Nutrition for Athletes

The reality is there are no magic meals or diet that will help you to become a better athlete. If you want to become a better overall athlete then you need to be taking your practice, training, nutrition, and recovery seriously. Here are my top 7 tips for athletes. 1. The 25-50-25 Rule At MBSC […]

Eating For Fat Loss/Dieting

Major Keys For Fat Loss and Dieting⁣ WHAT you eat, how MUCH you eat, how OFTEN you eat, and WHEN you eat can ALL be helpful tools to adjust when seeking body recomposition goals.⁣ HOW MUCH ⁣🍴⁣Yes-calories in vs. calories out matters, A LOT–however, there’s much more to it than that. How you achieve a […]

All or Nothing Mentality

^ Unfortunately this is not a typo.⁣ Both columns define “dieting”⁣⁣We need to get more creative with our terminology.⁣⁣I hate that when we refer to a client’s or my own “diet phase” using the word “diet” it feels icky and wrong.⁣But if, instead, I said “structured but flexible, responsible, temporary caloric deficit that is adjusted […]

Outcomes versus Behaviors

Focus more on process, less on product. If you want to make big changes, it will require small, consistent behavior. Stay focused on what you can control: That is, changing daily behavior, rather than worrying about future outcomes. Behaviors vs. outcomes The world is mostly uncontrollable. Life happens. If you want to sell your house […]

How to Read Nutrition Labels 101

Four main things to focus on when reading Nutrition Labels Reading nutrition labels can be confusing and quite intimidating for most people. There’s a whole bunch of numbers, percentages and words that sound like chemistry formulas that were created by the companies to confuse the consumer. The hardest part is trying to figure out what […]

How to Change a Habit Flowchart

This flowchart below was adopted from the book The Power of Habit by Charles Duhigg. In his book he explains why habits exist and how they can be changed. With penetrating intelligence and an ability to distill vast amounts of information into engrossing narratives, Duhigg brings to life a whole new understanding of human nature […]

The Importance of Sleep

Sleep More = Get Leaner, Be Smarter Come on over to the Dark Side. For many people, sleep time is whatever time is left over at the end of the day. Life is busy. Sleep can easily become a last priority. The reality is, especially within a busy life, taking ownership of prioritizing sleep is vital. We […]

The Cost of Getting Lean

What are you willing to trade off to get leaner, fitter, and healthier? Improving your nutrition, fitness, health (and life) — is about trade-offs. In order to say “yes” to something, you have to say “no” to something else. And vice versa. For example: Saying “yes” to an extra 30 minutes of sleep might mean […]

Fat Loss & Your Bank Account

When most people talk about dieting and nutrition, they focus on the hard stuff like their metabolism, their low thyroid, nutrient timing etc. etc. etc.…. Yes, that stuff is important – I would never argue otherwise. But what most people severely overlook is the SKILL of dieting. More specifically, the actual skill of what it […]

Flexible Dieting

If you ever get nervous or anxious or beat yourself up for eating something “bad” or going over your calories, pay attention because this is important. First off, there is no such thing as a “good” or “bad” food. “Right” or “wrong” food. “Healthy” or “unhealthy.” There is only food. And, yes, you can sometimes […]