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Building muscle requires you to do heavy, compound movements. Here are my 5 favorites. 

Binge eating patterns can be the achilles heel of weight loss and weight management if you don't learn how to manage and improve upon them. In this episode, I sit down with my friend and client Alyssa, as she shares her story with regard to weight gain, weight loss, her experience with binge eating patterns, establishing new habits, and how to deal with family and friends' unwelcome comments.  

Yes, you need carbs for effective and optimal workouts. But some are more ideal than others if you want to maximize your lifts. Listen up to find out which ones I recommend most! 

Not all protein supplements are created equal. Some pack lots of protein for a low calorie price tag. Others have very little and are often over priced. Here are the things to look for in any protein supplement if you want to maximize muscle protein synthesis and get the most for your money. 

In a world full of fake influencers and changing narratives, it's important to know who to follow closely and who to avoid. Here are my 5 favorite fitness professionals to follow. Want to know why? Give it a quick listen.  - https://www.instagram.com/biolayne/ - https://www.instagram.com/antidiet_dietitian/ - https://www.instagram.com/thealanaragon/ - https://www.instagram.com/jamessmithpt/ - https://www.instagram.com/syattfitness/

Late for work? Gotta pick up the kids from school? Still have to buy groceries and make dinner?  I get it. Shit gets in the way, but we CANNOT allow these daily life challenges to compromise our health. The good news is, you don't need to be in the gym for 2 hours, or even 1 hour. When you're pressed for time, there are VERY effective exercises you can do at home, and that require zero equipment to complete.  These 5 exercises get you the most "bang for your buck" and can make a 25 minute workout feel like an hour, if done properly. 

In this episode, I give you my raw, uncut take on the body positivity movement, the reality of the issues associated with accepting obesity as a norm, and the truth behind why so many organizations are jumping on this trend.  In the end, TRUTH remains undefeated, and truth doesn't care whose feelings it hurts. 

Do you ever look around at the absolute FEAST that is Christmas dinner? How often are there 30-40 people at your family gathering and 17 different dishes of food to choose from (not even including the desserts)?  I know the feeling. It's hard, but you KNOW that having 3 to 4 plates is going to get you into trouble. Here's how to avoid it. 

Counting calories and counting macros is like knowing how to swim - it works very well if you're drowning. Or, maybe you just prefer it. Both are OK. Tracking calories is a useful skill to learn (and I recommend that you learn it), but it's NOT a requirement for success. You can keep calories in check quite easily without ever tracking them. How? Portion Control.  If you're interested in joining the 8 week portion control program, let me know here: https://www.surveymonkey.com/r/KB3JCQZ

Writing out a plan ahead of time works well with dozens of daily tasks. Dieting is no different. 

"A McDouble costs $1, but a salad costs $8"! First of all, where the F*ck are you buying your salads? Eating healthy is NOT expensive. You've been lied to about what "healthy" food is, in order to convince you that you need to spend more money. Don't buy it. Literally. 

A calorie deficit = fat loss. So what's the easiest way to create the deficit? This list of foods are the best to include in your diet to create a calorie deficit, because they're going to get you more protein, more fiber, more volume, more nutrients, and more water - ALL for a low calorie price tag. Enjoy!