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

Patience, Persistence, & Positive People. If there was ever a formula for success… this is…

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

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

Don’t avoid difficulty, accept it. I just started my diet a couple days ago, to…

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

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

  How To Track Macros When Eating At Restaurants Table of Contents How To Track…

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

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

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

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

Things that take hard work, scare you quite a bit, push you further and harder…

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

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

Gratitude Is MOTIVATION. People are constantly seeking things to motivate them more… You probably do…

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

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

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

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

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

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

Nobody is Self-Made. We’re here out in Arizona for a team retreat and wow… my…

Master The Basics. One of the biggest mistakes people make in the gym is overcomplicating…

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

Fad diets do work, at first. And then the results slowly taper off until they…

Our bodies are remarkable at adapting to different stimuli that we can then manipulate to…

Everyone always wants to know, “What’s the absolute best way to burn fat?!” And I…

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

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

Quinoa, an ancient grain originating from the Andean region of South America, has a rich…

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

Pinch me, I think I’m dreaming!! – The first time I read that I can…

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

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

Your Circle Determines Your Growth If you’re a hip-hop fan, you probably know of Nipsey…

People want to lose weight as fast as possible, but at some point it becomes…

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

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

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

Don’t Live With “What If’s” If you ask any person who is over the age…

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

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

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

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

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

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

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

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

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

Week 1 is complete! And DAMN…. That was a long week! But the best feeling…

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

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

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

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

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

That’s a question I get quite often inside of our coaching practice and rightfully so,…

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

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

When it comes to writing nutrition plans, we at TCM believe that everyone deserves an…

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

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

Kale, scientifically known as Brassica oleracea var. acephala,  is a leafy green vegetable that has…

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

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

Dietary fats are essential to give your body energy and to support cell growth, they…

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

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

With the increasing popularity of the topic ‘hormones’ the thyroid gland has also received more…

  I love this saying above, because I’ve often referred to life as a book….

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

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

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

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

The liver is the main organ in charge of detoxification. It constantly “clears out” toxins…

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

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

MJ, Kobe, Tom Brady… You. Full context here – I don’t like watching sports, AT…

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

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

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

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

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

This is a VERY common question we get at TCM (what’s the best workout split?),…

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

Fuck mediocrity. Look around. At each area of your life. Your body. Your mind. Your…

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

An Introduction To Nutrition for Muscle Growth When we’re thinking about gaining muscle, nutrition plays…

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

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

The human gut, or “The Second Brain” as most are calling it – which makes…

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

The fear of gaining weight is real. People who have lost a large amount of…

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

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

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

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

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

Access, Association, and Accountability. Within the first line of this article, I’ve given you the…

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

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

Warming up for a strength training session is often a boring, yet unbelievably critical, task…

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

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

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

Maktub – “It Was Written”. This is an Arabic phrase that’s used throughout the book,…

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

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

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

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

  How To Get 6-Pack Abs Table of Contents How To Get 6-Pack Abs 1….

Sometimes the most important thing in life is to simply just be a good person……

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

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

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

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

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

For many reasons, everybody should aim to train like an athlete. First of all would…

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

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

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

Heading into my first bikini competition I had at least one hundred random questions.  Even…

For a while you could hear the words “broken metabolism” everywhere in the online space….

The second I finished my “46 Tips to Build More Muscle” blog, I knew I…

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

Metabolic Damage [Refeeds, Cheat Meals, Reverse Dieting & How To Utilize Them For Results] So…

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

Is Flexible or Rigid Dieting Better For Weight Loss? People who use a flexible diet…

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

Many people think being vegan and gaining muscle are oxymorons, they are opposites, you can’t…

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

The gift is WITHIN the process… This week we’re hosting a coaching mastermind at the…

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

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

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

I got some unfortunate news for you today…. Every single diet you’ve ever tried, thought…

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

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

The body fat set point… Myth or Truth? Such a great topic, also a really controversial…

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

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

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

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

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

Ready, Aim, FIRE. Repeat. I’m going to keep this short and sweet today. There is…

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

Just Show Up. Hey. I’ve been sitting here staring at a blank screen for at…

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

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

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

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

90% of your results boil down to this. I posted on instagram that 90% of…

  Understanding Your Neurotype Table of Contents What is Neurotype Training? Who Should Use Neurotype…

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

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

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

People often look at training program design and immediately consider periodization – because how can…

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

Cardio vs. Lifting.  Which is better for fat loss or improved body composition?  As with…

  What is the best fat loss diet plan? I always get that question and…

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

If you take offense, you probably don’t take action Nothing is going to slow you…

Power List. One of the most SIMPLE things you can do to get more shit…

What is Training Periodization? Periodization is the manipulation of training variables over time to reach…

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

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

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

But what if you gain the weight back…? This is a VERY common question we…

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

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

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

You just finished your workout—you’re semi-gassed out, sweating from head to toe, each of your…

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

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

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

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

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

When I decided to write this article, my first thought was actually just being surprised…

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

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

I honestly can’t believe that just over a year ago I was going hard in…

Ok, first of all… “What the hell is periodization?” – Glad you asked: Periodization –…

The 10 Nutrition Commandments. Like I told you on yesterday… I’m bringing you the 10…

Winner’s Aren’t Afraid To Lose. This actually comes straight out of a Chris Stapleton song,…

Macro based diets are pretty common inside of the nutrition world right now (have been…

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

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

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