A Day in The Not So Average Life – VLOG Ep.2

Yes, that sounds good, I’ll take some nothing too! We’ve all been there, we’ve all…

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

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

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

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

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

College is full of beer, parties and cheap microwave dinners and although that may sound…

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

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

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

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

Cultivate Your Power Tribe. I’m really struggling to find the words for this daily dose……

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

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

Being in the fitness industry I get a TON of questions about just about everything,…

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

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

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

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

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

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

Does Your Body Adapt To NEAT Or Walking, Making Your Step Count Less Effective At…

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

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

Human Optimization is a word that’s thrown around a lot today. Some say it’s being…

Cortisol… one of the most feared hormones, also one of the most misunderstood. It’s also…

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

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

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

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

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

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

No Fluff, Just Planning + Execution. I’m going to keep this short and sweet today….

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

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

I have heard countless times, whether in magazines, from YouTubers, vegans and even health professionals…

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

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

What is Protein Powder Good For? Intense workouts cause damage to our muscles and we…

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

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

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

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

HIIT vs. LISS: Which Works Best and When To Use Them Introduction A common question…

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

“WHY NOT YOU….?” There’s something about being a human that innately slows you down or…

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

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

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

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

 So we talked about sleep and why it directly links to your results in the…

  Losing weight fast is a very popular topic in the fitness and nutrition industry….

Following a diet can be hard – psychologically, physiologically, and physically. Meaning, the diet is…

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

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

Five weeks of serious CrossFit action coming at us as we’re only a month away…

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

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

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

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

At some point in your training, the basics just get boring. Let’s face it. 5×5,…

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

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

Cluster Sets are a training method that has been around for a VERY long period…

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

  After the popularity of my article, “The 10 Diet Commandments”, I decided to bring…

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

1.) Start Explosive. Doing something explosive at the beginning of your workout will fire the…

So…. It’s Monday…. Another week, but unlike the mass majority of the population… this gets…

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

So here it is, one of the biggest struggles for anyone attempting to lose weight,…

Why you hate Monday. Hating Monday is a sign that you have a lack of…

After reading the title I’m sure your all a bit confused, why would you train…

Food fads come and go. An acai bowl one year, hemp hearts the next. Superfoods…

Training program design, is a pretty big deal. I mean… it’s LITERALLY the thing that…

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

Sometimes waiting to reach our goal can feel like an eternity, especially when that goal…

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

First, let’s define hypertrophy and why you may want to strive for it: hy·per·tro·phy /hīˈpərtrəfē/…

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

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

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

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

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

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

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

Sauna, ice baths, cryotherapy, steam room, massages… with so many ever increasing recovery methods it…

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

Be A Leader, Not A Follower. If you’re reading this, it means you want to…

Week 4 has begun! That means I got through the first quarter of the game,…

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

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

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

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

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

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

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

Do you workout fasted or are you one of those people who absolutely has to…

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

What is Body Positivity, Really…? Body positivity… This is an interesting topic. It’s actually a…

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

Today, you will learn 5 ways you can burn more fat on a daily basis……

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

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

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

    So many people have a confusion towards carbs and don’t know how to treat…

This article is a dive into the science of volume for optimizing hypertrophy. I encourage…

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

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

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

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

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

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

Is a carb a carb? Does it matter where we get our macronutrients? Or is…

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

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

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

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

Damn, it’s already week 7… I don’t mean “Damn” like it’s ONLY week 7, but…

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

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

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

SIMPLICITY > complexity. Have you ever noticed that successful people are always telling you to…

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

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

Understand Your Pain, Double Your Progress If you don’t know what copywriting is, it’s the…

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

An introduction into weight loss prescription drugs Losing weight can be a journey full of…

The Gardener. What does a gardener and a champion have in common? A Prolific Sense…

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

Have you ever wondered how some people seem to effortlessly follow through with their workout…

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

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

First we need to define and differentiate the different kinds of diets you can follow…

Do High Cortisol Levels Prevent Fat Loss From Occurring? [Research Review] Cortisol is a glucocorticoid…

What to eat, how much to eat, timing what you eat, and then actually seeing…

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

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

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

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

  Do the things I’m going to share with you in this article today, and…

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

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

What do you stand for? No really, don’t just read that… Ask yourself and seriously…

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

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

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

  “A Nutrition Plan For Real People”…. (Podcast Interview with Gene Fox of Hefty To…

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

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

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

What is Protein Overfeeding? Protein overfeeding, commonly known as over-eating protein to the everyday individual,…

“Cheat Meal”… The two most holy words in the diet vocabulary that every single client…

After reading the title your problem wondering, “What in the hell will Boom Boom be…

  When I reflect back on all that I’ve been through in this lifestyle of…

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

When it comes to creating the lean body we all want, the ultimate goal is…

“You practically live in the gym, Cody. And even when you’re not literally there, you’re…

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

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

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

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

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

The Recovery Paradigm, something not many talk about – yet 100% of people are affected…

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

If you’re a business owner, entrepreneur of any kind, intrepreneur on a serious grind for…

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

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

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

Week 9 people! I got to be honest… I’m addicted to this lifestyle. In other…

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

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

Your efforts need to match your goals. I attended a webinar recently and the speaker…

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

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

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

It’s Boring & Un-Sexy… But it WORKS. Have you ever noticed that the strategies, methods,…

This is my second time writing this article, to be honest. The first go around…

I’m just over 2 weeks away from my first physique competition and the closer I…

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

There are 4 key parts of health and longevity promotion and today we are discussing…

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

I’m going to dive into the exact process of getting my man shown below, Jeremiah,…

When someone, i.e. you, wants to decrease their body fat, increase their strength or muscle…

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