale drop a few lbs, gotten really excited, then maybe over-indulged one weekend? I bet you saw the scale jump up a bit so you freaked out and threw in the towel on your nutrition and fitness goals. Am I right?

If you’ve worked with a coach at Boom Boom Performance, then you know that while we may track your body weight, we also track a variety of other markers to measure progress.

The scale is not the only measure of success and it doesn’t tell the whole story. That’s why I recommend tracking the 5 metrics below to actually know whether or not you’re on the right path to success.

I’m going to detail out all of these metrics for you so you can create a big picture map of your own progress and ensure you’re on the fast track to your goals.

Macronutrients

We’re actually not even going to count this into the 5 key metrics of today’s article because, well… we’ve touch on this one 1 too many times! And if you’re already at this blog, you’re likely already aware of how important macros are in relation to your goals.

So count this as a bonus metric, just to impress upon you that if you’re stuck with your physical body composition and you really do want to see it progress past this plateau you’re in → Macros are where you need to start.

Macros are the tool used to individualize one’s caloric intake and one’s caloric intake is the key determining factor in seeing physical transformation success. Because of that, we wrote a pretty awesome book breaking down EVERYTHING you need to know about mastering your diet (macros included). Click Here, Download it Completely Free, and LEARN what sustainable nutrition success takes.

1.) The Scale

Why not start with everyone’s favorite? Or least favorite?

While measuring average body weight is great, it is NOT the end all, be all progress measure. For example, check out my last blog on my gaining phase. I weighed over ten pounds more after 6 months, but was actually leaner. 

If you are training with an emphasis on strength work, you will not see the scale move as fast as someone who starts marathon training. However, this doesn’t mean you aren’t moving towards your desired aesthetic goals – losing body fat and gaining muscle.

That being said, it’s useful to have an idea of your average body weight over time when aiming for fat loss, muscle gains, or even performance goals. 

And of course, body weight is a top priority if you participate in a sport or event that has weight class requirements. In this case, your daily body weight measurements are very important and should always be tracked.

If you choose to include body weight measurements as a metric, follow the below steps to ensure accuracy.

How To Properly Use The Scale:

→ Weigh yourself at the same time, in the same place

Different scales will often give you a different reading and so will weighing yourself at different times during the day. Try to control as many variables as you can by keeping being consistent each time you weigh yourself.

→ Weigh yourself at least 3 times per week to get an average

We always want an average over a week and not just one day’s body weight because weight fluctuations day to day are totally normal. Different food choices, hydration levels, NEAT, inflammation, menstruation, and more can all cause the scale to fluctuate. 

→ If at any point, the scale is causing more harm than good to your mindset and commitment, tell your coach and take a “scale vacation”

Sometimes the scale doesn’t move how we think it should but that does NOT mean you aren’t making progress. A good example is this reverse dieter. But if you find yourself getting stuck on the number and weighing yourself starts causing you stress, focus on the other metrics discussed below and take a break from the scale.

2.) Progress Photos

I always, always recommend taking initial photos, even if you don’t feel comfortable sending them to your coach or to anyone. We all start somewhere and no matter where that is for you, I am almost positive you will want to remember in one, two, or five years’ time.

When taking weekly photos for comparison, consistency and quality can’t be understated.

Taking quality progress photos can be an incredibly rewarding metric to keep track of. However, taking poor photos can hide your accomplishments. 

Be sure to follow the steps below to have legitimate photos to compare over time.

How To Take QUALITY Progress Photos:

→ Set up your camera near a natural light source – i.e. set a water bottle on your windowsill and prop up your phone against it. 

→ Dress to your comfort level, but avoid baggy clothing. No need to bear it all in your photos, but wearing something that shows your natural figure is very helpful for making comparisons over time.

→ Set the self timer on your phone.

→ Take photos in front, back, and side relaxed poses. If you want to throw a flexing shot in there – go for it, but make sure you have relaxed pictures for the most accurate comparisons.

→ Repeat EXACTLY week to week on the same day/time.

Camera setup
Follow The Above Picture Instructions For Your Progress Photos

3.) Body Measurements

Taking body measurements is another very useful set of data to track. Measurements can tell you where you’re losing fat (or gaining muscle), which is helpful because everyone will gain and lose weight differently.

I’ve seen many clients with fat loss goals get frustrated at first by the scale not moving, but then we take a look at measurements and see progress! 

This tends to be very common for people who bump up their strength training along with dialing in nutrition. The scale doesn’t move much thanks to body recomposition – building muscle while at the same time losing fat.

Taking your measurements is something everyone can do and doesn’t require any special equipment. Get yourself a reliable cloth measuring tape and follow the below steps.

How To Track Body Measurements:

→ Similar to tracking body weight, first make sure you are taking your measurements with the same measuring tape, at the same time of day, wearing the same clothing (but better yet, take the measurements directly on your skin). Control as many variables as possible.

→ Select all or a few measurements from the chart below – at the minimum, measure your waist (narrowest point), hips/glutes (widest point), bicep, and thigh.

→ Record measurements on the same day each week or bi-weekly for comparison. 

→ Don’t forget to make a note of exactly where you held your tape measure to keep placement the same each time (example: “right bicep, under center of flower tattoo” – or – “right thigh above three freckles”).

measurement chart
Sites For Measuring (Commonly Used With Physique Athletes, But Applies To Gen Pop As Well!)

4.) Biofeedback

Some of the most important data to track during any nutrition journey is biofeedback. This includes sleep, stress, energy, workout performance, and more depending on you as an individual.

Biofeedback helps us keep an eye on your general health and wellbeing while pushing towards your specific goals. 

As a coach, I use biofeedback to know when to add in diet breaks and refeed days during a cut for fat loss. If you start feeling fatigued every day, sleeping poorly, and workout performance takes a hit, that tells me your body is under a lot of stress and we need to address that before creating a bigger calorie deficit.

Another example of using biofeedback data is when someone is reverse dieting. Coming out of a calorie deficit, especially if it was a prolonged diet, is mentally and physically tough. Tracking biofeedback can help keep you motivated as you look for improvements in your general wellbeing and workout performance while adding in calories.

This is also a good way to know when a reverse diet is over because all of your biofeedback should be at 100% before starting another diet phase.

Tracking biofeedback will depend on you and your individual goals, but here are some general guidelines to follow.

How To Track Biofeedback:

→ Choose several health & wellness metrics that you want to keep an eye on. Examples include sleep, stress, energy, and workout performance.

→ Develop a rating system and rate yourself each day (i.e. I crushed my workout yesterday so I gave myself a 5/5).

→ Track daily for the best overall picture of your biofeedback.

→ Each week, look at the average of your biofeedback scores. Were you sleeping at least 7 hours each night? Did a higher stress week influence your workouts or your body weight?

→ Now you can start to draw connections between your biofeedback and other parts of your nutrition journey. Perhaps you are reverse dieting and notice your weight stayed about the same but calories are up and now your workouts are 5/5. You know you’re on the right track!

5.) Workouts

If I had a dollar for every person who told me they are frustrated with their current physique but they don’t follow a training program…

But seriously, if you want to legitimately see results you need to be measuring your progress in the gym.

This starts with choosing a specific training program that’s in line with your goals, not wandering around the gym doing “what you feel like” each day. I’ve tried that, too, but it doesn’t get you very far!

Having a specific program to follow allows you to get into a fitness routine that works with your life/schedule, enter the gym with a plan, and know exactly what you need to do to be better than you were yesterday.

Tracking your workouts is a MUST whether you have fat loss goals, want more muscle definition, or if you want to improve in your sport.

How to Track Your Workouts

→ Choose a program that fits your schedule and your goals

        › The Boom Boom Elite has a wide variety of options HERE

        › Or, if you prefer a 3-month program check these out!

→ Does your training program come with a tracking spreadsheet? Perfect! Use that to record your workouts.

→ If it does not, create your own spreadsheet or pick up a journal to make notes at the gym.

→ Each day, write down your sets, reps, and weight. 

       › For example, 4×12 lat pull down @ 90#

       › If you are training for endurance, keep track of your running distances/times/paces

→ By referencing your notes, you will know exactly what weight to lift, how many reps to add, or how fast you need to move to be stronger than last week.

 › The big key here is progressive overload, meaning you’re STRIVING to do better than last week; whether that’s adding weight, a rep, a set, or increasing the range of motion or intensity of an exercise, we should be aiming to get better.

Putting It All Together

At first glance, this may seem like a lot to keep track of, but the big picture that these metrics create when added together is an incredibly accurate snapshot of your overall progress. Not to mention, it quickly becomes habit and should take you no more than 5-10 minutes each week.

Over time, tracking these four metrics can allow you to draw conclusions about what works best for you and how your body responds to different stimuli and adjustments. 

And as you create these new tracking habits, it will get easier and easier for you to see progress, stay motivated, and make healthier decisions on a consistent basis.

No matter how you measure progress or your definition of success, be patient with yourself. It can take months to realize patterns and trends in the metrics you’re tracking and since nobody can be 100% “perfect” all the time, fluctuations will naturally occur. 

If you’re ever stuck and wondering why or if you’re making progress, use two, three, or all of these metrics as your guide to give you objective data and ensure that you get the results you want.


Coach CarolineThis is a blog written by Caroline Ofenstein. Caroline is Certified With Precision Nutrition, NCI, CrossFit, and is also a Boom-Boom Performance Nutrition Coach. Caroline is our go-to source for CrossFit Nutrition AND bridging the gap between Aesthetics and Performance, which is where she has recently pushes a lot of her focus in order to help people understand how they can achieve both performance and the lean physique we all strive for.

 

CLICK HERE NOW, TO APPLY FOR COACHING WITH CAROLINE

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Nutrition
10 Things People Who Stay Lean Year Around Do. (#7 Will Surprise You)
Coaching
10 Things People Who Stay Lean Year Around Do. (#7 Will Surprise You)

When it comes to creating the lean body we all want, the ultimate goal is…

Coaching
37 Power Foods For Men
Nutrition
37 Power Foods For Men

THIS IS NOT CLICKBATE! These are REAL foods that men THRIVE off of. I had…

Nutrition
The Ultimate Fat Loss Plan (The Final 5%)
Nutrition
The Ultimate Fat Loss Plan (The Final 5%)

I received a question on instagram the other day that said, “What would be your…

Nutrition
The Funeral Question
Lifestyle
The Funeral Question

So…. It’s Monday…. Another week, but unlike the mass majority of the population… this gets…

Lifestyle
[VIDEO] Individualizing Your Calorie Intake
Nutrition
[VIDEO] Individualizing Your Calorie Intake

The key to actually seeing success from a nutrition plan or diet protocol, is individualizing…

Nutrition
My Interview on – ‘The Easy Wins Healthy Lifestyle Podcast’
Nutrition
My Interview on – ‘The Easy Wins Healthy Lifestyle Podcast’

When we talk about “Easy Wins” and “Healthy Lifestyle”… We need to discuss routines and…

Nutrition
Pre | Intra | Post – Mastering Your Workout Nutrition
Nutrition
Pre | Intra | Post – Mastering Your Workout Nutrition

High carb vs. low carb is a seemingly endless debate on my Instagram feed, with…

Nutrition
Opening My Eyes To REAL Life & The REAL Me. [Resurrection Week: Day 1]
Coaching
Opening My Eyes To REAL Life & The REAL Me. [Resurrection Week: Day 1]

  Last week I was Resurrected, which technically means being raised up from the dead……

Coaching
7 Not-So-Obvious Ways To Break Plateaus
Nutrition
7 Not-So-Obvious Ways To Break Plateaus

Plateaus suck. We’ve all been through them, some of us break through and others don’t….

Nutrition
Top Strategies For Mastering Your Meal Prep
Nutrition
Top Strategies For Mastering Your Meal Prep

When counting macros, consistency is the name of the game! I’m sure you’ve heard nutrition…

Nutrition
Better Gut, Better Abs.
Nutrition
Better Gut, Better Abs.

  Do the things I’m going to share with you in this article today, and…

Nutrition
EPISODE 3: The Successful Mindset & Attitude
Lifestyle
EPISODE 3: The Successful Mindset & Attitude

Two weeks down…. Only ten more to go. Damn… TEN?! I think time has slowed…

Lifestyle
5 Ways To Burn MORE Fat Daily
Nutrition
5 Ways To Burn MORE Fat Daily

Today, you will learn 5 ways you can burn more fat on a daily basis……

Nutrition
Successful Intuitive Eating (9 Step System)
Nutrition
Successful Intuitive Eating (9 Step System)

What to eat, how much to eat, timing what you eat, and then actually seeing…

Nutrition
A Day in The Not So Average Life – VLOG Ep.2
Lifestyle
A Day in The Not So Average Life – VLOG Ep.2

For a chance to start your 30 day transformation, visit the links below! The 30…

Lifestyle
How Paleo Can Excel YOUR Results, Long-Term!
Nutrition
How Paleo Can Excel YOUR Results, Long-Term!

Paleo, paleo, paleo… Paleo is everywhere now! But really, what is paleo? Is it even…

Nutrition
Clean Eating VS. Tracking Macros
Nutrition
Clean Eating VS. Tracking Macros

So here’s my take on the “Clean Eating” diet… It can make you fatter, not…

Nutrition
A Day in The ‘Not So Average’ Life of Boom-Boom : Vlog Ep.1
Lifestyle
A Day in The ‘Not So Average’ Life of Boom-Boom : Vlog Ep.1

Tune in to what a Day in My Life looks like… We go from my…

Lifestyle
Hormones 101 (What You Need To Know)
Physiology
Hormones 101 (What You Need To Know)

You scroll through your Instagram and you read a post which says “Could your hormones…

Physiology
How To Create The Best Training Atmosphere
Training
How To Create The Best Training Atmosphere

When it comes to training there are so many aspects to think about, especially if…

Training
Why You SHOULD Drink Coffee… [Myths vs. Truth/Benefits]
Nutrition
Why You SHOULD Drink Coffee… [Myths vs. Truth/Benefits]

As a huge coffee lover, I’ve decided to take some time today to stand my…

Nutrition
The Decline Of Male Testosterone (Why It’s At An All Time Low)
Nutrition
The Decline Of Male Testosterone (Why It’s At An All Time Low)

Testosterone is perhaps the most well known and most sought after hormone in the male…

Nutrition
The Truth About Calorie Calculators
Nutrition
The Truth About Calorie Calculators

The truth about calculating calories is frustrating, sadly. But as sad as it may be,…

Nutrition
Achieving Results As A Shift Worker [Circadian Rhythm, Hormones, Obesity…]
Lifestyle
Achieving Results As A Shift Worker [Circadian Rhythm, Hormones, Obesity…]

Almost 20% of people in Europe and the US work in scheduled shifts (shift work).1…

Lifestyle
What Motivates You?
Lifestyle
What Motivates You?

“You have power over your mind – not outside events. Realize this, and you will…

Lifestyle
Overtraining or Under-Recovering? (Killing Yourself in The Gym is Killing Your Progress and Hormones)
Nutrition
Overtraining or Under-Recovering? (Killing Yourself in The Gym is Killing Your Progress and Hormones)

Why Killing Yourself In The Gym Might Be Killing Your Progress (and Wrecking Your Hormones)…

Nutrition
[VIDEO BLOG] Paleo Vs. Macros (Which One’s Better…?)
Nutrition
[VIDEO BLOG] Paleo Vs. Macros (Which One’s Better…?)

Paleo vs. Macros… This debate has and probably will go on for eternity in the nutrition…

Nutrition
47 Simple Ways To Kick Start Your Fat Loss
Nutrition
47 Simple Ways To Kick Start Your Fat Loss

1.) Go Harder – You should be training hard. “Duh Boom Boom”… Yeah, well many…

Nutrition
The Battle Against Carbs
Nutrition
The Battle Against Carbs

    So many people have a confusion towards carbs and don’t know how to treat…

Nutrition
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works
Nutrition
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works

“Cheat Meal”… The two most holy words in the diet vocabulary that every single client…

Nutrition
5 Reasons Meal Timing Matters
Nutrition
5 Reasons Meal Timing Matters

Meal timing was a HUGE thing in the fitness, health and nutrition industry for a…

Nutrition
The Recovery Guide (What’s Worth Your Time and What’s Not)
Nutrition
The Recovery Guide (What’s Worth Your Time and What’s Not)

Sauna, ice baths, cryotherapy, steam room, massages… with so many ever increasing recovery methods it…

Nutrition
Understanding Gut Health (How Your Gut Determines Your Health)
Nutrition
Understanding Gut Health (How Your Gut Determines Your Health)

We covered probiotics a few weeks ago, which just barely scratched the surface of gut…

Nutrition
EPISODE 10: Monster Mentality
Nutrition
EPISODE 10: Monster Mentality

Week 10 is here and for lack of better words… Shit just got real! Actually,…

Nutrition
The Ultimate Evidence Based Supplement Guide
Nutrition
The Ultimate Evidence Based Supplement Guide

I decided to write this blog for one reason – bring the most commonly asked…

Nutrition
CLAIMING MY POWER. [Day 3 & 4, Resurrection Week]
Lifestyle
CLAIMING MY POWER. [Day 3 & 4, Resurrection Week]

  “Wow, its day 3 already… In the weirdest way, it feels like its been…

Lifestyle
13 Bulletproof (Yet Simple) Strategies To Maintain Progress During Vacation
Nutrition
13 Bulletproof (Yet Simple) Strategies To Maintain Progress During Vacation

Swimsuit. Sun Glasses. Print Airline Tickets. Pack Car. As you go through your vacation to-do…

Nutrition
2 Ways to Make Your Diet Easier & More Successful
Nutrition
2 Ways to Make Your Diet Easier & More Successful

2 Ways to Make Your Diet Easier & More Successful 1.) TRACK WHAT YOU EAT!…

Nutrition
EPISODE 8: Trust The Process
Nutrition
EPISODE 8: Trust The Process

Week 7 is complete, week 8 is here and my physique show feels like it…

Nutrition
The TRUTH About Meal Timing
Nutrition
The TRUTH About Meal Timing

The great debate of fitness nutrition has always been Nutrient/Meal Timing. I get so many…

Nutrition
[VIDEO BLOG] Losing Stubborn Body Fat
Nutrition
[VIDEO BLOG] Losing Stubborn Body Fat

Stubborn Body Fat – AKA Our Biggest Enemy. You know… Spare tire, love handles, hips,…

Nutrition
Getting Your Period Back
Nutrition
Getting Your Period Back

This article does not contain medical advice. If you are experiencing symptoms of amenorrhea, please…

Nutrition
Biofeedback (The Most Important Metrics You’re Not Tracking)
Nutrition
Biofeedback (The Most Important Metrics You’re Not Tracking)

“Biofeedback…? What exactly is that and why should I care about it?” Biofeedback – a…

Nutrition
11 Life Changing Facts About Intermittent Fasting
Nutrition
11 Life Changing Facts About Intermittent Fasting

Intermittent Fasting is a pretty popular, yet controversial, topic that’s been floating around in the…

Nutrition
Your Diets Effect on Hormones & How To Benefit From Them
Nutrition
Your Diets Effect on Hormones & How To Benefit From Them

One of the most underestimated factors in achieving fitness results, which can actually be the…

Nutrition
Boom Boom’s Fat Loss Secrets
Lifestyle
Boom Boom’s Fat Loss Secrets

As a fitness and health professional, it is a crucial must to know everything there…

Lifestyle
21 Rep Schemes To End Training Boredom (And Shock New Muscle Growth)
Training
21 Rep Schemes To End Training Boredom (And Shock New Muscle Growth)

At some point, the basics just get boring. Let’s face it. 5×5, 4×8, 3×10… all…

Training
Training Under The Influence
Training
Training Under The Influence

After reading the title I’m sure your all a bit confused, why would you train…

Training
EPISODE 4: Create Habits, Achieve Results
Lifestyle
EPISODE 4: Create Habits, Achieve Results

Week 4 has begun! That means I got through the first quarter of the game,…

Lifestyle
Intuitive Eating Sounds Great, But What If I Still Want To Lose Weight?
Coaching
Intuitive Eating Sounds Great, But What If I Still Want To Lose Weight?

“Can’t I just eat ‘intuitively’ and lose weight?” I have been asked this too many…

Coaching
The Truth About Gluten
Nutrition
The Truth About Gluten

The biggest question on gluten… Should we avoid it? Or is the media hype on…

Nutrition
Your “Part by Part” Guide To More Muscle, Less Fat.
Training
Your “Part by Part” Guide To More Muscle, Less Fat.

First and foremost, let’s talk about whom this article is for. Plain and simple, this…

Training
Alcohol and Ab’s, 5 Ways You Can Enjoy Both.
Lifestyle
Alcohol and Ab’s, 5 Ways You Can Enjoy Both.

Alcohol… Whether it’s Monday Night Football, summertime BBQ’s, date night with your wife, or just…

Lifestyle
3 Exercises That Should NEVER Leave Your Program
Training
3 Exercises That Should NEVER Leave Your Program

There is no “Best Exercise”, just like there is no “Best Diet”. That’s just the…

Training
6 Reasons You’re Not Getting Results
Nutrition
6 Reasons You’re Not Getting Results

Most of us are doing many little things throughout the day and week that are…

Nutrition
"Rich is not What you have, it’s Who you have beside you."
Lifestyle
"Rich is not What you have, it’s Who you have beside you."

Sometimes horrible things, like nightmares, can be a blessing in disguise. I had a nightmare;…

Lifestyle
The Hero’s Journey To Total Transformation
Nutrition
The Hero’s Journey To Total Transformation

If you’re a movie geek like me, you know exactly what the hero’s journey truly is….

Nutrition
7 Most Frequently Asked Nutrition Questions
Nutrition
7 Most Frequently Asked Nutrition Questions

# 1 – I’m Ready To Get Fit! But Where Do I Start…? Most people…

Nutrition
Dad Bod Epidemic (10 Steps To Avoiding The Dad Bod)
Nutrition
Dad Bod Epidemic (10 Steps To Avoiding The Dad Bod)

Fatherhood…. WOW IT’S APPROACHING FAST!! Within a week, I will be having my baby. Which…

Nutrition
Rules Of Flexible Dieting: While Traveling
Nutrition
Rules Of Flexible Dieting: While Traveling

So here it is, one of the biggest struggles for anyone attempting to lose weight,…

Nutrition
How Your Intensity Determines Your Results
Training
How Your Intensity Determines Your Results

Intensity… It’s a sexy word in the fitness world. It makes us feel like we’re…

Training
What Type of Protein Powder is Most Effective?
Nutrition
What Type of Protein Powder is Most Effective?

While there aren’t many supplements we at BBP recommend to clients, protein powder is one…

Nutrition
Being Real About CrossFit – The Good and The Bad
Nutrition
Being Real About CrossFit – The Good and The Bad

For the past 6 months, I’ve been infatuated with CrossFit. And when I say CrossFit,…

Nutrition
How Much Protein Is Too Much? [What The Research Says]
Nutrition
How Much Protein Is Too Much? [What The Research Says]

I have heard countless times, whether in magazines, from YouTubers, vegans and even health professionals…

Nutrition
The Final 10lbs…
Nutrition
The Final 10lbs…

The last 10lbs… It’s like the final put in a golf game. Precision comes into…

Nutrition
The Simplicity Of Success
Nutrition
The Simplicity Of Success

I’m a trainer at a gym (the best gym in state… just sayin’), I am…

Nutrition
Quick Fix For Low Back Pain
Training
Quick Fix For Low Back Pain

Low back pain is probably one of the most common issues of pain within the…

Training
How To Individualize Your Nutrition Plan (8 Ways To Tailor Your Diet, To You)
Nutrition
How To Individualize Your Nutrition Plan (8 Ways To Tailor Your Diet, To You)

To Individualize what you do, is not only the most optimal way to see results;…

Nutrition
The Stress ≤ Recovery Paradigm
Lifestyle
The Stress ≤ Recovery Paradigm

The Recovery Paradigm, something not many talk about – yet 100% of people are affected…

Lifestyle
Does The Keto Diet Work For Body-Comp Changes?
Nutrition
Does The Keto Diet Work For Body-Comp Changes?

A recent study showed that keto doesn’t work like many people once thought it did……

Nutrition
Intermittent Fasting – Everything You NEED To Know
Nutrition
Intermittent Fasting – Everything You NEED To Know

Intermittent Fasting… Talk about a dietary can of worms! Typical bodybuilders and “Meat Heads” hate…

Nutrition
EPISODE 9: Associate Pain vs Pleasure to Commit to Success
Nutrition
EPISODE 9: Associate Pain vs Pleasure to Commit to Success

Week 9 people! I got to be honest… I’m addicted to this lifestyle. In other…

Nutrition
Are you eating enough?
Nutrition
Are you eating enough?

This is a question that I personally have had to ask many clients, even myself…

Nutrition
Top 4 Nutritional Questions, Answered
Nutrition
Top 4 Nutritional Questions, Answered

Being in the fitness industry I get a TON of questions about just about everything,…

Nutrition
The 10 Rituals For Better Living
Lifestyle
The 10 Rituals For Better Living

If you follow my blog pretty consistently, you’ve probably been noticing that I have been…

Lifestyle
Top 3 Overrated Fads, in the Diet World
Nutrition
Top 3 Overrated Fads, in the Diet World

Today my goal is simple and hopefully a quick one… That is to break down,…

Nutrition
Boom Boom’s Excellent Adventure: Episode 1
Coaching
Boom Boom’s Excellent Adventure: Episode 1

Wow… I have a lot of respect for bodybuilders, bikini and physique competitors. Well, I…

Coaching
Finding Your Protein Flavor
Nutrition
Finding Your Protein Flavor

Intense workouts cause damage to our muscles and we need to repair that damage to…

Nutrition
The Secret To Success
Coaching
The Secret To Success

  This weekend, I learned the secret to success. Not how the most rapid fat…

Coaching
[VIDEO BLOG] Training To Prevent Injuries
Training
[VIDEO BLOG] Training To Prevent Injuries

One of the biggest mistakes I see in the training world with clients… is training,…

Training
2014, Your Year For Growth
Lifestyle
2014, Your Year For Growth

The New Year is upon us, which means its resolutions time. Many people think it’s…

Lifestyle
My Diet Story. The Good, The Bad, The Ugly…
Nutrition
My Diet Story. The Good, The Bad, The Ugly…

  This may be the realist shit I’ve ever written for my blog. I know…

Nutrition
What To Do After The CrossFit Open
Coaching
What To Do After The CrossFit Open

We’ve talked about periodization a few times prior to this post on the BBP blog,…

Coaching
Maximizing Your Performance During The CrossFit Open
Nutrition
Maximizing Your Performance During The CrossFit Open

Five weeks of serious CrossFit action coming at us as we’re only a month away…

Nutrition
What Do YOU Stand For?
Lifestyle
What Do YOU Stand For?

What do you stand for? No really, don’t just read that… Ask yourself and seriously…

Lifestyle
17 Diet Lies’ They Told You, And You Believed.
Nutrition
17 Diet Lies’ They Told You, And You Believed.

  Fasting before cardio will burn more body fat. Plain and simple, this is just…

Nutrition
Training in a Hotel or Apartment Gym (VLOG – Complete Workout, Coached Through)
Training
Training in a Hotel or Apartment Gym (VLOG – Complete Workout, Coached Through)

This Workout Program (Below) 1.) Ankle, Hip and Thoracic Mobility – 5-10 Min 2a.) DB…

Training
A Strong Case For Tracking Macros
Nutrition
A Strong Case For Tracking Macros

You’ve probably heard of counting calories, but what about counting your macros? With any nutrition…

Nutrition
EPISODE 12: Pancakes, Abs & Chasing Unicorns
Nutrition
EPISODE 12: Pancakes, Abs & Chasing Unicorns

LESS THAN 2 WEEKS OUT!!!! Wow…. I think it finally hit me that I will…

Nutrition
The Most Avoided, Neglected, and NEEDED Concept of Training & Nutrition
Nutrition
The Most Avoided, Neglected, and NEEDED Concept of Training & Nutrition

Recovery… The least sexy topic in the industry? The most misunderstood topic in the industry?…

Nutrition
[VIDEO BLOG] The Purpose of Reverse Dieting
Nutrition
[VIDEO BLOG] The Purpose of Reverse Dieting

Reverse Dieting… This is a really hot topic right now, but why? What’s the ACTUAL purpose…

Nutrition
"The Perfect Diet: Paleo + IIFYM + Intermittent Fasting" Ft. on DrJohnRusin.com
Nutrition
"The Perfect Diet: Paleo + IIFYM + Intermittent Fasting" Ft. on DrJohnRusin.com

Getting stuck into a dogmatic approach or claiming a “camp” with your nutrition, is dumb….

Nutrition
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

I recently heard a story of a young man; so young he can barely drink…

Lifestyle
Eliminating Your Cravings, For Good (5 Simple Strategies)
Coaching
Eliminating Your Cravings, For Good (5 Simple Strategies)

When fat loss is the goal, cravings can be your worst nightmare… and even when…

Coaching
Your Nutrition Strategy Heading Into The Open
Nutrition
Your Nutrition Strategy Heading Into The Open

Do you workout fasted or are you one of those people who absolutely has to…

Nutrition
Shut Up and Listen!
Lifestyle
Shut Up and Listen!

After reading the title your problem wondering, “What in the hell will Boom Boom be…

Lifestyle
25 Reasons Low Carb Diets Suck
Nutrition
25 Reasons Low Carb Diets Suck

Low Carb Diets… I’m not a fan. Just being honest. Why? Well, let me give…

Nutrition
Emotional Intelligence, Positivity, Being Present… Happiness.
Lifestyle
Emotional Intelligence, Positivity, Being Present… Happiness.

    I’ve had many people tell me that I never get mad, I’m always…

Lifestyle
The Best Diet Plan… [Ketogenic? Intermittent Fasting? Carb Cycling?]
Nutrition
The Best Diet Plan… [Ketogenic? Intermittent Fasting? Carb Cycling?]

“So what is the best diet?” A question I’ve heard many times and if you…

Nutrition
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]
Nutrition
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]

Reverse Dieting… What a buzz word! Am I right?! But that’s ok, it’s actually something…

Nutrition
Why You Can’t Keep The Weight Off
Nutrition
Why You Can’t Keep The Weight Off

“Weight regain is generally the rule, with long-term follow up studies indicating that one-third to…

Nutrition
Why I Love Weight Watchers…
Nutrition
Why I Love Weight Watchers…

Yes, I love weight watchers. And no, this is not a joke. What most people…

Nutrition
Stay Fit While Traveling
Lifestyle
Stay Fit While Traveling

Traveling while in the middle of working towards your fitness goals can be stressful for…

Lifestyle
Hierarchy of Core Training (The Expert Guide To Building Your Abs)
Training
Hierarchy of Core Training (The Expert Guide To Building Your Abs)

Core training can get pretty confusing, because there’s a lot of poorly executed approaches and…

Training
7 Reasons You’re Not Losing Weight
Nutrition
7 Reasons You’re Not Losing Weight

I wrote an email for my subscribers the other day called “White Noise”. It went…

Nutrition
Alcohol and Fat Loss: The Definitive Guide
Nutrition
Alcohol and Fat Loss: The Definitive Guide

Alcohol… Whether it’s Monday Night Football, summertime BBQ’s, date night with your wife, or just…

Nutrition
Before and After, The Reverse Diet...
Client Case Study: Successful Reverse Diet (15 Month Process)
Coaching
Client Case Study: Successful Reverse Diet (15 Month Process)

A “Reverse Diet” is a HOT TOPIC in the nutrition space… and after the article…

Coaching
The Definitive Guide to Getting Lean After Your Freshman 15
Nutrition
The Definitive Guide to Getting Lean After Your Freshman 15

As many of you probably know, the “Freshman 15” is very real. In fact, the…

Nutrition
Finding Clarity & Presence [Day 2 Resurrection Week]
Lifestyle
Finding Clarity & Presence [Day 2 Resurrection Week]

The second day of the most eye opening week of my life has arrived and…

Lifestyle
Recovery 101 (Discover What Actually Determines Your Results)
Nutrition
Recovery 101 (Discover What Actually Determines Your Results)

I actually couldn’t believe the result when this study came out… But when I really…

Nutrition
Death To The Meal Plan [5 Reasons Why Your Meal Plan Failed & Will Keep Failing]
Nutrition
Death To The Meal Plan [5 Reasons Why Your Meal Plan Failed & Will Keep Failing]

I’m going to try and keep this one short and too the point – notice…

Nutrition
12 Reasons Strength Training Trumps Cardio
Training
12 Reasons Strength Training Trumps Cardio

90% of people who come to me expect that they’ll need to do a bunch…

Training
THE GREAT SUGAR DEBATE : Is Sugar Safe? Will it Ruin Results? What is Proven?
Nutrition
THE GREAT SUGAR DEBATE : Is Sugar Safe? Will it Ruin Results? What is Proven?

Sugar has been scaring us for decades, from the claims of it impacting and being…

Nutrition
Lower Body Training Session Vlog (Working Around Low-Back Issues)
Training
Lower Body Training Session Vlog (Working Around Low-Back Issues)

  Today I’ll be doing something a bit different than usual, going to do a…

Training
What’s Your "WHY"?
Lifestyle
What’s Your "WHY"?

Todays post is all about the most important question we need to ask ourselves on…

Lifestyle
FAQ: Tracking Macros (What You Need To Know, Before Tracking Macros)
Nutrition
FAQ: Tracking Macros (What You Need To Know, Before Tracking Macros)

For years you have been calling people who track their macros, record their food, and…

Nutrition
The Elimination Diet
Nutrition
The Elimination Diet

“Why on earth would I want to completely remove all that stuff, which I enjoy…

Nutrition
Podcast Interview on "Hefty To Handsome" – A Nutrition Plan For Real People with Cody Boom Boom McBroom
Coaching
Podcast Interview on "Hefty To Handsome" – A Nutrition Plan For Real People with Cody Boom Boom McBroom

  “A Nutrition Plan For Real People”…. (Podcast Interview with Gene Fox of Hefty To…

Coaching
The 5 Most Common Things Keeping You Fat
Nutrition
The 5 Most Common Things Keeping You Fat

Stop constantly doing these things and your body will drastically change for the better. The…

Nutrition
The Training Solution For Those Who "Don’t Have The Time"
Lifestyle
The Training Solution For Those Who "Don’t Have The Time"

Making enough time for fitness seems to be a pretty common roadblock amongst people. In…

Lifestyle
5 Things I Wish I Knew When Starting My Weightloss Journey
Lifestyle
5 Things I Wish I Knew When Starting My Weightloss Journey

Many people don’t know this, but I was once a fat kid, or as my…

Lifestyle
[VIDEO BLOG] Strength Training For Fat Loss
Training
[VIDEO BLOG] Strength Training For Fat Loss

When it comes to fat loss… you shouldn’t “Train for Fat Loss”… You should “Train…

Training
Should YOU Take a Cheat Meal?!
Nutrition
Should YOU Take a Cheat Meal?!

The biggest question I get with this subject is obvious, “Do cheat meals/days actually work?!”….

Nutrition
Food Wars!
Nutrition
Food Wars!

Today I am going to start a battle of food! Hopefully I can answer many…

Nutrition
Never Give Up
Lifestyle
Never Give Up

Sometimes waiting to reach our goal can feel like an eternity, especially when that goal…

Lifestyle
5 Travel Strategies To Avoid Falling Off The Wagon
Lifestyle
5 Travel Strategies To Avoid Falling Off The Wagon

Travel is a part of life no matter if it’s for work or pleasure, with…

Lifestyle
The 8 Biggest Diet Mistakes
Nutrition
The 8 Biggest Diet Mistakes

What else goes into weight loss besides eating well and exercising? In reality, there are…

Nutrition
Top 3 Micronutrients You Are Missing, Yet Desperately Need
Nutrition
Top 3 Micronutrients You Are Missing, Yet Desperately Need

At some point in time, micronutrients became really uncool to consider as an important part…

Nutrition
EPISODE 7: Be Accountable, Become Successful
Nutrition
EPISODE 7: Be Accountable, Become Successful

Damn, it’s already week 7… I don’t mean “Damn” like it’s ONLY week 7, but…

Nutrition
5 Tips For More Consistency
Training
5 Tips For More Consistency

  So many times we, yes I’m including myself, want to add all the little…

Training
What SHOULD & SHOULDN’T Run Through Your Mind, On Your Death Bed
Lifestyle
What SHOULD & SHOULDN’T Run Through Your Mind, On Your Death Bed

I get asked the questions, “If I could recommend one book, what would it be?”…

Lifestyle
Sleep = Results
Lifestyle
Sleep = Results

For as long as man has been around people have always said how important sleep…

Lifestyle
Why YOU Are Not Getting Results.
Nutrition
Why YOU Are Not Getting Results.

I think everyone, at least once within his or her training history, has been stuck….

Nutrition
Old Geezer Metabolic Syndrome
Nutrition
Old Geezer Metabolic Syndrome

“So, it’s happening to you too? Your metabolism keeps slowing down each and every birthday?” …

Nutrition
Should YOU Be Eating Dairy? Does It Ruin Your Progress?
Nutrition
Should YOU Be Eating Dairy? Does It Ruin Your Progress?

Dairy, Dairy, Dairy…. I always hear so damn much talk and questions about it and…

Nutrition
Time to Take Action!
Lifestyle
Time to Take Action!

These past few weekends I have had the opportunity to learn and hang with some…

Lifestyle
3 Step Checklist to Supplementation
Nutrition
3 Step Checklist to Supplementation

As I’m sitting here on this plane to Vegas for my mentor Luka Hocevar’s fit-business…

Nutrition
Entrepreneur’s NEED To Take Their Health Seriously, More Than Most.
Lifestyle
Entrepreneur’s NEED To Take Their Health Seriously, More Than Most.

If you’re a business owner, entrepreneur of any kind, intrepreneur on a serious grind for…

Lifestyle
Cardio 101 (8 Proven Methods To Upgrade Your Conditioning)
Training
Cardio 101 (8 Proven Methods To Upgrade Your Conditioning)

Cardio is something that most of us avoid, some of us hate, and very few…

Training
Cracking The "Carbohydrate Code"
Nutrition
Cracking The "Carbohydrate Code"

I get a ton of nutrition questions on a daily basis, but the topic that…

Nutrition
The "Handful" Diet
Nutrition
The "Handful" Diet

What you will find here today in my blog post is, in my opinion, the…

Nutrition
[VIDEO BLOG] In Defense Of Rigid Meal Plans…
Nutrition
[VIDEO BLOG] In Defense Of Rigid Meal Plans…

Rigid Meal Plans… you know, eating 6 meal s a day out of plastic containers…

Nutrition
Top 3 Most Under-Rated Supplements
Nutrition
Top 3 Most Under-Rated Supplements

Whenever I get questions about supplements it always makes me laugh because it leads to…

Nutrition
Nutrition

10 Ways To Boost Metabolism & Burn MORE Fat 1.) Drink More Water. – A…

Nutrition
Top 7 Nutrition Mistakes CrossFit Athletes Make
Nutrition
Top 7 Nutrition Mistakes CrossFit Athletes Make

CrossFit is an incredibly demanding sport and taxing on the body. A combination of pure…

Nutrition
The "Mini-Cut"… Secret To Fast Tracking Your Results? Or All Hype?
Nutrition
The "Mini-Cut"… Secret To Fast Tracking Your Results? Or All Hype?

Can you seriously lose 8-10lbs in 6-8 weeks, without destroying your hormones and binging the…

Nutrition
5 Recipes That’ll Make You Want To ‘Eat Yo Greens!’
Nutrition
5 Recipes That’ll Make You Want To ‘Eat Yo Greens!’

One of the biggest struggles for me when I started “Dieting”, I hate that word…

Nutrition
Make Life Awesome
Lifestyle
Make Life Awesome

Are you doing everything in your power to be the best you possibly can be?…

Lifestyle
Boom-Boom’s Protein Balls [Recipe + Macros]
Nutrition
Boom-Boom’s Protein Balls [Recipe + Macros]

What could be a better snack then something high in protein, low in calories, easy…

Nutrition
LEAVE A LEGACY, LIVE FOREVER.
Coaching
LEAVE A LEGACY, LIVE FOREVER.

It’s tough for us to say, but we will all someday be dead. Finished. Non-existent….

Coaching
The Ultimate Protein Guide
Nutrition
The Ultimate Protein Guide

Let’s talk Protein. Highly debated, greatly misunderstood, over-consumed by gym rats, and vastly under-consumed by…

Nutrition
Steps to Success
Lifestyle
Steps to Success

Most people do not truly understand what it takes to become successful, I’m yet to…

Lifestyle
Navigating Through The Holidays (Realistic Holiday Health Outcomes)
Lifestyle
Navigating Through The Holidays (Realistic Holiday Health Outcomes)

This isn’t your typical “Thanksgiving Survival Guide” nutrition blog that’s going to save you from…

Lifestyle
[FREE NUTRITION COURSE] Learning How To Eat For Results, The Right Way.
Nutrition
[FREE NUTRITION COURSE] Learning How To Eat For Results, The Right Way.

Macro’s, Calories, “Clean Eating”, Food Tracking Software, Going Keto, Intermittent Fasting, Paleo… The fitness nutrition…

Nutrition
6 Vitamins That Actually Get You Jacked (That You Can Find At Any Grocery Store)
Nutrition
6 Vitamins That Actually Get You Jacked (That You Can Find At Any Grocery Store)

The reason I’m writing this is simple… I kind of hate the supplement industry, to…

Nutrition
11 Reasons You Need Fish Oil
Nutrition
11 Reasons You Need Fish Oil

Inflammation is the leading cause of chronic disease in today’s society. Thankfully, there are various…

Nutrition
How To Avoid Injury
Training
How To Avoid Injury

Injury prevention is something I’ve had many people ask me to write about, and I’ve…

Training
25 Ways To Be Awesome
Lifestyle
25 Ways To Be Awesome

Being awesome is to say the least, well its awesome. So in my opinion everyone…

Lifestyle
Client Case Study: 8 Months To Get Shredded
Coaching
Client Case Study: 8 Months To Get Shredded

I’m going to dive into the exact process of getting my man shown below, Jeremiah,…

Coaching
Understanding Your Neurotype (Personality Testing For Individualized Results)
Coaching
Understanding Your Neurotype (Personality Testing For Individualized Results)

Your “Neurotype”… a way to learn what your personality type is and how you should…

Coaching
Fit over 40
Lifestyle
Fit over 40

One thing I always hear in the gym that irritates the hell out of me…

Lifestyle
10 Things Most Coaches Won’t Tell You (The Reality Of Fat Loss)
Nutrition
10 Things Most Coaches Won’t Tell You (The Reality Of Fat Loss)

Today on my instagram story, I shared this current progress picture of myself… (Top is now, bottom…

Nutrition
11 Things to Step Up Your Diet Game
Nutrition
11 Things to Step Up Your Diet Game

1.)  Water.  I put this as number one because it is obvious but not done…

Nutrition
[PODCAST INTERVIEW] OPEX Fitness: Cody "Boom Boom" McBroom
Coaching
[PODCAST INTERVIEW] OPEX Fitness: Cody "Boom Boom" McBroom

I was recently interviewed on The OPEX Fitness Podcast [OPEX: Fitness Explained] and it was…

Coaching
Nutrition For Pregnancy [Fueling Your Body Pre, During, & Post Pregnancy]
Nutrition
Nutrition For Pregnancy [Fueling Your Body Pre, During, & Post Pregnancy]

So you’re growing a human (or maybe thinking about growing a human) and therefore, you’re…

Nutrition
Does Caffeine HELP or STOP Fat Loss?
Nutrition
Does Caffeine HELP or STOP Fat Loss?

Caffeine can help you burn fat… But wait it can mess with your adrenal glands……

Nutrition
Designing The Perfect Workout Finisher
Training
Designing The Perfect Workout Finisher

Let’s talk about finishers. First – what exactly IS a finisher? You can’t beat the…

Training
Fitness Gimmicks VS. Lifestyle/Habits
Training
Fitness Gimmicks VS. Lifestyle/Habits

Everybody see’s all the gimmicks when it comes to fitness and the fads the industry…

Training
Body Recomposition (Learn To Burn Fat and Build Muscle, Simultaneously)
Nutrition
Body Recomposition (Learn To Burn Fat and Build Muscle, Simultaneously)

Some science will tell you that, technically, building muscle while burning body fat is completely…

Nutrition
"Post College Party Pouch"- Losing Weight After College
Nutrition
"Post College Party Pouch"- Losing Weight After College

College is full of beer, parties and cheap microwave dinners and although that may sound…

Nutrition
Cardio… what’s right, what sucks, and implementing it yourself.
Training
Cardio… what’s right, what sucks, and implementing it yourself.

Cardio… Man, it sucks. Plain and simple. None of us like it, yet all of…

Training
"Fat-Burning Foods" [ Truth or Myth? ]
Nutrition
"Fat-Burning Foods" [ Truth or Myth? ]

Do you ever read media titles that say things like, “Eat Salmon to burn MORE…

Nutrition
The Exact Breakfast For A Leaner Body [What To Eat & Why]
Nutrition
The Exact Breakfast For A Leaner Body [What To Eat & Why]

“Exactly What To Eat For Breakfast To Get A Leaner Body” Follow These Exact Breakfast…

Nutrition
Hip Mobility – Remove Low Back Pain & Improve Results in 5 Minutes or Less!
Training
Hip Mobility – Remove Low Back Pain & Improve Results in 5 Minutes or Less!

I’ve witnessed hip mobility literally save some of my client’s abilities to lift, play sports,…

Training
6 Easy Changes To Kick Start Your Fitness Journey
Lifestyle
6 Easy Changes To Kick Start Your Fitness Journey

So you want to start exercising and eating “clean,” but where do you start? There…

Lifestyle
The Thanksgiving Blueprint: [ How To Avoid Ruining YOUR Results ]
Nutrition
The Thanksgiving Blueprint: [ How To Avoid Ruining YOUR Results ]

Turkey Day is upon us and if you’re as excited as I am, then you’re…

Nutrition
"Active Recovery" – Burn More Calories & Build More Muscle on Your Rest Days.
Training
"Active Recovery" – Burn More Calories & Build More Muscle on Your Rest Days.

As a reader of my blog, I can assume your goal is to look, perform,…

Training
Resistance Training vs. Cardio PT.2 [Ending The Debate]
Training
Resistance Training vs. Cardio PT.2 [Ending The Debate]

What’s better – Resistance Training or Cardio, ending the debate once and for all The…

Training
"Eating Organic" – All Hype? Or Vital For Health?
Nutrition
"Eating Organic" – All Hype? Or Vital For Health?

Organic food…. Is it worth the extra money? Will you get sick and diet if…

Nutrition
Muscle Growth For The Female Lifter
Nutrition
Muscle Growth For The Female Lifter

Gaining – a scary word for most women to hear or even think about, especially…

Nutrition
"The Handful Diet" – Infographic, Meal Prep Template
Nutrition
"The Handful Diet" – Infographic, Meal Prep Template

For a printable version,that you can use at home or on the go to stay…

Nutrition
Top 10 Principles For Results Based Nutrition [Printable Infographic]
Nutrition
Top 10 Principles For Results Based Nutrition [Printable Infographic]

For a printable version of this, for you to keep, click here .

Nutrition
EPISODE 11: Surviving The Struggle
Nutrition
EPISODE 11: Surviving The Struggle

I’m just over 2 weeks away from my first physique competition and the closer I…

Nutrition

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