What follows is what most people, most of the time, probably outta concentrate on in order to see results with their health & fitness goals. 1. Stop Chasing Optimal There are so many detail rabbit holes that you could run down: What’s the optimal number of days per week to train? What’s the optimal set and rep scheme to follow? What about optimal exercise order and which exercises to includes? Etc. The list could go on ad nauseam.  Many many people get bogged down in what's optimal that they’re paralyzed to start. Optimal is can be synonymous with “perfect” and that’s pressure you DON'T…

Guest blog post from Amy Berger at Tuit Nutrition (www.tuitnutrition.com). It’s time to talk about scales, and the role they should or shouldn’t play in your low-carb/keto life. The dreaded scale. S-C-A-L-E. (Can a 5-letter word be a 4-letter word?) It’s downright tragic how a simple measuring device has come to dominate so many people’s emotions. Does the number you see there determine your mood for the day? Down a pound or two and all is well in your world, but up three ounces and all hope is lost? Don’t let an inanimate object control your mental health! Like any tool, a scale can…

Intermittent fasting is one of THE best strategies you can implement in improving your health hands down. I encourage it with all my clients whether their goal is weight loss, improving health, or reversing chronic disease. So let's delve into the top 3 intermittent fasting tips.  Watch the video below: Ok let's get into the top 3 intermittent fasting tips.     1. Stay hydrated     Even though you are fasting and can't technically eat, you CAN still drink water. A classic fast is water only, which you can do if you like. Staying hydrated helps the hungry to go down. However there are other…

When your goal is weight loss, the most important thing a way of eating has to do is…CONTROL HUNGER! You can’t stick to a diet that keeps you hungry all the time.  No one can.  It goes against basic human biology.  No amount of willpower or discipline can make you stick to a way of eating that leaves you physically uncomfortable. If you ever dieted to lose weight in the past, did you: Power through hunger all day only to dive head-first into junk food at night? Deal with constant, intrusive thoughts of food? Ignore the nonstop rumbling of your empty-feeling stomach? Plan your next meal…

This is going to be unique because we are going to talk about things that are disrupting your fat loss through your resistance training by such things as timing mistakes, supplement consumption mistakes and different things that you may not have considered. So lets delve into the 7 resistance training mistakes that are getting in the way of your fat loss and if corrected, I think you'll see some progress.  1. Rest periods too long You may have thought that by resting longer you would be able to lift more weight and thereby burn more calories. The problem is you actually don't…

There are sources out there that will tell you that eating too much protein is bad for you.  Bad for your kidneys, bad for your bones, increases your risk of cancer among other things. This is not the case. I’m going to share with you 11 signs you are not getting enough protein and that increasing your protein needs to be prioritized. For most people, they are eating far too many carbs and not enough protein to build and repair their tissues. Every single part of your body from your bones to your brain to your muscles and to your kidneys…

I believe there’s a big difference between losing fat in the short term versus staying lean for life. When you’re focused on a short term goal with a deadline—the most important thing is to reach your target. Obviously you want to do that in the healthiest manner possible, but many times we overemphasize pushing ourselves as hard as possible, using our discipline to restrict ourselves and do whatever it takes to achieve the results. Here are a few of the differences between short term and long term fat loss. Use some of these strategies whether you're in a maintain phase or when you want short…