Training & Exercise

Should You Lift To Muscle Failure?

You may be wondering, “Should I be lifting to muscle failure? How do I know if I’ve hit failure?” In strength training, lifting to muscle failure means performing a specific resistance training activity enough times that the primary muscle cannot perform one more rep...

read more

HIIT: The Most Efficient Way To Burn Fat

HIIT... No equipment needed! Are you missing out on one of the most efficient ways to burn fat and build lean muscle? High-intensity interval training, also known as HIIT, can be described as any workout that includes short bouts of intense activity followed by short...

read more

Hex Press For Bigger Pecs

The dumbbell hex press is one of those exercises that is often forgotten when it comes to training the chest muscles. Most people look no further than flat bench and incline chest press or different angled fly movements when changing up their chest routines. If that’s...

read more

What’s The Best Home Workout Equipment?

Whether you have a gym membership or not, there is no excuse for not working out. It’s a lot easier than you think to turn your living room into a gym with a few pieces of home workout equipment. In fact, working out from home: Saves time Saves money Allows...

read more

Bodyweight Circuit Workout For Busy People

It is no secret that we live in a very busy society. We multitask and we juggle a lot of responsibilities every single day. Still, this is no excuse for not exercising at least 30 minutes, 4-5 days a week. Anybody, from top performing CEO's to the President of the...

read more

How To Safely Test For Your One-Rep Max

Your one-rep max (1RM) is the most weight you can lift one time for a particular exercise. This is one way to track increases in strength and is also helpful to give you an idea of how much you should lift in other rep ranges. It’s important to note that you don’t...

read more

Can You Really Confuse Your Muscles?

Contrary to what P90X and Beachbody would like you to believe, constantly changing up your workouts to “confuse” your muscles is a pretty ineffective way to build muscle or gain strength. In fact, there is no such thing as “muscle confusion”… not as a scientific...

read more

A Sit-Up That Improves Your Squat?

Want a great core exercise you can do anywhere to help you tighten up that midsection before Summer is officially here? The butterfly sit-up is one of my favorites! Here are a few reasons why this is not your average sit-up: They actually help with your squat,...

read more

Does Lifting Heavy Weights Make Women Bulky?

"I am afraid that if I workout, my arms will get bigger. They are so big already and resistant to losing weight. If I gain muscle and I don’t lose any fat from that area, I can’t imagine…" I understand the concern my new Instagram friend has. After all, fear of...

read more

How To Structure Your Workout Program

While there is no “single right way” to structure your workout program, below are some common strength training splits, based on days per week, that may help you to get started. These obviously do not take into account any specific goals, injuries, or restrictions you...

read more

How Many Sets And Reps Should You Do?

How many sets and reps should you do? The truth is, there is no single best rep range for fat loss, gaining muscle, or “toning up”. There’s actually no such thing as “toning” at all but I’ll save that for another post. The reason it’s not so clear cut and dry is...

read more

Should You Use Exercise Machines?

All things being constant (same weight, same exercise), you will get more benefit from using free weights than you will from a machine. Two reasons: Because free weights allow for a full range of motion. We all come in different shapes and sizes, machines don’t. So...

read more

Why You Should Always Warm-Up

Most of us workout to lose weight, build muscle, and feel more confident. Unfortunately, most of us also skip the warm-up. I get it, there’s nothing particularly sexy or fun about warming up. But the truth is, when you bypass the warm-up and go straight into your...

read more

How To Lose Fat Not Muscle

There are a few key things that need to be taken into account in order to lose FAT and not lose MUSCLE. Your body does have the ability to “catabolize” your own muscle, which you want to avoid at all costs if you are spending time putting in work at the gym. Simply put, if you are not doing the things I am about to list below, you risk not only LOSING muscle, but slowing your metabolism down and making yourself more prone to injury.

read more

How To Actively Engage Your Core Muscles During Exercise

Protecting The Lower Back With Core Engagement You have probably heard the term “engage your core”. But what does that really mean?  Many people mistakenly equate engaging the core with sucking in the stomach. However, this is the opposite of what you want to do and...

read more

How To Properly Track Your Fitness Progress

If You Are Not Assessing, You Are Just Guessing Tracking your progress is an important part of staying on track with your fitness goals. Keeping a food log, workout log, taking "before and after" photos, recording body weight, body fat, circumference measurements, and...

read more

Fat Loss: Is Fasted Cardio Superior To Regular Cardio?

The Fasted Cardio Debate The jury is still out on whether or not fasted cardio is ideal for burning body fat. The short answer is...it’s complicated. There is research to support that your body can burn up to 20% more fat following a fasted bout of cardio in the...

read more

Optimal Rest Time Between Sets

Different fitness goals require different periods of rest time between sets. Always time your breaks with a stopwatch or a timer. For fat loss, circuit workouts and metabolic conditioning with 30 seconds or less between exercises are great for maximum calorie burn....

read more

Gym Etiquette 101: Mistakes To Avoid

While this gym etiquette list could be A LOT longer, here are some basic unwritten rules to abide by when in a crowded gym.  Some of these may seem obvious to my fellow gym goers who’ve been at this a long time, but remember that we were all beginners at one point...

read more

Squats: The King Of All Exercises

Squats are considered to be one of the most fundamental compound exercises. There are few movements as effective for building muscle, and increasing strength and power. If you are not currently including them in your workout routine, you need to be. Why are squats...

read more

What Is Functional Fitness Training?

Functional Fitness Training Defined Functional fitness training can be described as any program that includes exercises designed to mimic and/or help you to perform daily tasks or activities safely and efficiently. Examples of these types of tasks or activities...

read more

How To Prep For A Fitness Photo Shoot

Tips On Preparing For A Fitness Photo Shoot Six weeks from my fitness photo shoot, I was 178.5 lbs., around 12% body fat, and in decent shape, although not camera ready. By following a few steps outlined below, I was able to get those numbers down to 169.5 lbs. and...

read more

Health & Nutrition

Top Sources Of Vegetarian Protein

A high protein diet is ideal for both weight loss and muscle growth. High protein diets not only help to suppress appetite, but your body also burns more calories digesting protein than it does carbohydrates or fat, helping you to feel fuller for longer and on fewer...

read more

How To Eat Less (Without Counting Calories)

Counting calories and tracking daily macronutrients is a great way to dial in your nutrition, identify areas that need improvement in your diet, and keep you on track with your goals. If you’re new to fitness or just starting a weight loss journey, I would strongly...

read more

How To Assess Your Fitness Progress Without The Scale

Do you know how to assess your fitness progress without the scale? Body weight is certainly important, especially if your main goal is weight loss. However, most people make the mistake of relying solely on the scale as their ONLY indicator of progress. Let me ask you...

read more

Use Your Hand For Portion Control

Tracking calories and macronutrients with an app like MyFitnessPal is a terrific tool for portion control and staying on top of your fitness goals, especially for those who are just starting a fitness program and need to dial in their nutrition, or those who need to...

read more

The S.M.A.R.T. Approach To Goal Setting

Have you ever set a goal or a New Year’s resolution, and did really well sticking to it only to fizzle out and fall back into your old habits 3 or 4 weeks later? I know I have. Breaking old habits and replacing them with new one’s is hard, but not impossible....

read more

10 Tips To Eat Healthy When Dining Out

If your job requires you to wine and dine clients frequently, or you simply enjoy eating out often, but you also have weight loss or fitness goals you are trying to accomplish, then you need to have a plan in order to eat healthy when dining out. Most restaurants...

read more

Find Your “Why”

When it comes to working out and eating right, you are going to have plenty of days where you don't feel like going to the gym, or you are tempted to eat the bad food. If you don't have a compelling enough reason WHY you want to get in shape, making a lifestyle change...

read more

How To Drink Alcohol And Still Lose Weight

If you’re not careful, the weekend and vacations are where you can fall off the wagon and sabotage a lot of your weight loss efforts and fitness progress you’ve made. You normally work hard. So when the weekend and vacations come, you just want to relax and have a...

read more

The 80-20 Rule And Flexible Dieting

It’s somewhat cliche but it’s true. The best plan is the one you can stick to. This goes for training and for diet. If you hate it, if you can’t stand the thought of doing it, you’re probably not going to be able to maintain it. This is why fad diets don’t work...

read more

Weight Loss Expectations Versus Reality

  What Real Weight Loss Looks Like Over Time The picture above is an actual progress chart showing the 20 pound weight loss trajectory over a 3-month period of one of my online coaching clients. I show this to illustrate that while you might expect weight loss to look...

read more

Benefits Of Supplementing With Creatine

Creatine is the most researched supplement in the health and fitness industry. To date, studies do not indicate that there are any long-term health effects resulting from creatine supplementation and it is deemed safe.

read more

Why You Should Take A Greens Supplement

Greens supplements, also known as “superfoods”, are fruits, vegetables, algaes and/or grasses that have been compacted and distilled into powdered form. They typically contain an assortment of nutrient rich foods like spirulina, chlorella, alfalfa, vegetables, fruits, barley grass, wheat grass, herbs, and legumes.

read more

Winter Weight Gain. The Reasons And The Cure!

Studies show that the average American gains between 5-7 pounds over the holidays. It seems that every winter we acquire a few pounds, and come summer we don’t always lose them. A few of them tend to stick around, adding to our overall weight every year. It can be quite hard to lose to those extra pounds! Why does this happen and what can we do?

read more

The Benefits Of Whey Protein

When it comes to protein powders, all are certainly not created equal. In the world of fitness, whey is king. The benefits of whey are numerous and it is an excellent source of protein for individuals of all age groups and fitness levels, not just gym goers and fitness fanatics. What is whey protein?

read more

Probiotics And Their Use As A Dietary Supplement

Many people are unfamiliar with probiotics, but there are studies to show that these supplements may be beneficial in the treatment of various ailments. Probiotics are dietary supplements that contain possible beneficial bacteria. Certain types of yogurt, for example, contain probiotics in therapeutic quantities. This simply means that some foods contain enough of this supplement to be helpful and is measured in quantities where it cannot be overindulged. Probiotics are be…

read more

Is Fruit Juice Bad For You?

Which is healthier, whole fruit or fruit juice? To start, whole fruit has a natural layer of fiber that fruit juice does not. Fiber is not only linked with health benefits that include reduced risk of heart disease and diabetes, but it also helps you feel fuller...

read more

How Starch Affects Body Fat And Weight Loss

What Is Starch? Let's start with what starch is. Starches are actually long complex chains of simple sugar, also known as “complex carbohydrates”. Like sugar, starch has the potential to elevate blood sugar levels quickly. Some starches are actually more glycemic than...

read more

5 Tips To Keep You Fit This Holiday Season

Holiday Fitness Tips Eat, drink, and be merry. It’s that time of year again. So before we kick off this month and a half marathon of good times and overindulging, let me weigh in with 5 practical steps you can take between now and New Year’s Eve to minimize set backs...

read more

The Health Benefits Of Fish Oil

A lot has been made of fish oil over the last few years. When the words oils and fats are mentioned, health-conscious individuals tend to run for cover. What they fail to realize is that there are good fats and bad fats. Complete avoidance of oils and fats would actually be detrimental rather than beneficial to their health.

read more

How To Recover From An Unhealthy Weekend

Did you overindulge this weekend? For many people, Friday through Sunday can involve some pretty unhealthy choices. Finding a balance between allowing yourself to splurge a little and overdoing it can be tricky. Whether you're reading this and it's already Monday or...

read more

What You Need To Know About BCAA’s

The Benefits Of Branched-Chain Amino Acids BCAA's, or branched-chain amino acids, are among three of the nine essential amino acids for humans. Amino acids are the building blocks of protein. Essential amino acids are those that the body cannot synthesize on its own...

read more

2-Week Intermittent Fasting Challenge

2-Week Fitness Challenge: Intermittent Fasting This is a 2-week challenge to those who are trying to lose more body fat and drop a few extra pounds in a short amount of time. It will be a tough one but you will get noticeable results. For those of you unfamiliar,...

read more

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Should You Lift To Muscle Failure?

You may be wondering, “Should I be lifting to muscle failure? How do I know if I’ve hit failure?” In strength training, lifting to muscle failure means performing a specific resistance training activity enough times that the primary muscle cannot perform one more rep...

read more

HIIT: The Most Efficient Way To Burn Fat

HIIT... No equipment needed! Are you missing out on one of the most efficient ways to burn fat and build lean muscle? High-intensity interval training, also known as HIIT, can be described as any workout that includes short bouts of intense activity followed by short...

read more

Hex Press For Bigger Pecs

The dumbbell hex press is one of those exercises that is often forgotten when it comes to training the chest muscles. Most people look no further than flat bench and incline chest press or different angled fly movements when changing up their chest routines. If that’s...

read more

What’s The Best Home Workout Equipment?

Whether you have a gym membership or not, there is no excuse for not working out. It’s a lot easier than you think to turn your living room into a gym with a few pieces of home workout equipment. In fact, working out from home: Saves time Saves money Allows...

read more

Bodyweight Circuit Workout For Busy People

It is no secret that we live in a very busy society. We multitask and we juggle a lot of responsibilities every single day. Still, this is no excuse for not exercising at least 30 minutes, 4-5 days a week. Anybody, from top performing CEO's to the President of the...

read more

How To Safely Test For Your One-Rep Max

Your one-rep max (1RM) is the most weight you can lift one time for a particular exercise. This is one way to track increases in strength and is also helpful to give you an idea of how much you should lift in other rep ranges. It’s important to note that you don’t...

read more

Can You Really Confuse Your Muscles?

Contrary to what P90X and Beachbody would like you to believe, constantly changing up your workouts to “confuse” your muscles is a pretty ineffective way to build muscle or gain strength. In fact, there is no such thing as “muscle confusion”… not as a scientific...

read more

A Sit-Up That Improves Your Squat?

Want a great core exercise you can do anywhere to help you tighten up that midsection before Summer is officially here? The butterfly sit-up is one of my favorites! Here are a few reasons why this is not your average sit-up: They actually help with your squat,...

read more

Does Lifting Heavy Weights Make Women Bulky?

"I am afraid that if I workout, my arms will get bigger. They are so big already and resistant to losing weight. If I gain muscle and I don’t lose any fat from that area, I can’t imagine…" I understand the concern my new Instagram friend has. After all, fear of...

read more

How To Structure Your Workout Program

While there is no “single right way” to structure your workout program, below are some common strength training splits, based on days per week, that may help you to get started. These obviously do not take into account any specific goals, injuries, or restrictions you...

read more

How Many Sets And Reps Should You Do?

How many sets and reps should you do? The truth is, there is no single best rep range for fat loss, gaining muscle, or “toning up”. There’s actually no such thing as “toning” at all but I’ll save that for another post. The reason it’s not so clear cut and dry is...

read more

Should You Use Exercise Machines?

All things being constant (same weight, same exercise), you will get more benefit from using free weights than you will from a machine. Two reasons: Because free weights allow for a full range of motion. We all come in different shapes and sizes, machines don’t. So...

read more

Why You Should Always Warm-Up

Most of us workout to lose weight, build muscle, and feel more confident. Unfortunately, most of us also skip the warm-up. I get it, there’s nothing particularly sexy or fun about warming up. But the truth is, when you bypass the warm-up and go straight into your...

read more

How To Lose Fat Not Muscle

There are a few key things that need to be taken into account in order to lose FAT and not lose MUSCLE. Your body does have the ability to “catabolize” your own muscle, which you want to avoid at all costs if you are spending time putting in work at the gym. Simply put, if you are not doing the things I am about to list below, you risk not only LOSING muscle, but slowing your metabolism down and making yourself more prone to injury.

read more

How To Actively Engage Your Core Muscles During Exercise

Protecting The Lower Back With Core Engagement You have probably heard the term “engage your core”. But what does that really mean?  Many people mistakenly equate engaging the core with sucking in the stomach. However, this is the opposite of what you want to do and...

read more

How To Properly Track Your Fitness Progress

If You Are Not Assessing, You Are Just Guessing Tracking your progress is an important part of staying on track with your fitness goals. Keeping a food log, workout log, taking "before and after" photos, recording body weight, body fat, circumference measurements, and...

read more

Fat Loss: Is Fasted Cardio Superior To Regular Cardio?

The Fasted Cardio Debate The jury is still out on whether or not fasted cardio is ideal for burning body fat. The short answer is...it’s complicated. There is research to support that your body can burn up to 20% more fat following a fasted bout of cardio in the...

read more

Optimal Rest Time Between Sets

Different fitness goals require different periods of rest time between sets. Always time your breaks with a stopwatch or a timer. For fat loss, circuit workouts and metabolic conditioning with 30 seconds or less between exercises are great for maximum calorie burn....

read more

Gym Etiquette 101: Mistakes To Avoid

While this gym etiquette list could be A LOT longer, here are some basic unwritten rules to abide by when in a crowded gym.  Some of these may seem obvious to my fellow gym goers who’ve been at this a long time, but remember that we were all beginners at one point...

read more

Squats: The King Of All Exercises

Squats are considered to be one of the most fundamental compound exercises. There are few movements as effective for building muscle, and increasing strength and power. If you are not currently including them in your workout routine, you need to be. Why are squats...

read more

What Is Functional Fitness Training?

Functional Fitness Training Defined Functional fitness training can be described as any program that includes exercises designed to mimic and/or help you to perform daily tasks or activities safely and efficiently. Examples of these types of tasks or activities...

read more

How To Prep For A Fitness Photo Shoot

Tips On Preparing For A Fitness Photo Shoot Six weeks from my fitness photo shoot, I was 178.5 lbs., around 12% body fat, and in decent shape, although not camera ready. By following a few steps outlined below, I was able to get those numbers down to 169.5 lbs. and...

read more

Top Sources Of Vegetarian Protein

A high protein diet is ideal for both weight loss and muscle growth. High protein diets not only help to suppress appetite, but your body also burns more calories digesting protein than it does carbohydrates or fat, helping you to feel fuller for longer and on fewer...

read more

How To Eat Less (Without Counting Calories)

Counting calories and tracking daily macronutrients is a great way to dial in your nutrition, identify areas that need improvement in your diet, and keep you on track with your goals. If you’re new to fitness or just starting a weight loss journey, I would strongly...

read more

How To Assess Your Fitness Progress Without The Scale

Do you know how to assess your fitness progress without the scale? Body weight is certainly important, especially if your main goal is weight loss. However, most people make the mistake of relying solely on the scale as their ONLY indicator of progress. Let me ask you...

read more

Use Your Hand For Portion Control

Tracking calories and macronutrients with an app like MyFitnessPal is a terrific tool for portion control and staying on top of your fitness goals, especially for those who are just starting a fitness program and need to dial in their nutrition, or those who need to...

read more

The S.M.A.R.T. Approach To Goal Setting

Have you ever set a goal or a New Year’s resolution, and did really well sticking to it only to fizzle out and fall back into your old habits 3 or 4 weeks later? I know I have. Breaking old habits and replacing them with new one’s is hard, but not impossible....

read more

10 Tips To Eat Healthy When Dining Out

If your job requires you to wine and dine clients frequently, or you simply enjoy eating out often, but you also have weight loss or fitness goals you are trying to accomplish, then you need to have a plan in order to eat healthy when dining out. Most restaurants...

read more

Find Your “Why”

When it comes to working out and eating right, you are going to have plenty of days where you don't feel like going to the gym, or you are tempted to eat the bad food. If you don't have a compelling enough reason WHY you want to get in shape, making a lifestyle change...

read more

How To Drink Alcohol And Still Lose Weight

If you’re not careful, the weekend and vacations are where you can fall off the wagon and sabotage a lot of your weight loss efforts and fitness progress you’ve made. You normally work hard. So when the weekend and vacations come, you just want to relax and have a...

read more

The 80-20 Rule And Flexible Dieting

It’s somewhat cliche but it’s true. The best plan is the one you can stick to. This goes for training and for diet. If you hate it, if you can’t stand the thought of doing it, you’re probably not going to be able to maintain it. This is why fad diets don’t work...

read more

Weight Loss Expectations Versus Reality

  What Real Weight Loss Looks Like Over Time The picture above is an actual progress chart showing the 20 pound weight loss trajectory over a 3-month period of one of my online coaching clients. I show this to illustrate that while you might expect weight loss to look...

read more

Benefits Of Supplementing With Creatine

Creatine is the most researched supplement in the health and fitness industry. To date, studies do not indicate that there are any long-term health effects resulting from creatine supplementation and it is deemed safe.

read more

Why You Should Take A Greens Supplement

Greens supplements, also known as “superfoods”, are fruits, vegetables, algaes and/or grasses that have been compacted and distilled into powdered form. They typically contain an assortment of nutrient rich foods like spirulina, chlorella, alfalfa, vegetables, fruits, barley grass, wheat grass, herbs, and legumes.

read more

Winter Weight Gain. The Reasons And The Cure!

Studies show that the average American gains between 5-7 pounds over the holidays. It seems that every winter we acquire a few pounds, and come summer we don’t always lose them. A few of them tend to stick around, adding to our overall weight every year. It can be quite hard to lose to those extra pounds! Why does this happen and what can we do?

read more

The Benefits Of Whey Protein

When it comes to protein powders, all are certainly not created equal. In the world of fitness, whey is king. The benefits of whey are numerous and it is an excellent source of protein for individuals of all age groups and fitness levels, not just gym goers and fitness fanatics. What is whey protein?

read more

Probiotics And Their Use As A Dietary Supplement

Many people are unfamiliar with probiotics, but there are studies to show that these supplements may be beneficial in the treatment of various ailments. Probiotics are dietary supplements that contain possible beneficial bacteria. Certain types of yogurt, for example, contain probiotics in therapeutic quantities. This simply means that some foods contain enough of this supplement to be helpful and is measured in quantities where it cannot be overindulged. Probiotics are be…

read more

Is Fruit Juice Bad For You?

Which is healthier, whole fruit or fruit juice? To start, whole fruit has a natural layer of fiber that fruit juice does not. Fiber is not only linked with health benefits that include reduced risk of heart disease and diabetes, but it also helps you feel fuller...

read more

How Starch Affects Body Fat And Weight Loss

What Is Starch? Let's start with what starch is. Starches are actually long complex chains of simple sugar, also known as “complex carbohydrates”. Like sugar, starch has the potential to elevate blood sugar levels quickly. Some starches are actually more glycemic than...

read more

5 Tips To Keep You Fit This Holiday Season

Holiday Fitness Tips Eat, drink, and be merry. It’s that time of year again. So before we kick off this month and a half marathon of good times and overindulging, let me weigh in with 5 practical steps you can take between now and New Year’s Eve to minimize set backs...

read more

The Health Benefits Of Fish Oil

A lot has been made of fish oil over the last few years. When the words oils and fats are mentioned, health-conscious individuals tend to run for cover. What they fail to realize is that there are good fats and bad fats. Complete avoidance of oils and fats would actually be detrimental rather than beneficial to their health.

read more

How To Recover From An Unhealthy Weekend

Did you overindulge this weekend? For many people, Friday through Sunday can involve some pretty unhealthy choices. Finding a balance between allowing yourself to splurge a little and overdoing it can be tricky. Whether you're reading this and it's already Monday or...

read more

What You Need To Know About BCAA’s

The Benefits Of Branched-Chain Amino Acids BCAA's, or branched-chain amino acids, are among three of the nine essential amino acids for humans. Amino acids are the building blocks of protein. Essential amino acids are those that the body cannot synthesize on its own...

read more

2-Week Intermittent Fasting Challenge

2-Week Fitness Challenge: Intermittent Fasting This is a 2-week challenge to those who are trying to lose more body fat and drop a few extra pounds in a short amount of time. It will be a tough one but you will get noticeable results. For those of you unfamiliar,...

read more