Posted by on Oct 20, 2014 in Nutrition | 0 comments

See! Even dieticians can’t get it right!

If you’ve done any nutrition coaching with me then you know that I’m not a huge fan of food logging by traditional means (i.e. calorie tracking). I’ve been doing the nutrition coaching thing since I first started as a trainer back in 2007. I started coaching nutrition by following general USDA guidelines for monitoring calories and macros (i.e. Carbs, fats, and proteins). At first it worked great, but then clients were struggling to get results. Some clients were reporting as little as 1000 calories and still not losing weight. SAY WHAT! How could this be?

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Posted by on Oct 13, 2014 in Uncategorized | 0 comments

When to eat your meat

I’m going to start this article with the assumption that you didn’t just walk your mind into the gutter by the title of, “eat your meat.” And if you have no idea what gutter-thought I’m alluding to, well then bless your little virgin mind.

When we coach nutrition, we teach folks how to construct their daily menus based on the quantity, quality, and timing of their foods. Quality refers to whether it’s a carb (bread, potato, etc), protein (meats, fish, etc), or fat (nuts, oils, etc) and how processed or non-processed it is. Quantity, obviously, refers to the amount consumed. And timing refers to the time of day those foods are eaten.

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Posted by on Oct 5, 2014 in Uncategorized | 0 comments

Got body fat? Today I have 7 simple and effective ways for you to shed that unwanted body fat. While fat loss can be quite frustrating, these 7 strategies are proven to help you slim down fast.

1. Drink a Gallon of Water
Water is always a crucial element for proper bodily functions, and even more so when fat loss is your goal. The conversion of fat into energy takes place in your liver, and this process requires that you be well hydrated.

Drinking a gallon of water over the course of your day is a wonderful goal to aim for. This goal is easily met when you get into the habit of sipping water throughout the day, coupled with drinking a full glass before meals, upon waking and before bed.

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Posted by on Sep 21, 2014 in Uncategorized | 0 comments

Howdy! This is third installment for figuring out how to set your calories and macronutrients for successful weight loss. In the past two installments I discussed how 1) How to calculate the number of calories your need to lose weight (Read it here), and 2) How much protein you need to eat a day and week (Read it here). Once you’ve gotten those numbers down you can focus on your other macronutrients (i.e. Fat and carbs).

In order of most to least important, I start with calories because multiple metabolic ward studies (People locked in a lab for a long time where everything they eat and excrete is measured. ewww) have shown that regardless the number of calories consumed is still the most important factor when it comes to weight loss. Sad but true. I don’t want you to think I’m a dogmatic, USDA-pyramid-touting, calorie-is-king  type of guy. I’m a realist and someone who both respects individuality and empirical research.

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Posted by on Sep 14, 2014 in Mindset | 0 comments

illusion-of-choice-1-567x229 This past Thursday I sat down for dinner with a group of friends and new acquaintances. It was a small group, 11 or so people, at a long table of an Italian restaurant. I know what you’re thinking, “What the hell did he choose to eat at an Italian restaurant?” I choose chicken cacciatore minus the pasta, but that’s not the point. The group was engaged in conversations that ranged from beloved chickens (pet chickens) that lost their way but didn’t cross the street, to eating slowly, and stimulating the economy. The fella on the opposite end of the table from me wore a suit, which totally made him look out of place among a table of jeans and t-shirts, and had this insanely prefect hair that was nicely parted at the side. His hair reminded my how quickly my hairline seemed to be running away from my eyebrows, so naturally I didn’t hear much of what he had to say. gallery_big_men_hair_styling_products There were a few things he said however that kept my attention away from his hair, one of which was the illusion of choice. Many of the companies we’ve come to have opinions about, positive or negative, are actually just branches of a single gigantic corporate trunk.The picture I’ve included above shows just what I mean. Each time you spend a dollar you cast a vote to support some product or service over another product or service. However, when you stroll down the grocery aisle you might be surprised to find that the vote you felt you were casting to support some small local brand, you know the one with the picture of a farm and donning the slogan “All Natural,” you’re actually supporting the same company that brings your the box-o-crap cereal that’s putting kids on the road to pre-diabetes. This also makes me think of another choice-related piece of knowledge, the paradox of choice. The Paradox of Choice is actually a book a read a long while back written by Barry Schwartz. In it Barry talks about a sort of paralysis by analysis – that people are confront with so many choices these days that decisions are prolonged. People fear the regret associated with the value of the choices they passed up and this leads them to be stuck and remain in a state of inaction (aka paralysis). This happens in the fitness world as much as at your grocers if not more. People are so overwhelmed with the amount of information coming in that they’re often paralyzed by the complexity. Or worse yet, they get to the point of actually taking action, but then ditch the plan at the earliest obstacle for another plan their friend told them about. One gimmick, challenge, Groupon, class, pill, and supplement after another. Without consistency there can be NO progress. 120822_consistency-is-key_500_youanew1 And similar to the illusion of choice, many people choose to follow a certain path without ever learning more about where the information is coming from. For instance, there is a certain supplement company who back their reputation with a mysterious science board. When you more critically assess the members of this science board you learn that some of them are also representatives on the science boards of other, supposed rival supplement companies. And how’s this for an illusion of choice, protein supplement A isn’t really all that different from protein supplement B, or C. I’m speaking from both an biological perspective (how it affects your body) and from a sourcing perspective. Do you really think the people who bottle these supplements all get them from different farms/cattle/fields? In the end there are basic principles that govern how nutrition affects your performance, health, and body composition. Now there is cutting edge stuff coming out that will help us understand how these basic principles affect different people in unique ways. This new understanding will allow us the opportunity to intervene earlier or change our approach, but it isn’t a magic bullet. There are no magic bullets. The unfortunate truth is that the path to improving your health, performance, and/or body composition simpler than we’d like to believe. I’ll cover the basic principles in another blog, but for now know the most important take-away from his is that without consistency, there can be no progress.
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Posted by on Sep 7, 2014 in Nutrition | 0 comments

How much protein should I eat daily and weekly?

In my previous nutrition installment, How Many Calories Should I Eat, I described a formula for figuring out how many calories you need on a daily basis. In this installment I’m going to talk about why you should eat a higher protein diet while trying to lose weight, how much protein you should eat while trying to lose weight, how to figure out your weekly dose.

If we think about weight loss as just that, how much weight we can lose, it’s important to remember that we’re talking about the change in your relationship to the effects of gravity, NOT necessarily a change in your body shape. Movement on the scale doesn’t tell you much about what is changing on the scale – is it water? Is it fat? Is it muscle?

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Posted by on Aug 31, 2014 in Uncategorized | 0 comments

Every parent wants good things for their children: a positive outlook on life, a healthy respect for authority, a strong sense of self, a disease-free body…a healthy body weight.

Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.

With all the advances in medicine, how could this possibly be true? The blame falls squarely on today’s toxic food environment.

In short, your kids are eating too much junk.

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