Proven, Effective Fitness and Nutrition Advice Without All of the Hype and Pseudo-Science

This website is about one thing... giving people access to the proper fitness and nutrition habits that lead to living a fit and healthy lifestyle. You'll find articles on dieting myths, proper training techniques, developing a successful mindset, custom workouts, and even video how-tos and tips from yours truly and other experts in the industry.

If you're frustrated with the lack of progress you've been making towards your fitness goals, whether it's because of a lack of direction or a lack of motivation, then look around this site, come back often and apply the fitness and nutrition concepts you discover in your own efforts.

Do I Have to Eat a Low Fat Diet?

1970 USDA food pyramid low fat incorrect

“I want to lose weight. Do I need to eat a low fat diet?”

This is a common question amongst folks who are looking to get to a healthy weight range.  On this note, I want to start this article off by mentioning that the message here is primarily geared towards the general population, not advanced athletes. Nutritional needs differ for special populations and what helps the average person get healthy can be quite different from what helps the athlete get into peak condition and to perform at the best of his/her ability.

The low-fat diet is one of many approaches taken over the past several decades to ending America’s ever growing obesity and cardiovascular disease epidemics. Because of the strong push by dietitians to lower dietary fat intake to allegedly lower the risk of arterial clogging, high blood pressure, diabetes and of course, to lower body weight, people have become almost afraid of fat and actively avoid foods that contain it–particularly saturated fat, which is demonized by the health industry.

Today, there are aisles and aisles with low fat or fat free products in the supermarkets which only reassure us that all fat is evil and we mustn’t eat it. The thought goes: low fat products are healthy, and higher fat products aren’t. Seems pretty clear cut, right?

Read More

3 Mass-Gain Recipes for the Alpha Athlete

hard-gainers need to eat big to get big

Small guys gotta eat big to get big. One of the biggest hurdles hard-gainer guys face when it comes to gaining and retaining mass is simply eating enough without feeling like they’re going to explode like the Michelin tire man sitting on a pin.

Luckily for you guys, recipe-maker-extraordinaire and resident coach Tracy has drummed up a series of high calorie recipes that taste awesome, are easy to hork down and have macros designed for maximum performance and accumulation of lean mass—in other words, high carbohydrate, moderately-high protein and moderately-high fat.

Also, these recipes pack a nutritional wallop so they’re exponentially better than eating a bunch of crap like Pizza Hut, McDonald’s or another form of fast food that tends to make up the majority of the hard-gainer’s diet.

Without further ado, here’s the first three recipes. We will update the blog with many more recipes in future weeks so you guys have a large variety to choose from and can still be confident that you will get the calories in each day that you need.

Read More

Is Coffee Good or Bad for Me?

is coffee good or bad

There is a lot of debate surrounding coffee and caffeine consumption in relation to weight loss. There clearly is no single answer as to whether it is good or bad for you, since there is plenty evidence for as well as against the claims that coffee is good/bad for one’s health.

Coffee has been around for a long time, so it’s become a big part of our daily routine. Not only do we consume it for its rich, aromatic taste, but many times it is consumed for purposes such as a simple pick-me up or for a pre-workout boost.

Drinking coffee has become even more popular as big companies such as Starbucks and Dunkin’ Donuts have developed full menus of various flavors and recipes so that even those of us who don’t enjoy traditional coffee can still get our fix. We are constantly offered new coffee drinks from them, but what we often seem to overlook is that those coffee “drinks” can offer much more than what we are actually asking for, and I am not talking about getting more of what you want for your dollar here.

Read More

Body Rehabilitation for Hair Stylists, Pt. 2

img-hair-stylist-1

Last week I discussed a brief overview of the most common postural issues that is a common pattern amongst folks in the hair industry, as well as the reasons why it’s so prevalent in this particular demographic.

I can hear you saying, “Alright dude, I get it, I’m screwed up. But what the hell can I actually DO about it?” Well, let’s get into that…

What Can I Do About It?

I’m going to break up your rehab regimen into 4 categories: foam rolling/trigger release, stretches, strengthening exercises and occupational/lifestyle changes. I’ve put them into more or less “chronological order” in that you should perform the foam rolling first, then the stretches and then the strengthening exercises (and in general, make the occupational and lifestyle changes as well).

For best results, you should perform the following exercises in each category every day—with the exception of the strengthening exercises, which you should perform 2-4 times per week.

Read More

Body Rehabilitation for Hair Stylists, Pt. 1

body rehab for hair stylists

Welcome to the first of a two-part series I will be doing on the topic of postural distortion patterns (in layman terms, bad posture that causes pain) that are commonly seen in hair stylists (part 1) and what to do about them (part 2).

Why am I singling out hair stylists? To be honest, I just happen to know a lot of them, and because I am a coach by trade, I tend to notice people’s posture as we’re interacting. I have seen significant similarities in the postures of most, if not all, of the hair stylists that I know, and others who I’ve observed at the salons I’ve gotten my hair cut at.

The truth is, while this information is being geared towards hair stylists in particular, anyone with postural issues can implement the advice in this series to help reduce pain, while also improving what they look like and how they move.

Read More

Weighing Yourself on a Daily Basis: Good or Bad?

weigh-in

Weighing yourself is one of many ways to keep track of the progress you have been making. Not only is this quick, is it also very easy to see where you are, how far you’ve come and how far you have to go. A lot of us ONLY use the scale to see progress (or lack thereof) but is this the only way to measure, or even the best?

There are a few other ways you can use to measure your progress, which don’t necessarily focus on a single number–as we all know, we sure can get caught up on that number on the scale. This is especially true when the number doesn’t change as we were expecting… but does that actually mean we haven’t made any progress?

Read More

Lifting Weights Causes Breast Shrinkage: True or False?

will weight lifting shrink my breasts

“Am I going to lose my breasts by lifting weights?” This is a very common question that enters women’s minds when they first begin considering weight training. After all, most of the photos we see online of really fit women show either relatively flat chests, or breast augmentation, so it’s understandable that one would assume this was the case.

This concern has scared many women away from incorporating weight lifting into their workout regimen as a part of achieving their dream body. It is pretty clear that media doesn’t help this, as it continually promotes weight lifting with images of extremely-muscular women on stage strutting their “stuff” with no natural breast tissue to speak of.

Read More

Why “Functional Training” is a Meaningless Term

dumb-functional-training-moron

Spark a conversation about training philosophy with a group of personal trainers these days and you’re bound to run into at least one that espouses the claim that “functional exercise” is a vastly-superior method of training for any trainee, regardless of their goal or circumstance.

Such proponents often argue that functional training methods provide “real world strength”–the idea that the skills learned in training will transfer directly to the skills needed in life–and that other forms of training (particularly, typical bodybuilding methods) will provide no similar carryover of benefits.

While these arguments can be convincing and might contain some good points, the underlying concept is flawed for one simple reason: “functionality” is a relative term.

Read More

How Do I Get Rid Of Cellulite?

lumpy-cellulite

Cellulite is every girl’s nightmare. It is mostly seen among women, although some men have it as well. You don’t have to be obese or overweight to have cellulite; even “skinny” people can have it. Because of the impact that cellulite has on us—mostly our appearance—countless companies have been coming up with solutions to get rid of it, from creams to skinny wraps… I’ve seen it all.

The truth is that all those creams and treatments don’t work. Cellulite cannot be erased; its appearance can only be minimized. But, before I get into the how and why, let’s figure out what the condition really IS and how it forms.

Read More

Will Lifting Weights Make Me Bulky?

Female-bodybuilder

This is one question that will always come up when the topic of lifting weights comes up in a discussion involving women. This is a hard concept for women to understand because there is such a misunderstanding on the effect weight training has on the female physique.

We have been fed images of the enormously-muscular, veiny male body-builders holding weights or being featured on articles about lifting weights for years, so it’s understandable that this connection would be made. It doesn’t help that some unscrupulous folks in the fitness industry promote the idea that traditional weight training leads to a “bulky” body in an effort to steer consumers to their fad programs.

The weight room is also traditionally seen as the “men’s room”, while the cardio area is where most women spend their time. To feed into this mindset, many gyms even have a “women’s area” that is filled with tiny little weights and even more cardio equipment to underline this concept that women should not lift heavy weights.

Read More