How to Stick to Your Meal Plan nutrition Jan 05, 2023

There are habits that will give you more bang for the buck.

For example, I've said many times that training is the anchor to your day.

The anchor keeps you from drifting.

Similarly, establishing a portion-control habit that will automatically keep...

Continue Reading...
How to Be Mindful of Portion Size nutrition Jan 04, 2023

Simplicity always wins.

The whole idea of using a daily habit-based approach to create your Ideal Body (the leanest, strongest, most athletic version of you) is to start small and keep it simple.

Everything I'm suggesting is backed by research in...

Continue Reading...
Why You Should Eat a Serving of Protein With Every Meal nutrition Jan 02, 2023

Today I want to talk about the importance of eating a serving of protein with each of your meals.

Protein is the most satiating and appetite-suppressing macronutrient.

Before I continue, some quick definitions.

Macronutrients are the nutrients you...

Continue Reading...
How to Eat Only Until You Are 80% Full nutrition Dec 31, 2022

As I sit here and look forward to the year ahead, I wanted to share some thoughts on how you can make the upcoming year everything you could hope for.

See, I believe that you’re the architect of your past, present, and future and that you...

Continue Reading...
How to Cook Tasty Meals nutrition Dec 07, 2022

If you're like most folks I've talked to, you're moving a little slow this week.

Perhaps the Thanksgiving-feast leftovers are weighing you down?

Maybe it's the snow or, depending on where you live, a tornado or tsunami?

Maybe your favorite sports...

Continue Reading...
Turmeric Ginger Lemonade Recipe nutrition recipes Dec 06, 2022

Lot's of "holiday" parties equals boozy temptations.

In truth, even though I no longer drink, it's a challenge for me to avoid alcohol during this time of year.

Sometimes it feels weird to be at a party drinking water when everyone else is, to...

Continue Reading...
What Does 250 Calories Look Like? nutrition Dec 01, 2022

Watch out. Don't fall for it. It's a trap.

The trap of "tomorrow." Tomorrow becomes next week, next week becomes next month, next month becomes next year.

You hear people say this all the time.

"I want to lose this weight but I'll start...

Continue Reading...
Banana Chocolate Chip Pancake Recipe mindset nutrition recipes Nov 28, 2022

What do you call a pancake after it does sit-ups? A waffle.

Try this fun pancake recipe as a free meal.

But first, if you've ever skipped a workout or started the day without your meals prepared ahead of time, continue reading.

I’ve got a...

Continue Reading...
Breakfast Hash Recipe nutrition recipes Nov 21, 2022

You travel to the market with grocery list in hand.

As you walk down the aisle, browsing the orderly rows of fresh fruits and vegetables, meats and fish, and everything else available to you... you pause and stare in amazement.

Hundreds of healthy...

Continue Reading...
Simple Roasted Asparagus Recipe nutrition recipes Nov 14, 2022

Asparagus is high in vitamin A, folic acid and dietary fiber, which are all thought to play a vital role in fighting cancer.

It also contains high levels of potassium, which may help control blood pressure.

Better yet, asparagus is rich in rutin...

Continue Reading...
Crispy Buffalo Chicken Bites Recipe nutrition recipes Nov 10, 2022

Success leaves clues and you should benefit from those clues.

Once you make the commitment to surround yourself with others who were already where you want to be, success will simply flow into your life.

I call it The Yoda Method.

But more on that...

Continue Reading...
Almond Flax Chicken Recipe nutrition recipes Nov 04, 2022

You order a quarter chicken (mixed light and dark meat) with honey sauce and salt and pepper. It arrives in a paper bag with deep-fried potato wedges, two pieces of thick-cut sourdough sandwich bread, and a generous side of coleslaw in a paper...

Continue Reading...
Sweet Potato Breakfast Skillet with Bacon Recipe nutrition recipes Nov 01, 2022

Bacon is the duct tape of food.

It fixes just about any meal.

You can make this dish for breakfast; however, it's delicious at lunch and dinner too.

Batch prepping your meals is a good habit. It's something that will save you time, money, and help...

Continue Reading...
Pumpkin Pie Smoothie Recipe mindset nutrition Oct 31, 2022

Most folks are majoring in the minors...

"Which at-home workout is the best?"

"Should I take a dairy-based protein powder or beef protein or plant protein?"

"Hindu Pushup or Dumbbell Chest Squeeze Press?"

Then you watch the negative news feed and...

Continue Reading...
Triple Protein Burger Recipe nutrition recipes Oct 27, 2022

A good burger is a combination of fats, carbohydrates, and proteins.

It's also big on flavor. Each bite should include the perfect mix of salty meaty, sour pickle, and catsup-sweet goodness.

Nowadays we eat beef about once a week. A pan-seared...

Continue Reading...
Basil Avocado Baked Salmon Recipe nutrition recipes Oct 24, 2022

Batch-prepare your meals, on Sundays and Wednesdays, to save time and make sure you have healthy options for the week.

But that doesn't mean you shouldn't make a fresh meal for nightly dinner, if you like.

You see, some foods are better for batch...

Continue Reading...
Chicken Salad with Avocado Recipe nutrition recipes Oct 20, 2022

A man walks into a restaurant and sits at a table.

The waiter comes over and asks, "Would you like the soup or salad?"

Man replies, "Oh, that sounds much too big for me. I’ll just have the regular-sized salad, thank you."

Sharon and I have...

Continue Reading...
10 Habits of Good Nutrition nutrition Oct 13, 2022

Maybe you've gained some weight over the last six months and you know something needs to change.

Luckily for you, there’s a proven strategy to lose that unwanted bodyfat.

One of the fastest ways to lose weight is to focus on your nutrition.

...
Continue Reading...
How to Stop Overeating at Night nutrition Oct 05, 2022

I have a story about the value of a good teacher or mentor.  

As a coach I'm always looking for teaching opportunities to help my client-athletes meet their goals.  

Some clients want to lose between 10 and 50 pounds of excess body fat....

Continue Reading...
The Secret of Consistency nutrition Oct 04, 2022

The key to success, in anything, is often simpler than most would assume.

In fact, much of the time it's simple enough that it's a bit disappointing to the person seeking some "magical" answer that will solve all their problems and propel them to...

Continue Reading...
Dairy-Free Chocolate Post-Workout Smoothie nutrition recipes Sep 04, 2022

I'm a big fan of soft-serve ice cream.

Especially if it's the salted caramel kind. In a sugar cone.

Every so often I will enjoy a pint of frozen goodness after a tough resistance training workout.

Problem is, dairy makes me feel downright awful.

...

Continue Reading...
The Truth About Milk nutrition Sep 01, 2022

When I was in middle school, around seventh grade, my go-to breakfast was a large bowl of processed cereal grains drenched in cold cow's milk.

Almond milk was not the rage in those days.

It was 1984 and very few people realized it was indeed...

Continue Reading...
How to Eat Carbs and Lose Fat nutrition Aug 29, 2022

Smart training is an essential part of any fat-loss plan.

And when your workout program includes resistance training and metabolic conditioning, you can expect more muscle, an increase in resting metabolism, plus real-world strength and endurance....

Continue Reading...
3 Easy Fat-Loss Habits nutrition Aug 26, 2022

Do you rely on willpower to "eat healthy" and make mindful nutrition choices?

Maybe you think willpower is the solution to your obstacles, fears, and limiting beliefs.

As if a little willpower will take care of your recurring problems.

This method...

Continue Reading...
1 2