October 13, 2017 Written by Cody McBroom
The 30 Day Men’s Transformation Program
The 30 Day Women’s Transformation Program
→ Customized Nutrition Plan → Tailored Workout Programs → Unlimited Access & Support
Our clients are 95% more likely to reach their goals than people attempting to do so on their own!
If people hate, it means you’re winning. When I say hate, I don’t just mean…
Making enough time for fitness seems to be a pretty common roadblock amongst people. In…
Do High Cortisol Levels Prevent Fat Loss From Occurring? [Research Review] Cortisol is a glucocorticoid…
Meal timing was a HUGE thing in the fitness, health and nutrition industry for a…
The 1RM (One Rep Max) Calculator An Introduction To The 1RM Calculator (One Rep Max) …
Food Addiction: The Science Behind Our Cravings You’ve just polished off a satisfying dinner, but…
Stress is everywhere and within every person out there. Very few people are completely stress…
Strawberries are a sweet, antioxidant-rich fruit that deliver impressive health benefits in every bite. Low…
Table of Contents Introduction: Understanding the role of testosterone in muscle growth The science of…
I got some unfortunate news for you today…. Every single diet you’ve ever tried, thought…
Use Doubt As Fuel, Not Hydroxide. Do you know what hydroxide can do to your…
The supplement industry is MASSIVE. In fact, it’s currently a 36.6 Billion Dollar Industry. Crazy,…
You should love how you look! If you don’t know what copywriting is, it’s the…
Progress is made at the speed of trust. This one BLEW OUR MINDS this week….
So we talked about sleep and why it directly links to your results in the…
Creatine Monohydrate… might just be our favorite supplement. Why? Well, because we can recommend it…
Fad diets do work, at first. And then the results slowly taper off until they…
Todays post is all about the most important question we need to ask ourselves on…
When I reflect back on all that I’ve been through in this lifestyle of…
When fat loss is the goal, cravings can be your worst nightmare… and even when…
Habits and Addictions Are The Same This is crazy, but did you know that less…
What is Body Positivity, Really…? Body positivity… This is an interesting topic. It’s actually a…
Swimsuit. Sun Glasses. Print Airline Tickets. Pack Car. As you go through your vacation to-do…
In honor of the one of the greatest hip-hop artists to ever touch the…
“Productivity is never an accident. It is always the commitment to excellence, intelligent planning, and…
They’re Tools, Not Time Machines! “Tools and time machines…? What the hell are you talking…
After the popularity of my article, “The 10 Diet Commandments”, I decided to bring…
Does Your Body Adapt To NEAT Or Walking, Making Your Step Count Less Effective At…
Cultivate Your Power Tribe. I’m really struggling to find the words for this daily dose……
The second I finished my “46 Tips to Build More Muscle” blog, I knew I…
The key to actually seeing success from a nutrition plan or diet protocol, is individualizing…
Dieting down to get stage lean might be one of the most strict diets on…
“Exactly What To Eat For Breakfast To Get A Leaner Body” Follow These Exact Breakfast…
Every detail matters. I’m writing you from my hotel room, here in St. Louis, while…
THIS IS NOT CLICKBATE! These are REAL foods that men THRIVE off of. I had…
I’ve had many people tell me that I never get mad, I’m always…
Overcoming resistance is success, period. To achieve a result, we need to overcome resistance. And…
Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…
It’s not what you do, it’s how you feel. Maya Angelou has a famous quote,…
Losing weight fast is a very popular topic in the fitness and nutrition industry….
1.) Go Harder – You should be training hard. “Duh Boom Boom”… Yeah, well many…
Macro based diets are pretty common inside of the nutrition world right now (have been…
Ready, Aim, FIRE. Repeat. I’m going to keep this short and sweet today. There is…
Is a carb a carb? Does it matter where we get our macronutrients? Or is…
Training Intensification Tip Part 2: Inter-set Stretching & Stretch Mediated Hypertrophy Intensification techniques, also known…
This is a question that I personally have had to ask many clients, even myself…
Brown Rice: Whole Grain Carb for Fiber, Satiety, and Energy Brown rice is a whole…
The Gardener. What does a gardener and a champion have in common? A Prolific Sense…
These past few weekends I have had the opportunity to learn and hang with some…
The Pursuit of Fulfillment Someone asked me on my IG story Q&A the other day,…
Love posting a status asking what y’all want to read about and getting TONS of…
Fill In Your Email Address Below To Receive Your FREE Downloadable Copy Of This Infographic…
Winner’s Aren’t Afraid To Lose. This actually comes straight out of a Chris Stapleton song,…
As a huge coffee lover, I’ve decided to take some time today to stand my…
“Continuous Improvement” “Embrace Change” “Change for the Better” These are all definitions of the Japanese…
Metabolic adaptation has many names. It is referred to as “starvation mode” or “metabolic damage”…
For a printable version,that you can use at home or on the go to stay…
I actually couldn’t believe the result when this study came out… But when I really…
The great debate of fitness nutrition has always been Nutrient/Meal Timing. I get so many…
They Thought They Took Steroids… This is probably the most remarkable study ever done inside…
A Science-Based Approach To Maximizing Muscle Growth 5 Things To AVOID For Muscle Growth (+…
Maktub – “It Was Written”. This is an Arabic phrase that’s used throughout the book,…
Understanding RIR (Reps in Reserve): The Key to Smarter Training and Better Results When it…
Bananas are a naturally sweet, energy-boosting fruit packed with potassium, vitamin B6, and fast-digesting carbs….
The Best and Worst Ways to Measure Progress in Fitness and Nutrition Tracking progress in…
At some point in time, micronutrients became really uncool to consider as an important part…
What to eat, how much to eat, timing what you eat, and then actually seeing…
Training Intensification Tip Part 1: Supersets Intensification techniques, also known as advanced techniques, are a…
The Complete Guide to Peptides for Fat Loss, Muscle Growth, Hormone Optimization, and Longevity Peptides…
Sauna, ice baths, cryotherapy, steam room, massages… with so many ever increasing recovery methods it…
For as long as man has been around people have always said how important sleep…
This may be the realist shit I’ve ever written for my blog. I know…
Macro’s, Calories, “Clean Eating”, Food Tracking Software, Going Keto, Intermittent Fasting, Paleo… The fitness nutrition…
Cardio vs. Lifting. Which is better for fat loss or improved body composition? As with…
*Note from Brandon: if you want to learn how to interpret research go read each…
If you’re a movie geek like me, you know exactly what the hero’s journey truly is….
How To Use TDEE and BMR Calculator To Lose Weight BMR (Basal Metabolic Rate) and…
Wow… I have a lot of respect for bodybuilders, bikini and physique competitors. Well, I…
Each month I will cover a few of the top research articles on nutrition, training,…
Today, you will learn 5 ways you can burn more fat on a daily basis……
Understanding Your Neurotype Table of Contents What is Neurotype Training? Who Should Use Neurotype…
For many reasons, everybody should aim to train like an athlete. First of all would…
You’re reading this because you feel skinny, unathletic, weaker than you should be, or as…
The Top 5 Training Mistakes Killing Your Gains (And What to Do Instead) If you’re…
Reverse Dieting… This is a really hot topic right now, but why? What’s the ACTUAL purpose…
Super-shakes are an awesome addition to almost anyone’s diet and so many people are failing…
Being awesome is to say the least, well its awesome. So in my opinion everyone…
Reverse Dieting is a subject that gets talked about A LOT… and for good reason….
So many people have a confusion towards carbs and don’t know how to treat…
I’m a trainer at a gym (the best gym in state… just sayin’), I am…
Human Optimization is a word that’s thrown around a lot today. Some say it’s being…
Intermittent Fasting… Talk about a dietary can of worms! Typical bodybuilders and “Meat Heads” hate…
Crucial conversations. This is the title of a book (i.e. Crucial Conversations) that I’ve read…
It’s that time of year again, the Christmas spirit and cheer is here and along…
“WHY NOT YOU….?” There’s something about being a human that innately slows you down or…
“Some races are lost with a 0.05% difference, sometimes less. In a lot of sports,…
“The Macro Diet”…. Something I hear quite often, people are asking to get on the…
There is no such thing as a “perfect diet”… Even though I did record a…
Food fads come and go. An acai bowl one year, hemp hearts the next. Superfoods…
Cardio is something that most of us avoid, some of us hate, and very few…
Seems that in today’s society, specifically the dieting world, you need to be in part…
Master The Basics. One of the biggest mistakes people make in the gym is overcomplicating…
Most people do not truly understand what it takes to become successful, I’m yet to…
Exercise Selection and Programming: Building the Foundation for Effective Training When it comes to training…
A “Reverse Diet” is a HOT TOPIC in the nutrition space… and after the article…
Week 7 is complete, week 8 is here and my physique show feels like it…
Most of us are doing many little things throughout the day and week that are…
A Beginner’s Guide to Tracking HRV: How Heart Rate Variability Can Unlock Better Training, Recovery,…
The body fat set point… Myth or Truth? Such a great topic, also a really controversial…
You deserve MORE. I’m going to keep this short and to the point. Whatever you’re…
What is Training Periodization? Periodization is the manipulation of training variables over time to reach…
Salmon, known for its rich flavor and nutritional value, holds a significant place in various…
Quick results are a lie. I’d have you consider that success isn’t an easy game…
# 1 – I’m Ready To Get Fit! But Where Do I Start…? Most people…
Self Limiting Behaviors. Hey… You or someone you know NEEDS to read this. So please,…
Full Body vs. Split Training…? Which is better? This question has been answered by 1,000,000…
Your Time is Worth More Than Money. I’m the type of person who values his…
A lot of people get confused about or over think their cardio/conditioning. This could be…
The Only Person in Your Way, is YOU. There’s so many of us who want…
For a while you could hear the words “broken metabolism” everywhere in the online space….
Low FODMAP Diet? What is that and could it help you get to the bottom…
Almond butter is a creamy, nutrient-dense spread that offers healthy fats, plant-based protein, and essential…
Your efforts need to match your goals. I attended a webinar recently and the speaker…
After reading the title I’m sure your all a bit confused, why would you train…
Eliminate These 2 Things In Order To Get Better Results There are TWO very specific…
Last week I was Resurrected, which technically means being raised up from the dead……
Low Carb Diets… I’m not a fan. Just being honest. Why? Well, let me give…
“SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!” I committed to a handful of habits for…
Training twice per day, also known as two-a-days, stems from the idea that more is…
When it comes to training there are always some aspects that people leave out or…
The Ultimate Guide to Training for a Hyrox Competition Hyrox has quickly become the go-to…
Coach: “Alright! Day 1 starts tomorrow! I got your nutrition prescription as well as a guide…
What could be a better snack then something high in protein, low in calories, easy…
“So what is the best diet?” A question I’ve heard many times and if you…
The 10 Training Commandments. Full transparency, I stole these from another strength coach (Ben Bruno)….
I’m going to dive into the exact process of getting my man shown below, Jeremiah,…
Depending on what studies you read, you might find that, technically, building muscle while burning…
“Biofeedback…? What exactly is that and why should I care about it?” Biofeedback – a…
What is Protein Overfeeding? Protein overfeeding, commonly known as over-eating protein to the everyday individual,…
This is my second time writing this article, to be honest. The first go around…
When you’re on a diet, one of the most annoying things you’re going to come…
For a printable version of this, for you to keep, click here .
The truth about calculating calories is frustrating, sadly. But as sad as it may be,…
Table of Contents What Is A Lean Bulk? What Is Dirty Bulking? Who Should Lean…
Training program design, is a pretty big deal. I mean… it’s LITERALLY the thing that…
How To Get 6-Pack Abs Table of Contents How To Get 6-Pack Abs 1….
What If You Couldn’t Fail…? I was asked this question recently and it literally stopped…
Alcohol… Whether it’s Monday Night Football, summertime BBQ’s, date night with your wife, or just…
Whenever I get questions about supplements it always makes me laugh because it leads to…
“Cheat Meal”… The two most holy words in the diet vocabulary that every single client…
Your Circle Determines Your Growth If you’re a hip-hop fan, you probably know of Nipsey…
I’ve witnessed hip mobility literally save some of my client’s abilities to lift, play sports,…
Goodbye All-or-nothing Mindset, Hello sustainable Weight Loss! Maybe you can relate – You are great…
I was recently interviewed on The OPEX Fitness Podcast [OPEX: Fitness Explained] and it was…
One of the most underestimated factors in achieving fitness results, which can actually be the…
An introduction into weight loss prescription drugs Losing weight can be a journey full of…
When we talk about “Easy Wins” and “Healthy Lifestyle”… We need to discuss routines and…
The 3-Phase Periodization Plan for Lasting Fat Loss Success When it comes to fat loss,…
As a reader of my blog, I can assume your goal is to look, perform,…
Sleep… None of us “get enough” and we all want “more hours in the day”……
Intermittent Fasting is a pretty popular, yet controversial, topic that’s been floating around in the…
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…
Yes, I love weight watchers. And no, this is not a joke. What most people…
Pinch me, I think I’m dreaming!! – The first time I read that I can…
Week 1 is complete! And DAMN…. That was a long week! But the best feeling…
At some point in your training, the basics just get boring. Let’s face it. 5×5,…
Become Your Own Stoic. You ever wonder how stoics and the old famous philosophers became…
ACTION > motivation Pablo Picasso has by far one of the best quotes of all…
Achieving your fitness goals, whether it’s shedding unwanted fat or gaining lean muscle, goes beyond…
There are 4 key parts of health and longevity promotion and today we are discussing…
ACTION → RESULTS → MOTIVATION Want to know how to unlock unlimited motivation…? Take action…
I received a question on instagram the other day that said, “What would be your…
Let’s talk Protein. Highly debated, greatly misunderstood, over-consumed by gym rats, and vastly under-consumed by…
Stubborn Body Fat – AKA Our Biggest Enemy. You know… Spare tire, love handles, hips,…
The Greats and YOU… Are the same. Here’s some crazy facts for you, to show…
So here it is, one of the biggest struggles for anyone attempting to lose weight,…
Many guys (and even gals) who are into strength training switch off when they hear…
Is Your Body A Sports Car? Or A Junk-Yard Cruiser? Would you trade your life…
High carb vs. low carb is a seemingly endless debate on my Instagram feed, with…
The liver is the main organ in charge of detoxification. It constantly “clears out” toxins…
As a fitness and health professional, it is a crucial must to know everything there…
Why Your Stubborn Body Parts Aren’t Growing—And What to Do About It If you’ve been…
Paleo, paleo, paleo… Paleo is everywhere now! But really, what is paleo? Is it even…
To Individualize what you do, is not only the most optimal way to see results;…
Why you hate Monday. Hating Monday is a sign that you have a lack of…
Today is not about a strategy to lose more weight, a new theory on building…
Everyone always wants to know, “What’s the absolute best way to burn fat?!” And I…
I have heard countless times, whether in magazines, from YouTubers, vegans and even health professionals…
My goal with this blog, is to bring all of “The Beginner’s Guide” videos to…
“So, it’s happening to you too? Your metabolism keeps slowing down each and every birthday?” …
So you’re growing a human (or maybe thinking about growing a human) and therefore, you’re…
Have you ever heard the saying, “what gets measured gets improved?” Progress can be measured…
The Intention-Behavior Gap. This is crazy, but did you know that less than 50% of…
When it comes to writing nutrition plans, we at TCM believe that everyone deserves an…
The holidays are a time for friends, family, and yes, lots of good food! But…
Damn, it’s already week 7… I don’t mean “Damn” like it’s ONLY week 7, but…
We covered probiotics a few weeks ago, which just barely scratched the surface of gut…
Cluster Sets are a training method that has been around for a VERY long period…
First we need to define and differentiate the different kinds of diets you can follow…
That’s a question I get quite often inside of our coaching practice and rightfully so,…
Stop living with “what if’s…. If you ask any person who is over the age…
2 Ways to Make Your Diet Easier & More Successful 1.) TRACK WHAT YOU EAT!…
Why I’m not losing any weight… This is me being totally transparent… And my nutrition…
1.) Start Explosive. Doing something explosive at the beginning of your workout will fire the…
People want to lose weight as fast as possible, but at some point it becomes…
We live in what feels like the peak of a fad diet culture, where media…
Have you ever wondered how some people seem to effortlessly follow through with their workout…
10 Ways To Boost Metabolism & Burn MORE Fat 1.) Drink More Water. – A…
Metabolic Damage [Refeeds, Cheat Meals, Reverse Dieting & How To Utilize Them For Results] So…
Reverse Dieting vs. Recovery Dieting: Which Is Right for You After Fat Loss? Coming off…
What is the repeated bout effect? The repeated bout effect (RBE) occurs when a single…
Warming up for a strength training session is often a boring, yet unbelievably critical, task…
The gift is WITHIN the process… This week we’re hosting a coaching mastermind at the…
Blueberries, often regarded as a superfood, have a history that intertwines with both ancient usage…
90% of people who come to me expect that they’ll need to do a bunch…
Today on my instagram story, I shared this current progress picture of myself… (Top is now, bottom…
Fasting before cardio will burn more body fat. Plain and simple, this is just…
You can’t win, if you’re afraid to lose. This actually comes straight out of a…
I know the title of this article is a little harsh, blunt and “in your…
I think everyone, at least once within his or her training history, has been stuck….
This article does not contain medical advice. If you are experiencing symptoms of amenorrhea, please…
Heading into my first bikini competition I had at least one hundred random questions. Even…
The reason I’m writing this is simple… I kind of hate the supplement industry, to…
I recently heard a story of a young man; so young he can barely drink…
Being in the fitness industry I get a TON of questions about just about everything,…
90% lean ground beef is a great balance between flavor, protein, and lower fat content…
Anyone who is into bodybuilding, or even just training for specific goals and results, knows…
Why Killing Yourself In The Gym Might Be Killing Your Progress (and Wrecking Your Hormones)…
Research Review #8 Brandon Roberts, Ph.D., CSCS Chief Science Officer Study #1 Title: Wearing of…
3 Steps to Building Bigger Glutes: The Ultimate Weekly Glute Training Plan When it comes…
The last 10lbs… It’s like the final put in a golf game. Precision comes into…
Are you Selfish? Or Self-Interested…? Have you ever felt selfish for trying to start something…
You just finished your workout—you’re semi-gassed out, sweating from head to toe, each of your…
Intermittent fasting has been expanding in popularity right now more than ever and tons…
Fat Burning Supplement Stack Table of Contents The Ultimate Fat Burning Supplement Stack Create…
First, let’s define hypertrophy and why you may want to strive for it: hy·per·tro·phy /hīˈpərtrəfē/…
Redirect Your Impatience. My daughter is about to turn 4 next month and she has…
Testosterone is perhaps the most well known and most sought after hormone in the male…
Inflammation is the leading cause of chronic disease in today’s society. Thankfully, there are various…
But what if you gain the weight back…? This is a VERY common question we…
Is it harder for the body to store carbs as fat, than it is to…
Watermelon is 92% water, making it one of the most hydrating foods available. It’s also…
The Correct Way To Diet… Unfortunately, there’s A LOT of bad diet advice out there……
This weekend, I learned the secret to success. Not how the most rapid fat…
One of the biggest mistakes I see in the training world with clients… is training,…
This is not a guide for how to quickly lose 10 pounds of fat, so…
Are you doing everything in your power to be the best you possibly can be?…
MJ, Kobe, Tom Brady… You. Full context here – I don’t like watching sports, AT…
I developed a framework for our fitness and nutrition coaching that takes our clients through…
Today I’ll be doing something a bit different than usual, going to do a…
The majority of the people I work with, including myself, want to lose body fat….
For the past 6 months, I’ve been infatuated with CrossFit. And when I say CrossFit,…
Find Your Low Hanging Fruit. Want to know the easiest way to start losing fat?…
YOLO… There’s something about being a human that innately slows you down or tries to…
Avocados are a creamy, nutrient-dense fruit loaded with heart-healthy fats, fiber, and micronutrients. They’re a…
Sometimes the most important thing in life is to simply just be a good person……
6 Quotes + 3 Steps To Supercharge Your Monday Today, I need to bring some…
Week 4 has begun! That means I got through the first quarter of the game,…
Muscle strains seem to happen at the most inopportune time. They are a common injury…
How To Turn A Bad Day Around I had a pretty shitty day today. Yesterday,…
Patience, Persistence, & Positive People. If there was ever a formula for success… this is…
Cortisol… one of the most feared hormones, also one of the most misunderstood. It’s also…
Injury prevention is something I’ve had many people ask me to write about, and I’ve…
When you think about hunger, what comes to mind? Pain in your abdomen or a…
The 80/10/10 Rule. This is a training principle that I teach many of my clients,…
Olive oil is a staple in Mediterranean diets — prized for its heart-healthy fats, antioxidants,…
Over 15-million google searches tells us that this is one of the most commonly asked…
The human gut, or “The Second Brain” as most are calling it – which makes…
Plateaus suck. Plain and simple, they suck. You’re losing weight, getting results, and out of…
When counting macros, consistency is the name of the game! I’m sure you’ve heard nutrition…
There is no “Best Exercise”, just like there is no “Best Diet”. That’s just 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…
Why You Should Hire An Online Fitness and Nutrition Coach First and foremost, it should…
“Can’t I just eat ‘intuitively’ and lose weight?” I have been asked this too many…
Dairy, Dairy, Dairy…. I always hear so damn much talk and questions about it and…
Have you ever been inspired by someone? I mean like, truly moved and motivated to…
I wrote an email for my subscribers the other day called “White Noise”. It went…
The fear of gaining weight is real. People who have lost a large amount of…
Kale, scientifically known as Brassica oleracea var. acephala, is a leafy green vegetable that has…
Week 10 is here and for lack of better words… Shit just got real! Actually,…
After reading the title your problem wondering, “What in the hell will Boom Boom be…
While there aren’t many supplements we at BBP recommend to clients, protein powder is one…
Almonds: A Healthy On-The-Go Snack Almonds have been cherished throughout history, from ancient civilizations to…
What you will find here today is, in my opinion, the easiest possible diet to…
First and foremost, let’s talk about whom this article is for. Plain and simple, this…
We appear to be going about health and weight loss all wrong. As nutrition coaches,…
This Workout Program (Below) 1.) Ankle, Hip and Thoracic Mobility – 5-10 Min 2a.) DB…
90% of your results boil down to this. I posted on instagram that 90% of…
Travel is a part of life no matter if it’s for work or pleasure, with…
Stop constantly doing these things and your body will drastically change for the better. The…
Many people don’t know this, but I was once a fat kid, or as my…
Be A Leader, Not A Follower. If you’re reading this, it means you want to…
Many people think being vegan and gaining muscle are oxymorons, they are opposites, you can’t…
“Weight regain is generally the rule, with long-term follow up studies indicating that one-third to…
A recent study showed that keto doesn’t work like many people once thought it did……
Today we are going to talk about how you can maximize the effectiveness of your…
Why a High-Carb Diet Can Help You Lose Fat Faster For years, low-carb diets have…
Can you seriously lose 8-10lbs in 6-8 weeks, without destroying your hormones and binge eating…
Artificial sweeteners were created to make food taste better without adding calories. Some of the…
The Recovery Paradigm, something not many talk about – yet 100% of people are affected…
Access, Association, and Accountability. Within the first line of this article, I’ve given you the…
This article is a dive into the science of volume for optimizing hypertrophy. I encourage…
Week 9 people! I got to be honest… I’m addicted to this lifestyle. In other…
People often look at training program design and immediately consider periodization – because how can…
I love this saying above, because I’ve often referred to life as a book….
We’ve talked about periodization a few times prior to this post on the BBP blog,…
I’m going to try and keep this one short and too the point – notice…
Peanut butter is a pantry staple for good reason — it’s packed with healthy fats,…
Intensity… It’s a sexy word in the fitness world. It makes us feel like we’re…
“Wow, its day 3 already… In the weirdest way, it feels like its been…
What else goes into weight loss besides eating well and exercising? In reality, there are…
Cardio… Man, it sucks. Plain and simple. None of us like it, yet all of…
This is a VERY common question we get at TCM (what’s the best workout split?),…
It’s Boring & Un-Sexy… But it WORKS. Have you ever noticed that the strategies, methods,…
What do you stand for? No really, don’t just read that… Ask yourself and seriously…
Watering Your Lawn While It’s Raining. Have you ever heard this analogy? Or even worse,…
What Does “Protein Absorption” Mean…? From a nutritional view, absorption describes the passage of nutrients…
Do you ever read media titles that say things like, “Eat Salmon to burn MORE…
“You have power over your mind – not outside events. Realize this, and you will…
The Art of Developing Consistency: 5 Strategies To Build Unbreakable Consistency In the pursuit of…
Rate of Perceived Exertion (RPE) vs. Percentage Based Training (PBT) Training intensity is more than…
Sometimes waiting to reach our goal can feel like an eternity, especially when that goal…
The biggest question on gluten… Should we avoid it? Or is the media hype on…
Traveling while in the middle of working towards your fitness goals can be stressful for…
Yes, that sounds good, I’ll take some nothing too! We’ve all been there, we’ve all…
LESS THAN 2 WEEKS OUT!!!! Wow…. I think it finally hit me that I will…
Introduction: What is Concurrent Training? Concurrent training consists of combining aerobic/anaerobic training (e.g., long distance…
Your gastrointestinal (GI) tract is a complex organ system that digests food from your mouth…
Do the things I’m going to share with you in this article today, and…
What is Protein Powder Good For? Intense workouts cause damage to our muscles and we…
Caffeine can help you burn fat… But wait it can mess with your adrenal glands……
Just Show Up. Hey. I’ve been sitting here staring at a blank screen for at…
Raspberries: Nutrition, Benefits, and How to Eat More Raspberries are a fiber-packed, antioxidant-rich fruit that…
As many of you probably know, the “Freshman 15” is very real. In fact, the…
Raise your hand if you’ve ever had someone tell you how amazing Intermittent Fasting is? …
Five weeks of serious CrossFit action coming at us as we’re only a month away…
Tune in to what a Day in My Life looks like… We go from my…
The Importance Of Leucine Threshold For Building and Retaining Lean Body Mass Leucine threshold….
Win The Rest of 2022, By Doing This. I think most people fail to reach…
If you’re a business owner, entrepreneur of any kind, intrepreneur on a serious grind for…
Don’t Live With “What If’s” If you ask any person who is over the age…
Turkey Day is upon us and if you’re as excited as I am, then you’re…
College is full of beer, parties and cheap microwave dinners and although that may sound…
Sometimes horrible things, like nightmares, can be a blessing in disguise. I had a nightmare;…
Getting stuck into a dogmatic approach or claiming a “camp” with your nutrition, is dumb….
Repeat After Me… This will be short, not necessarily sweet, and very much to the…
When it comes to increasing muscle mass and getting stronger, there are a number of…
Ok, first of all… “What the hell is periodization?” – Glad you asked: Periodization –…
One of the biggest struggles for me when I started “Dieting”, I hate that word…
Welcome to our ultimate guide to antioxidants. This is your go-to resource for everything you…
Nutrition periodization is something that I’ve been passionate about teaching for a long time now….
I get asked the questions, “If I could recommend one book, what would it be?”…
ALL IN or all out. Now, I rarely recommend an all or nothing mentality… But…
The New Year is upon us, which means its resolutions time. Many people think it’s…
If you take offense, you probably don’t take action Nothing is going to slow you…
When it comes to creating the lean body we all want, the ultimate goal is…
Have you quit yet? It’s February 1st today… So that means you need to audit…
You scroll through your Instagram and you read a post which says “Could your hormones…
Today I am going to start a battle of food! Hopefully I can answer many…
Grass-fed butter is a rich source of saturated fat, fat-soluble vitamins, and conjugated linoleic acid…
Success is how you SEE it. 90% of the results you see are pre-determined based…
One thing I always hear in the gym that irritates the hell out of me…
“A Nutrition Plan For Real People”…. (Podcast Interview with Gene Fox of Hefty To…
If you follow my blog pretty consistently, you’ve probably been noticing that I have been…
The Volume Landmarks The optimal amount of volume is going to be somewhere between the…
Sugar has been scaring us for decades, from the claims of it impacting and being…
For years you have been calling people who track their macros, record their food, and…
How Stress Impacts Body Composition: The Science and Solutions Stress is a universal experience, yet…
Understand Your Pain, Double Your Progress If you don’t know what copywriting is, it’s the…
Organic food…. Is it worth the extra money? Will you get sick and diet if…
“Why on earth would I want to completely remove all that stuff, which I enjoy…
As I’m sitting here on this plane to Vegas for my mentor Luka Hocevar’s fit-business…
Almost 20% of people in Europe and the US work in scheduled shifts (shift work).1…
Fuck mediocrity. Look around. At each area of your life. Your body. Your mind. Your…
So here’s my take on the “Clean Eating” diet… It can make you fatter, not…
Plateaus suck. We’ve all been through them, some of us break through and others don’t….
With the increasing popularity of the topic ‘hormones’ the thyroid gland has also received more…
Recovery… The least sexy topic in the industry? The most misunderstood topic in the industry?…
Intermittent fasting, time restricted eating, carb fasts, water fasts, 24 hour fasts, multi-day fasts… There…
Gratitude Is MOTIVATION. People are constantly seeking things to motivate them more… You probably do…
Quit Chasing The Shiny Red Ball Do you bounce from diet to diet? Or try…
People Who Take Offense, Don’t Take Action Nothing is going to slow you down more…
HIIT vs. LISS: Which Works Best and When To Use Them Introduction A common question…
Fish oil supplements are widely used for their health and wellness benefits. Fish oil is…
When someone, i.e. you, wants to decrease their body fat, increase their strength or muscle…
I’m just over 2 weeks away from my first physique competition and the closer I…
Fatherhood…. WOW IT’S APPROACHING FAST!! Within a week, I will be having my baby. Which…
That’s a bold statement… the world’s GREATEST morning routine. But in all honesty, I truly…
An Introduction To Nutrition for Muscle Growth When we’re thinking about gaining muscle, nutrition plays…
Gaining – a scary word for most women to hear or even think about, especially…
Today my goal is simple and hopefully a quick one… That is to break down,…
Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer *Note from Brandon: if you…
Mastering Hybrid Training: Blending Endurance Running and Strength Training for Optimal Strength Gains, Muscle Mass,…
1.) Don’t Stress, Have Fun! Might seem weird that the first tip for not ruining…
Carbs, carbs, carbs… love them or hate them they’re a topic to discuss because they’re…
Power List. One of the most SIMPLE things you can do to get more shit…
How To Track Macros When Eating At Restaurants Table of Contents How To Track…
So…. It’s Monday…. Another week, but unlike the mass majority of the population… this gets…
Be You, Everyone Else Is Taken. I’m here to tell you that God put you…
Many people question whether or not getting sore after a workout (training session) is a…
Paleo vs. Macros… This debate has and probably will go on for eternity in the nutrition…
When it comes to fat loss… you shouldn’t “Train for Fat Loss”… You should “Train…
CrossFit is an incredibly demanding sport and taxing on the body. A combination of pure…
I honestly can’t believe that just over a year ago I was going hard in…
9 Habits That Increase Dietary Success When it comes to ACTUALLY seeing success from your…
What is the best fat loss diet plan? I always get that question and…
Coconut oil is a unique fat source rich in medium-chain triglycerides (MCTs), which your body…
Introduction Testosterone is a critical hormone that plays a key role in muscle growth, fat…
Quinoa, an ancient grain originating from the Andean region of South America, has a rich…
Self-Made is Made Up. If you’re a hip-hop head (i.e. someone who loves rap music),…
What if I Told You That Science Says Low Carb Diets Suck…? ….for fat loss…
When I decided to write this article, my first thought was actually just being surprised…
Kale, chia seeds, berries… Most of us have heard these and other foods called “Superfoods,”…
So many times we, yes I’m including myself, want to add all the little…
Let’s talk about finishers. First – what exactly IS a finisher? You can’t beat the…
This isn’t your typical “Thanksgiving Survival Guide” nutrition blog that’s going to save you from…
No Fluff, Just Planning + Execution. I’m going to keep this short and sweet today….
Dietary fats are essential to give your body energy and to support cell growth, they…
Our bodies are remarkable at adapting to different stimuli that we can then manipulate to…
What is Mobility? If your goal is fat loss, you NEED to incorporate mobility…
Things that take hard work, scare you quite a bit, push you further and harder…
Today I read a story, the kind of story that makes you stop, shut…
Don’t avoid difficulty, accept it. I just started my diet a couple days ago, to…
Is Flexible or Rigid Dieting Better For Weight Loss? People who use a flexible diet…
Kettlebell workouts are one of the most diverse training modalities out there. Depending on the…
Nobody is Self-Made. We’re here out in Arizona for a team retreat and wow… my…
You’ve probably heard of counting calories, but what about counting your macros? With any nutrition…
The second day of the most eye opening week of my life has arrived and…
Pre-workouts are a dime a dozen. If you use your favorite search engine you’ll soon…
It’s tough for us to say, but we will all someday be dead. Finished. Non-existent….
What is the healthiest way to eat? What is the best way to eat to…
1.) Water. I put this as number one because it is obvious but not done…
FULFILLMENT > satisfaction Something I’ve always struggled with is not being satisfied with anything… I…
The 10 Nutrition Commandments. Like I told you on yesterday… I’m bringing you the 10…
SIMPLICITY > complexity. Have you ever noticed that successful people are always telling you to…
Nutrient Timing – Here’s what you need to know: • Calories in vs. calories out…
Aging healthy, happy and with grace. Isn’t that what everybody wants? Many people think that…
How to Intensify Your Workout: 7 Proven Training Techniques What happens when you feel your…
I am officially six days away from the half way marker of this 12-week journey……
You should love how you look! I saw a picture that was taken of me…
Low back pain is probably one of the most common issues of pain within the…
Every single month, our Chief Science Officer Dr. Brandon Roberts puts together a Research Review…
You’ve tried everything in the book, twice, and you still haven’t reached the fitness goal…
What’s better – Resistance Training or Cardio, ending the debate once and for all The…
I get a ton of nutrition questions on a daily basis, but the topic that…
WTF is President’s Day…? Yesterday, one of my employees texted me asking if we had…
When it comes to training there are so many aspects to think about, especially if…
If you’ve been reading my work for a while, you’ll have realized by now that…
Watch the video below to get access to an exclusive functional hypertrophy training program [for…
Heat vs. Cold Exposure: Comparing the Science Behind Two Powerful Health Interventions Introduction In recent…
“You practically live in the gym, Cody. And even when you’re not literally there, you’re…
Everybody see’s all the gimmicks when it comes to fitness and the fads the industry…
The biggest question I get with this subject is obvious, “Do cheat meals/days actually work?!”….
Proper, healthy sleep is critical in our body’s ability to recover from the daily challenges…
Cardio For Fat Loss This article is more than likely the most in-depth AND practically…
So you want to start exercising and eating “clean,” but where do you start? There…
Do you workout fasted or are you one of those people who absolutely has to…
Following a diet can be hard – psychologically, physiologically, and physically. Meaning, the diet is…