We all want to let loose sometimes. Or it's a wedding, a birthday, an anniversary, a vacation. What about "cheat days", and how do they fit into a fitness, or body composition journey? Can you have those days, or do they erase weeks of hard work in the gym, hours of meal prepping and counting macros all for one day off. In this episode, my final FAREWELL episode, I discuss the real data around a "REFEED" day, and whether they work or they are necessary. In what situations are they beneficial, an...
Feb 06, 2023•12 min
Sylvester Stallone had to sell his dog in order to fund his first Rocky script. JK Rowling got turned down by 12 publishers before someone picked up the Harry Potter books. Amazon, Apple...so many tech companies started in garages. Every March we can't wait for the NCAA Cinderella story. ...NFL playoffs this weekend we saw Jacksonville and San Francisco pull off underdog victories. The underdog mindset brings with it less pressure, a more relaxed approach to challenges with no one holding expect...
Jan 18, 2023•15 min
We all know resolutions, and in large part goals go unattained. Why? Let's talk about how we can be more effective in our intentions this year, and every year. 64% of resolutions set in January are abandoned within a month. Moreover, when we determine what our priorities are, we have to really compare those to our values. That is what can really set you up for success in your process. Remember, failing is not fatal, it is feedback. Little setbacks means more information, and opportunity to chang...
Jan 04, 2023•20 min
Can you ditch the All-0r Nothing Mindset that so many people can't shake during the Holidays. Not going "all out" does not mean that you cannot enjoy yourself, have some traditional favorites, but still roll into the New Year ready to roll (not literally). Think about how you can give yourself unrestricted permission to eat. Meaning you do not deny or categorize foods as "off limits", but you also know you can have things whenever you choose so you are less apt to overdo...feeling like "I have t...
Dec 21, 2022•15 min
The debate is decades old. Do you need to get up cussing at your alarm clock to throw on your sneakers and hit the gym at the crack of dawn just to get the benefits of the extra fat burn? The research is just not there. Do you burn more fat by training in a fasted state. Probably...but does this always mean you will lose body fat? Nope. Not if your nutrition is not dialed in. If you are training fasted, but not keeping yourself in a calorie deficit over the coming days, weeks, months then you ar...
Dec 14, 2022•21 min
If we all have a natural set point weight, then why are some people obese? What about BMI, doesn't that tell us where everyone's weight should fall based on height? What is the truth about set point theory, how does it apply to dieting, weight regain and eating disorders. In this episode I explore the idea of a natural genetic blueprint of weight, and how you know you are there. Dieting, and obesity have muddied the waters, but there is a place we all feel and function optimally. Can we change i...
Dec 07, 2022•18 min
It's a constant conversation in gyms, among people trying to lose weight, starting a weight training program. The scale isn't moving, and you chalk it up to "Well, Muscle Weighs More than Fat"... Is this really true? Does a lb. of bricks weigh more than a lb. of feathers? Nope. Does a lb. of muscle weigh more than a lb. of fat. Nope, both weigh a lb. BUT, is muscle more dense per volume, absolutely. And that is what people mean. It is semantics. So, they are not Wrong, but it is a little more co...
Nov 23, 2022•15 min
So many options out there as the Keto lifestyle continues to take off. How do you know which ones are legit? What about these Protein chips and cereals? In this episode I discuss the Buzz words, how to determine the best and most well-backed products. What do you need to learn about food labels, ingredient lists, claims and counts. What is Keto? What are the key components of the best products? Why do we need to be leery of claims and packaging? How to give yourself the best chance of success, a...
Nov 16, 2022•21 min
Protein Bars are EVERYWHERE. Even bars that don't have a complete protein source are being marketed as "protein" bars. They tout balance, and energy, and recovery. But which one is right for you? How do you sift through it all and make the right choice. What source of protein is best? What about sweeteners, and sugar? How much fiber is enough, not too much? In the episode I will discuss it all, and you will be off and shopping with the right tools.
Nov 09, 2022•27 min
It is not a myth. Stress can cause you to gain weight. So, you are sitting there wracking your brain as to why you cannot move the needle. You keep cutting calories (stress), you exercise more and harder (stress)...and then you are anxious and STRESSED because you don't know what else to do. Oh, and pile on top of that kids, work, relationships, life in general. In this episode I will discuss the WHY of stress and weight gain, why it goes to our belly, how we can mitigate it, and why you don't n...
Nov 02, 2022•25 min
Most Nutritionists, Dieticians, and Coaches hang their hat on one philosophy, and we all have to do that in order to help potential clients better understand our approach. In last last decade this idea of Mindful or Intuitive Eating has really taken hold. It tends to position itself as a stark opposition to Macros, or Calorie/numbers based approaches. I think there is a middle ground, and I want you to better understand that. I think macros is a stepping stone to intuitive eating. Learning your ...
Oct 19, 2022•21 min
Is there a link between the body and the brain? Absolutely. So, can how you feed your body affect neurodevelopmental disorders like ADD or ADHD? In this episode I discuss what the research and my own experiences are showing in how dietary choices relate to ADHD symptoms, and triggers. Diet is not a cure for the disorder. Medication and behavioral therapy are the only found effective treatments, but it certainly cannot hurt to also be mindful of the impact of food on focus and impulse regulation.
Oct 16, 2022•26 min
It's a perpetual party amongst your now 40 something Frat boys, or your girlfriends from high school. Your group's "rules" have been established. Everyone joins in, no one brings down the group by having HEALTH goals of all things. Sound familiar? Nearly 75% of women, and I am sure a similar percentage of men report that they feel no or little support around their lifestyle choices when it comes to fitness and nutrition. This makes success, consistency, and socializing so hard on the journey. In...
Oct 16, 2022•17 min
Fiber is the little known carb that could. What is fiber, and how does it impact our ability to maintain normal blood sugar, moderate hunger, manage cholesterol and fat storage, regulate digestion...SO many things. But also we have to be super mindful of how the manufacturers of products are using the low carb, keto craze to over simplify fiber. In order to drive down the net carbs (total carbs - fiber & Sugar alcohols), they are infusing a lot of "junk" fiber into products. Many are even fa...
Sep 28, 2022•24 min
Hydration is a buzz word in the fitness industry. We are instructed to drink lots of water to “stay hydrated.” Yet, many of my clients who follow this advice still struggle with water retention, bloating, and excessive thirst. Why is this? I’m diving into that topic today. We’re discussing all things drinking water, sodium intake, water retention, and dehydration. It’s very important that we understand how water works in our bodies, what electrolytes do, and the chemistry behind all of this. Tun...
Sep 14, 2022•19 min
Do you think a peanut butter toast in the morning is enough to get you through the day? The truth is, the peanut butter itself is not a complete protein. And it also just doesn't have a lot of protein. When you compare that to your daily protein requirement, you might only get six or eight grams in there. So what are the best protein sources out there? And how much protein do you actually need to begin with? The food and supplement industry is grabbing hold of the benefits of protein, and then t...
Sep 07, 2022•34 min
There is one thing I always tell my clients and put on my marketing material: I don’t want repeat customers. This may sound like a funny thing to say as a health and fitness coach. It’s unfortunately very common for people who have lost weight to gain it all back. However, this doesn’t have to be the norm. My goal is to educate my clients about metabolism restoration and reverse dieting after they lose weight so they don’t become repeat customers. That’s what I’ll be discussing in today’s episod...
Aug 31, 2022•19 min
Because I work in a physical therapy office, I run into patients all the time who are going through an orthopedic setback. I see their struggles and the way many of them just try to grin and bear it. However, it doesn’t have to be that way. There is so much more we can do to make our recovery process easier and quicker, especially with our nutrition. In this episode, I’m going to cover some of the ways nutrition can help with recovering from surgery or an injury. Your nutrition is truly paramoun...
Aug 24, 2022•23 min
Are you wanting to grow muscle and gain some lean mass? I hear this request a lot from my younger male clients who are looking to improve their performance and put on some size. However, I also hear this from older clients who are just looking to be strong in their later years. Losing lean mass is inevitable as we get older but there are ways to train that will help you build muscle back. This is something I’ve been personally working on lately. I’ve learned so much through my own experience as ...
Aug 17, 2022•28 min
Today, we’re talking about one of the most common struggles I get questions about in my practice: menopause. This is a topic that causes a lot of frustration. It’s something I hear complaints about all the time from my female clients. I also get questions about it from some of my male clients who are dealing with their female wives, girlfriends, and spouses and trying to learn how to address some of the changes that occur during this phase of life. Menopause has become an anomaly in the fitness ...
Aug 10, 2022•21 min
I have spent a lot of time in my career working with athletes, coaches, and parents on mental preparation, mental skillsets, and performance enhancement. I even got my Masters in Sports Psychology. After all of this, I fully understand the importance of positive thinking to athletic performance. When it comes down to it, sports psychology is optimizing your mental capacity to deal with the pressures of competition. It is the key to countering one of the biggest barriers my clients encounter: neg...
Aug 03, 2022•22 min
Today we have a very special guest joining us on the show. Stew Breeding is one of the best, if not the best, trainers I have ever worked with and for. Stew is a personal trainer and a corrective exercise and performance enhancement specialist. He also has an extensive background in yoga and martial arts. On top of all of this, he is an army vet. Having been in the industry for 28 years, Stew has had a fantastic opportunity to work across the spectrum of health and fitness. In today’s episode, w...
Jul 27, 2022•38 min
There is so much going on inside the minds and bodies of teenagers. Once puberty hits, all sorts of body image struggles tend to come out of the woodwork. This can cause a lot of confusion for the teens themselves and be a fear factor for parents as well. We’re remiss not to talk about this with teens but it can be hard to know where to start and what to say. So, in this episode, I’m going to share from my perspective some ways we can talk to teens about weight and body image. Whether it’s putti...
Jul 20, 2022•20 min
College is a time of considerable transition for many young adults. Entering college means trading off the security and guidance of living at home for the freedom and flexibility of living on your own. Of course, this change can be exciting and freeing, but it can also impact your ability to make healthy decisions for yourself. For many students, college is the first time that they’ve had this type of responsibility for themselves. And it can be very overwhelming to be faced with so many differe...
Jul 13, 2022•31 min
Liv Dykes is a personal trainer and precision nutrition coach who specializes in pregnancy and post-partum corrective exercise. She has been around the fitness industry for five years now and just came out with her new program, LivWell. Because of her creative niche and deep expertise, I wanted to bring her onto the show today. In this episode, we dive deep into all things pregnancy and post-partum. Liv shares what her personal experience was like and describes many of the issues new moms deal w...
Jul 06, 2022•35 min
It’s probably the most frustrating part of losing weight. It makes you want to pull your hair out in confusion. It’s the greatest anomaly of them all. What is it? Scale fluctuation. Whether it’s due to water retention, eating a late-night meal, or something else entirely, I think we’ve all experienced what I like to call “scale woes.” No matter how many times we’re told (or remind ourselves) that the scale does not dictate our progress, it’s still so easy to let it get us down. We often feel lik...
Jun 29, 2022•29 min
Your marriage has a lot to do with your relationship with food. Well, maybe not directly, but there is a connection. Many times, people’s relationships with food and with their bodies correlate pretty closely with their personal relationships. How we think about and act around food often echoes the state of our relationship with our spouse, close friends, or family members. On top of that, the way you define a healthy relationship in the first place can shape how you relate to food. It can form ...
Jun 22, 2022•21 min
I’m sure you’ve heard of Weight Watchers. It’s taken the weight loss “faction” of our world by storm over the last several years. Several people claim it’s the way to lose weight in a sustainable way. On top of that, it’s probably the most successful weight-loss business in terms of its volume and overall financial success. There’s also a new weight loss program called Noom. It’s actually a weight-loss app and it’s been growing in popularity over the last few months. You’ve always got private co...
Jun 15, 2022•24 min
You know those days when you’re constantly on the go? You’re dropping your kids off, picking your other kids up, in and out of the car, or maybe even on a road trip. You hardly have time to breathe let alone cook a meal. How do you maintain your healthy eating habits and stick to your goals on days like these? Well, today I’m going to teach you how. I did a previous episode on eating out in general. We discussed how to navigate a menu and make modifications for the rest of the day. Today, howeve...
Jun 08, 2022•34 min
Today, I have my first official guest joining me on the podcast! My long-time client, Paul, is joining me to talk about his amazing weight loss story. Paul and I have been working together for over three years and it’s been so cool to see his progress as time goes on. Last week, Paul hit his 100-pound weight loss mark. He has been through an incredible journey to get to this point and he is going to share it with all of you today. Tune in to hear more about his background, some of the things he’...
Jun 01, 2022•34 min
