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

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

The Importance Of Leucine Threshold For Building and Retaining Lean Body Mass   Leucine threshold….

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

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

Is Your Body A Sports Car? Or A Junk-Yard Cruiser? Would you trade your life…

The majority of the people I work with, including myself, want to lose body fat….

FULFILLMENT > satisfaction Something I’ve always struggled with is not being satisfied with anything… I…

ACTION > motivation Pablo Picasso has by far one of the best quotes of all…

9 Habits That Increase Dietary Success When it comes to ACTUALLY seeing success from your…

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

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

That’s a bold statement… the world’s GREATEST morning routine. But in all honesty, I truly…

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

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

They’re Tools, Not Time Machines! “Tools and time machines…? What the hell are you talking…

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

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

What If You Couldn’t Fail…? I was asked this question recently and it literally stopped…

The Greats and YOU… Are the same. Here’s some crazy facts for you, to show…

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

Is it harder for the body to store carbs as fat, than it is to…

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

The holidays are a time for friends, family, and yes, lots of good food! But…

Find Your Low Hanging Fruit. Want to know the easiest way to start losing fat?…

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

Are you Selfish? Or Self-Interested…? Have you ever felt selfish for trying to start something…

Cardio For Fat Loss This article is more than likely the most in-depth AND practically…

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

Kettlebell workouts are one of the most diverse training modalities out there. Depending on the…

How To Use TDEE and BMR Calculator To Lose Weight BMR (Basal Metabolic Rate) and…

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

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

Sleep… None of us “get enough” and we all want “more hours in the day”……

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

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

Quick results are a lie. I’d have you consider that success isn’t an easy game…

Carbs, carbs, carbs… love them or hate them they’re a topic to discuss because they’re…

Success is how you SEE it. 90% of the results you see are pre-determined based…

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

The 10 Training Commandments. Full transparency, I stole these from another strength coach (Ben Bruno)….

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

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

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

Every detail matters. I’m writing you from my hotel room, here in St. Louis, while…

  Today I read a story, the kind of story that makes you stop, shut…

Almonds: A Healthy On-The-Go Snack Almonds have been cherished throughout history, from ancient civilizations to…

YOLO… There’s something about being a human that innately slows you down or tries to…

6 Quotes + 3 Steps To Supercharge Your Monday Today, I need to bring some…

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

ACTION → RESULTS → MOTIVATION Want to know how to unlock unlimited motivation…? Take action…

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

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

You’re reading this because you feel skinny, unathletic, weaker than you should be, or as…

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

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

How Stress Impacts Body Composition: The Science and Solutions Stress is a universal experience, yet…

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

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

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

Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT) Training intensity is more than…

Anyone who is into bodybuilding, or even just training for specific goals and results, knows…

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

Each month I will cover a few of the top research articles on nutrition, training,…

Overcoming resistance is success, period. To achieve a result, we need to overcome resistance. And…

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

The Intention-Behavior Gap. This is crazy, but did you know that less than 50% of…

Exercise Selection and Programming: Building the Foundation for Effective Training When it comes to training…

You deserve MORE. I’m going to keep this short and to the point. Whatever you’re…

The Volume Landmarks The optimal amount of volume is going to be somewhere between the…

I developed a framework for our fitness and nutrition coaching that takes our clients through…

Nutrition periodization is something that I’ve been passionate about teaching for a long time now….

1.) Don’t Stress, Have Fun! Might seem weird that the first tip for not ruining…

“The Macro Diet”…. Something I hear quite often, people are asking to get on the…

Today we are going to talk about how you can maximize the effectiveness of your…

If people hate, it means you’re winning. When I say hate, I don’t just mean…

Kale, chia seeds, berries… Most of us have heard these and other foods called “Superfoods,”…

Reverse Dieting is a subject that gets talked about A LOT… and for good reason….

How To Turn A Bad Day Around I had a pretty shitty day today. Yesterday,…

There is no such thing as a “perfect diet”… Even though I did record a…

Redirect Your Impatience. My daughter is about to turn 4 next month and she has…

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

Pre-workouts are a dime a dozen. If you use your favorite search engine you’ll soon…

Table of Contents What Is A Lean Bulk? What Is Dirty Bulking? Who Should Lean…

I am officially six days away from the half way marker of this 12-week journey……

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

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

The 80/10/10 Rule. This is a training principle that I teach many of my clients,…

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

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

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

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

What is the repeated bout effect? The repeated bout effect (RBE) occurs when a single…

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

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

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

*Note from Brandon: if you want to learn how to interpret research go read each…

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

It’s not what you do, it’s how you feel. Maya Angelou has a famous quote,…

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

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

TRY HARDER. Try harder. Period. And I should just end it here. Because honestly… why…

I know the title of this article is a little harsh, blunt and “in your…

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

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

Artificial sweeteners were created to make food taste better without adding calories. Some of the…

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

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

Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer *Note from Brandon: if you…

Depending on what studies you read, you might find that, technically, building muscle while burning…

“SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!” I committed to a handful of habits for…

They Thought They Took Steroids… This is probably the most remarkable study ever done inside…

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

Achieving your fitness goals, whether it’s shedding unwanted fat or gaining lean muscle, goes beyond…

Training Intensification Tip Part 2: Inter-set Stretching & Stretch Mediated Hypertrophy Intensification techniques, also known…

Have you ever been inspired by someone? I mean like, truly moved and motivated to…

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

ALL IN or all out. Now, I rarely recommend an all or nothing mentality… But…

It’s that time of year again, the Christmas spirit and cheer is here and along…

Salmon, known for its rich flavor and nutritional value, holds a significant place in various…

Many people question whether or not getting sore after a workout (training session) is a…

Self-Made is Made Up. If you’re a hip-hop head (i.e. someone who loves rap music),…

When it comes to increasing muscle mass and getting stronger, there are a number of…

When you think about hunger, what comes to mind?  Pain in your abdomen or a…

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

The supplement industry is MASSIVE. In fact, it’s currently a 36.6 Billion Dollar Industry. Crazy,…

Quit Chasing The Shiny Red Ball Do you bounce from diet to diet? Or try…

You should love how you look! If you don’t know what copywriting is, it’s the…

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

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

You’ve tried everything in the book, twice, and you still haven’t reached the fitness goal…

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

Heat vs. Cold Exposure: Comparing the Science Behind Two Powerful Health Interventions Introduction In recent…

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

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

When you’re on a diet, one of the most annoying things you’re going to come…

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

Watering Your Lawn While It’s Raining. Have you ever heard this analogy? Or even worse,…

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

What you will find here today is, in my opinion, the easiest possible diet to…

  In honor of the one of the greatest hip-hop artists to ever touch the…

Muscle strains seem to happen at the most inopportune time. They are a common injury…

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

What Does “Protein Absorption” Mean…? From a nutritional view, absorption describes the passage of nutrients…

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

How to Intensify Your Workout: 7 Proven Training Techniques What happens when you feel your…

What is Mobility?   If your goal is fat loss, you NEED to incorporate mobility…

The Only Person in Your Way, is YOU. There’s so many of us who want…

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

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

Proper, healthy sleep is critical in our body’s ability to recover from the daily challenges…

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

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

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

Win The Rest of 2022, By Doing This. I think most people fail to reach…

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

Today is not about a strategy to lose more weight, a new theory on building…

Why I’m not losing any weight… This is me being totally transparent… And my nutrition…

A lot of people get confused about or over think their cardio/conditioning. This could be…

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

Goodbye All-or-nothing Mindset, Hello sustainable Weight Loss! Maybe you can relate – You are great…

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

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

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

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

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

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

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

Introduction: What is Concurrent Training? Concurrent training consists of combining aerobic/anaerobic training (e.g., long distance…

The Pursuit of Fulfillment Someone asked me on my IG story Q&A the other day,…

Training twice per day, also known as two-a-days, stems from the idea that more is…

Love posting a status asking what y’all want to read about and getting TONS of…

The 1RM (One Rep Max) Calculator An Introduction To The 1RM Calculator (One Rep Max) …

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

Progress is made at the speed of trust. This one BLEW OUR MINDS this week….

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

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

WTF is President’s Day…? Yesterday, one of my employees texted me asking if we had…

Mastering Hybrid Training: Blending Endurance Running and Strength Training for Optimal Strength Gains, Muscle Mass,…

Self Limiting Behaviors. Hey… You or someone you know NEEDS to read this. So please,…

People Who Take Offense, Don’t Take Action Nothing is going to slow you down more…

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

We appear to be going about health and weight loss all wrong. As nutrition coaches,…

“Continuous Improvement” “Embrace Change” “Change for the Better” These are all definitions of the Japanese…

Low FODMAP Diet? What is that and could it help you get to the bottom…

Become Your Own Stoic. You ever wonder how stoics and the old famous philosophers became…

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

Eliminate These 2 Things In Order To Get Better Results There are TWO very specific…

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…