Nutrition

Let’s face it, trying to figure what, when, and how to eat is a full-time job.Go ahead and do a simple Google search for “weight loss” and strap yourself in for a mind-numbing and overwhelming amount of confusing and contradictory information, including diets and “protocols” ranging from: Paleo, Ketogenic, Plant-based, Mediterranean, low-fat, high-fat, Carnivore, intermittent […]

You’ve probably started seeing it already: The “How to Crush Your New Year Goals” articles, videos and rants on social media. And if you’re anything like me, you’ve been down this road many, many times before saying to yourself, “THIS is going to be the year I [fill in the blank]”.   “Get healthy” “Lose […]

Get the facts about the ketogenic diet and find out if it’s right for you. Over the last few years, we’ve seen a massive increase in popularity surrounding the ketogenic diet. In this post I’m going to discuss:   1. What the ketogenic (keto) diet is 2. What it means for the body to experience […]

My ultimate guide for everything you ever wanted to know about carb cycling   Carb cycling originally got its popularity in the world of bodybuilding and endurance training. However, more and more people are discovering the benefits associated with carb cycling.   In this article I’m going to talk about:   1. What carb cycling […]

Protein Bars 101   You know the drill. You’re on the go, in between meetings, just finished a workout, waiting at the airport for a flight, or just searching for a quick, affordable, and “healthy” snack to satisfy you in between meals.   And let’s be honest, you want something that tastes good too.   […]

I can’t stress enough the importance of protein. Protein is essential for building our muscles, our tendons, and our skin. It’s also responsible for making hormones, enzymes (which aid digestion), and neurotransmitters (chemical messengers that transmit signals across our brain and nervous system). In short: We can’t live without protein.   What Is Protein?   […]

I would be remiss to suggest that you stop going to Starbucks (or whatever coffee shop you prefer) because I go there myself.     I get it; morning coffee (or afternoon coffee for some) is a ritual. It’s what gives many of us the energy to start the day or get us through that […]

  Free Download: 9 Perfect Pre Workout Meals Guide   We’ve talked a lot about pre-workout drinks and supplementation, but we haven’t focused much on actual pre-workout meals.   Let’s face it; most of us don’t have enough time to spend on preparing a home cooked pre-workout meal or (let’s be honest) we have the […]

  Full transparency: As a fitness and nutrition coach, I am not an advocate of, nor do I recommend, juice cleanses. I do believe that everyone can benefit from including more fruits and vegetables in their diet. However, I don’t believe that juice cleanses or detoxes are the answer.   That being said, there are some potential benefits […]

In this brief article, I’m going to share:   My top 3 lessons working with the Golden State Warriors (that apply to You) What the Standard American Diet and the average NBA diet have in common Foundational supplements you probably didn’t know were important   As you may or may not know, I had the […]

  Intermittent fasting (IF) is a fascinating topic for a variety of reasons. IF is relatively simple, it’s fairly easy to stick to, it’s cheap, and it has a vast array of health benefits, including weight loss.   Most of us have grown up thinking that skipping meals is bad. We believe that it slows down […]

  You’ve probably heard that carbohydrates are bad for weight loss, but eating carbs containing resistant starch can actually help you burn fat.   Starch is a type of complex carb (I talk a lot more about complex carbs in my article You Can Eat Carbs and Lose Weight, Here’s How) found in foods like […]

  Carbohydrates aren’t exactly synonymous with fat loss. In fact, going on a low-carb diet (or cutting out carbs altogether) is often touted as the best means for losing weight.   While the low-carb/no-carb diet trend is widely popular, it’s also widely controversial.   I recently spoke with Mike Koskiniemi, co-owner of Motions Fitness in […]

“The most important language is not the words that we say, but it’s the actions that we take. No matter what language somebody speaks, whether it’s English, Cantonese, Hindi, whatever it is, the universal language is action. If I see you doing something then I’m going to want to do it, as a child especially. […]

  If you’re a seasoned athlete or you’ve been in the fitness world for a while, it’s likely you’re familiar with nutrient timing. But, for those of you who find these words foreign, nutrient timing is the theory that eating specific macronutrients, mainly carbohydrates, and protein, in specific quantities at specific times in and around […]

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There’s so many great options there now, but for the sake of brevity, here’s a list of 10 of my Costco “staples” that every health conscious kitchen should have:

Despite the fact that chocolate has yet to claim health food status, it’s reputation is on the rise, as a growing number of research studies suggest numerous health benefits from its cocoa bean base.

When it comes to fitting alcohol consumption into a weight loss plan however, things can get a little tricky. The easiest answer would be “don’t drink alcohol” which for some may be the right answer. But, for those of us who like to get a little tipsy on Saturday nights (and some Sunday mornings), while still rockin’ our hard earned abs, then this guide is for you.