Training & Exercise

Does Lifting Heavy Weights Make Women Bulky?

First off, “bulky” is subjective. What’s bulky to you, may not be bulky to someone else. Fear of getting too bulky is one of the most common concerns among women who are new to strength training. In reality, your chances of “accidentally” bulking up from lifting...

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 to feel more confident. Most of us also ignore the warm-up. Guess what? Getting that workout in can be tough to do when you have a shoulder impingement or a pulled hamstring. I know because I've had both over the...

read more

How To Lose Fat And Not Lose 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 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

Weight Training: Optimal Time For Rest Between Sets

Timing Your Rest Breaks 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...

read more

Why Correct Form And Full Range Of Motion Matter

Correct Form And Range Of Motion One of the major benefits of exercise is that it keeps us active and able to perform daily physical tasks without injury. For example, if you know how to deadlift correctly, then you understand the correct way to pick up and put down...

read more

10 Rules Of Proper Gym Etiquette: Mistakes To Avoid

Gym Etiquette Here is my "Top Ten" list of things you should and shouldn't do in a crowded gym. 1. Don’t talk on your phone, it’s just rude. 2. Re-rack your weights and put them back in the correct order. Don’t make someone smaller than you have to peel off stacks of...

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

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?

Fruit Juice vs. Whole Fruit When most people see the word “fruit”, they think “healthy”. This is true if we are talking about the whole fruit. Whole fruit has a natural layer of fiber that slows down the absorption of sugar. However, drinking fruit juice is actually...

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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Does Lifting Heavy Weights Make Women Bulky?

First off, “bulky” is subjective. What’s bulky to you, may not be bulky to someone else. Fear of getting too bulky is one of the most common concerns among women who are new to strength training. In reality, your chances of “accidentally” bulking up from lifting...

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 to feel more confident. Most of us also ignore the warm-up. Guess what? Getting that workout in can be tough to do when you have a shoulder impingement or a pulled hamstring. I know because I've had both over the...

read more

How To Lose Fat And Not Lose 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 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

Weight Training: Optimal Time For Rest Between Sets

Timing Your Rest Breaks 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...

read more

Why Correct Form And Full Range Of Motion Matter

Correct Form And Range Of Motion One of the major benefits of exercise is that it keeps us active and able to perform daily physical tasks without injury. For example, if you know how to deadlift correctly, then you understand the correct way to pick up and put down...

read more

10 Rules Of Proper Gym Etiquette: Mistakes To Avoid

Gym Etiquette Here is my "Top Ten" list of things you should and shouldn't do in a crowded gym. 1. Don’t talk on your phone, it’s just rude. 2. Re-rack your weights and put them back in the correct order. Don’t make someone smaller than you have to peel off stacks of...

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

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?

Fruit Juice vs. Whole Fruit When most people see the word “fruit”, they think “healthy”. This is true if we are talking about the whole fruit. Whole fruit has a natural layer of fiber that slows down the absorption of sugar. However, drinking fruit juice is actually...

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