I think summer is the most challenging time of year to stay consistent with your fitness and nutrition. A lot of people would probably say it's the holidays, but I disagree. At least here in the Midwest, summer brings a lot more activities, and most of those activities revolve around food. Barbecues, picnics, potlucks, family reunions, fairs, concerts, vacations. None of those things are bad. They're meant to be enjoyed. But they're usually not the kinds of meals you've plann

Ever walk into the gym after a long day, ready to crush your workout, only to find every piece of equipment you planned to use is taken? It's frustrating, but it doesn't have to derail your workout. One thing I've learned is there is no perfect workout. Just because your plan changes doesn't mean your progress has to. The goal isn't to follow your program exactly as written every single day. The goal is to train with purpose, put in the work and keep moving forward. A crowded

One thing I've learned is that there is no perfect meal. Just because someone shares what works for them doesn't mean it's the gold standard or that you should always do that. We all have different recipes, different preferences and different goals. The key is finding meals you enjoy that hit your macros while also doing good things for your body. Yes, it's great to look amazing, but it's also important to function as best as possible. I'm a big fan of having what I call anch

The tender feeling/soreness we get in our muscles and joints, is it a good thing or bad thing? Well, it depends. As I’ve been in rehab mode (PRP and Shockwave therapy) I have a new appreciation for inflammation. While I’m not seeking it out, I also recognize the importance and contribution to healing/recovery. Muscle Growth (The Good Kind of Hurt) When you lift, you create microscopic tears in your muscle fibers. This triggers a growth response, and inflammation kicks in as

This is an age-old question that often doesn’t get asked. Which is more effective in staying focused and consistent, discipline or motivation? Let me start out by clarifying the difference between the two. Discipline is relying on one’s own self to stay on a routine and track. Examples of this are the things done without thinking about them or self resistance. One that most (if not all) is brushing our teeth. We have this locked in without any challenges. A more applicable ex

Let’s talk about protein bars for a second. Before I say anything else, I’m not anti-protein bar. They absolutely have a place, and I use them occasionally too! But they need to be understood, not blindly trusted. What brought this up is a popular brand that recently was in a class-action lawsuit. While this lawsuit was eventually dismissed, the major concern was around how those calories are actually being calculated because of a fat-replacement ingredient used in the formul