Hi My Name is Tony, I’m a Dietitian, and I won’t give you a meal plan… She was crying in my office, frustrated, and humiliated. This was the fifth client of the week who had come in, defeated and demoralized because they were unable to stick to the rigors of the meal plan I had provided them with. I sat there perplexed. I reviewed her meal plan and everything appeared to be in order. All the food groups were represented and precisely broken down into six balanced and perfectly proportioned meals. I was doing exactly what I was taught to do with a client in dietetics school. Giving them a meal plan to help achieve their health and fitness goals. I always assumed this is what people wanted when they came to work with me as their registered dietitian. I sat there in deep thought and said to myself: “ I am literally giving my client the answers to the test! All she has to do is follow the plan. It’s so simple!” Yet, if it was simple, why were so many people failing at it? I wondered, why couldn’t my clients stick to what appeared to be the perfectly structured plans I created for them? This constant internal...

Are food sensitivity test accurate? Over the last few years, food sensitivity testing has become more and more popular in the realm of  health and fitness for clients trying to obtain a deeper look into their gut health, and understand how it may impact their fitness goals. Before I proceed with this article I want it to be known that everything that will follow is intended for the healthy and fit population. This article is NOT designed to speak to those with clinically diagnosed food allergies, auto-immune conditions such as IBS or celiacs disease, or diagnosed food intolerances. Now that we have that cleared up, there has been a lot of buzz in the media lately about food sensitivity testing. This testing is very popular among alternative health practitioners and "health gurus" who are looking for to provide options to help their clients with their gut. We are even starting to see personal trainers, coaches, and healthy way of life clubs, provide these “take home” food sensitivity testing to their clients. These test range from $100 to $500 USD and are rarely covered by insurance (that should be the first red flag.) But what does the research say about this type of testing? Before we dig...

Have you heard the buzz around metabolic adaptations lately? Ask yourself something: Have you ever felt information OVERLOAD when it comes to everything you see and hear about nutrition in the internet these days? Well, you aren’t alone! We are bombarded with messaging and marketing every day when it comes to nutrition.  You may have heard the buzz around “metabolic adaptations” lately and you’re probably unsure what it means for YOU and YOUR goals. Well, let’s cut through the clutter: What are metabolic adaptations? Metabolic adaptations are the changes your metabolism and body goes through during the process of fat loss. Some of these main changes are: 1.) A decrease in sex hormone production such as testosterone and a decrease in leptin (a hormone helps you burn fat and regulates hunger.) 2.) Reduction in circulating thyroid hormones which are mainly responsible for regulating your metabolism and helping with fat loss. 3.) Decreased NEAT (non exercise activity thermogenesis) which is the calories you burn walking, chewing, thinking, etc. 4.) An increase in catabolic and acute (short term) inflammatory stress hormones such as cortisol. These metabolic adaptations not only occur while you are attempting to lose body fat, they can also remain after your diet or fat loss program ends. So far, I’ve painted a pretty...

What if I told you I have been helping my clients break through their fat loss plateaus by INCREASING their calories and DECREASING their cardio for two weeks. AND what if I told you that this method is evidence based and backed by some pretty impressive research. You'd probably think this was too good to be true, right? Well, it's not. Truth is, I've been implementing diet breaks with my clients for the last few months and the results have been astounding. First off, let's define what a diet break is. Simply put, it's a periodization of your fat loss protocol where you increase calories (and decrease cardio in some instances) to where your estimated levels of maintenance calories would be. Periodization means taking a break from your program. One of the biggest mistakes I see people make with their fat loss programs is trying to stay in a calorie deficit for months, or even years without ever giving their bodies a break! Logical thinking would leave you to wonder: "If I'm trying to lose body fat, why in the hell would I want to increase my calories. Won't that cause me to gain weight?" The research says otherwise! A popular study referred to as the MATADOR study showed that...

I've failed over and over as a dietitian and entrepreneur, and that's exactly why I've succeeded.   I walked into the LA Fitness in Warren Michigan for what I thought would be a normal day at work, and then I was SHOCKED with what I saw. My FAVORITE client was being trained by another trainer. My heart sunk. I thought to myself: “Not again! That would be the third client I lost this week. And not HER! This has to be a mistake.” I anxiously approached the two and saw the surprised look on both of their faces. Almost as if I caught my partner cheating on me red handed with another person at the bar. “Sorry Tony, it just wasn’t a good fit” - My favorite client said and nervously looked away. “Nothing personal bro, it’s just business” - Said the trainer. I felt like I was just broken up with and the girl gave me the old “It’s not you, it’s me!” line. I was crushed. To make matters worse, that was my only client I was supposed to train that day. I walked out of the gym feeling like a failure. I sat in my 1999 Chrysler Sebring in the parking lot, tears in my eyes, head on the...

Have you ever struggled to ask for help with your goals? I remember when I hired my first fitness and nutrition coach. At my job at the time, I was seeing about 10-12 clients per day back to back, and found myself neglecting my own health and fitness. Balanced meals were replaced with protein bars and quick shakes. My workouts were often skipped or half-assed. I was stressed out, not sleeping well, and losing my self confidence. I knew I needed help. But I was afraid to admit it. Some of the thoughts that ran through my mind were: “What would my clients think of me?” “How can I be a dietitian and a coach to others, but admit I need help with my own goals?” I was imposing self created impediments that plagued me for quite awhile. Isn't it crazy how we create so much fear and doubt in our own minds around what we know we need the most? Well, the good news is, if you can create the fear and doubt, you can also remove it. Eventually, I overcame those thoughts and hired my first coach Paul. I was trepidatious to start,  but I knew I couldn't continue on the path I was on for much longer. It ended up being the...

This post is designed to give you what you need to get started with a flexible approach to weight loss and nutrition by tracking your macros. I get a lot of coaching inquires weekly at this point and just can’t get everyone in a program. I realize not everyone can work with me one and one but I have this mission to help 100,000 people lose weight and keep it off for good without diets and restrictions by the year 2020. By consuming this content, applying it, and sharing it with someone, you help me achieve my mission to help more people, and you will begin to see results with your nutrition and fitness goals. What do you need to get started? 1) MyFitnessPal (yes there are other macro tracking apps but this is the one I personally use with my clients). 2) A digital food scale. 3) Measuring spoons. Measure and weigh EVERYTHING to get started. You will notice your food habits will improve just by measuring your intake for a week. What the heck are macronutrients? Macronutrients are where we obtain calories from. Calories are a stored form of energy. The main three macronutrients are protein, carbohydrates, and dietary fats. Alcohol being the fourth, but we...

When it comes to flexible dieting and macro tracking there are a slew of questions that I always get asked via DM's, private messages, or email. I pondered to myself: "how great would it be to have a collection of the commonly asked questions, and my answers to these questions for someone to be able to refer to? Per usual, I was astounded by my own brilliance and foresight :) Thus, I am creating that tome here. A lot of this content has contributions from my team of amazing clients so as always, I am SO appreciative of you guys. I learn just as much from you, as I hope you learn from me! Enjoy! Q): What the heck are macros?! A): Simply put, macronutrients are the protein, carbohydrates, and fats that we obtain calories from. You can read a much more in-depth analysis on macros here: The Complete Guide To Tracking Your Macros Q): Is macro tracking the new fad diet? A): Absolutely not. You know how I know that? Because there is nothing about this that promises rapid results or over night transformations. Macro tracking at it's premise is about creating awareness and enabling people to make smarter choices based on knowledge of what they are...

SUGAR IS EVILLLLLLL (Dr Evil Voice from Austin Powers). During these last nine years I've spent in the Fitness Industry I have witnessed several nutrients being demonized as the root cause for all of Americas health and obesity issues. Some of these ostracized foods would be: Dietary Fats. Gluten. High Fructose Corn Syrup. Carbs. And lately it's been sugar. Most people blindly follow the demonization of these nutrients because there are several books, magazines, articles, and media "experts" publicly saying these foods are bad. If the experts are saying it's bad, then it must be bad right? Wrong. Why is there so much misinformation when it comes to demonizing certain foods you ask? Because lies and hysteria sells, baby (Austin Powers voice...

Hey Friend!   Happy Friday!   I know you have been kicking major ass this week and you've been CRUSHING your goals.   Today I am excited to bring you 5 Bullet Friday.   Every week from here on out I will be delivering five bullet points of information to you about the following topics: what quotes have inspired me in the week, any supplement or fitness gadget I love, things my clients are doing that are helping them see AMAZING results, and any deep thought or message I've found truly inspirational.   This is a deeper level of content that I am so excited to share with you every week.   Let's get into this weeks five bullets shall we?   1) Quote that inspired me: "Success in not final, failure is not fatal, it's the courage to continue that counts." Winston Churchill.   I love this quote for so many reasons. One, it proves that success is not final. You never stop learning, stop growing, or stop trying to get better.   Two, it shows that failure is ONLY fatal if you quit. Failure actually offers a lot of lessons and opportunities for growth. I wrote a great blog about lessons I learned from Churchill here for you to check out   2) Supplement I love right...