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.

Weighing Yourself on a Daily Basis: Good or Bad?

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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?

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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.

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Why “Functional Training” is a Meaningless Term

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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.

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How Do I Get Rid Of Cellulite?

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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.

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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.

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Is “Eating Clean” Necessary for Results?

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The idea of “clean eating” is very popular within the health and fitness community. It has been around for quite some time, though there is no clear definition to what clean eating truly is or how to go about it. Misconceptions about clean eating are constantly being spread about the internet, between friends and family, and amongst workout buddies.

Additionally, many fitness pros in the industry swear they got to where they are by only eating clean, and while some may be sincere, for most it’s probably not a completely accurate description of their nutritional habits. Like many concepts in the health industry, hearsay and snake-oil marketing has clouded and confused most people on what clean eating means and whether it’s something that needs to be focused on or not.

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Why I’m Opening the TransformationNATION Facility

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I have an exciting announcement to make over the next two weeks about something that has been in the works for quite some time now, but before I get into the nitty-gritty of it all, I want to give a brief background of how I got to this point.

As many of you know, until November of last year, I owned a strength and conditioning gym in Orange County, California known as Training Ground OC. In September 2013, the lease on my facility was about to be up and I was considering moving into a much larger spot, but after discussing plans about our future, my fiancee and I decided to make the hard decision to pick up and move my entire business to Chicago, IL.

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Vindicating Gluten

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Ah, gluten, you old devil, you. You would be hard-pressed to find a more widely-hated, less understood food substance in this day and age. Blamed for everything from headaches, to abnormal weight loss/gain, to constipation/diarrhea, to menstrual irregularity, to leaky gut/bowel inflammation, to anemia… and basically everything including cancer and the deaths of kittens (ok, maybe not), gluten has really gotten a bad rap in the past several years, probably very much in part due to the publishing of the book Wheat Belly by Dr. William Davis, the landmark study on Non-Celiac Gluten Sensitivity (NCGS) by Dr. Peter Gibson, and the explosion of social media in the past decade that has given an unprecedented voice to people who otherwise would have no credibility with which to garner attention towards themselves.

This begs the question… is there any evidence to give credence to these claims, or is this simply another example of baseless fear-mongering by the orthorexically-minded subset of the health industry?

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Perfect Posture Series: Protracted Shoulder Girdle

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Look around you at the gym, or in any public place and you will see a common trait shared by the vast majority: forward-slumped shoulders with a closed-off chest cavity. This posture is so prevalent that people don’t even recognize it when they see it… it just looks like normal posture to them.

The issue is, of course, that it’s not a healthy position to be in for a number of reasons that I am going to outline for you today. Before I get into the reasons why I feel that this postural abnormality needs to be addressed, let me explain what exactly is going on when someone has a protracted shoulder girdle.

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Why I Hate the “Women Only” Section

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Time to work out. You walk into the gym, and are immediately met with the intense smell of sweat, dirty socks and rubber flooring. All around you, angry meat-heads are violently slamming weights, screaming (in a manner you’re not sure is caused by intense pain or some kind of primitive, primal rage), and storming through the gym with a look on their face that says, “Get in my way, even for a second and I will END.YOUR.LIFE.”

You’re already sweating in anticipation of the awkward, frightening experience you will have in the weight room. You start listening to the voice in your head telling you to come back later to work out, no big deal. No, you say, I’m here, I’m going to do it.

You fumble for your membership key card, which you timidly hand to the front desk attendant who is looking at you with a raised eyebrow, probably wondering why you’re sweating so much even though you haven’t yet started your workout.

After procrastinating for as long as you can in the locker room, you finally take a deep breath and prepare yourself for what lies ahead. Just as you’re about to enter the lion’s den, you notice an inviting sign at the opposite end of the locker room. “Women-Only Weights Room” it says.

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