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If you want to actually put on lean muscle...-And not just dirty bulk, building more fat tissue than anything (like most people when they try and gain muscle).-Then prepare yourself for the long haul.-Stop thinking about the results you want as attainable in a few weeks.-Start thinking about and getting comfortable with the process taking months or YEARS.-Don't worry about how long your workouts are or how long you're spending in the gym.-Instead, focus on PROGRESSING consistently on compound movements.-Simply put, if you want a big chest - focus on getting strong on bench press (or pushups)-That is what will...

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Many people around the world, and some of my own clients are observing Ramadan during this period, so I thought I would share my take on this powerful practice.-First of all many cultures across history have recognized the benefits of fasting from the Greeks to Ancient India.-Fasting has been shown to have a variety of health benefits from improved insulin sensitivity, increased growth hormone, and decreased inflammation.-Something our modern society only rediscovered recently (am I the only one who remembers when everyone was still saying to eat 6 meals a day?)-Anyways this is not going to be a post on...

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For those of you that don't know, I did a fat loss case study last month.-The goal was simple. To show you how you can lose fat, WITHOUT WORKING OUT.-@anuttarab lost 6lbs with me in 4 weeks just by tracking her food, hitting her macros, and eating in a calorie deficit!-My clients typically lose 5-10 lbs per month, while working out, it just goes to show you that fat loss really is all about the diet.-What is more impressive than the amount of weight she lost, is how she has made it into a lifestyle that she can MAINTAIN.-Anuttara had lost...

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Sometimes It seems like everywhere you you look people are simply fighting for a sense of control.-It is human nature to want to change and improve our surroundings.-However, a lot of the time we dwell on things that are outside of our control.-Like politics, the opinions and actions of others, the past, future, economy, or even a world wide pandemic.-It's not that these things aren't important. I just think it is important to recognize what IS in your control.-Like how you treat others, your work ethic, and your health/body.-It is especially hard to remember what is actually in your power...

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So many women make this mistake before they join one of my programstheir calories are set way too low.-It's not uncommon for a client to be eating 1200 calories when they come to me...-The intention and principle is sound. (they're eating in a calorie deficit after all)-However when we go too low in calories (practically below our BMR) we start restricting our bodies ability to maintain normal bodily processes.-It then becomes much harder to maintain the diet, and your mood/hormones are likely to suffer as well.-Just for reference a toddler needs 1200 calories to grow and develop.-So if you're a fully...

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