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...

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...

The field of nutrition is full of pseudoscience and misleading claims. Everyone seems to have an opinion when it comes to nutrition. You'll hear that too much protein will rot your kidneys. Dietary fat will make you gain fat. Gluten is the root cause of all health issues, and so on. Unfortunately, there are plenty of nutrition "experts" making these claims. Main stream media is flooded with this false information. Fortunately, I am going to break down the top five nutrition myths and debunk the lies with science for you below! 1. A High Protein Diet Causes Kidney Damage - The kidneys role in the body is to filter waste out of the blood for excretion. A high protein diet has never been linked in research to put extra stress on normal functioning kidneys. Your body is very resilient and adaptive. It can handle the extra protein one may consume. Consuming an adequate protein diet is very beneficial for weight loss and those engaged in a strength training protocol. What can put extra stress on your kidneys is alcohol consumption. If you are looking to give your kidneys a break then I would recommend limiting alcohol to three drinks or less per...

Life is all about choices. We are faced with choices daily. From things as little as what shoes to wear, to life altering decisions that can impact not only us, but those around us as well. I was recently faced with one of those choices. I had been working for a company for three years right out of college. Long hours and hard work propelled me forward. I had an office, a really fancy management title, and was making a very comfortable income. I had bought a new house, a luxury car, and had a nice 401k rolling. I had it "all". Except fulfillment. I always have had this deep desire to create something of my own. To blaze a trail of my own and do things my way. For the past several months my journal entries had reflected that I was happy, but not fulfilled. My gut was telling me to make the change and take the leap. I was faced with the choice: Faith or fear? I knew what I wanted. I just couldn't find the faith to listen. To be honest, I was living in fear. Fear of my job. Fear of not being able to pay my bills. Fear of what others would think of me if...

I remember it like it was yesterday. I was this young, skinny kid walking around in Bally's Total Fitness (remember those?) back in Warren Michigan. I was on a desperate quest to build muscle and achieve serious #gainz. Like most young, naive men I looked to find a gym mentor. When deciding on a mentor, I cared far less about formal education and scientific reasoning and I put much more merit into the sizes of the mentors biceps and the amount they could bench press. Enter Mike. Mike was an awesome dude and very cool guy who took me under his wing for a bit. Mike had a PhD in bro-science and was willing to impart on me all of his extensive knowledge. One thing my bro-fessor Mike taught me was to NEVER miss my post workout protein shake in risk of losing all of my hard earned muscle I just created in the gym. I can still recall his exact words: "Don't eat, shower, or use the bathroom after your workout UNTIL you drink your protein shake." Makes sense right? Mike was swoll, and I was not so I was going to blindly follow every piece of advice he gave.     Fast forward to today and I...

I am a big proponent of mentorship. I have spoked out via my content on the positive impact mentorship has had in my life and why I continually invest thousands of dollars to work with mentors in my health, fitness, and life. One of my greatest mentors is Sir Winston Churchill. When I first met Churchill I was very impressed. If you'd like to meet him, I will arrange it. He's a very cool dude! OK...

Ok, maybe that statement isn't total bullshit. It's definitely not as ludicrous as skinny tea or fat wraps. But, weight loss goes much deeper than the old mantra "eat less and move more". Weight loss can be difficult and confusing for a lot of people. The United States is trending towards a 1:2 overweight or obesity rating by the year 2020. Think about that for a minute. One out of every two individuals will be considered overweight or obese by 2020 according to this prediction. As a country, we obviously are a bit confused when it comes to weight loss. I want to make things super simple and easy for you by breaking down exactly what a successful nutrition protocol for sustainable weight loss will look like. The First Law Of Fat Loss. Nutrition is a science. That's why RD's are required to take countless organic chemistry (I almost lost my mind multiple times in that class), biochemistry, and physics classes to truly understand the human body to prescribe effective weight loss protocols. Basic science tells us that you need a certain amount of energy (in the form of calories) to sustain life. We obtain energy from two places: food and stored body fat. In theory, the following...

What's up my friend! Today I am excited to share with you the top 10 fitness Instagram accounts you need to be following. I won't ever understand why the fitness industry is full of professionals who REFUSE to support, help, and encourage the growth of others. A few weeks ago in early April I was on the Fit Man Project Podcast with my friend Josiah Novak and he said something to me that really stuck: "The fitness industry is like a civil war. It's us good coaches who care about our clients, and who support, encourage, and collaborate with each other, VS the marketers/scammers who care ONLY about monetizing off of peoples fears and insecurities." Preach it my brotha! This post is all about other people in the fitness/personal development industry who are doing good, and who you should be following. Some of these accounts are more personal development than pure fitness, which is equally important to learn about during your quest for greater health and vitality. These accounts are ones that have personally motivated me or moved me on some deeper level, and I am excited to share them with you. These are ranked in no particular order, they are all badasses in my book. #1 Bedros...

Eat clean to get lean! We've all heard it. The mantra behind fitness enthusiasts who pride themselves on their ability to not even look at an Oreo or a doughnut as they eat their chicken and asparagus. As a Registered Dietitian I am all for nutrient dense foods and healthy eating. However, I don't subscribe to the "clean eating" mindset and it may do more harm than good for a few reasons: 1) Clean eating lacks a universal definition - What does clean really mean? For some, it may mean low carb. For others low fat. For others it may mean low sugar and minimally processed. The lack of a universally accepted definition doesn't help set someone up for long term success. How can you stick to something long term if you don't even know what you are trying to stick to? 2) We are attracted to ANYTHING that retreats from us - Read that line again. You know what I have learned from working with 1000's of individuals over the last decade? We want what we can't have. Especially food. I've seen some health and fitness professionals provide their clients with "approved and non-approved" food lists. I don't know about you, but if I had...

I want you to find the wound, open it and bleed to be successful. It's that time of year. People are setting these lofty goals for 2018. We will soon be BOMBARDED with marketing and media messages about fitness and New Years Resolutions. You will hear things like "change only one small thing at a time" and focus on long term success blah blah blah. I'm going to tell you something that no other fitness or nutrition expert will be discussing when it comes to setting your goals in 2018. Find your pain first. And then dig into it. Then set your goals to solve that pain. When I do a phone consult to see if someone is a good fit for my private coaching programs I always ask the question "what do you want to achieve?". If I hear some lame goal like "lose weight" or "get healthy" I immediately stop the prospect and ask what do they really want to achieve. What pain are they trying to move away from. What in their life prompted them to make a change right now? I ask them to dig deep and really disclose what is bothering them. Then the magic starts to happen. They disclose they don't feel comfortable in their...

Waiting for January to start your fitness journey is the BIGGEST mistake you could ever make. With the holiday season in full effect I hear the following question asked so often: "Should I just wait for January to get started with my health and fitness goals?" The answer is ABSOLUTELY FREAKING NOT. Sorry for yelling...

"The only way I will go out to eat is if you smuggle my food scale in your purse." My fiancé placed the scale in her purse, as well as a measured out portion of salad dressing, and my own low sugar ketchup. Thank the heavens they make big purses, right? Off we went to our favorite restaurant in Downtown Plymouth for our first dinner out since being engaged over the last few months. I sat there carefully weighing out my chicken breast and sweet potato fries. I thought to myself, this was not normal behavior. Why was I being this OCD about my food? I was a few weeks out from my next Men's Physique show and I could not afford to be anything less than precise with my nutrition at that point. Was I "shredded" at the time? Yeah, I sure was. Was I the happiest or balanced with life and fitness? Not at all. My fiancé and I were engaged for a few weeks and had not been out to celebrate with family or friends because I was too worried about the food choices and not being able to show up as lean as possible for the show. I had a goal set for myself and I did what it took...

Should I be tracking my calories or just my macros? Do I need to eat every 2-3 hours for fat loss? Can I eat past 7pm or does the magical carb fairy sprinkle fat dust on my food at that time? These are some of the most common questions I get via Facebook and Instagram weekly. My job for private clients is to make things VERY simple and effective for them to follow. So, I am going to break down the FIVE most important components when it comes to prescribing a simple and effective nutrition protocol for a client. These five things, in order of importance, are all you need to be concerned with to see amazing results. Everything else is just details my friend. So, let's jump right into it with numero uno and most the most important...

"Don't shower. Don't eat. Don't even use the bathroom BEFORE you drink your protein shake." This was the advice I received at 18 from the obligatory education I received from the largest dude at Bally's as I was on my quest for knowledge and bigger biceps. The supplement industry is a billion dollar industry. Each day there is a new product that will help you burn fat, build muscle, and will change your life appears on the market. It can be very hard to decipher through all the bogus claims and pseudoscience to find what is really relevant and pertinent to your fitness goals. Two products that most people have heard of are whey protein and branch chained amino acids aka BCAA's. Most people do not know the difference between the two and if/how they should use them. Fortunately for you I am going to break all of that down for you below. First off, do you need a protein supplement? No. If you can obtain all of your daily protein intake via whole food then there is no advantage to consuming a whey protein supplement in comparison to whole food dietary protein. Now, most of my clients are very busy individuals. Eating protein at every single meal throughout the day just isn't feasible.  That's...

[vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left" background_image_as_pattern="without_pattern"][vc_column width="2/3"][vc_column_text]Whether you are brand new to nutrition and fitness, or you’ve simply fallen out of shape recently, here is the my beginner’s guide to get you back on track quickly. I could write a short novel on this subject but I wan't to keep this concise so here are four specific action items for you to follow to cut down on wasted time and energy and start seeing results! Start with Motivation: You need a why. Why do you want to get fit again? What is pushing you to do this? There must be a reason that you desire to change your body at this time in your life. Think about it until you have a very clear, very specific reason. There is no wrong answer here. Don't feel selfish or vain. We all have our own personal motivators for wanting to achieve our best selves. What’s ultimately important is that your reason is specific and powerful to you. You need a why to push you through the challenge and the obstacles. People without whys have a less likely chance of being successful.Once you’ve determined what your motivation is, write it down where you can see it...