October 13, 2017 Written by Cody McBroom
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First, let’s define hypertrophy and why you may want to strive for it: hy·per·tro·phy /hīˈpərtrəfē/…
People Who Take Offense, Don’t Take Action Nothing is going to slow you down more…
Intermittent fasting, time restricted eating, carb fasts, water fasts, 24 hour fasts, multi-day fasts… There…
Everyone always wants to know, “What’s the absolute best way to burn fat?!” And I…
Redirect Your Impatience. My daughter is about to turn 4 next month and she has…
Win The Rest of 2022, By Doing This. I think most people fail to reach…
Anyone who is into bodybuilding, or even just training for specific goals and results, knows…
Training program design, is a pretty big deal. I mean… it’s LITERALLY the thing that…
Why Your Stubborn Body Parts Aren’t Growing—And What to Do About It If you’ve been…
After reading the title your problem wondering, “What in the hell will Boom Boom be…
Don’t Live With “What If’s” If you ask any person who is over the age…
The body fat set point… Myth or Truth? Such a great topic, also a really controversial…
Exercise Selection and Programming: Building the Foundation for Effective Training When it comes to training…
Nobody is Self-Made. We’re here out in Arizona for a team retreat and wow… my…
Quinoa, an ancient grain originating from the Andean region of South America, has a rich…
We live in what feels like the peak of a fad diet culture, where media…
When it comes to fat loss… you shouldn’t “Train for Fat Loss”… You should “Train…
Your Circle Determines Your Growth If you’re a hip-hop fan, you probably know of Nipsey…
The 1RM (One Rep Max) Calculator An Introduction To The 1RM Calculator (One Rep Max) …
You can’t win, if you’re afraid to lose. This actually comes straight out of a…
“The Macro Diet”…. Something I hear quite often, people are asking to get on the…
What if I Told You That Science Says Low Carb Diets Suck…? ….for fat loss…
Getting stuck into a dogmatic approach or claiming a “camp” with your nutrition, is dumb….
SIMPLICITY > complexity. Have you ever noticed that successful people are always telling you to…
Eliminate These 2 Things In Order To Get Better Results There are TWO very specific…
So…. It’s Monday…. Another week, but unlike the mass majority of the population… this gets…
You just finished your workout—you’re semi-gassed out, sweating from head to toe, each of your…
What is Protein Powder Good For? Intense workouts cause damage to our muscles and we…
For many reasons, everybody should aim to train like an athlete. First of all would…
No Fluff, Just Planning + Execution. I’m going to keep this short and sweet today….
YOLO… There’s something about being a human that innately slows you down or tries to…
Aging healthy, happy and with grace. Isn’t that what everybody wants? Many people think that…
The Recovery Paradigm, something not many talk about – yet 100% of people are affected…
You’re reading this because you feel skinny, unathletic, weaker than you should be, or as…
Have you ever wondered how some people seem to effortlessly follow through with their workout…
Heat vs. Cold Exposure: Comparing the Science Behind Two Powerful Health Interventions Introduction In recent…
Training Intensification Tip Part 1: Supersets Intensification techniques, also known as advanced techniques, are a…
At some point in your training, the basics just get boring. Let’s face it. 5×5,…
The Only Person in Your Way, is YOU. There’s so many of us who want…
What is Training Periodization? Periodization is the manipulation of training variables over time to reach…
So here it is, one of the biggest struggles for anyone attempting to lose weight,…
Become Your Own Stoic. You ever wonder how stoics and the old famous philosophers became…
Damn, it’s already week 7… I don’t mean “Damn” like it’s ONLY week 7, but…
Can you seriously lose 8-10lbs in 6-8 weeks, without destroying your hormones and binge eating…
This isn’t your typical “Thanksgiving Survival Guide” nutrition blog that’s going to save you from…
Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…
Two weeks down…. Only ten more to go. Damn… TEN?! I think time has slowed…
Sometimes horrible things, like nightmares, can be a blessing in disguise. I had a nightmare;…
Following a diet can be hard – psychologically, physiologically, and physically. Meaning, the diet is…
Yes, I love weight watchers. And no, this is not a joke. What most people…
Why Killing Yourself In The Gym Might Be Killing Your Progress (and Wrecking Your Hormones)…
So you want to start exercising and eating “clean,” but where do you start? There…
Do High Cortisol Levels Prevent Fat Loss From Occurring? [Research Review] Cortisol is a glucocorticoid…
Table of Contents What Is A Lean Bulk? What Is Dirty Bulking? Who Should Lean…
So you’re growing a human (or maybe thinking about growing a human) and therefore, you’re…
I actually couldn’t believe the result when this study came out… But when I really…
Many people question whether or not getting sore after a workout (training session) is a…
MJ, Kobe, Tom Brady… You. Full context here – I don’t like watching sports, AT…
1.) Start Explosive. Doing something explosive at the beginning of your workout will fire the…
“Biofeedback…? What exactly is that and why should I care about it?” Biofeedback – a…
The reason I’m writing this is simple… I kind of hate the supplement industry, to…
There is no “Best Exercise”, just like there is no “Best Diet”. That’s just the…
Fuck mediocrity. Look around. At each area of your life. Your body. Your mind. Your…
Repeat After Me… This will be short, not necessarily sweet, and very much to the…
I’m going to try and keep this one short and too the point – notice…
THIS IS NOT CLICKBATE! These are REAL foods that men THRIVE off of. I had…
Today I’ll be doing something a bit different than usual, going to do a…
What is the healthiest way to eat? What is the best way to eat to…
After reading the title I’m sure your all a bit confused, why would you train…
A Science-Based Approach To Maximizing Muscle Growth 5 Things To AVOID For Muscle Growth (+…
People want to lose weight as fast as possible, but at some point it becomes…
Many people think being vegan and gaining muscle are oxymorons, they are opposites, you can’t…
I’m just over 2 weeks away from my first physique competition and the closer I…
Over 15-million google searches tells us that this is one of the most commonly asked…
The second day of the most eye opening week of my life has arrived and…
Metabolic Damage [Refeeds, Cheat Meals, Reverse Dieting & How To Utilize Them For Results] So…
Week 4 has begun! That means I got through the first quarter of the game,…
Have you ever been inspired by someone? I mean like, truly moved and motivated to…
The gift is WITHIN the process… This week we’re hosting a coaching mastermind at the…
When it comes to training there are so many aspects to think about, especially if…
For years you have been calling people who track their macros, record their food, and…
The human gut, or “The Second Brain” as most are calling it – which makes…
I’ve witnessed hip mobility literally save some of my client’s abilities to lift, play sports,…
When it comes to training there are always some aspects that people leave out or…
You’ve probably heard of counting calories, but what about counting your macros? With any nutrition…
Raise your hand if you’ve ever had someone tell you how amazing Intermittent Fasting is? …
Tune in to what a Day in My Life looks like… We go from my…
The Pursuit of Fulfillment Someone asked me on my IG story Q&A the other day,…
Travel is a part of life no matter if it’s for work or pleasure, with…
My goal with this blog, is to bring all of “The Beginner’s Guide” videos to…
Achieving your fitness goals, whether it’s shedding unwanted fat or gaining lean muscle, goes beyond…
Everybody see’s all the gimmicks when it comes to fitness and the fads the industry…
When someone, i.e. you, wants to decrease their body fat, increase their strength or muscle…
The Greats and YOU… Are the same. Here’s some crazy facts for you, to show…
Have you ever heard the saying, “what gets measured gets improved?” Progress can be measured…
I got some unfortunate news for you today…. Every single diet you’ve ever tried, thought…
ACTION > motivation Pablo Picasso has by far one of the best quotes of all…
“Wow, its day 3 already… In the weirdest way, it feels like its been…
Do you workout fasted or are you one of those people who absolutely has to…
Your efforts need to match your goals. I attended a webinar recently and the speaker…
Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT) Training intensity is more than…
What is Body Positivity, Really…? Body positivity… This is an interesting topic. It’s actually a…
Gratitude Is MOTIVATION. People are constantly seeking things to motivate them more… You probably do…
Injury prevention is something I’ve had many people ask me to write about, and I’ve…
Introduction: What is Concurrent Training? Concurrent training consists of combining aerobic/anaerobic training (e.g., long distance…
Pre-workouts are a dime a dozen. If you use your favorite search engine you’ll soon…
What is the repeated bout effect? The repeated bout effect (RBE) occurs when a single…
Our bodies are remarkable at adapting to different stimuli that we can then manipulate to…
Low Carb Diets… I’m not a fan. Just being honest. Why? Well, let me give…
Table of Contents Introduction: Understanding the role of testosterone in muscle growth The science of…
“Can’t I just eat ‘intuitively’ and lose weight?” I have been asked this too many…
Being awesome is to say the least, well its awesome. So in my opinion everyone…
2 Ways to Make Your Diet Easier & More Successful 1.) TRACK WHAT YOU EAT!…
Caffeine can help you burn fat… But wait it can mess with your adrenal glands……
Power List. One of the most SIMPLE things you can do to get more shit…
This is a question that I personally have had to ask many clients, even myself…
For a printable version of this, for you to keep, click here .
10 Ways To Boost Metabolism & Burn MORE Fat 1.) Drink More Water. – A…
So many people have a confusion towards carbs and don’t know how to treat…
You should love how you look! I saw a picture that was taken of me…
Winner’s Aren’t Afraid To Lose. This actually comes straight out of a Chris Stapleton song,…
When it comes to writing nutrition plans, we at TCM believe that everyone deserves an…
ALL IN or all out. Now, I rarely recommend an all or nothing mentality… But…
Self-Made is Made Up. If you’re a hip-hop head (i.e. someone who loves rap music),…
Understand Your Pain, Double Your Progress If you don’t know what copywriting is, it’s the…
Be A Leader, Not A Follower. If you’re reading this, it means you want to…
Are you doing everything in your power to be the best you possibly can be?…
Let’s talk Protein. Highly debated, greatly misunderstood, over-consumed by gym rats, and vastly under-consumed by…
Testosterone is perhaps the most well known and most sought after hormone in the male…
Quick results are a lie. I’d have you consider that success isn’t an easy game…
“Why on earth would I want to completely remove all that stuff, which I enjoy…
When I decided to write this article, my first thought was actually just being surprised…
“You have power over your mind – not outside events. Realize this, and you will…
As a huge coffee lover, I’ve decided to take some time today to stand my…
# 1 – I’m Ready To Get Fit! But Where Do I Start…? Most people…
Five weeks of serious CrossFit action coming at us as we’re only a month away…
Cultivate Your Power Tribe. I’m really struggling to find the words for this daily dose……
Understanding Your Neurotype Table of Contents What is Neurotype Training? Who Should Use Neurotype…
Is a carb a carb? Does it matter where we get our macronutrients? Or is…
Food fads come and go. An acai bowl one year, hemp hearts the next. Superfoods…
Don’t avoid difficulty, accept it. I just started my diet a couple days ago, to…
“SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!” I committed to a handful of habits for…
An Introduction To Nutrition for Muscle Growth When we’re thinking about gaining muscle, nutrition plays…
That’s a bold statement… the world’s GREATEST morning routine. But in all honesty, I truly…
The truth about calculating calories is frustrating, sadly. But as sad as it may be,…
I think everyone, at least once within his or her training history, has been stuck….
How to Intensify Your Workout: 7 Proven Training Techniques What happens when you feel your…
When it comes to increasing muscle mass and getting stronger, there are a number of…
This Workout Program (Below) 1.) Ankle, Hip and Thoracic Mobility – 5-10 Min 2a.) DB…
The Gardener. What does a gardener and a champion have in common? A Prolific Sense…
1.) Don’t Stress, Have Fun! Might seem weird that the first tip for not ruining…
While there aren’t many supplements we at BBP recommend to clients, protein powder is one…
Fat Burning Supplement Stack Table of Contents The Ultimate Fat Burning Supplement Stack Create…
Ok, first of all… “What the hell is periodization?” – Glad you asked: Periodization –…
I get a ton of nutrition questions on a daily basis, but the topic that…
The majority of the people I work with, including myself, want to lose body fat….
This article does not contain medical advice. If you are experiencing symptoms of amenorrhea, please…
Cardio vs. Lifting. Which is better for fat loss or improved body composition? As with…
For as long as man has been around people have always said how important sleep…
Today I am going to start a battle of food! Hopefully I can answer many…
“Exactly What To Eat For Breakfast To Get A Leaner Body” Follow These Exact Breakfast…
Seems that in today’s society, specifically the dieting world, you need to be in part…
First we need to define and differentiate the different kinds of diets you can follow…
Are you Selfish? Or Self-Interested…? Have you ever felt selfish for trying to start something…
When it comes to creating the lean body we all want, the ultimate goal is…
As a reader of my blog, I can assume your goal is to look, perform,…
What is Protein Overfeeding? Protein overfeeding, commonly known as over-eating protein to the everyday individual,…
This article is a dive into the science of volume for optimizing hypertrophy. I encourage…
As a fitness and health professional, it is a crucial must to know everything there…
“You practically live in the gym, Cody. And even when you’re not literally there, you’re…
I wrote an email for my subscribers the other day called “White Noise”. It went…
The Best and Worst Ways to Measure Progress in Fitness and Nutrition Tracking progress in…
If you’re a business owner, entrepreneur of any kind, intrepreneur on a serious grind for…
What is the best fat loss diet plan? I always get that question and…
Cluster Sets are a training method that has been around for a VERY long period…
Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer *Note from Brandon: if you…
What could be a better snack then something high in protein, low in calories, easy…
Today is not about a strategy to lose more weight, a new theory on building…
I’m a trainer at a gym (the best gym in state… just sayin’), I am…
The Importance Of Leucine Threshold For Building and Retaining Lean Body Mass Leucine threshold….
Mastering Hybrid Training: Blending Endurance Running and Strength Training for Optimal Strength Gains, Muscle Mass,…
1.) Water. I put this as number one because it is obvious but not done…
Today, you will learn 5 ways you can burn more fat on a daily basis……
The Art of Developing Consistency: 5 Strategies To Build Unbreakable Consistency In the pursuit of…
Today we are going to talk about how you can maximize the effectiveness of your…
Most of us are doing many little things throughout the day and week that are…
Full Body vs. Split Training…? Which is better? This question has been answered by 1,000,000…
We’ve talked about periodization a few times prior to this post on the BBP blog,…
I recently heard a story of a young man; so young he can barely drink…
Swimsuit. Sun Glasses. Print Airline Tickets. Pack Car. As you go through your vacation to-do…
ACTION → RESULTS → MOTIVATION Want to know how to unlock unlimited motivation…? Take action…
Traveling while in the middle of working towards your fitness goals can be stressful for…
Kale, scientifically known as Brassica oleracea var. acephala, is a leafy green vegetable that has…
What to eat, how much to eat, timing what you eat, and then actually seeing…
FULFILLMENT > satisfaction Something I’ve always struggled with is not being satisfied with anything… I…
Sauna, ice baths, cryotherapy, steam room, massages… with so many ever increasing recovery methods it…
“WHY NOT YOU….?” There’s something about being a human that innately slows you down or…
Goodbye All-or-nothing Mindset, Hello sustainable Weight Loss! Maybe you can relate – You are great…
Rigid Meal Plans… you know, eating 6 meal s a day out of plastic containers…
For a while you could hear the words “broken metabolism” everywhere in the online space….
Welcome to our ultimate guide to antioxidants. This is your go-to resource for everything you…
*Note from Brandon: if you want to learn how to interpret research go read each…
Many guys (and even gals) who are into strength training switch off when they hear…
How To Get 6-Pack Abs Table of Contents How To Get 6-Pack Abs 1….
Creatine Monohydrate… might just be our favorite supplement. Why? Well, because we can recommend it…
I received a question on instagram the other day that said, “What would be your…
Week 1 is complete! And DAMN…. That was a long week! But the best feeling…
Inflammation is the leading cause of chronic disease in today’s society. Thankfully, there are various…
Things that take hard work, scare you quite a bit, push you further and harder…
How To Use TDEE and BMR Calculator To Lose Weight BMR (Basal Metabolic Rate) and…
They’re Tools, Not Time Machines! “Tools and time machines…? What the hell are you talking…
How To Turn A Bad Day Around I had a pretty shitty day today. Yesterday,…
That’s a question I get quite often inside of our coaching practice and rightfully so,…
Meal timing was a HUGE thing in the fitness, health and nutrition industry for a…
Every detail matters. I’m writing you from my hotel room, here in St. Louis, while…
I honestly can’t believe that just over a year ago I was going hard in…
Low FODMAP Diet? What is that and could it help you get to the bottom…
So here’s my take on the “Clean Eating” diet… It can make you fatter, not…
The supplement industry is MASSIVE. In fact, it’s currently a 36.6 Billion Dollar Industry. Crazy,…
Almost 20% of people in Europe and the US work in scheduled shifts (shift work).1…
When I reflect back on all that I’ve been through in this lifestyle of…
Master The Basics. One of the biggest mistakes people make in the gym is overcomplicating…
It’s Boring & Un-Sexy… But it WORKS. Have you ever noticed that the strategies, methods,…
Sometimes waiting to reach our goal can feel like an eternity, especially when that goal…
Yes, that sounds good, I’ll take some nothing too! We’ve all been there, we’ve all…
Nutrition periodization is something that I’ve been passionate about teaching for a long time now….
Wow… I have a lot of respect for bodybuilders, bikini and physique competitors. Well, I…
Week 7 is complete, week 8 is here and my physique show feels like it…
If you follow my blog pretty consistently, you’ve probably been noticing that I have been…
The 10 Nutrition Commandments. Like I told you on yesterday… I’m bringing you the 10…
Crucial conversations. This is the title of a book (i.e. Crucial Conversations) that I’ve read…
Cardio For Fat Loss This article is more than likely the most in-depth AND practically…
What If You Couldn’t Fail…? I was asked this question recently and it literally stopped…
Fatherhood…. WOW IT’S APPROACHING FAST!! Within a week, I will be having my baby. Which…
Stop constantly doing these things and your body will drastically change for the better. The…
Heading into my first bikini competition I had at least one hundred random questions. Even…
Macro based diets are pretty common inside of the nutrition world right now (have been…
“Continuous Improvement” “Embrace Change” “Change for the Better” These are all definitions of the Japanese…
Success is how you SEE it. 90% of the results you see are pre-determined based…
1.) Go Harder – You should be training hard. “Duh Boom Boom”… Yeah, well many…
Todays post is all about the most important question we need to ask ourselves on…
Fish oil supplements are widely used for their health and wellness benefits. Fish oil is…
Dairy, Dairy, Dairy…. I always hear so damn much talk and questions about it and…
Dieting down to get stage lean might be one of the most strict diets on…
What’s better – Resistance Training or Cardio, ending the debate once and for all The…
TRY HARDER. Try harder. Period. And I should just end it here. Because honestly… why…
Growth must be forced. This is going to be short, to the point, and powerful…
Muscle strains seem to happen at the most inopportune time. They are a common injury…
Each month I will cover a few of the top research articles on nutrition, training,…
When you think about hunger, what comes to mind? Pain in your abdomen or a…
Warming up for a strength training session is often a boring, yet unbelievably critical, task…
Week 10 is here and for lack of better words… Shit just got real! Actually,…
The New Year is upon us, which means its resolutions time. Many people think it’s…
Whenever I get questions about supplements it always makes me laugh because it leads to…
With the increasing popularity of the topic ‘hormones’ the thyroid gland has also received more…
How Stress Impacts Body Composition: The Science and Solutions Stress is a universal experience, yet…
The biggest question I get with this subject is obvious, “Do cheat meals/days actually work?!”….
An introduction into weight loss prescription drugs Losing weight can be a journey full of…
9 Habits That Increase Dietary Success When it comes to ACTUALLY seeing success from your…
Losing weight fast is a very popular topic in the fitness and nutrition industry….
Self Limiting Behaviors. Hey… You or someone you know NEEDS to read this. So please,…
Access, Association, and Accountability. Within the first line of this article, I’ve given you the…
When you’re on a diet, one of the most annoying things you’re going to come…
90% of people who come to me expect that they’ll need to do a bunch…
Intensity… It’s a sexy word in the fitness world. It makes us feel like we’re…
When we talk about “Easy Wins” and “Healthy Lifestyle”… We need to discuss routines and…
Quit Chasing The Shiny Red Ball Do you bounce from diet to diet? Or try…
How To Track Macros When Eating At Restaurants Table of Contents How To Track…
Week 9 people! I got to be honest… I’m addicted to this lifestyle. In other…
Is Flexible or Rigid Dieting Better For Weight Loss? People who use a flexible diet…
So we talked about sleep and why it directly links to your results in the…
The liver is the main organ in charge of detoxification. It constantly “clears out” toxins…
One of the most underestimated factors in achieving fitness results, which can actually be the…
Making enough time for fitness seems to be a pretty common roadblock amongst people. In…
Plateaus suck. Plain and simple, they suck. You’re losing weight, getting results, and out of…
If you’re a movie geek like me, you know exactly what the hero’s journey truly is….
Kale, chia seeds, berries… Most of us have heard these and other foods called “Superfoods,”…
Ready, Aim, FIRE. Repeat. I’m going to keep this short and sweet today. There is…
We appear to be going about health and weight loss all wrong. As nutrition coaches,…
Why you hate Monday. Hating Monday is a sign that you have a lack of…
The Intention-Behavior Gap. This is crazy, but did you know that less than 50% of…
“So, it’s happening to you too? Your metabolism keeps slowing down each and every birthday?” …
A “Reverse Diet” is a HOT TOPIC in the nutrition space… and after the article…
What is Mobility? If your goal is fat loss, you NEED to incorporate mobility…
“Weight regain is generally the rule, with long-term follow up studies indicating that one-third to…
WTF is President’s Day…? Yesterday, one of my employees texted me asking if we had…
As I’m sitting here on this plane to Vegas for my mentor Luka Hocevar’s fit-business…
Training Intensification Tip Part 2: Inter-set Stretching & Stretch Mediated Hypertrophy Intensification techniques, also known…
Love posting a status asking what y’all want to read about and getting TONS of…
Today I read a story, the kind of story that makes you stop, shut…
Carbs, carbs, carbs… love them or hate them they’re a topic to discuss because they’re…
Cortisol… one of the most feared hormones, also one of the most misunderstood. It’s also…
Progress is made at the speed of trust. This one BLEW OUR MINDS this week….
The 10 Training Commandments. Full transparency, I stole these from another strength coach (Ben Bruno)….
Paleo, paleo, paleo… Paleo is everywhere now! But really, what is paleo? Is it even…
Macro’s, Calories, “Clean Eating”, Food Tracking Software, Going Keto, Intermittent Fasting, Paleo… The fitness nutrition…
Almonds: A Healthy On-The-Go Snack Almonds have been cherished throughout history, from ancient civilizations to…
The 80/10/10 Rule. This is a training principle that I teach many of my clients,…
This is my second time writing this article, to be honest. The first go around…
First and foremost, let’s talk about whom this article is for. Plain and simple, this…
I was recently interviewed on The OPEX Fitness Podcast [OPEX: Fitness Explained] and it was…
College is full of beer, parties and cheap microwave dinners and although that may sound…
Sugar has been scaring us for decades, from the claims of it impacting and being…
A recent study showed that keto doesn’t work like many people once thought it did……
Artificial sweeteners were created to make food taste better without adding calories. Some of the…
Today my goal is simple and hopefully a quick one… That is to break down,…
It’s tough for us to say, but we will all someday be dead. Finished. Non-existent….
This is a VERY common question we get at TCM (what’s the best workout split?),…
Organic food…. Is it worth the extra money? Will you get sick and diet if…
“So what is the best diet?” A question I’ve heard many times and if you…
Metabolic adaptation has many names. It is referred to as “starvation mode” or “metabolic damage”…
The Correct Way To Diet… Unfortunately, there’s A LOT of bad diet advice out there……
You’ve tried everything in the book, twice, and you still haven’t reached the fitness goal…
This is not a guide for how to quickly lose 10 pounds of fat, so…
I love this saying above, because I’ve often referred to life as a book….
Reverse Dieting… This is a really hot topic right now, but why? What’s the ACTUAL purpose…
Fasting before cardio will burn more body fat. Plain and simple, this is just…
Maktub – “It Was Written”. This is an Arabic phrase that’s used throughout the book,…
The key to actually seeing success from a nutrition plan or diet protocol, is individualizing…
Research Review #8 Brandon Roberts, Ph.D., CSCS Chief Science Officer Study #1 Title: Wearing of…
People often look at training program design and immediately consider periodization – because how can…
Every single month, our Chief Science Officer Dr. Brandon Roberts puts together a Research Review…
Be You, Everyone Else Is Taken. I’m here to tell you that God put you…
The fear of gaining weight is real. People who have lost a large amount of…
Intermittent fasting has been expanding in popularity right now more than ever and tons…
Plateaus suck. We’ve all been through them, some of us break through and others don’t….
A lot of people get confused about or over think their cardio/conditioning. This could be…
Low back pain is probably one of the most common issues of pain within the…
Is it harder for the body to store carbs as fat, than it is to…
There are 4 key parts of health and longevity promotion and today we are discussing…
Why You Should Hire An Online Fitness and Nutrition Coach First and foremost, it should…
If you’ve been reading my work for a while, you’ll have realized by now that…
In honor of the one of the greatest hip-hop artists to ever touch the…
The Volume Landmarks The optimal amount of volume is going to be somewhere between the…
Gaining – a scary word for most women to hear or even think about, especially…
They Thought They Took Steroids… This is probably the most remarkable study ever done inside…
I’ve had many people tell me that I never get mad, I’m always…
Super-shakes are an awesome addition to almost anyone’s diet and so many people are failing…
Depending on what studies you read, you might find that, technically, building muscle while burning…
The last 10lbs… It’s like the final put in a golf game. Precision comes into…
Intermittent Fasting is a pretty popular, yet controversial, topic that’s been floating around in the…
Have you quit yet? It’s February 1st today… So that means you need to audit…
If people hate, it means you’re winning. When I say hate, I don’t just mean…
Reverse Dieting is a subject that gets talked about A LOT… and for good reason….
Introduction Testosterone is a critical hormone that plays a key role in muscle growth, fat…
Today on my instagram story, I shared this current progress picture of myself… (Top is now, bottom…
“A Nutrition Plan For Real People”…. (Podcast Interview with Gene Fox of Hefty To…
Proper, healthy sleep is critical in our body’s ability to recover from the daily challenges…
It’s not what you do, it’s how you feel. Maya Angelou has a famous quote,…
Use Doubt As Fuel, Not Hydroxide. Do you know what hydroxide can do to your…
Find Your Low Hanging Fruit. Want to know the easiest way to start losing fat?…
Stubborn Body Fat – AKA Our Biggest Enemy. You know… Spare tire, love handles, hips,…
Let’s talk about finishers. First – what exactly IS a finisher? You can’t beat the…
Your gastrointestinal (GI) tract is a complex organ system that digests food from your mouth…
Food Addiction: The Science Behind Our Cravings You’ve just polished off a satisfying dinner, but…
Cardio is something that most of us avoid, some of us hate, and very few…
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3 Steps to Building Bigger Glutes: The Ultimate Weekly Glute Training Plan When it comes…
Intermittent Fasting… Talk about a dietary can of worms! Typical bodybuilders and “Meat Heads” hate…
Paleo vs. Macros… This debate has and probably will go on for eternity in the nutrition…
High carb vs. low carb is a seemingly endless debate on my Instagram feed, with…
Do you ever read media titles that say things like, “Eat Salmon to burn MORE…
90% of your results boil down to this. I posted on instagram that 90% of…
You should love how you look! If you don’t know what copywriting is, it’s the…
The Ultimate Guide to Training for a Hyrox Competition Hyrox has quickly become the go-to…
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I am officially six days away from the half way marker of this 12-week journey……
At some point in time, micronutrients became really uncool to consider as an important part…
Habits and Addictions Are The Same This is crazy, but did you know that less…
One of the biggest mistakes I see in the training world with clients… is training,…
Sometimes the most important thing in life is to simply just be a good person……
Reverse Dieting vs. Recovery Dieting: Which Is Right for You After Fat Loss? Coming off…
Human Optimization is a word that’s thrown around a lot today. Some say it’s being…
Overcoming resistance is success, period. To achieve a result, we need to overcome resistance. And…
When counting macros, consistency is the name of the game! I’m sure you’ve heard nutrition…
For a printable version,that you can use at home or on the go to stay…
“Productivity is never an accident. It is always the commitment to excellence, intelligent planning, and…
Stress is everywhere and within every person out there. Very few people are completely stress…
Is Your Body A Sports Car? Or A Junk-Yard Cruiser? Would you trade your life…
We covered probiotics a few weeks ago, which just barely scratched the surface of gut…
Coach: “Alright! Day 1 starts tomorrow! I got your nutrition prescription as well as a guide…
Patience, Persistence, & Positive People. If there was ever a formula for success… this is…
One of the biggest struggles for me when I started “Dieting”, I hate that word…
Dietary fats are essential to give your body energy and to support cell growth, they…
HIIT vs. LISS: Which Works Best and When To Use Them Introduction A common question…
What else goes into weight loss besides eating well and exercising? In reality, there are…
Turkey Day is upon us and if you’re as excited as I am, then you’re…
Do the things I’m going to share with you in this article today, and…
Fad diets do work, at first. And then the results slowly taper off until they…
Does Your Body Adapt To NEAT Or Walking, Making Your Step Count Less Effective At…
These past few weekends I have had the opportunity to learn and hang with some…
You scroll through your Instagram and you read a post which says “Could your hormones…
What you will find here today is, in my opinion, the easiest possible diet to…
This may be the realist shit I’ve ever written for my blog. I know…
Why a High-Carb Diet Can Help You Lose Fat Faster For years, low-carb diets have…
Last week I was Resurrected, which technically means being raised up from the dead……
I get asked the questions, “If I could recommend one book, what would it be?”…
Watch the video below to get access to an exclusive functional hypertrophy training program [for…
Stop living with “what if’s…. If you ask any person who is over the age…
There is no such thing as a “perfect diet”… Even though I did record a…
Salmon, known for its rich flavor and nutritional value, holds a significant place in various…
“Some races are lost with a 0.05% difference, sometimes less. In a lot of sports,…
I know the title of this article is a little harsh, blunt and “in your…
After the popularity of my article, “The 10 Diet Commandments”, I decided to bring…
Nutrient Timing – Here’s what you need to know: • Calories in vs. calories out…
Why I’m not losing any weight… This is me being totally transparent… And my nutrition…
Kettlebell workouts are one of the most diverse training modalities out there. Depending on the…
The second I finished my “46 Tips to Build More Muscle” blog, I knew I…
Many people don’t know this, but I was once a fat kid, or as my…
You deserve MORE. I’m going to keep this short and to the point. Whatever you’re…
Training twice per day, also known as two-a-days, stems from the idea that more is…
Watering Your Lawn While It’s Raining. Have you ever heard this analogy? Or even worse,…
Pinch me, I think I’m dreaming!! – The first time I read that I can…
When fat loss is the goal, cravings can be your worst nightmare… and even when…
CrossFit is an incredibly demanding sport and taxing on the body. A combination of pure…
One thing I always hear in the gym that irritates the hell out of me…
Your Time is Worth More Than Money. I’m the type of person who values his…
I developed a framework for our fitness and nutrition coaching that takes our clients through…
Being in the fitness industry I get a TON of questions about just about everything,…
So many times we, yes I’m including myself, want to add all the little…
Sleep… None of us “get enough” and we all want “more hours in the day”……
For the past 6 months, I’ve been infatuated with CrossFit. And when I say CrossFit,…
What do you stand for? No really, don’t just read that… Ask yourself and seriously…
As many of you probably know, the “Freshman 15” is very real. In fact, the…
Most people do not truly understand what it takes to become successful, I’m yet to…
I have heard countless times, whether in magazines, from YouTubers, vegans and even health professionals…
What Does “Protein Absorption” Mean…? From a nutritional view, absorption describes the passage of nutrients…
LESS THAN 2 WEEKS OUT!!!! Wow…. I think it finally hit me that I will…
The great debate of fitness nutrition has always been Nutrient/Meal Timing. I get so many…
The biggest question on gluten… Should we avoid it? Or is the media hype on…
This weekend, I learned the secret to success. Not how the most rapid fat…
I’m going to dive into the exact process of getting my man shown below, Jeremiah,…
Just Show Up. Hey. I’ve been sitting here staring at a blank screen for at…
Blueberries, often regarded as a superfood, have a history that intertwines with both ancient usage…
The holidays are a time for friends, family, and yes, lots of good food! But…
Cardio… Man, it sucks. Plain and simple. None of us like it, yet all of…
If you take offense, you probably don’t take action Nothing is going to slow you…
“Cheat Meal”… The two most holy words in the diet vocabulary that every single client…
To Individualize what you do, is not only the most optimal way to see results;…
6 Quotes + 3 Steps To Supercharge Your Monday Today, I need to bring some…
Alcohol… Whether it’s Monday Night Football, summertime BBQ’s, date night with your wife, or just…
But what if you gain the weight back…? This is a VERY common question we…
Recovery… The least sexy topic in the industry? The most misunderstood topic in the industry?…