August 13, 2015 Written by Cody McBroom
For a printable version,that you can use at home or on the go to stay on track, CLICK HERE.
You deserve MORE. I’m going to keep this short and to the point. Whatever you’re…
Success is how you SEE it. 90% of the results you see are pre-determined based…
Redirect Your Impatience. My daughter is about to turn 4 next month and she has…
But what if you gain the weight back…? This is a VERY common question we…
You’re reading this because you feel skinny, unathletic, weaker than you should be, or as…
Sometimes the most important thing in life is to simply just be a good person……
There is no “Best Exercise”, just like there is no “Best Diet”. That’s just the…
As I’m sitting here on this plane to Vegas for my mentor Luka Hocevar’s fit-business…
Have you ever wondered how some people seem to effortlessly follow through with their workout…
Stress is everywhere and within every person out there. Very few people are completely stress…
Repeat After Me… This will be short, not necessarily sweet, and very much to the…
Yes, that sounds good, I’ll take some nothing too! We’ve all been there, we’ve all…
“Can’t I just eat ‘intuitively’ and lose weight?” I have been asked this too many…
Today I am going to start a battle of food! Hopefully I can answer many…
Quit Chasing The Shiny Red Ball Do you bounce from diet to diet? Or try…
Nutrient Timing – Here’s what you need to know: • Calories in vs. calories out…
Low back pain is probably one of the most common issues of pain within the…
Watering Your Lawn While It’s Raining. Have you ever heard this analogy? Or even worse,…
You should love how you look! I saw a picture that was taken of me…
The Question Everyone Asks (and Few Coaches Answer Honestly) If you’ve ever wondered “Is online…
9 Habits That Increase Dietary Success When it comes to ACTUALLY seeing success from your…
Dietary fats are essential to give your body energy and to support cell growth, they…
The last 10lbs… It’s like the final put in a golf game. Precision comes into…
The Intention-Behavior Gap. This is crazy, but did you know that less than 50% of…
Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…
Cardio vs. Lifting. Which is better for fat loss or improved body composition? As with…
Intensity… It’s a sexy word in the fitness world. It makes us feel like we’re…
“Weight regain is generally the rule, with long-term follow up studies indicating that one-third to…
What If You Couldn’t Fail…? I was asked this question recently and it literally stopped…
Nobody is Self-Made. We’re here out in Arizona for a team retreat and wow… my…
Kale, chia seeds, berries… Most of us have heard these and other foods called “Superfoods,”…
Winner’s Aren’t Afraid To Lose. This actually comes straight out of a Chris Stapleton song,…
We live in what feels like the peak of a fad diet culture, where media…
CrossFit is an incredibly demanding sport and taxing on the body. A combination of pure…
Fatherhood…. WOW IT’S APPROACHING FAST!! Within a week, I will be having my baby. Which…
Introduction Testosterone is a critical hormone that plays a key role in muscle growth, fat…
Following a diet can be hard – psychologically, physiologically, and physically. Meaning, the diet is…
You just finished your workout—you’re semi-gassed out, sweating from head to toe, each of your…
So we talked about sleep and why it directly links to your results in the…
Stop constantly doing these things and your body will drastically change for the better. The…
Avocados are a creamy, nutrient-dense fruit loaded with heart-healthy fats, fiber, and micronutrients. They’re a…
MJ, Kobe, Tom Brady… You. Full context here – I don’t like watching sports, AT…
10 Ways To Boost Metabolism & Burn MORE Fat 1.) Drink More Water. – A…
Over 15-million google searches tells us that this is one of the most commonly asked…
You’ve probably heard of counting calories, but what about counting your macros? With any nutrition…
Low FODMAP Diet? What is that and could it help you get to the bottom…
For a while you could hear the words “broken metabolism” everywhere in the online space….
To Individualize what you do, is not only the most optimal way to see results;…
When counting macros, consistency is the name of the game! I’m sure you’ve heard nutrition…
Many people question whether or not getting sore after a workout (training session) is a…
“A Nutrition Plan For Real People”…. (Podcast Interview with Gene Fox of Hefty To…
ALL IN or all out. Now, I rarely recommend an all or nothing mentality… But…
What is Protein Powder Good For? Intense workouts cause damage to our muscles and we…
1.) Don’t Stress, Have Fun! Might seem weird that the first tip for not ruining…
The Correct Way To Diet… Unfortunately, there’s A LOT of bad diet advice out there……
Do you workout fasted or are you one of those people who absolutely has to…
Have you ever been inspired by someone? I mean like, truly moved and motivated to…
The Best and Worst Ways to Measure Progress in Fitness and Nutrition Tracking progress in…
Growth must be forced. This is going to be short, to the point, and powerful…
This is a VERY common question we get at TCM (what’s the best workout split?),…
Maktub – “It Was Written”. This is an Arabic phrase that’s used throughout the book,…
Fuck mediocrity. Look around. At each area of your life. Your body. Your mind. Your…
Rigid Meal Plans… you know, eating 6 meal s a day out of plastic containers…
Yes, I love weight watchers. And no, this is not a joke. What most people…
I received a question on instagram the other day that said, “What would be your…
That’s a bold statement… the world’s GREATEST morning routine. But in all honesty, I truly…
The reason I’m writing this is simple… I kind of hate the supplement industry, to…
Dieting down to get stage lean might be one of the most strict diets on…
What is the best fat loss diet plan? I always get that question and…
The Ultimate Guide to Training for a Hyrox Competition Hyrox has quickly become the go-to…
Intermittent Fasting… Talk about a dietary can of worms! Typical bodybuilders and “Meat Heads” hate…
Intermittent fasting has been expanding in popularity right now more than ever and tons…
The Volume Landmarks The optimal amount of volume is going to be somewhere between the…
Reverse Dieting is a subject that gets talked about A LOT… and for good reason….
3 Steps to Building Bigger Glutes: The Ultimate Weekly Glute Training Plan When it comes…
It’s not what you do, it’s how you feel. Maya Angelou has a famous quote,…
Raise your hand if you’ve ever had someone tell you how amazing Intermittent Fasting is? …
Week 7 is complete, week 8 is here and my physique show feels like it…
Things that take hard work, scare you quite a bit, push you further and harder…
I was recently interviewed on The OPEX Fitness Podcast [OPEX: Fitness Explained] and it was…
They Thought They Took Steroids… This is probably the most remarkable study ever done inside…
It’s Boring & Un-Sexy… But it WORKS. Have you ever noticed that the strategies, methods,…
Have you ever heard the saying, “what gets measured gets improved?” Progress can be measured…
Why Transparency About Cost Matters in Online Fitness Coaching Let’s be honest — most fitness…
I’m going to dive into the exact process of getting my man shown below, Jeremiah,…
Travel is a part of life no matter if it’s for work or pleasure, with…
Today, you will learn 5 ways you can burn more fat on a daily basis……
Why Killing Yourself In The Gym Might Be Killing Your Progress (and Wrecking Your Hormones)…
1.) Start Explosive. Doing something explosive at the beginning of your workout will fire the…
As a fitness and health professional, it is a crucial must to know everything there…
Caffeine can help you burn fat… But wait it can mess with your adrenal glands……
Low Carb Diets… I’m not a fan. Just being honest. Why? Well, let me give…
If you’ve been reading my work for a while, you’ll have realized by now that…
Almonds: A Healthy On-The-Go Snack Almonds have been cherished throughout history, from ancient civilizations to…
“SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!” I committed to a handful of habits for…
When it comes to writing nutrition plans, we at TCM believe that everyone deserves an…
Being in the fitness industry I get a TON of questions about just about everything,…
The Step-by-Step Guide to Sustainable Fat Loss: The Tailored Coaching Method Approach If you’ve spent…
The 80/10/10 Rule. This is a training principle that I teach many of my clients,…
Today my goal is simple and hopefully a quick one… That is to break down,…
THIS IS NOT CLICKBATE! These are REAL foods that men THRIVE off of. I had…
I’m a trainer at a gym (the best gym in state… just sayin’), I am…
Your efforts need to match your goals. I attended a webinar recently and the speaker…
Heading into my first bikini competition I had at least one hundred random questions. Even…
As a huge coffee lover, I’ve decided to take some time today to stand my…
Let’s talk Protein. Highly debated, greatly misunderstood, over-consumed by gym rats, and vastly under-consumed by…
The human gut, or “The Second Brain” as most are calling it – which makes…
Be You, Everyone Else Is Taken. I’m here to tell you that God put you…
Can you seriously lose 8-10lbs in 6-8 weeks, without destroying your hormones and binge eating…
If you take offense, you probably don’t take action Nothing is going to slow you…
Each month I will cover a few of the top research articles on nutrition, training,…
The liver is the main organ in charge of detoxification. It constantly “clears out” toxins…
How Stress Affects Muscle Growth: Why Your Job or Lifestyle Might Be Killing Your Gains…
Food Addiction: The Science Behind Our Cravings You’ve just polished off a satisfying dinner, but…
I wrote an email for my subscribers the other day called “White Noise”. It went…
Week 9 people! I got to be honest… I’m addicted to this lifestyle. In other…
Macro’s, Calories, “Clean Eating”, Food Tracking Software, Going Keto, Intermittent Fasting, Paleo… The fitness nutrition…
When you are juggling a busy career, family life, and a dedicated fat loss journey…
Let’s talk about finishers. First – what exactly IS a finisher? You can’t beat the…
Does Your Body Adapt To NEAT Or Walking, Making Your Step Count Less Effective At…
The Art of Developing Consistency: 5 Strategies To Build Unbreakable Consistency In the pursuit of…
This isn’t your typical “Thanksgiving Survival Guide” nutrition blog that’s going to save you from…
Bananas are a naturally sweet, energy-boosting fruit packed with potassium, vitamin B6, and fast-digesting carbs….
Just Show Up. Hey. I’ve been sitting here staring at a blank screen for at…
This Workout Program (Below) 1.) Ankle, Hip and Thoracic Mobility – 5-10 Min 2a.) DB…
Cortisol… one of the most feared hormones, also one of the most misunderstood. It’s also…
Almost 20% of people in Europe and the US work in scheduled shifts (shift work).1…
Kettlebell workouts are one of the most diverse training modalities out there. Depending on the…
Pinch me, I think I’m dreaming!! – The first time I read that I can…
Fat Burning Supplement Stack Table of Contents The Ultimate Fat Burning Supplement Stack Create…
Tune in to what a Day in My Life looks like… We go from my…
Are you Selfish? Or Self-Interested…? Have you ever felt selfish for trying to start something…
Ok, first of all… “What the hell is periodization?” – Glad you asked: Periodization –…
Warming up for a strength training session is often a boring, yet unbelievably critical, task…
Access, Association, and Accountability. Within the first line of this article, I’ve given you the…
Love posting a status asking what y’all want to read about and getting TONS of…
My goal with this blog, is to bring all of “The Beginner’s Guide” videos to…
No Fluff, Just Planning + Execution. I’m going to keep this short and sweet today….
Grass-fed butter is a rich source of saturated fat, fat-soluble vitamins, and conjugated linoleic acid…
Organic food…. Is it worth the extra money? Will you get sick and diet if…
How to Stick to Your Diet While Traveling (And Still Lose Fat) Traveling doesn’t have…
Do you ever read media titles that say things like, “Eat Salmon to burn MORE…
An introduction into weight loss prescription drugs Losing weight can be a journey full of…
I am officially six days away from the half way marker of this 12-week journey……
Alcohol… Whether it’s Monday Night Football, summertime BBQ’s, date night with your wife, or just…
As many of you probably know, the “Freshman 15” is very real. In fact, the…
When it comes to increasing muscle mass and getting stronger, there are a number of…
After reading the title I’m sure your all a bit confused, why would you train…
Coach: “Alright! Day 1 starts tomorrow! I got your nutrition prescription as well as a guide…
People Who Take Offense, Don’t Take Action Nothing is going to slow you down more…
Human Optimization is a word that’s thrown around a lot today. Some say it’s being…
Meal timing was a HUGE thing in the fitness, health and nutrition industry for a…
If you follow my blog pretty consistently, you’ve probably been noticing that I have been…
Full Body vs. Split Training…? Which is better? This question has been answered by 1,000,000…
Your gastrointestinal (GI) tract is a complex organ system that digests food from your mouth…
“So, it’s happening to you too? Your metabolism keeps slowing down each and every birthday?” …
1.) Go Harder – You should be training hard. “Duh Boom Boom”… Yeah, well many…
Progress is made at the speed of trust. This one BLEW OUR MINDS this week….
# 1 – I’m Ready To Get Fit! But Where Do I Start…? Most people…
Being awesome is to say the least, well its awesome. So in my opinion everyone…
Crucial conversations. This is the title of a book (i.e. Crucial Conversations) that I’ve read…
Cultivate Your Power Tribe. I’m really struggling to find the words for this daily dose……
When you’re on a diet, one of the most annoying things you’re going to come…
Metabolic Damage [Refeeds, Cheat Meals, Reverse Dieting & How To Utilize Them For Results] So…
Table of Contents What Is A Lean Bulk? What Is Dirty Bulking? Who Should Lean…
Plateaus suck. We’ve all been through them, some of us break through and others don’t….
For many people, the decision to pursue weight loss isn’t sparked by vanity — it’s…
Inflammation is the leading cause of chronic disease in today’s society. Thankfully, there are various…
YOLO… There’s something about being a human that innately slows you down or tries to…
If you’re a business owner, entrepreneur of any kind, intrepreneur on a serious grind for…
Injury prevention is something I’ve had many people ask me to write about, and I’ve…
“WHY NOT YOU….?” There’s something about being a human that innately slows you down or…
While there aren’t many supplements we at BBP recommend to clients, protein powder is one…
One of the biggest mistakes I see in the training world with clients… is training,…
Brown Rice: Whole Grain Carb for Fiber, Satiety, and Energy Brown rice is a whole…
Todays post is all about the most important question we need to ask ourselves on…
This is my second time writing this article, to be honest. The first go around…
Getting stuck into a dogmatic approach or claiming a “camp” with your nutrition, is dumb….
Watermelon is 92% water, making it one of the most hydrating foods available. It’s also…
Do the things I’m going to share with you in this article today, and…
Raspberries: Nutrition, Benefits, and How to Eat More Raspberries are a fiber-packed, antioxidant-rich fruit that…
Today I’ll be doing something a bit different than usual, going to do a…
I get asked the questions, “If I could recommend one book, what would it be?”…
What you will find here today is, in my opinion, the easiest possible diet to…
Goodbye All-or-nothing Mindset, Hello sustainable Weight Loss! Maybe you can relate – You are great…
2 Ways to Make Your Diet Easier & More Successful 1.) TRACK WHAT YOU EAT!…
Training Intensification Tip Part 1: Supersets Intensification techniques, also known as advanced techniques, are a…
Training program design, is a pretty big deal. I mean… it’s LITERALLY the thing that…
They’re Tools, Not Time Machines! “Tools and time machines…? What the hell are you talking…
Is it harder for the body to store carbs as fat, than it is to…
Today we are going to talk about how you can maximize the effectiveness of your…
Macro based diets are pretty common inside of the nutrition world right now (have been…
Understand Your Pain, Double Your Progress If you don’t know what copywriting is, it’s the…
Find Your Low Hanging Fruit. Want to know the easiest way to start losing fat?…
In a world where societal pressures dictate our relationship with food and body image, Britt’s…
One of the biggest struggles for me when I started “Dieting”, I hate that word…
Artificial sweeteners were created to make food taste better without adding calories. Some of the…
Win The Rest of 2022, By Doing This. I think most people fail to reach…
Quick results are a lie. I’d have you consider that success isn’t an easy game…
Creatine Monohydrate… might just be our favorite supplement. Why? Well, because we can recommend it…
We covered probiotics a few weeks ago, which just barely scratched the surface of gut…
I think everyone, at least once within his or her training history, has been stuck….
Sauna, ice baths, cryotherapy, steam room, massages… with so many ever increasing recovery methods it…
Paleo vs. Macros… This debate has and probably will go on for eternity in the nutrition…
Whenever I get questions about supplements it always makes me laugh because it leads to…
The key to actually seeing success from a nutrition plan or diet protocol, is individualizing…
How to Intensify Your Workout: 7 Proven Training Techniques What happens when you feel your…
When it comes to training there are so many aspects to think about, especially if…
I have heard countless times, whether in magazines, from YouTubers, vegans and even health professionals…
The Top 5 Training Splits for Women to Build a Bikini Body & Sculpt Lean…
What is the repeated bout effect? The repeated bout effect (RBE) occurs when a single…
When you think about hunger, what comes to mind? Pain in your abdomen or a…
90% lean ground beef is a great balance between flavor, protein, and lower fat content…
Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer *Note from Brandon: if you…
I’m going to try and keep this one short and too the point – notice…
For many people, the hardest part of a health journey isn’t the food or the…
Week 1 is complete! And DAMN…. That was a long week! But the best feeling…
After the popularity of my article, “The 10 Diet Commandments”, I decided to bring…
Overcoming resistance is success, period. To achieve a result, we need to overcome resistance. And…
What to eat, how much to eat, timing what you eat, and then actually seeing…
“So what is the best diet?” A question I’ve heard many times and if you…
The Top 5 Training Mistakes Killing Your Gains (And What to Do Instead) If you’re…
Achieving your fitness goals, whether it’s shedding unwanted fat or gaining lean muscle, goes beyond…
*Note from Brandon: if you want to learn how to interpret research go read each…
Ready, Aim, FIRE. Repeat. I’m going to keep this short and sweet today. There is…
How To Track Macros When Eating At Restaurants Table of Contents How To Track…
Reverse Dieting vs. Recovery Dieting: Which Is Right for You After Fat Loss? Coming off…
I’ve had many people tell me that I never get mad, I’m always…
“Continuous Improvement” “Embrace Change” “Change for the Better” These are all definitions of the Japanese…
A Science-Based Approach To Maximizing Muscle Growth 5 Things To AVOID For Muscle Growth (+…
The gift is WITHIN the process… This week we’re hosting a coaching mastermind at the…
Become Your Own Stoic. You ever wonder how stoics and the old famous philosophers became…
Swimsuit. Sun Glasses. Print Airline Tickets. Pack Car. As you go through your vacation to-do…
The supplement industry is MASSIVE. In fact, it’s currently a 36.6 Billion Dollar Industry. Crazy,…
The second day of the most eye opening week of my life has arrived and…
ACTION → RESULTS → MOTIVATION Want to know how to unlock unlimited motivation…? Take action…
90% of your results boil down to this. I posted on instagram that 90% of…
Why I’m not losing any weight… This is me being totally transparent… And my nutrition…
We appear to be going about health and weight loss all wrong. As nutrition coaches,…
HIIT vs. LISS: Which Works Best and When To Use Them Introduction A common question…
Every single month, our Chief Science Officer Dr. Brandon Roberts puts together a Research Review…
How To Get 6-Pack Abs Table of Contents How To Get 6-Pack Abs 1….
Is a carb a carb? Does it matter where we get our macronutrients? Or is…
Watch the Full Video Below 🎥 👉 Before reading, watch Cody break this down step-by-step:…
Stubborn Body Fat – AKA Our Biggest Enemy. You know… Spare tire, love handles, hips,…
LESS THAN 2 WEEKS OUT!!!! Wow…. I think it finally hit me that I will…
When we talk about “Easy Wins” and “Healthy Lifestyle”… We need to discuss routines and…
Self-Made is Made Up. If you’re a hip-hop head (i.e. someone who loves rap music),…
Today on my instagram story, I shared this current progress picture of myself… (Top is now, bottom…
There are 4 key parts of health and longevity promotion and today we are discussing…
Don’t Live With “What If’s” If you ask any person who is over the age…
Testosterone is perhaps the most well known and most sought after hormone in the male…
When fat loss is the goal, cravings can be your worst nightmare… and even when…
Muscle strains seem to happen at the most inopportune time. They are a common injury…
What if I Told You That Science Says Low Carb Diets Suck…? ….for fat loss…
Be A Leader, Not A Follower. If you’re reading this, it means you want to…
Today is not about a strategy to lose more weight, a new theory on building…
I love this saying above, because I’ve often referred to life as a book….
Super-shakes are an awesome addition to almost anyone’s diet and so many people are failing…
That’s a question I get quite often inside of our coaching practice and rightfully so,…
You should love how you look! If you don’t know what copywriting is, it’s the…
So you’re growing a human (or maybe thinking about growing a human) and therefore, you’re…
Most of us are doing many little things throughout the day and week that are…
For a chance to start your 30 day transformation, visit the links below! The 30…
We’ve talked about periodization a few times prior to this post on the BBP blog,…
This is not a guide for how to quickly lose 10 pounds of fat, so…
Peanut butter is a pantry staple for good reason — it’s packed with healthy fats,…
Cardio… Man, it sucks. Plain and simple. None of us like it, yet all of…
“Wow, its day 3 already… In the weirdest way, it feels like its been…
Watch the video below to get access to an exclusive functional hypertrophy training program [for…
Cardio For Fat Loss This article is more than likely the most in-depth AND practically…
Turkey Day is upon us and if you’re as excited as I am, then you’re…
I honestly can’t believe that just over a year ago I was going hard in…
Proper, healthy sleep is critical in our body’s ability to recover from the daily challenges…
The Pursuit of Fulfillment Someone asked me on my IG story Q&A the other day,…
One thing I always hear in the gym that irritates the hell out of me…
Is Flexible or Rigid Dieting Better For Weight Loss? People who use a flexible diet…
Sugar has been scaring us for decades, from the claims of it impacting and being…
“You have power over your mind – not outside events. Realize this, and you will…
The Importance Of Leucine Threshold For Building and Retaining Lean Body Mass Leucine threshold….
Understanding Your Neurotype Table of Contents What is Neurotype Training? Who Should Use Neurotype…
When it comes to fat loss… you shouldn’t “Train for Fat Loss”… You should “Train…
Carbs, carbs, carbs… love them or hate them they’re a topic to discuss because they’re…
Paleo, paleo, paleo… Paleo is everywhere now! But really, what is paleo? Is it even…
How To Use TDEE and BMR Calculator To Lose Weight BMR (Basal Metabolic Rate) and…
This guide is a monstrous piece of content because, as I’ve reflected on my own…
So here’s my take on the “Clean Eating” diet… It can make you fatter, not…
High carb vs. low carb is a seemingly endless debate on my Instagram feed, with…
What is Protein Overfeeding? Protein overfeeding, commonly known as over-eating protein to the everyday individual,…
Plateaus suck. Plain and simple, they suck. You’re losing weight, getting results, and out of…
College is full of beer, parties and cheap microwave dinners and although that may sound…
If people hate, it means you’re winning. When I say hate, I don’t just mean…
Last week I was Resurrected, which technically means being raised up from the dead……
Fad diets do work, at first. And then the results slowly taper off until they…
So many people have a confusion towards carbs and don’t know how to treat…
The 10 Nutrition Commandments. Like I told you on yesterday… I’m bringing you the 10…
Damn, it’s already week 7… I don’t mean “Damn” like it’s ONLY week 7, but…
FULFILLMENT > satisfaction Something I’ve always struggled with is not being satisfied with anything… I…
It’s that time of year again, the Christmas spirit and cheer is here and along…
Fish oil supplements are widely used for their health and wellness benefits. Fish oil is…
Intermittent Fasting is a pretty popular, yet controversial, topic that’s been floating around in the…
Cluster Sets are a training method that has been around for a VERY long period…
Exercise Selection and Programming: Building the Foundation for Effective Training When it comes to training…
The 10 Training Commandments. Full transparency, I stole these from another strength coach (Ben Bruno)….
Many people think being vegan and gaining muscle are oxymorons, they are opposites, you can’t…
What is Body Positivity, Really…? Body positivity… This is an interesting topic. It’s actually a…
The Ultimate Hypertrophy Guide: Top 7 Training Splits For Men To Build Maximum Muscle When…
So many times we, yes I’m including myself, want to add all the little…
Quinoa, an ancient grain originating from the Andean region of South America, has a rich…
Making enough time for fitness seems to be a pretty common roadblock amongst people. In…
“Some races are lost with a 0.05% difference, sometimes less. In a lot of sports,…
When it comes to training there are always some aspects that people leave out or…
The Gardener. What does a gardener and a champion have in common? A Prolific Sense…
Most people do not truly understand what it takes to become successful, I’m yet to…
Nutrition periodization is something that I’ve been passionate about teaching for a long time now….
What do you stand for? No really, don’t just read that… Ask yourself and seriously…
Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT) Training intensity is more than…
The majority of the people I work with, including myself, want to lose body fat….
Pre-workouts are a dime a dozen. If you use your favorite search engine you’ll soon…
“Exactly What To Eat For Breakfast To Get A Leaner Body” Follow These Exact Breakfast…
“You practically live in the gym, Cody. And even when you’re not literally there, you’re…
What is the healthiest way to eat? What is the best way to eat to…
When I reflect back on all that I’ve been through in this lifestyle of…
Why a High-Carb Diet Can Help You Lose Fat Faster For years, low-carb diets have…
Two weeks down…. Only ten more to go. Damn… TEN?! I think time has slowed…
If you’re a movie geek like me, you know exactly what the hero’s journey truly is….
In honor of the one of the greatest hip-hop artists to ever touch the…
“Why on earth would I want to completely remove all that stuff, which I enjoy…
The Recovery Paradigm, something not many talk about – yet 100% of people are affected…
I know the title of this article is a little harsh, blunt and “in your…
Don’t avoid difficulty, accept it. I just started my diet a couple days ago, to…
Seems that in today’s society, specifically the dieting world, you need to be in part…
With the increasing popularity of the topic ‘hormones’ the thyroid gland has also received more…
Depending on what studies you read, you might find that, technically, building muscle while burning…
People often look at training program design and immediately consider periodization – because how can…
Is Your Body A Sports Car? Or A Junk-Yard Cruiser? Would you trade your life…
For the past 6 months, I’ve been infatuated with CrossFit. And when I say CrossFit,…
Strawberries are a sweet, antioxidant-rich fruit that deliver impressive health benefits in every bite. Low…
I get a ton of nutrition questions on a daily basis, but the topic that…
Today I read a story, the kind of story that makes you stop, shut…
I got some unfortunate news for you today…. Every single diet you’ve ever tried, thought…
I developed a framework for our fitness and nutrition coaching that takes our clients through…
Metabolic adaptation has many names. It is referred to as “starvation mode” or “metabolic damage”…
“The Macro Diet”…. Something I hear quite often, people are asking to get on the…
This article is a dive into the science of volume for optimizing hypertrophy. I encourage…
The holidays are a time for friends, family, and yes, lots of good food! But…
How To Turn A Bad Day Around I had a pretty shitty day today. Yesterday,…
“Biofeedback…? What exactly is that and why should I care about it?” Biofeedback – a…
A Beginner’s Guide to Tracking HRV: How Heart Rate Variability Can Unlock Better Training, Recovery,…
Heat vs. Cold Exposure: Comparing the Science Behind Two Powerful Health Interventions Introduction In recent…
ACTION > motivation Pablo Picasso has by far one of the best quotes of all…
The Greats and YOU… Are the same. Here’s some crazy facts for you, to show…
Week 10 is here and for lack of better words… Shit just got real! Actually,…
The 1RM (One Rep Max) Calculator An Introduction To The 1RM Calculator (One Rep Max) …
What is Mobility? If your goal is fat loss, you NEED to incorporate mobility…
“Productivity is never an accident. It is always the commitment to excellence, intelligent planning, and…
1.) Water. I put this as number one because it is obvious but not done…
When someone, i.e. you, wants to decrease their body fat, increase their strength or muscle…
So you want to start exercising and eating “clean,” but where do you start? There…
Sometimes waiting to reach our goal can feel like an eternity, especially when that goal…
Most transformation stories start with a single moment — a breaking point, a realization, or…
SIMPLICITY > complexity. Have you ever noticed that successful people are always telling you to…
You can hear Susie’s whole episode here: When most people begin a weight loss journey,…
The Ultimate Guide to Online Fitness & Nutrition Coaching: Systems, Science, Results. Everything you need…
Introduction: What is Concurrent Training? Concurrent training consists of combining aerobic/anaerobic training (e.g., long distance…
Are you doing everything in your power to be the best you possibly can be?…
Our bodies are remarkable at adapting to different stimuli that we can then manipulate to…
What’s better – Resistance Training or Cardio, ending the debate once and for all The…
When it comes to creating the lean body we all want, the ultimate goal is…
For a printable version of this, for you to keep, click here .
90% of people who come to me expect that they’ll need to do a bunch…
How Stress Impacts Body Composition: The Science and Solutions Stress is a universal experience, yet…
The 3-Phase Periodization Plan for Lasting Fat Loss Success When it comes to fat loss,…
Welcome to our ultimate guide to antioxidants. This is your go-to resource for everything you…
You’ve tried everything in the book, twice, and you still haven’t reached the fitness goal…
A recent study showed that keto doesn’t work like many people once thought it did……
Your Time is Worth More Than Money. I’m the type of person who values his…
“Cheat Meal”… The two most holy words in the diet vocabulary that every single client…
Kale, scientifically known as Brassica oleracea var. acephala, is a leafy green vegetable that has…
Aging healthy, happy and with grace. Isn’t that what everybody wants? Many people think that…
The biggest question I get with this subject is obvious, “Do cheat meals/days actually work?!”….
Almond butter is a creamy, nutrient-dense spread that offers healthy fats, plant-based protein, and essential…
Reverse Dieting… This is a really hot topic right now, but why? What’s the ACTUAL purpose…
At some point in your training, the basics just get boring. Let’s face it. 5×5,…
What is Training Periodization? Periodization is the manipulation of training variables over time to reach…
A “Reverse Diet” is a HOT TOPIC in the nutrition space… and after the article…
You can’t win, if you’re afraid to lose. This actually comes straight out of a…
Fasting before cardio will burn more body fat. Plain and simple, this is just…
You scroll through your Instagram and you read a post which says “Could your hormones…
This article does not contain medical advice. If you are experiencing symptoms of amenorrhea, please…
The biggest question on gluten… Should we avoid it? Or is the media hype on…
First we need to define and differentiate the different kinds of diets you can…
Do High Cortisol Levels Prevent Fat Loss From Occurring? [Research Review] Cortisol is a glucocorticoid…
Salmon, known for its rich flavor and nutritional value, holds a significant place in various…
So here it is, one of the biggest struggles for anyone attempting to lose weight,…
The fear of gaining weight is real. People who have lost a large amount of…
Eliminate These 2 Things In Order To Get Better Results There are TWO very specific…
Olive oil is a staple in Mediterranean diets — prized for its heart-healthy fats, antioxidants,…
What else goes into weight loss besides eating well and exercising? In reality, there are…
Master The Basics. One of the biggest mistakes people make in the gym is overcomplicating…
Patience, Persistence, & Positive People. If there was ever a formula for success… this is…
What Does “Protein Absorption” Mean…? From a nutritional view, absorption describes the passage of nutrients…
Many guys (and even gals) who are into strength training switch off when they hear…
Wow… I have a lot of respect for bodybuilders, bikini and physique competitors. Well, I…
Traveling while in the middle of working towards your fitness goals can be stressful for…
Why Your Stubborn Body Parts Aren’t Growing—And What to Do About It If you’ve been…
The great debate of fitness nutrition has always been Nutrient/Meal Timing. I get so many…
The truth about calculating calories is frustrating, sadly. But as sad as it may be,…
An Introduction To Nutrition for Muscle Growth When we’re thinking about gaining muscle, nutrition plays…
Every detail matters. I’m writing you from my hotel room, here in St. Louis, while…
Fill In Your Email Address Below To Receive Your FREE Downloadable Copy Of This Infographic…
Losing weight fast is a very popular topic in the fitness and nutrition industry….
For many people, weight loss doesn’t begin with motivation — it begins with exhaustion. Exhaustion…
After reading the title your problem wondering, “What in the hell will Boom Boom be…
The body fat set point… Myth or Truth? Such a great topic, also a really controversial…
TRY HARDER. Try harder. Period. And I should just end it here. Because honestly… why…
Cardio is something that most of us avoid, some of us hate, and very few…
Mastering Hybrid Training: Blending Endurance Running and Strength Training for Optimal Strength Gains, Muscle Mass,…
For as long as man has been around people have always said how important sleep…
When I decided to write this article, my first thought was actually just being surprised…
Table of Contents Introduction: Understanding the role of testosterone in muscle growth The science of…
Why you hate Monday. Hating Monday is a sign that you have a lack of…
People want to lose weight as fast as possible, but at some point it becomes…
Everybody see’s all the gimmicks when it comes to fitness and the fads the industry…
Dairy, Dairy, Dairy…. I always hear so damn much talk and questions about it and…
Creatine Monohydrate Dosage: Do Advanced Lifters Need More Than 5 Grams? Most people only need…
I’ve witnessed hip mobility literally save some of my client’s abilities to lift, play sports,…
Gaining – a scary word for most women to hear or even think about, especially…
Blueberries, often regarded as a superfood, have a history that intertwines with both ancient usage…
For years you have been calling people who track their macros, record their food, and…
The New Year is upon us, which means its resolutions time. Many people think it’s…
Gratitude Is MOTIVATION. People are constantly seeking things to motivate them more… You probably do…
Coconut oil is a unique fat source rich in medium-chain triglycerides (MCTs), which your body…
Writing training plans for online clients is not the same as coaching someone in person….
Week 4 has begun! That means I got through the first quarter of the game,…
A lot of people get confused about or over think their cardio/conditioning. This could be…
Your Genetics Aren’t The Reason You’re Stuck (But They Are Your Roadmap) “I just have…
Self Limiting Behaviors. Hey… You or someone you know NEEDS to read this. So please,…
As a reader of my blog, I can assume your goal is to look, perform,…
Intermittent fasting, time restricted eating, carb fasts, water fasts, 24 hour fasts, multi-day fasts… There…
Why an Upper/Lower Training Split Program Works So Well An upper/lower training split program is…
WTF is President’s Day…? Yesterday, one of my employees texted me asking if we had…
The Only Person in Your Way, is YOU. There’s so many of us who want…
Habits and Addictions Are The Same This is crazy, but did you know that less…
Power List. One of the most SIMPLE things you can do to get more shit…
Anyone who is into bodybuilding, or even just training for specific goals and results, knows…
Many people don’t know this, but I was once a fat kid, or as my…
This may be the realist shit I’ve ever written for my blog. I know…
Stop living with “what if’s…. If you ask any person who is over the age…
Five weeks of serious CrossFit action coming at us as we’re only a month away…
The second I finished my “46 Tips to Build More Muscle” blog, I knew I…
Training twice per day, also known as two-a-days, stems from the idea that more is…
Understanding RIR (Reps in Reserve): The Key to Smarter Training and Better Results When it…
So…. It’s Monday…. Another week, but unlike the mass majority of the population… this gets…
There is no such thing as a “perfect diet”… Even though I did record a…
Recovery… The least sexy topic in the industry? The most misunderstood topic in the industry?…
Food fads come and go. An acai bowl one year, hemp hearts the next. Superfoods…
Use Doubt As Fuel, Not Hydroxide. Do you know what hydroxide can do to your…
One of the most underestimated factors in achieving fitness results, which can actually be the…
For many reasons, everybody should aim to train like an athlete. First of all would…
Your Circle Determines Your Growth If you’re a hip-hop fan, you probably know of Nipsey…
Everyone always wants to know, “What’s the absolute best way to burn fat?!” And I…
Have you quit yet? It’s February 1st today… So that means you need to audit…
It’s tough for us to say, but we will all someday be dead. Finished. Non-existent….
Training Intensification Tip Part 2: Inter-set Stretching & Stretch Mediated Hypertrophy Intensification techniques, also known…
First, let’s define hypertrophy and why you may want to strive for it: hy·per·tro·phy /hīˈpərtrəfē/…
Sometimes horrible things, like nightmares, can be a blessing in disguise. I had a nightmare;…
At some point in time, micronutrients became really uncool to consider as an important part…
6 Quotes + 3 Steps To Supercharge Your Monday Today, I need to bring some…
This is a question that I personally have had to ask many clients, even myself…
These past few weekends I have had the opportunity to learn and hang with some…
Research Review #8 Brandon Roberts, Ph.D., CSCS Chief Science Officer Study #1 Title: Wearing of…
I actually couldn’t believe the result when this study came out… But when I really…
Metabolism Myths: 5 Lies That Are Holding You Back From Fat Loss If you’ve ever…
I recently heard a story of a young man; so young he can barely drink…
Sleep… None of us “get enough” and we all want “more hours in the day”……
I’m just over 2 weeks away from my first physique competition and the closer I…
This weekend, I learned the secret to success. Not how the most rapid fat…
What could be a better snack than something high in protein, low in calories, ridiculously…
First and foremost, let’s talk about whom this article is for. Plain and simple, this…