A recurring theme that I hear frequently from individuals is how they like to end their day with some sort of treat that really hits the spot. This can vary widely but one of the most common is ice cream. I'm the same, but I have a twist to it that not only is macro friendly but I swear is good enough to sell at restaurants. I've shared this recipe many times but it's been awhile so I wanted to do it again. In the video below, I go through my daily intake (which I've modif

Let's talk about what happens when you have a refeed, free meal, or just simply fall off the rails with your nutrition. First, the most obvious and immediate thing is you feel full and bloated. This is because of the extra food and fluids. Additionally, there's probably some sodium and other things that are hitting your GI tract that it is not used to. Now let's fast forward to the following day. What happens? Of course we usually see that good old scale jump up. Does that

There are certain months of the year that I call Pivot Months. These are months where there is a transition of some point that sets you up for what is next. July is one of those months for example. I say this because here in the Midwest, July is the peak of summer activities. Vacations, BBQs, pool parties and the like. It is also the start of Q3 so we're on the other side of the calendar. Finally, the next month is Aug, which means school starts up and the holidays are j

A question I get often is: "Can I train my abs every day?" The answer here is you already do and no you shouldn't. Let me explain. Recently one of my clients had a fairly significant surgery on his abdominal wall - it made a good sized incision that required getting stitched up. Obviously there is a recovery time needed to let those things heal before working the abs directly. However his comments once he was released to train again were that even exercises such as seated mac

A common pastime is to go to a park, grill out and enjoy time with friends and family. Of course, how to navigate this without going completely off the rails is the topic today. First, you absolutely should go. Being social and having fun with those you care about are a big aspect to having and maintaining relationships (even if aunt Helen is crazy lol). Secondly, usually these are potluck style events, so bring something you know you will eat. Keep in mind what the standa