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Yoga For Meatheads (Should Weightlifters Do Yoga?)

August 25, 2020
Written by Lisa Franz

25 minutes

Key takeaways

1

Yoga can help with cardiovascular endurance, stamina, strength, flexibility, power, speed, agility, balance, and coordination, not too mention potential injury prevention.

2

Yoga also provides a highly beneficial mental benefit to calm yourself and create clarity, because it's an active form of meditation - which can also promote better recovery.

3

As a meathead (or general weightlifter), you might not want to do a ton of yoga. But know that a little can go a long way to increase your range of motion in training, promote better blood flow for future muscle growth, and actually create resiliency in your joints for training later on.

Many guys (and even gals) who are into strength training switch off when they hear the four letter word – YOGA

They tend to associate super skinny, hypermobile people, chanting and a bunch of tree-hugging vegans with it.

But little do they know 

  1. that there are many different styles of Yoga and you can really make it fit your personality, time availability and goals
  2. about the multitude of physical and mental benefits they and their training are missing out on!

I might be a female (definitely not vegan and definitely not tree hugging :), but I am a strength training enthusiast just like you and in this blog I want to:

→ Tell you about the benefits Yoga has on at least 4 of the 10 Components of Fitness

→ Why this is going to serve as a form of injury prevention and a performance boost

→ Describe some of the recovery benefits and how Yoga can help you learn to breathe better during your lifts as well

→ Explain how it can also teach you mental perseverance

→ Show you that your excuses are invalid 

→ Go into what kind of Yoga is NOT beneficial before your training and what kind of Yoga is NOT beneficial after your training and why

→ Lay out two easy 5 Minute Yoga sequences 

Going forward I will mostly be referring to Yoga in the sense of fluid Yoga practices like Power Yoga, Hatha Yoga, Ashtanga Yoga etc and less in the sense of more spiritual based Yoga practices like Kundalini Yoga. I will touch on Yin Yoga in the section of mental perseverance and recovery. 

How Yoga benefits your overall Fitness

The 10 Components of Fitness are:

Cardiovascular Endurance: The ability of body systems to gather, process, and deliver oxygen.
Stamina: The ability of body’s systems to process, deliver, store, and utilize energy. (so in other words ‘muscular endurance)
Strength: The ability of a muscular unit, or combination of muscular units, to apply force.
Flexibility: the ability to maximize the range of motion at a given joint.
Power: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time (this means explosive strength).
Speed: The ability to minimize the time cycle of a repeated movement. (not necessarily strength related)
Agility: The ability to minimize transition time from one movement pattern to another.
Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.
Balance: The ability to control the placement of the body’s center of gravity in relation to its support base.
Accuracy: The ability to control movement in a given direction or at a given intensity.

I think you would probably agree straight away that Yoga helps your FLEXIBILITY, so enabling you to maximize range of motion at a given joint. 

Just reading this definition of flexibility shows you that Yoga can help improve your squat position, overhead position, posterior chain length…

Of course the important part is to always access your flexibility in a controlled manner with sufficient strength to move through the movement safely rather than forcing yourself in a position or rather than becoming hyper flexible.

If you have ever practiced or just watched someone do Yoga, you’d likely also agree, that it would help improve BALANCE, so the ability to control the placement of your body’s center of gravity in relation to its support base. Don’t you think that this could also have a positive effect on the balance that you need for any Olympic Lifts, particularly the Snatch? Or maybe for your handstand walk in your next CrossFit Competition, but also for a ‘simple’ Bench Press when you are balancing the Barbell?

Even if to a lesser degree, many Yoga poses certainly also have a positive effect on your Stamina, so your muscular endurance, as well as on your strength, so the ability to apply force. Proper yoga classes also incorporate lot’s of planks, core work, lots of lunge holds, head-/handstands, one legged stances…

Lastly, Yoga also improves coordination. “What arm am I putting with which foot? And how do I twist that leg over to this side??” It might not have a direct transfer to your sport, but you can probably imagine that generally improving your coordination forms certain patterns in your brain that help your overall coordination – in everyday life as well as your training.

Essentially that means no matter your sport – Gymnastics, CrossFit, BodyBuilding, Powerlifting, Olympic Lifting, StrongMan, Obstacle Racing, Running… Yoga is going to help you perform better in your sport in at least a couple of aspects.

The effects on injury prevention and performance

You can probably imagine that having full range of motion (ROM) across your joints can help you grow old in a healthier more independent way (getting up when you fall down, reaching for something on a high shelf…), but you may not realize that going into full ROM also helps prevent injuries now. Training without placing any attention on mobility work leads to tight muscles, smaller range of motion and a compromised power output. We have all seen that person who is so buff, they can’t even scratch his/her own back or bend down to tie their shoes properly. In the long run this is likely to lead to muscular imbalances, and therefore often eventually some sort of structural issues due to overuse in one area and neglect in the other which leads to injuries like slipped discs, failed lifts because of incorrect posture due to limited ROM…

Naturally, if you have full range of motion across your joints you can train your muscles across such. That will not just inevitably lead to better form, but also increased strength. If your ROM is only increasing slowly, but you don’t want to back off from the heavy weights you normally use, I recommend designating one training session per week solely focusing on form and backing off on weight and one training session with a smaller, but controlled ROM like with Box Squats, Floor Press, partial Deadlifts etc.

Remember that it is mostly your ego holding you back from reducing the weights used. You won’t lose a ton of strength by focusing on form more for a little while, on the contrary.

Particularly since Yoga is not just focused on increasing ROM, but on doing so with control and simultaneously building up strength within the deep stabilizing musculature to make sure we do so safely, Yoga will also help your performance in that way. Many people want to deadlift 2-3 times their body weight, but can’t even hold a plank or hollow body for a couple of minutes, yet alone control their body enough to do one legged standing poses like Warrior 3.

We are often afraid to go back to basics when we have been training for a few years. But the truth is that nearly all of us can benefit from placing at least some of our focus on accessing our full range of motion and strengthening the deep musculature, especially in our core, along the spine, the rotator cuff and around our hip girdle.

Yoga as a way to improve your Recovery and Breathing

We all know that if we recover faster we can train more or harder and therefore perform better. 

We also know that we need to relax to recover. Not just physically, but also mentally. Our Central-Nervous-System (CNS) needs to be able to wind down, cortisol needs to come down, we need to get out of that activated fight or flight state that we are so often in in our modern lives (work stress, emotional stress, undereating or eating crappy food, not sleeping enough, high training volume…).

There are three distinct ways in which Yoga can help you get to a state of relaxation:

Switching off your mind from your to-do lists, from rushing from one thing to the next. Simply focusing on being present. Being on your mat (or your gym or living room floor…wherever you are at).

Getting your physical body to relax and bringing down the tonus/tension in your muscles. Even if you practise Power Yoga or more active types of Yoga, each class normally has a part that is focused on winding down and relaxation. There is also almost always a part where certain poses are held for at least 20-30s, sometimes as long as three minutes (as opposed to a flow from one pose to the next). This is particularly the case in Yoga styles like Yin Yoga. How often over the course of your day do you normally take the time just to stay in one (beneficial) position for a couple of minutes, allowing your body to slow down?? Likely not all that frequently.

→ And the last aspect of this is your BREATH.

Yoga and breath work are deeply connected. Almost all classes start with a few minutes of breath work. An example for this is Box Breathing (which is even used in the Military), “fire breathing” or  Wim Hof breathing exercises. But even if there is no designated part focusing on breathing, Yoga teaches you to breathe into your belly, to lean into uncomfortable situations or positions through deep breathing and is also based on the principle to move WITH your breath!

Yoga and Mental Perseverance

Doing uncomfortable things fosters mental perseverance. Any kind of uncomfortable thing. Whether that is taking a cold shower every morning, doing your meal prep even if you don’t want to, having tough conversations that need to be had… or staying in an uncomfortable Yoga position. If you have ever partaken in a Yin Yoga class where stretches are held for up to 3 minutes, you know what I am talking about. But you really don’t need to take it this far. For most people holding a position for 30s, easing off and then going again for another 30s is absolutely enough. I highly recommend reading David Goggins’ book “Can’t hurt me”, which is not about Yoga at all, but rather about Navy Seals Training, Ultra Running, World Records for 1000 Pull-ups, Powerlifting… but basically about building “mental cullesses ”. The theory is to expose yourself to something you find uncomfortable daily/ regularly and thus building up your mental perseverance. 

In addition to that, any kind of introspection, willingness to work on weaknesses or getting to know yourself better during meditation takes will power and self-discipline, which also build mental perseverance. You might regard these sorts of practices as ‘boring, useless and like a waste of time’. And it did to me too, at first.

But meditation is not something that makes you feel awesome straight away. You won’t feel enlightened immediately afterwards. It is a gradual build up that will eventually help you find calmness in the middle of your day. Having inner stillness is not about needing to escape to a super quiet space every time chaos comes up. It means being able to calm the mind in the midst of chaos. But you won’t learn how to do that, how not to freak out if something happens or overreact to a situation, if you don’t practice.

Almost every Yoga class finishes with at least 3-5 minutes of “Savasana”, the corpse pose, so essentially just laying there. The purpose of this is to learn to JUST BE, a colossal challenge for most people. I have been asked so many times “but how do >I think of nothing<?”. But the purpose of meditation is not necessarily to think of ‘nothing’. As mentioned, it is to calm your mind. If thoughts pop up (like ‘what am I going to have for dinner?’ or ‘I need to get out of here to pick up my kids’) acknowledge them and let them drift away, like a cloud in the sky. Focus on your breath if it helps you, take a mental journey through your body and explore how you feel. Use PMR techniques to help you stay focused…

Your excuses are invalid

The most common ‘excuses’ why people don’t do Yoga or any other kind of stretching are:

I don’t have time/ It takes too long

You can see massive improvements over time with as little as 5 -10 minutes a day. A little something every day or at least on every training day, is better than nothing and often actually better for performance than 1 whole hour every week. In the end, as always, it comes down to what you can CONSISTENTLY stick with. Start small and stop overwhelming yourself thinking you need to stretch for 30 minutes every single day. Listen to Stephen Covey’s words “Most of us think we don’t have time to take care of our bodies. What a distorted paradigm! We don’t have time not to! Most practises related to physical health take about 1-2 hours per day at the very most. That is about 6 hours a week with one rest day. That hardly seems an inordinate amount of time considering the tremendous benefits in terms of the impact on the other 162 hours of the week.” (also very highly recommended book “The 7 habits of Highly Effective People”)

It’s not fun/ boring/ not my style

First of all, get over yourself. Most of us did not enjoy working out at first either, then it became a habit. Most of us don’t particularly enjoy meal prep or picking the chicken and veggies on most days when the majority of the population out there consumes pizza, wine and donuts. Most of us don’t think brushing their teeth is an exhilarating thrill, but we still do it, because we are aware of the immense benefits of it. Every new habit is annoying at first, requires work at first, that mental perseverance. So bite the bullet and start somewhere. Make it a new habit by paring it to another habit (like your training), replace a “bad” habit (like watching too much TV) with it (or you could even do some stretches while watching TV :P) or schedule a particular time slot for it every week.

It’s too expensive but I don’t know where to start

The financial part is just plain up an excuse. I am not suggesting you buy a 200$ yoga studio membership. There is SO much free information out there and also some really great reasonably priced classes available. You could start with a free Youtube 10 Minute Morning Yoga session or by trying a full class on DoYogaWithMe. There are also lots of great mobility Apps like ROMWOD where you pay a small subscription fee or maybe your training app contains a mobility program like the “DAILY FLOW” in our Tailored Trainer App.

If you are really completely new to mobility work, but you don’t have the time/don’t want to do your own research on where to start, I would definitely recommend following a structured program whether that is in an App, a class or with a personal trainer. Otherwise you will likely not stay consistent with it. Remember, with any new habit it really pays off not just having the information, but also having some form of accountability (could be through a friend, a coach or a community). You also want to avoid starting in a place that is just way too hard for you and then getting discouraged. So make sure you pick something that suits your level. For example check out THIS 10 minute Yoga sequence for beginners.

My flexibility sucks/ I’d rather lift

Again, get over yourself. Everybody has to start somewhere. Many of us were not able to do a push-up when we first started strength training. Most people feel lost and awkward too when they first set foot in a gym. Most things suck when you are bad at them, so no wonder you would rather go lift. But remember your lifting would get better with you improving your ROM too. So why not do both?

You may be thinking but I have heard stretching before my training is not good for performance and can actually lead to injuries”…

What’s the deal with that?

That brings me to my next point…

→ Not all kinds of Yoga are beneficial BEFORE your training and not all kinds of Yoga are beneficial AFTER your training 

You are completely right, STATIC stretches are NOT ideal BEFORE your training. There is a muscular component to that and a neurological one. So for one, we don’t want to lose tension in your muscles before we even start training. The whole point of a warmup is to activate them and to increase range of motion before your training. That is why you should focus on Poses/ Stretches that keep your muscles engaged if you practise Yoga BEFORE your training, so things like lunge variations, Downward/ Upward Facing Dog, Chair Pose to Forward Fold, Side Plank Variations… Also focus on moving with your breath, so something like “exhale – downward dog, inhale – upward dog” and then cycling through that 3-5 times. This would be a great spinal warm up, that also activates your shoulders, increases ROM in hamstrings and calves and your wrists. More activating Yoga styles like Hatha Yoga, Power Yoga or Ashtanga Yoga follow this kind of scheme. 

The neurological component is why STATIC stretches are not recommended BEFORE your workout, but can be a great way to help you relax AFTER you workout or on a rest day. When we relax into a static stretch and hold this for a number of minutes our CNS winds down too. Of course you don’t want to switch off your CNS before you train, on the contrary you want to activate it, but the quicker you can activate the parasympathetic nervous system AFTER your workout the faster you will start recovering. That means poses like a Cross Body Stretch, Pigeon Pose, Happy Baby Pose, Seated forward folds… all great ways for you to start relaxing AND simultaneously you may also help take some of that tension out of your muscle. Yin Yoga is the style of Yoga that mostly focuses on longer holds but many other classes incorporate static stretches more towards the end of the practice.

You can definitely incorporate these stretches on a rest day as well, just make sure you really listen to your body in regards to how deep you should go into the stretch.

Whether a more active yoga practice is advisable for your rest day or not depends on how fatigued you are from your training sessions. 

A point worth mentioning is BIKRAM/ HOT YOGA. Even though stretches are held for 90s in Bikram Yoga, it is NOT considered a recovery protocol, because the heat itself has a very stressful effect on the body. BIKRAM Yoga counts more as a training session on its own. You may want to consider switching to a style that emphasizes the parathympatic nervous system more to help you recover better and learn to “wind down”. 

Two 5 Minute Yoga sequences to incorporate in your daily training regime

A: 5 Minute Yoga Sequence to do BEFORE your training (activating)

First, before jumping into the sequence, sit in HERO POSE and take 10 deep breaths

→ inhaling deeply into your belly for 4 seconds, holding your breath at the top for 4 seconds, exhaling for 4 seconds, holding at the bottom for 4 seconds

→ accept the discomfort of sitting on your heels

This is known as Box Breathing

1. Cat and Cow Flow

  • Inhale deeply on Cow pose, push through your shoulder blades
  • Exhale deeply into Cat pose, look up
  • Repeat for a total of 10 times
  • Focus on incorporating all vertebrae, shoulder blades, neck and tailbone

2. Child’s Pose to Cobra

  • Exhale deeply into Child’s Pose
  • Inhale deeply into Cobra, look up
  • Repeat for a total of 10 times
  • Focus on lengthening your back, opening and closing your hip fully

3. Downward Facing Dog to Upward Facing Dog

  • Exhale deeply into Downward Facing Dog
  • Inhale deeply when “diving forward”, moving through a push up into Upward Facing, look up
  • Repeat for a total of 10 times
  • Focus on lengthening your posterior chain, including hamstrings and ankles as well as starting to activate your shoulders, wrists and core

4. Lunge with Spinal Twist

  • Step your right foot forward into a High Lunge Position keeping your rear knee off the ground if possible
  • Twist your upper body towards the ceiling and then return to the initial position
  • Inhale as you twist, exhale as you return to “start”
  • Repeat for a total of 10 times, then repeat on the other side
  • Focus on initiating the movement from the lower spine

5. Bottom Squat – Forward Fold  –  Reach

  • Step your other foot forward too, so that you are in your Bottom Squat position
  • Raise your hips as you exhale, while folding your torso forward, finishing in a standing forward fold (bend your knees if you need to)
  • Inhale raise up and reach up to the sky
  • Exhald forward fold again, inhale back down to Bottom Squat
  • Repeat for a total of 5 times
  • Focus: Hip and ankle mobility, length in spine

Start your workout or go about your day 🙂

B: 5 Minute Yoga Sequence to do AFTER your training (relaxing)

1. Pigeon Pose

  • Hold for 30 s each side, every 10 seconds see if you can move deeper into the stretch, focus on your breath
  • The front shin would be at 90 degrees to your torso in an IDEAL scenario. The more of a beginner you are the more you may want to bend that knee and bring the foot towards your groin

2. Frog Pose

  • Hold for 60 seconds, reset after 30 seconds and then see if you can go deeper the seconds time around
  • Focus on your breath, this will be uncomfortable, work on your mental perseverance

3. Happy Baby Pose

  • Hold for 60 seconds, focus on your hips and see how you let go of tension over the course of the minute
  • Work on your breathing, on going inwards, on “meditating” at the same time

4. Supine Spinal Twist

  • Lay down flat on your back
  • Bring your right knee to your chest and then guide the knee over to the left side of your body while keeping your right shoulder on the ground
  • Look over to your right shoulder
  • Let gravity do the work and relax in the position for 30s, then switch sides

5. Child’s pose with wide knees

  • Get into tabletop position, open your knees slightly wider than hip width, then sit your hips back as far as possible, ideally with butt touching your heels (feet flat on the floor)
  • Reach arms out in front of your let your forehead relax on the ground
  • Stay in this position for 1 minute, breathing deeply, getting your torso to melt to the floor, hips to let go of tension and back to lengthen

Hope this was a good way to finish your workout. Go home, enjoy a post-workout meal and go about your day!

I hope after reading about the benefits that Yoga might have on your training and everyday life, you are keen to give it a go! 

If you are already a member of the Tailored Trainer and you want to give the “DAILY FLOW” a go, just let us know in the facebook group :)!


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Written by
Lisa Franz

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Plateaus suck. We’ve all been through them, some of us break through and others don’t….

Nutrition
EPISODE 4: Create Habits, Achieve Results
Lifestyle
EPISODE 4: Create Habits, Achieve Results

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

Lifestyle
[Daily Dose] Become Your Own Stoic.
Daily Dose
[Daily Dose] Become Your Own Stoic.

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

Daily Dose
[FREE NUTRITION COURSE] Learning How To Eat For Results, The Right Way.
Nutrition
[FREE NUTRITION COURSE] Learning How To Eat For Results, The Right Way.

Macro’s, Calories, “Clean Eating”, Food Tracking Software, Going Keto, Intermittent Fasting, Paleo… The fitness nutrition…

Nutrition
The Simplicity Of Success
Nutrition
The Simplicity Of Success

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

Nutrition
50 Science-Backed Anti-Aging Strategies For Life
Lifestyle
50 Science-Backed Anti-Aging Strategies For Life

Aging healthy, happy and with grace. Isn’t that what everybody wants? Many people think that…

Lifestyle
The TRUTH About Meal Timing
Nutrition
The TRUTH About Meal Timing

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

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

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

Lifestyle
5 Tips For More Consistency
Training
5 Tips For More Consistency

  So many times we, yes I’m including myself, want to add all the little…

Training
What SHOULD & SHOULDN’T Run Through Your Mind, On Your Death Bed
Lifestyle
What SHOULD & SHOULDN’T Run Through Your Mind, On Your Death Bed

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

Lifestyle
How To Get Jacked As A Vegan [The Detailed Nutrition Plan For Vegan Lifters]
Nutrition
How To Get Jacked As A Vegan [The Detailed Nutrition Plan For Vegan Lifters]

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

Nutrition
[Daily Dose] 90% of your results boil down to this.
Daily Dose
[Daily Dose] 90% of your results boil down to this.

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

Daily Dose
Is It Healthy To Be A Vegetarian? (Putting Ethics Aside)
Lifestyle
Is It Healthy To Be A Vegetarian? (Putting Ethics Aside)

What is the healthiest way to eat? What is the best way to eat to…

Lifestyle
"Rich is not What you have, it’s Who you have beside you."
Lifestyle
"Rich is not What you have, it’s Who you have beside you."

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

Lifestyle
[Daily Dose] They Thought They Took Steroids…
Daily Dose
[Daily Dose] They Thought They Took Steroids…

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

Daily Dose
7 Reasons Your Diet Is Failing
Nutrition
7 Reasons Your Diet Is Failing

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

Nutrition
Your Gut (The 2nd Brain) Determines Body Fat, Health, Disease and More…
Nutrition
Your Gut (The 2nd Brain) Determines Body Fat, Health, Disease and More…

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

Nutrition
[Daily Dose] Why you hate Monday.
Daily Dose
[Daily Dose] Why you hate Monday.

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

Daily Dose
Intuitive Eating Sounds Great, But What If I Still Want To Lose Weight?
Coaching
Intuitive Eating Sounds Great, But What If I Still Want To Lose Weight?

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

Coaching
"Post College Party Pouch"- Losing Weight After College
Nutrition
"Post College Party Pouch"- Losing Weight After College

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

Nutrition
Should You Do A Bikini Competition?
Coaching
Should You Do A Bikini Competition?

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

Coaching
Body Recomposition (Learn To Burn Fat and Build Muscle, Simultaneously)
guides
Body Recomposition (Learn To Burn Fat and Build Muscle, Simultaneously)

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

guides
The Most Avoided, Neglected, and NEEDED Concept of Training & Nutrition
Nutrition
The Most Avoided, Neglected, and NEEDED Concept of Training & Nutrition

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

Nutrition
Nutrition For Pregnancy [Fueling Your Body Pre, During, & Post Pregnancy]
Nutrition
Nutrition For Pregnancy [Fueling Your Body Pre, During, & Post Pregnancy]

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

Nutrition
The ABSOLUTE Best Way To Burn Fat
Training
The ABSOLUTE Best Way To Burn Fat

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

Training
The Athlete’s Guide To Weight Cutting
Coaching
The Athlete’s Guide To Weight Cutting

This is not a guide for how to quickly lose 10 pounds of fat, so…

Coaching
Sleep = Results Part 2
Lifestyle
Sleep = Results Part 2

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

Lifestyle
11 Things to Step Up Your Diet Game
Nutrition
11 Things to Step Up Your Diet Game

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

Nutrition
3 Key Things That GUARANTEE Results.
Nutrition
3 Key Things That GUARANTEE Results.

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

Nutrition
Finding Clarity & Presence [Day 2 Resurrection Week]
Lifestyle
Finding Clarity & Presence [Day 2 Resurrection Week]

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

Lifestyle
Training in a Hotel or Apartment Gym (VLOG – Complete Workout, Coached Through)
Training
Training in a Hotel or Apartment Gym (VLOG – Complete Workout, Coached Through)

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

Training
[Daily Dose] Understand Your Pain, Double Your Progress
Daily Dose
[Daily Dose] Understand Your Pain, Double Your Progress

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

Daily Dose
[Daily Dose] Maktub – “It Was Written”.
Daily Dose
[Daily Dose] Maktub – “It Was Written”.

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

Daily Dose
3 Exercises That Should NEVER Leave Your Program
Training
3 Exercises That Should NEVER Leave Your Program

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

Training
Your Nutrition Strategy Heading Into The Open
Nutrition
Your Nutrition Strategy Heading Into The Open

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

Nutrition
Podcast Interview on "Hefty To Handsome" – A Nutrition Plan For Real People with Cody Boom Boom McBroom
Coaching
Podcast Interview on "Hefty To Handsome" – A Nutrition Plan For Real People with Cody Boom Boom McBroom

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

Coaching
Get Shredded for Summer! [Free Diet Plan]
Nutrition
Get Shredded for Summer! [Free Diet Plan]

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

Nutrition
Fat-Loss’s Worse Enemy… Stress.
Nutrition
Fat-Loss’s Worse Enemy… Stress.

Plateaus suck. Plain and simple, they suck. You’re losing weight, getting results, and out of…

Nutrition
[Daily Dose] Quick results are a lie.
Daily Dose
[Daily Dose] Quick results are a lie.

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

Daily Dose
The Busy Man’s Fit Guide
Nutrition
The Busy Man’s Fit Guide

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

Nutrition
The Funeral Question
Lifestyle
The Funeral Question

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

Lifestyle
47 Simple Ways To Kick Start Your Fat Loss
Nutrition
47 Simple Ways To Kick Start Your Fat Loss

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

Nutrition
How To Create The Best Training Atmosphere
Training
How To Create The Best Training Atmosphere

When it comes to training there are so many aspects to think about, especially if…

Training
The Stress ≤ Recovery Paradigm
Lifestyle
The Stress ≤ Recovery Paradigm

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

Lifestyle
[Daily Dose] Watering Your Lawn While It’s Raining.
Daily Dose
[Daily Dose] Watering Your Lawn While It’s Raining.

Watering Your Lawn While It’s Raining. Have you ever heard this analogy? Or even worse,…

Daily Dose
Intermittent Fasting – Everything You NEED To Know
Nutrition
Intermittent Fasting – Everything You NEED To Know

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

Nutrition
[PODCAST INTERVIEW] OPEX Fitness: Cody "Boom Boom" McBroom
Coaching
[PODCAST INTERVIEW] OPEX Fitness: Cody "Boom Boom" McBroom

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

Coaching
[Daily Dose] Redirect Your Impatience.
Daily Dose
[Daily Dose] Redirect Your Impatience.

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

Daily Dose
Is Flexible Dieting Good For Weight Loss? IIFYM vs. Meal Plans
Nutrition
Is Flexible Dieting Good For Weight Loss? IIFYM vs. Meal Plans

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

Nutrition
Client Case Study: 8 Months To Get Shredded
Coaching
Client Case Study: 8 Months To Get Shredded

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

Coaching
Your Diets Effect on Hormones & How To Benefit From Them
Nutrition
Your Diets Effect on Hormones & How To Benefit From Them

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

Nutrition
Low Calorie Foods That Fill You Up
guides
Low Calorie Foods That Fill You Up

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

guides
Diet Hopping (How "Chasing The Shiny Red Ball" Is Holding You Back….)
Nutrition
Diet Hopping (How "Chasing The Shiny Red Ball" Is Holding You Back….)

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

Nutrition
The 5 Most Common Things Keeping You Fat
Nutrition
The 5 Most Common Things Keeping You Fat

Stop constantly doing these things and your body will drastically change for the better. The…

Nutrition
Understanding Your Neurotype (Personality Testing For Individualized Results)
Coaching
Understanding Your Neurotype (Personality Testing For Individualized Results)

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

Coaching
Entrepreneur’s NEED To Take Their Health Seriously, More Than Most.
Lifestyle
Entrepreneur’s NEED To Take Their Health Seriously, More Than Most.

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

Lifestyle
50 Science-Backed Anti-Aging Strategies For Life Pt.2
Hormones
50 Science-Backed Anti-Aging Strategies For Life Pt.2

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

Hormones
[VIDEO BLOG] Training To Prevent Injuries
Training
[VIDEO BLOG] Training To Prevent Injuries

One of the biggest mistakes I see in the training world with clients… is training,…

Training
The Mind Muscle Connection: The Key To Better Awareness, Injury Prevention, and Progress
Training
The Mind Muscle Connection: The Key To Better Awareness, Injury Prevention, and Progress

When it comes to increasing muscle mass and getting stronger, there are a number of…

Training
Eliminating Your Cravings, For Good (5 Simple Strategies)
Coaching
Eliminating Your Cravings, For Good (5 Simple Strategies)

When fat loss is the goal, cravings can be your worst nightmare… and even when…

Coaching
Nutritional Periodization For Fat Loss
Nutrition
Nutritional Periodization For Fat Loss

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

Nutrition
3 Step Checklist to Supplementation
Nutrition
3 Step Checklist to Supplementation

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

Nutrition
High Carb vs. Low Carb… Which one is better?
Nutrition
High Carb vs. Low Carb… Which one is better?

Seems that in today’s society, specifically the dieting world, you need to be in part…

Nutrition
[VIDEO BLOG] Strength Training For Fat Loss
Training
[VIDEO BLOG] Strength Training For Fat Loss

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

Training
The Best Diet Plan… [Ketogenic? Intermittent Fasting? Carb Cycling?]
Nutrition
The Best Diet Plan… [Ketogenic? Intermittent Fasting? Carb Cycling?]

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

Nutrition
January Research Review: Measuring Training Performance With A Mask (COVID) and RPE/RIR’s Effectiveness
Science
January Research Review: Measuring Training Performance With A Mask (COVID) and RPE/RIR’s Effectiveness

Research Review #8 Brandon Roberts, Ph.D., CSCS Chief Science Officer Study #1  Title: Wearing of…

Science
Downhill Metabolisms [What Actually Happens When We Diet]
Nutrition
Downhill Metabolisms [What Actually Happens When We Diet]

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

Nutrition
Cortisol – The Double Edged Sword of Fat Loss and Muscle Growth
Physiology
Cortisol – The Double Edged Sword of Fat Loss and Muscle Growth

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

Physiology
7 Things Killing Your Testosterone [AND The Solutions]
Physiology
7 Things Killing Your Testosterone [AND The Solutions]

Fill In Your Email Address Below To Receive Your FREE Downloadable Copy Of This Infographic…

Physiology
[VIDEO BLOG] The Purpose of Reverse Dieting
Nutrition
[VIDEO BLOG] The Purpose of Reverse Dieting

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

Nutrition
EPISODE 10: Monster Mentality
Nutrition
EPISODE 10: Monster Mentality

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

Nutrition
17 Diet Lies’ They Told You, And You Believed.
Nutrition
17 Diet Lies’ They Told You, And You Believed.

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

Nutrition
Intermittent Fasting and Time Restricted Feeding [Magic or Myth?]
Nutrition
Intermittent Fasting and Time Restricted Feeding [Magic or Myth?]

Raise your hand if you’ve ever had someone tell you how amazing Intermittent Fasting is? …

Nutrition
The "Handful" Diet
Nutrition
The "Handful" Diet

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

Nutrition
[Daily Dose] ALL IN or all out.
Daily Dose
[Daily Dose] ALL IN or all out.

ALL IN or all out. Now, I rarely recommend an all or nothing mentality… But…

Daily Dose
Overfeeding and Weight Gain (What Science Says About Our Metabolic Processes)
Nutrition
Overfeeding and Weight Gain (What Science Says About Our Metabolic Processes)

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

Nutrition
The Definitive Guide To Thyroid Health
guides
The Definitive Guide To Thyroid Health

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

guides
How To Track Macros When Eating At Restaurants
guides
How To Track Macros When Eating At Restaurants

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

guides
How Your Intensity Determines Your Results
Training
How Your Intensity Determines Your Results

Intensity… It’s a sexy word in the fitness world. It makes us feel like we’re…

Training
Mini Cuts… Secret To Fast Tracking Your Results? Or All Hype?
Nutrition
Mini Cuts… Secret To Fast Tracking Your Results? Or All Hype?

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

Nutrition
Navigating Through The Holidays (Realistic Holiday Health Outcomes)
Lifestyle
Navigating Through The Holidays (Realistic Holiday Health Outcomes)

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

Lifestyle
Nutrition

10 Ways To Boost Metabolism & Burn MORE Fat 1.) Drink More Water. – A…

Nutrition
[Daily Dose] Just Show Up.
Daily Dose
[Daily Dose] Just Show Up.

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

Daily Dose
[Daily Dose] Gratitude Is MOTIVATION.
Daily Dose
[Daily Dose] Gratitude Is MOTIVATION.

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

Daily Dose
Take Advantage of Our Personal Trainer App with These 13 Tips
Training
Take Advantage of Our Personal Trainer App with These 13 Tips

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

Training
[Daily Dose] Your efforts need to match your goals.
Daily Dose
[Daily Dose] Your efforts need to match your goals.

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

Daily Dose
How To Change Your Behaviors and Lose More Weight
Nutrition
How To Change Your Behaviors and Lose More Weight

We appear to be going about health and weight loss all wrong. As nutrition coaches,…

Nutrition
How To Get 6-Pack Abs (3-Step Guide To A Shredded Core)
guides
How To Get 6-Pack Abs (3-Step Guide To A Shredded Core)

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

guides
Do you Eat TOO Much Protein? or Not Enough?
Nutrition
Do you Eat TOO Much Protein? or Not Enough?

Love posting a status asking what y’all want to read about and getting TONS of…

Nutrition
[Daily Dose] Winners Arent Afraid To Lose
Daily Dose
[Daily Dose] Winners Arent Afraid To Lose

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

Daily Dose
"Eating Organic" – All Hype? Or Vital For Health?
Nutrition
"Eating Organic" – All Hype? Or Vital For Health?

Organic food…. Is it worth the extra money? Will you get sick and diet if…

Nutrition
Boom-Boom’s Protein Balls [Recipe + Macros]
Nutrition
Boom-Boom’s Protein Balls [Recipe + Macros]

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

Nutrition
12 Reasons Strength Training Trumps Cardio
Training
12 Reasons Strength Training Trumps Cardio

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

Training
The G-Flux Theory: Eat More, Move More, Burn More…?
Nutrition
The G-Flux Theory: Eat More, Move More, Burn More…?

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

Nutrition
[Daily Dose] Power List.
Daily Dose
[Daily Dose] Power List.

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

Daily Dose
[Daily Dose] YOLO…
Daily Dose
[Daily Dose] YOLO…

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

Daily Dose
Why You Can’t Keep The Weight Off
Nutrition
Why You Can’t Keep The Weight Off

“Weight regain is generally the rule, with long-term follow up studies indicating that one-third to…

Nutrition
Top Strategies For Mastering Your Meal Prep
Nutrition
Top Strategies For Mastering Your Meal Prep

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

Nutrition
4 Ways To Increase Productivity Towards YOUR Goals
Lifestyle
4 Ways To Increase Productivity Towards YOUR Goals

“Productivity is never an accident. It is always the commitment to excellence, intelligent planning, and…

Lifestyle
Cardio 101 (8 Proven Methods To Upgrade Your Conditioning)
Training
Cardio 101 (8 Proven Methods To Upgrade Your Conditioning)

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

Training
Steps to Success
Lifestyle
Steps to Success

Most people do not truly understand what it takes to become successful, I’m yet to…

Lifestyle
10 Things People Who Stay Lean Year Around Do. (#7 Will Surprise You)
Coaching
10 Things People Who Stay Lean Year Around Do. (#7 Will Surprise You)

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

Coaching
THE GREAT SUGAR DEBATE : Is Sugar Safe? Will it Ruin Results? What is Proven?
Nutrition
THE GREAT SUGAR DEBATE : Is Sugar Safe? Will it Ruin Results? What is Proven?

Sugar has been scaring us for decades, from the claims of it impacting and being…

Nutrition
[Daily Dose] Is Your Body A Sports Car? Or A Junk-Yard Cruiser?
Daily Dose
[Daily Dose] Is Your Body A Sports Car? Or A Junk-Yard Cruiser?

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

Daily Dose
Metabolic Adaptation: Why Dieting Slows Down Your Metabolism & How To Fix It
guides
Metabolic Adaptation: Why Dieting Slows Down Your Metabolism & How To Fix It

Metabolic adaptation has many names. It is referred to as “starvation mode” or “metabolic damage”…

guides
[Daily Dose] Progress is made at the speed of trust.
Daily Dose
[Daily Dose] Progress is made at the speed of trust.

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

Daily Dose
[Daily Dose] No Fluff, Just Planning + Execution.
Daily Dose
[Daily Dose] No Fluff, Just Planning + Execution.

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

Daily Dose
Top 7 Nutrition Mistakes CrossFit Athletes Make
Nutrition
Top 7 Nutrition Mistakes CrossFit Athletes Make

CrossFit is an incredibly demanding sport and taxing on the body. A combination of pure…

Nutrition
Why YOU Should Add Super-Shakes To Your Diet [PLUS 4 Recipes!]
Nutrition
Why YOU Should Add Super-Shakes To Your Diet [PLUS 4 Recipes!]

Super-shakes are an awesome addition to almost anyone’s diet and so many people are failing…

Nutrition
The Complete Guide To Dietary Fats
guides
The Complete Guide To Dietary Fats

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

guides
Resistance. The #1 Thing Holding Us Back.
Coaching
Resistance. The #1 Thing Holding Us Back.

Overcoming resistance is success, period. To achieve a result, we need to overcome resistance. And…

Coaching
The Ultimate Protein Guide
guides
The Ultimate Protein Guide

Let’s talk Protein. Highly debated, greatly misunderstood, over-consumed by gym rats, and vastly under-consumed by…

guides
What I’ve Learned From Setting Targets Too Big
Lifestyle
What I’ve Learned From Setting Targets Too Big

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

Lifestyle
Nutrition For Endurance Athletes (An Evidence Based Approach)
Nutrition
Nutrition For Endurance Athletes (An Evidence Based Approach)

“Some races are lost with a 0.05% difference, sometimes less. In a lot of sports,…

Nutrition
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works
Nutrition
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works

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

Nutrition
Your “Part by Part” Guide To More Muscle, Less Fat.
Training
Your “Part by Part” Guide To More Muscle, Less Fat.

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

Training
3 Steps To Building A Better Butt
Training
3 Steps To Building A Better Butt

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

Training
Clean Eating VS. Tracking Macros
Nutrition
Clean Eating VS. Tracking Macros

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

Nutrition
Body Fat Overshooting (Post Diet Consequences)
Nutrition
Body Fat Overshooting (Post Diet Consequences)

We live in what feels like the peak of a fad diet culture, where media…

Nutrition
The Final Chapter…
Lifestyle
The Final Chapter…

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

Lifestyle
[Daily Dose] Success is how you SEE it.
Daily Dose
[Daily Dose] Success is how you SEE it.

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

Daily Dose
6 Vitamins That Actually Get You Jacked (That You Can Find At Any Grocery Store)
Nutrition
6 Vitamins That Actually Get You Jacked (That You Can Find At Any Grocery Store)

The reason I’m writing this is simple… I kind of hate the supplement industry, to…

Nutrition
FAQ: Tracking Macros (What You Need To Know, Before Tracking Macros)
Nutrition
FAQ: Tracking Macros (What You Need To Know, Before Tracking Macros)

For years you have been calling people who track their macros, record their food, and…

Nutrition
The Secret To Success
Coaching
The Secret To Success

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

Coaching
Nutrition Periodization (The Revised and Simplified Guide)
Nutrition
Nutrition Periodization (The Revised and Simplified Guide)

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

Nutrition
[Daily Dose] MJ, Kobe, Tom Brady… You.
Daily Dose
[Daily Dose] MJ, Kobe, Tom Brady… You.

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

Daily Dose
[Daily Dose] 6 Quotes + 3 Steps To Supercharge Your Monday
Daily Dose
[Daily Dose] 6 Quotes + 3 Steps To Supercharge Your Monday

6 Quotes + 3 Steps To Supercharge Your Monday Today, I need to bring some…

Daily Dose
Cracking The "Carbohydrate Code"
Nutrition
Cracking The "Carbohydrate Code"

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

Nutrition
Make Life Awesome
Lifestyle
Make Life Awesome

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

Lifestyle
EPISODE 6: 5 Steps To Habitual Lifestyle Changes
Lifestyle
EPISODE 6: 5 Steps To Habitual Lifestyle Changes

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

Lifestyle
[Daily Dose] It’s not what you do, it’s how you feel.
Daily Dose
[Daily Dose] It’s not what you do, it’s how you feel.

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

Daily Dose
What Are The Health Benefits To Eating Organ Meat?
Nutrition
What Are The Health Benefits To Eating Organ Meat?

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

Nutrition
Practical Experiences and Applications Of Intermittent Fasting
Nutrition
Practical Experiences and Applications Of Intermittent Fasting

Intermittent fasting, time restricted eating, carb fasts, water fasts, 24 hour fasts, multi-day fasts… There…

Nutrition
[Daily Dose] Self Limiting Behaviors.
Daily Dose
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Self Limiting Behaviors. Hey… You or someone you know NEEDS to read this. So please,…

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The Truth About Gluten
Nutrition
The Truth About Gluten

The biggest question on gluten… Should we avoid it? Or is the media hype on…

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The Liver Detox Diet (Not Your Average ‘Quick Fix’Detox)
Lifestyle
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The liver is the main organ in charge of detoxification. It constantly “clears out” toxins…

Lifestyle
[Daily Dose] Repeat After Me…
Daily Dose
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Repeat After Me… This will be short, not necessarily sweet, and very much to the…

Daily Dose
[Daily Dose] It’s Boring & Un-Sexy… But it WORKS.
Daily Dose
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guides
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You scroll through your Instagram and you read a post which says “Could your hormones…

guides
[Daily Dose] TRY HARDER.
Daily Dose
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TRY HARDER. Try harder. Period. And I should just end it here. Because honestly… why…

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Your Guide To Better Sleep [Why you Need it & How to Optimize it]
guides
Your Guide To Better Sleep [Why you Need it & How to Optimize it]

Proper, healthy sleep is critical in our body’s ability to recover from the daily challenges…

guides
11 Life Changing Facts About Intermittent Fasting
Nutrition
11 Life Changing Facts About Intermittent Fasting

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

Nutrition
[VIDEO] Individualizing Your Calorie Intake
Nutrition
[VIDEO] Individualizing Your Calorie Intake

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

Nutrition
Blue Light Blockers (Benefit or BS?) and Trainings Effect on Sleep: Research Roundup w/ Dr. Brandon Roberts
Science
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Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

Science
[Daily Dose] ACTION > motivation
Daily Dose
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ACTION > motivation Pablo Picasso has by far one of the best quotes of all…

Daily Dose
Why I Love Weight Watchers…
Nutrition
Why I Love Weight Watchers…

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

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[Daily Dose] Fuck mediocrity.
Daily Dose
[Daily Dose] Fuck mediocrity.

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

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guides
Can You Drink Alcohol and Lose Fat?

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

guides
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Nutrition
EPISODE 8: Trust The Process

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

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The Ultimate Fat Burning Supplement Stack (Backed By Science)
Fat Loss
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  Fat Burning Supplement Stack Table of Contents The Ultimate Fat Burning Supplement Stack Create…

Fat Loss
Recovery 101 (Discover What Actually Determines Your Results)
Nutrition
Recovery 101 (Discover What Actually Determines Your Results)

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

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

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

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

Daily Dose
How to Intensify Your Workout: 7 Proven Training Techniques
Training
How to Intensify Your Workout: 7 Proven Training Techniques

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

Training
The 10 Training Commandments
Training
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Training
[Daily Dose] Why I’m not losing any weight…
Daily Dose
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Why I’m not losing any weight… This is me being totally transparent… And my nutrition…

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Research Roundup (Exercise Order and Fast vs. Slow Weight Loss)
Nutrition
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Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

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Biofeedback (The Most Important Metrics You’re Not Tracking)
Nutrition
Biofeedback (The Most Important Metrics You’re Not Tracking)

“Biofeedback…? What exactly is that and why should I care about it?” Biofeedback – a…

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[Daily Dose] Habits and Addictions Are The Same
Daily Dose
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Habits and Addictions Are The Same This is crazy, but did you know that less…

Daily Dose
4 Unique Diet Hacks To Break Your Plateau
Nutrition
4 Unique Diet Hacks To Break Your Plateau

If you’ve been reading my work for a while, you’ll have realized by now that…

Nutrition
Why You Are Fat, Lazy and Tired All The Time.
Lifestyle
Why You Are Fat, Lazy and Tired All The Time.

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

Lifestyle
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

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

Lifestyle
[Daily Dose] Don’t Live With “What If’s”
Daily Dose
[Daily Dose] Don’t Live With “What If’s”

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

Daily Dose
Intermittent Fasting
Nutrition
Intermittent Fasting

  Intermittent fasting has been expanding in popularity right now more than ever and tons…

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13 Things That Make A Perfect Diet
Nutrition
13 Things That Make A Perfect Diet

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

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Training Volume: How Many Sets Per Week is Enough?
Training
Training Volume: How Many Sets Per Week is Enough?

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

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Lower Body Training Session Vlog (Working Around Low-Back Issues)
Training
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  Today I’ll be doing something a bit different than usual, going to do a…

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Prescription Weight Loss Drugs: Potential Risks & Benefits
Nutrition
Prescription Weight Loss Drugs: Potential Risks & Benefits

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

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Stay Fit While Traveling
Lifestyle
Stay Fit While Traveling

Traveling while in the middle of working towards your fitness goals can be stressful for…

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Can I Exercise with a Muscle Strain?
Science
Can I Exercise with a Muscle Strain?

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

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The World’s Greatest Morning Routine (Use This Proven Point System)
guides
The World’s Greatest Morning Routine (Use This Proven Point System)

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

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Your Bikini Competition Crash Course (What-To-Know Before Competing)
Coaching
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Heading into my first bikini competition I had at least one hundred random questions.  Even…

Coaching
[Daily Dose] Eliminate These 2 Things In Order To Get Better Results
Daily Dose
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Eliminate These 2 Things In Order To Get Better Results There are TWO very specific…

Daily Dose
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Nutrition
Successful Intuitive Eating (9 Step System)

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

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Muscle Growth For The Female Lifter
Nutrition
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Gaining – a scary word for most women to hear or even think about, especially…

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8 Ways To Instantly Sleep Better
Lifestyle
8 Ways To Instantly Sleep Better

Sleep… None of us “get enough” and we all want “more hours in the day”……

Lifestyle
[Daily Dose] How To Turn A Bad Day Around
Daily Dose
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How To Turn A Bad Day Around I had a pretty shitty day today. Yesterday,…

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How To Properly Warm Up, For Strength Training
Training
How To Properly Warm Up, For Strength Training

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

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Is a Carb a Carb? Do Nutrients Matter? How much do I need?
Nutrition
Is a Carb a Carb? Do Nutrients Matter? How much do I need?

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

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Are you eating enough?
Nutrition
Are you eating enough?

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

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

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Getting Through The Holidays [Without Ruining Your Progress]
Nutrition
Getting Through The Holidays [Without Ruining Your Progress]

The holidays are a time for friends, family, and yes, lots of good food! But…

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How to Build Lasting Habits, While Breaking The Ones Holding You Back
Lifestyle
How to Build Lasting Habits, While Breaking The Ones Holding You Back

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

Lifestyle
[Daily Dose] WTF is President’s Day…?
Daily Dose
[Daily Dose] WTF is President’s Day…?

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

Daily Dose
[Daily Dose] The gift is WITHIN the process…
Daily Dose
[Daily Dose] The gift is WITHIN the process…

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

Daily Dose
2 Ways to Make Your Diet Easier & More Successful
Nutrition
2 Ways to Make Your Diet Easier & More Successful

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

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[Daily Dose] Your Time is Worth More Than Money.
Daily Dose
[Daily Dose] Your Time is Worth More Than Money.

Your Time is Worth More Than Money. I’m the type of person who values his…

Daily Dose
Nutrient Timing (What The Science Actually Tells Us)
Nutrition
Nutrient Timing (What The Science Actually Tells Us)

Nutrient Timing – Here’s what you need to know: • Calories in vs. calories out…

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10 Ways To Kill Cravings
Nutrition
10 Ways To Kill Cravings

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

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How Low Can You Take Your Calories?
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How Low Can You Take Your Calories?

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

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Are Body Fat Machines Accurate? [Truth About Body Fat Testing]
Coaching
Are Body Fat Machines Accurate? [Truth About Body Fat Testing]

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

Coaching
Fish Oil Supplementation 101
guides
Fish Oil Supplementation 101

Fish oil supplements are widely used for their health and wellness benefits. Fish oil is…

guides
Is Your Metabolism Damaged?
Nutrition
Is Your Metabolism Damaged?

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

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Finding Your Protein Flavor
Nutrition
Finding Your Protein Flavor

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

Nutrition
The 10 Diet Commandments
Nutrition
The 10 Diet Commandments

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

Nutrition
[Daily Dose] Be You, Everyone Else Is Taken.
Daily Dose
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Be You, Everyone Else Is Taken. I’m here to tell you that God put you…

Daily Dose
The Ultimate Guide To Cardio For Fat Loss
Fat Loss
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Cardio For Fat Loss This article is more than likely the most in-depth AND practically…

Fat Loss
[VIDEO BLOG] In Defense Of Rigid Meal Plans…
Nutrition
[VIDEO BLOG] In Defense Of Rigid Meal Plans…

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

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[Daily Dose] “WHY NOT YOU….?”
Daily Dose
[Daily Dose] “WHY NOT YOU….?”

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

Daily Dose
Fast & Efficient Recovery
Training
Fast & Efficient Recovery

When it comes to training there are always some aspects that people leave out or…

Training
Second podcast
Coaching
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Coaching
How To Create The Most Effective Full Body Training Program
guides
How To Create The Most Effective Full Body Training Program

Full Body vs. Split Training…? Which is better? This question has been answered by 1,000,000…

guides
How Paleo Can Excel YOUR Results, Long-Term!
Nutrition
How Paleo Can Excel YOUR Results, Long-Term!

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

Nutrition
Concurrent Training: A Practical Guide, Backed By Science
guides
Concurrent Training: A Practical Guide, Backed By Science

Introduction: What is Concurrent Training? Concurrent training consists of combining aerobic/anaerobic training (e.g., long distance…

guides
5 Ways To Burn MORE Fat Daily
Nutrition
5 Ways To Burn MORE Fat Daily

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

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7 Most Frequently Asked Nutrition Questions
Nutrition
7 Most Frequently Asked Nutrition Questions

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

Nutrition
[Daily Dose] You should love how you look!
Daily Dose
[Daily Dose] You should love how you look!

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

Daily Dose
Artificial Sweeteners: Good or Bad? Diet Help or Danger?
Nutrition
Artificial Sweeteners: Good or Bad? Diet Help or Danger?

Artificial sweeteners were created to make food taste better without adding calories. Some of the…

Nutrition
The Elimination Diet
Nutrition
The Elimination Diet

“Why on earth would I want to completely remove all that stuff, which I enjoy…

Nutrition
KAIZEN
Lifestyle
KAIZEN

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

Lifestyle
What Do YOU Stand For?
Lifestyle
What Do YOU Stand For?

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

Lifestyle
5 Keys To Tracking Macros Successfully
Nutrition
5 Keys To Tracking Macros Successfully

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

Nutrition
38 Tips To Burn MORE Fat
Nutrition
38 Tips To Burn MORE Fat

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

Nutrition
Why Losing Weight Fast Is A Bad Idea.
Nutrition
Why Losing Weight Fast Is A Bad Idea.

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

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The 5 Metrics You MUST Be Measuring
Coaching
The 5 Metrics You MUST Be Measuring

Have you ever heard the saying, “what gets measured gets improved?” Progress can be measured…

Coaching
Why Losing Weight Gets Harder and Harder… [& How To STOP It!]
Lifestyle
Why Losing Weight Gets Harder and Harder… [& How To STOP It!]

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

Lifestyle
The Battle Against Carbs
Nutrition
The Battle Against Carbs

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

Nutrition
How To Count Your Steps For Weight Loss
Science
How To Count Your Steps For Weight Loss

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

Science
The Ultimate Evidence Based Supplement Guide
guides
The Ultimate Evidence Based Supplement Guide

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

guides
Does Training To Failure Maximize Strength and Hypertrophy? [Research Review]
Training
Does Training To Failure Maximize Strength and Hypertrophy? [Research Review]

Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer *Note from Brandon: if you…

Training
Top 3 Most Under-Rated Supplements
Nutrition
Top 3 Most Under-Rated Supplements

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

Nutrition
[Daily Dose] What If You Couldn’t Fail…?
Daily Dose
[Daily Dose] What If You Couldn’t Fail…?

What If You Couldn’t Fail…? I was asked this question recently and it literally stopped…

Daily Dose
7 Steps to a Stress Free Life
Lifestyle
7 Steps to a Stress Free Life

Stress is everywhere and within every person out there. Very few people are completely stress…

Lifestyle
The PMS Cure (Natural Ways To Improve Your Hormones and Your Periods)
Nutrition
The PMS Cure (Natural Ways To Improve Your Hormones and Your Periods)

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

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EPISODE 7: Be Accountable, Become Successful
Nutrition
EPISODE 7: Be Accountable, Become Successful

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

Nutrition
How To Avoid Injury
Training
How To Avoid Injury

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

Training
Sleep = Results
Lifestyle
Sleep = Results

For as long as man has been around people have always said how important sleep…

Lifestyle
How Much Protein Can You Absorb In One Meal?
Nutrition
How Much Protein Can You Absorb In One Meal?

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

Nutrition
The Recovery Guide (What’s Worth Your Time and What’s Not)
Nutrition
The Recovery Guide (What’s Worth Your Time and What’s Not)

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

Nutrition
Probiotics and Fermented Foods (Worth The Hype?)
Nutrition
Probiotics and Fermented Foods (Worth The Hype?)

Your gastrointestinal (GI) tract is a complex organ system that digests food from your mouth…

Nutrition
5 Things I Wish I Knew When Starting My Weightloss Journey
Lifestyle
5 Things I Wish I Knew When Starting My Weightloss Journey

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

Lifestyle
Do Macro-Based Diets Actually Work? (The What, Why, & How of IIFYM)
Nutrition
Do Macro-Based Diets Actually Work? (The What, Why, & How of IIFYM)

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

Nutrition
What Does Your Body Store As Fat Easiest? Carbs vs. Fats
Nutrition
What Does Your Body Store As Fat Easiest? Carbs vs. Fats

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

Nutrition
Opening My Eyes To REAL Life & The REAL Me. [Resurrection Week: Day 1]
Coaching
Opening My Eyes To REAL Life & The REAL Me. [Resurrection Week: Day 1]

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Coaching
Diet Breaks: Defined and Applied
Hormones
Diet Breaks: Defined and Applied

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

Hormones
Does Caffeine HELP or STOP Fat Loss?
Nutrition
Does Caffeine HELP or STOP Fat Loss?

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

Nutrition
The "All or Nothing" Mentality, That Kills Long-Term Progress.
Nutrition
The "All or Nothing" Mentality, That Kills Long-Term Progress.

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

Nutrition
CASE STUDY CLIENT [Breaking The Diet-Rebound Cycle]
Coaching
CASE STUDY CLIENT [Breaking The Diet-Rebound Cycle]

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

Coaching
[Daily Dose] Use Doubt As Fuel, Not Hydroxide.
Daily Dose
[Daily Dose] Use Doubt As Fuel, Not Hydroxide.

Use Doubt As Fuel, Not Hydroxide. Do you know what hydroxide can do to your…

Daily Dose
21 Rep Schemes To End Training Boredom (And Shock New Muscle Growth)
Training
21 Rep Schemes To End Training Boredom (And Shock New Muscle Growth)

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

Training
6 Easy Changes To Kick Start Your Fitness Journey
Lifestyle
6 Easy Changes To Kick Start Your Fitness Journey

So you want to start exercising and eating “clean,” but where do you start? There…

Lifestyle
The Truth About Calorie Calculators
Nutrition
The Truth About Calorie Calculators

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

Nutrition
11 Reasons You Need Fish Oil
Nutrition
11 Reasons You Need Fish Oil

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

Nutrition
A man going trough his rever dieting documents on an iMac
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]
guides
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]

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

guides
Top 3 Micronutrients You Are Missing, Yet Desperately Need
Nutrition
Top 3 Micronutrients You Are Missing, Yet Desperately Need

At some point in time, micronutrients became really uncool to consider as an important part…

Nutrition
13 Bulletproof (Yet Simple) Strategies To Maintain Progress During Vacation
Nutrition
13 Bulletproof (Yet Simple) Strategies To Maintain Progress During Vacation

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

Nutrition
LEAVE A LEGACY, LIVE FOREVER.
Coaching
LEAVE A LEGACY, LIVE FOREVER.

It’s tough for us to say, but we will all someday be dead. Finished. Non-existent….

Coaching
Dad Bod Epidemic (10 Steps To Avoiding The Dad Bod)
Nutrition
Dad Bod Epidemic (10 Steps To Avoiding The Dad Bod)

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

Nutrition
[Daily Dose] FULFILLMENT > satisfaction
Daily Dose
[Daily Dose] FULFILLMENT > satisfaction

FULFILLMENT > satisfaction Something I’ve always struggled with is not being satisfied with anything… I…

Daily Dose
10 Things Most Coaches Won’t Tell You (The Reality Of Fat Loss)
Nutrition
10 Things Most Coaches Won’t Tell You (The Reality Of Fat Loss)

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

Nutrition
Emotional Intelligence, Positivity, Being Present… Happiness.
Lifestyle
Emotional Intelligence, Positivity, Being Present… Happiness.

    I’ve had many people tell me that I never get mad, I’m always…

Lifestyle
7 things you didn’t know about carbs (but need to)
Nutrition
7 things you didn’t know about carbs (but need to)

Carbs, carbs, carbs… love them or hate them they’re a topic to discuss because they’re…

Nutrition