When you are eating at home and making your meals it’s pretty easy to control your calories and macros. But what happens when you want to track the calories and macros at a restaurant? How do you find that information when ordering take-out from a local business? That was always my biggest struggle when I first started tracking calories.

Let’s face it, everyone goes out to eat once in a while. And even though going out to eat once in a while isn’t going to ruin your progress, it’s still nice to know what you are putting in your body.

A full night’s sleep can improve your immune system, strengthen your heart, improve your mood, increase productivity, improve your performance, and even help with weight loss.

Sleep is also important for memory. Both SWS(slow wave sleep, a type of non-REM sleep) and REM sleep are important for memory formation. Without sleep, memories are effectively kept “front of mind” and not stored contextually. This means that while fresh memories are the clearest, they can also be completely forgotten and poorly recalled.

Cardio is not what you do to burn extra calories, cardio is an exercise that you do to improve your heart health. Steady state, endurance cardio strengthens your entire heart and as a result, makes it healthier and more efficient. The cardiovascular adaptations of endurance training are most directly correlated with good health.

In this article, I will break down the pros and cons of some of the most popular supplements so you can determine which ones are right for you, if any.

Remember, the supplement industry is a business. While some companies may have your best interest in mind, the goal is to sell you products, whether you need them or not.

My suggestion is to only use a supplement if you can’t get enough of it through diet or nutrition.

Most people view the push-up as an upper-body exercise but it’s a full-body movement if you want to do it right and get the most out of it. You are mainly using your upper body to move down and up but you need to have your core, glutes, and legs engaged to maintain proper body alignment.

The reason most people fail to reach their goals is because they aren’t specific enough. You need to be specific when setting your goals, and you need to make sure you have actions that you can take to help you reach them.

In this article, I will use my experiences from 18 successful races to explain the details of different races, tips on what to wear to a Spartan Race and what to expect when you arrive, as well as beneficial ways to train for the race. By the end, you will know how to run a successful Spartan Race and have the time of your life while doing it.

If you want to finally figure out how to prioritize your workouts then you are in the right place. One of the biggest hurdles people face when trying to start a fitness routine is finding the time to prioritize their workouts. Here are 5 helpful ways to start prioritizing your workouts so you can finally set up a routine that starts giving you the results you deserve.

It doesn’t matter if you want to accomplish your very first pull-up, or if you want to hit a new personal record for chin-ups, you are in the right place. In this article, I’m going to explain the correct technique and tell you how to build the required strength to accomplish this impressive calisthenics feat. By the end of this article, you will know how to do a pull-up and you will have a game plan to apply so you can use it as a regular part of your training.

Creatine is one of the most studied supplements in the world so there’s a lot to learn and the benefits are unbelievable. It’s natural and it’s safe. You will gain muscle faster and strength faster than if you were training without taking creatine. You can build lean muscle even if you are in a calorie deficit, and more.

The health and fitness industry can create some struggles for people during the holidays. The stigma of being healthy can put unrealistic expectations on us which can lead to not enjoying the special day and that’s not good. After all, that’s what is most important. To enjoy your day with your loved ones. This short blog is going to dish out(no pun intended) some helpful tips and strategies on how to enjoy your Thanksgiving guilt free while eating the foods you enjoy.

I am going to cover the ins and outs of meal prepping and provide you with a few different ways to meal prep for yourself. It’s great to save time and money while reducing waste in the kitchen but that’s not all. And you don’t have to be a bodybuilder or an athlete to meal prep. It’s great for anyone who is pressed for time or finds themself going out to buy food for lunch every day. 60-90 minutes on a Sunday could save you time, money, and even sanity over the week to follow. Check out the rest of this article to find out how.

Self-care is exactly what it sounds like, taking care of yourself. Anything that involves taking care of yourself physically or mentally is self-care. It sounds obvious but sometimes knowing isn’t enough. Do you want to improve your mental and physical health? Then it’s time to start making self-care a priority. Below are my 6 tips for self-care to start improving your life immediately. 

Do you feel like you’ve reached a plateau with your fitness regimen? I’ve put together a list of 5 things to focus on if you are a hitting a strength and/or fat loss plateau in your fitness journey.

Strength and nutrition are the main focus of my online coaching program. This article is a comprehensive look at both, specifically for losing fat and building strength. You will learn the science behind burning fat and how to apply it to your life.

A handstand is one of the most popular skills or exercises out there. It has so many benefits, it’s really fun, and looks cool. There are a lot of reasons that someone would want to do a handstand, whatever your reason is, this blog will help you get there safely and efficiently. I will go over all of the most important aspects of the handstand that beginners need to go from nothing to something. By the end of this article you’ll know the best way to do a handstand.

Losing weight is not easy, but it is simple. I understand if that doesn’t make sense to you right now. But at the end of this article, you will have a better understanding of the science behind weight loss, as well as some hacks to make the process easier, and how you can use that knowledge to create a better relationship with food while getting and KEEPING the body you want.

Protein is a macronutrient with the primary function of building and repairing body tissues and structures. It can also be used for energy if calories or carbohydrates are insufficient in your diet. Additionally, it is involved in the synthesis of hormones, enzymes, and other regulatory peptides. On top of that, it can be a key component to weight loss.

Let’s call it like it is, it feels good to feel good. And taking care of yourself feels good! Strength training is a great piece of the puzzle when it comes to overall health. You are not only getting stronger but you are promoting blood flow all throughout your body. You are keeping your muscles alive and well, and when you treat them right they will treat you right. Gaining strength shows discipline because it doesn’t happen overnight.

I want to give you the guidance, accountability, and motivation that you need to have a successful fitness journey. With most of us spending more time at home during the pandemic, there’s a good chance that’s where your workouts are taking place these days. I know that you can do the push ups and squats on your own at home. I know you can get it done but I would be doing an injustice if I didn’t share the knowledge that I have learned over the years of my practice. Let me explain.