On this episode of the School of Success Tony was joined by fellow RD Jim White of Jim White Fitness & Nutrition studios. Jim tells his story of how he founded his first studios and how that lead to an exceptional career in the media as an RD. Jim also discusses how success in business has allowed him to give back through his non-profit organization. Connect with Jim at: www.http://jimwhitefit.com https://www.instagram.com/jimwhitefit/        ...

How can you avoid weight gain during holiday season? Did you know the average American gains 7-10lbs during holiday season? Increased stress, more travel, high calorie sugary foods, and missed workouts are all contributors to unwanted holiday weight gain.  As a registered dietitian, one of the big questions I get asked is how to avoid the unwanted weight gain during holiday season. Here are seven tips that you can use to enter 2019 the happiest and healthiest version of you possible! 1. Manage your stress - Stress is commonly referred to as the silent killer. Your hormones play a large role in maintain your health, and holidays tend to increase stress levels for most. Cortisol is the primary hormone that can increase sugar cravings, impact your mood, memory, and waist line.  Do mind based activities every day during holiday season to manage stress. Journal, yoga, meditation, deep breathing exercises. Research shows even 5-10 minutes per day of mind based activities can reduce stress levels and improve health and body composition in adults. 2. Don't neglect sleep - Holiday season can mean longer days, travel, which can negatively impact your sleep schedule. We've been told since we were kids to get our 8 hours of sleep, but...

Is Gluten Free The Way To Go? Going gluten free is a very hot topic in nutrition right now. It's one of the questions I receive the most in my Instagram DM's. Before we nail Gluten to the cross, what the heck is it? Most people do not realize that gluten is not a carbohydrate, it's actually a protein composed of two other proteins called glutenin and gliadin. Gluten is NOT wheat, carbs, starch, (I hear this all the time.) Gluten has been vilified and demonized by “clean eating gurus” for the longest time but the truth is, unless you have Celiacs Disease you can consume gluten and be fine. Celiacs Disease is a serious condition where the body rejects gluten and causes very violent reactions. This is a medical condition where the small intestine can't process gluten. This is something that would require a medical doctor to diagnosis and statistically impacts less than 1% of the population. So, why do people “lose weight” when they remove gluten from their diets? When people remove gluten from their diet, they also remove large quantities of energy dense carbohydrates foods (breads, pasta, cereals, etc) which reduces their overall calories. The problem is most people are consuming too many overall calories and...

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...

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...