Focus on real foods, whole foods, mostly prepared at home if possible. Consume or add as much green vegetables to all your meals, everyday.

Being in this career field of fitness the number one goal on everyone's lips is to lose weight, is that you? if so, I don't think you realize what that means, furthermore, you are thinking about it the wrong way, let me explain. Most fitness goals are set based on the body we'd like to have. Flat stomach, abs showing, defined muscles, thinner thighs and who wouldn't want that? But here is what people forget: There are no guarantee you would meet those goals. Your body and you

Food is heavily tied to our emotions and the saying "having a good relationship with food" holds strongly true. Our view & perception of food is also not created equal, and although we all like to admit to ourselves that our personal relationship with food is a healthy one, it is just not possible, why? Because fundamentally we all have "issues", no one on earth is perfect, and one common way we all deal with say "issues" is to self medicate with food and alcohol! it feels go

​Cheat meal? Cheat day? Cautionary tale? Let's begin by defining what a cheat meal is, quick and simple it is a meal that is not consistent to your specific goal-based nutrition plan. a Cheat day is a day's worth of the ladder. now before we get into why to be careful of such practice, let's dive into the basics...Calories. A big debate going on right now is that a calorie is a calorie, nothing more. In other words if you ingest less calories then you burn you are bound to lo

Here is what roughly 250 calories could look like: Apple & peanut butter. 1 Apple | 1 table spoon of peanut butter. 2 big bananas 9 oz of chips. Cereal with milk. 1 cup of cereal | 8 oz of milk Chicken salad. 6 oz sliced chicken | 1 cup of veggies/salad | 1 table spoon of olive oil 10 hard candy pieces or 51 grams of gummy bears ( 17 pieces) 2.4 oz of fast food french fries ( small size) fast food cheese burger (on the kids menu) .....Choices! Head over to our Nutritional pro

NOTE: click on the exercises for the YouTube video demonstration. | Difficulty: intermediate | Always start with dynamic stretches. | Roll for 30 to 90 secs each side Piriformis stretch TFL/IT band stretch Hamstring stretch Follow with a warm up of a 5 min treadmill or elliptical jog. Cardio Blast: High intensity interval Training, using treadmill or elliptical. Walk for 1 min, then jog/sprint for 1 min....REPEAT PROCESS until you reach 5 min maximum, (that's 3 walks & 2 spri

We often find ourselves doing so well on weekdays when it comes to our discipline with our foods, only to find all our hard work undone in just 3 days, the weekend. The guilt trip that follows is just brutal and the sense of self sabotaging can be better controlled if you follow these simple steps. But first, let's understand why the weekend is so difficult to stay on track. Because it is when we have truly the time off to spend it with our family and friends and it is our so

Besides the regular usual tips you see and hear all the time like "meal prep before hand", "have a food journal", "eat lots of vegetable, fiber & protein", "drink plenty of water", "exercise more!" and etc... Here are the tips you probably never came across and that also have a great deal of potential to help you reduce your % body fat. 1. Eat on a smaller plate: The level of synchronization our body is to our brain is always amazing. Perception is everything, and trust me no

Weight loss is different than fat loss, usually how fast the weight drops is highly correlated with how much of that weight is muscle/water or fat. For example, if you are 190 lbs in the morning, then 186 after your workout, most of that loss is probably due to water loss...If you exercised fasted, you can add some muscle loss in there too. But how can you be sure or know if your body actually burned its fat. BIG DISCLAIMER! science has yet to get a full grasping understandin

Your are not feeling well, it is cold outside, you just got an injury or you are simply sick with a flu or cold. Whatever the reason, we all have had "pauses" in our fitness journey, and the prodigal return isn't always glamorous, in fact it is quite annoying and at times scary. How to ease back on track in the most effective manner possible? Take a deep breath?: Don't mentally crucify yourself for falling off the wagon, it happens, that is why it is called a fitness journey

The quick big answer to this question is a giant MAYBE, but why? The research: The supplement industry has a huge bias when it comes to their research, they mostly use a small sample group comprised mainly of young healthy men, they hardly entertain women, middle aged & older adults. Furthermore their sample size and time frames are too small for the research to be considered "definitive results". A lot of the ingredients have not even been tested to see how they react with o

The definition of detox within the nutrition context is to clear your body of toxins, a "reset" button if you will. Well here is some hard knowledge for you. The SCIENCE!: Your wonderful body is a result of millions of years of evolution, and trust me, mother nature has figured out a way to keep your insides clean. Introducing to my right, your LIVER. Its job is to filter your blood coming from your digestive tract, back to your body. It metabolizes drugs, cleans out harmful

First let me start by saying that "red meat" is all meat that is red when raw and not white when cooked. Yes it sounds silly but according to the above definition, lamb, rabbit, duck, beef, and most mammals fall under red meat category. The research: A lot of the info surrounding the red meat scare are usually drawn from the media, which are known to misinterpret observational research (it makes for better headlines & ratings), but quite frankly there just inst enough experim

OK so a few reasons may cause you to feel hungry still, even after having that big dinner, let's break down the most common ones. You ate too fast: There is a delay for your stomach letting you know it is full, so it is important you slow down when you eat. Savor it, enjoy the tastes, the smells and all the other glories a great meal has to offer, or better yet, engage in a meaningful conversation during your meal time, make a phone call, eat with the family etc... That will

I am sure we have all heard the recommendation, “Drink eight-8 ounce glasses of water a day.” For some, this may very well be the case. However, this is no longer a “one size fits all” umbrella recommendation. New research has shown that as a general recommendation you should try to drink between .5-1 ounce of water per pound of body weight, every day. A few tips on how to drink more water during the day Keep an insulated water bottle at your desk/work space Keep a glass of w

What ever your goal is, from weight loss to fat loss to exercise performance, YOU need to be able to track how you are doing progressively. This will not only allow you to understand WHAT went wrong or right but also WHERE it went wrong, right and HOW. Exercise Performance: Most sports require 2 fundamentals, muscle endurance and power. And all sports require a 2-stage "practice", off the "court" and on the "court". So how do you track your progress and measure how that progr

OK let’s be real. Everyone loves their carbs. Not only do they taste delicious, but they serve as our primary source of energy as we go about our day. So the question now becomes, when should I eat all this energy packed goodness? The best way to look at carbs within your diet is purely from an energy standpoint. You can imagine your daily energy supply as a gas tank. You want that gas tank full in the morning as you embark on your long day. As your day comes to an end you ar

You worked so hard and now it is time for a well deserved vacation, where you can sleep all day, eat anything you want at whatever time you want. Oh and also add drinks to this temporary rule, because you deserve it! Although you are correct, understand that you can undo weeks of proper dieting in just a few days, so here is a simple tip to indulge and limit the potential nutrition damage brought on by vacations. Pick which meal you get to indulge in & on which day. Letting y

How often have we all heard how important meal prepping should be, and for those who have tried to implement it probably realized how tedious it can be to cook for a whole week in advance in one day, especially in our busy lives. Tedious and time constraint is a perfect recipe for "lack of consistency". Any ideas? YES! this may not work for everyone but most of us can agree that weekends is when we fall off the nutrition wagon and fail at our eats. Weekdays tend to be easier

DO NOT get me wrong, egg whites are an amazing source of protein but the whole egg is just much more...you know....whole. Let's first understand why egg yolks get such a bad rep. It is comprised mainly of fat, vitamins and cholesterol...scared yet? precisely. Not to dive too much into the science of it all, dietary cholesterol DO NOT affect your blood cholesterol and consuming fat does not necessarily make you fat. In fact, whole eggs are a great way to supplement your changi