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This is the tool I use to plan and stick to nutrition programs for myself and the same process I give to my clients. It's designed to be very simple, easily repeatable, and flexible so you can remain consistent.
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 Thanksgiving has historically filled many clients with dread. Somehow folks get the idea that one day of a little extra food and a few drinks will undo everything they have worked so hard for in the gym.
That isn't true. Just like working out one day won't get you in shape; one day of extra calories won't destroy your fitness. However, that doesn't make navigating the holiday a breeze. For those of us who have contentious gatherings to look forward to, work on the next morning, or to outrun other bargain shoppers on Friday: here are 3 key factors to taking Thanksgiving in stride. 
If there is one habit I get the most push back on, it's counting calories.
Every client at one point or another has told me tracking their daily calorie intake is not possible. First of all, it is. But that doesn't matter if a person isn't going to do it. Fortunately, the goal with the calorie counting habit is not to have every client tracking their intake every day until the end of time. The goal is to make them aware of how many calories their meals contain and recalibrate their concept of serving size. Which brings us to today's topic. There is an easy way to build your meals so you can skip calorie tracking and still lose fat.  Here we are. Keto has found a place in the nutrition fad spotlight. As usual, everyone is looking for the “get lean quick scheme" and this is the current fan favorite.
Let me start by saying: you can absolutely choose to go keto. It's fine. I'm not hardcore anti- any particular way of eating. It's up to you how you want to engineer your calorie deficit and I'm happy to help you manage the habits that support your chosen plan. That being said, I don’t recommend Keto to any of my clients. If you’re gonna insist on trying the whole ketogenic diet thing, you have to understand what it is, how it works, and how to use it.  And we’re back for more of 6 Common Supplements and How They Work.
For those of you just tuning in, Part I covered Protein, BCAAs, and Fish Oil. Here in Part II we will look at Creatine, Pre-Workouts, and Multivitamins. Disclaimer: If you don’t have sound nutrition habits, no supplement will save you. Nothing on this list is a magic pill for ditching the Dad-bod. Also, keep in mind that the FDA doesn’t regulate ANY supplements. No one checks them for quality or even to make sure they contain the stuff listed on the label. Supplements are the freakin’ wild west of exercise nutrition. And now, for the exciting conclusion of 6 Common Supplements and How They Work!!  Supplements. There is no part of fitness with higher expectations and lower regulations. I’ve received so many supplement questions over my life as a trainer, my answers could fill a couple books.
Instead, I’ll spare you some time and condense the info to the important parts: what they are, how they work, how to use it, and my personal recommendations for which brand to use. Here in Part I we will cover Protein, BCAAs (since they are so closely linked), and Fish Oil. Check out Part II for Creatine, Pre-Workouts, and Multivitamins. Disclaimer: If you don’t have sound nutrition habits, no supplement will save you. Nothing on this list is a magic pill for ditching the Dad-bod. Also, keep in mind that the FDA doesn’t regulate ANY supplements. No one checks them for quality or even to make sure they contain the stuff listed on the label. Supplements are the freakin’ wild west of exercise nutrition. That said, here are the supplements I use and/or recommend. I’m sure the salesman at your local supp shop will disagree, but (except in specific situations) you don’t need anything but this list. Here we go!  I was a scrawny kid from birth into my early 20s. Growing up I always wanted to be buff, but no matter how much time I spent in the gym I couldn’t get there.
College changed things. The non-stop liquid calories and late night fast food excursions started to catch up with me. I hadn’t been exercising so now I was what we in the fitness industry affectionately refer to as “skinny fat.” I wasn’t a large person, but I had little muscle and too much bodyfat. I felt the urge to lose weight for the first time in my life. I tried being more active, but that didn’t help either. Looking back now, I want to smack younger me. I had leap-frogged the simplest solution to managing my weight. As a seasoned fitness professional who has helped countless people take control of their weight, I know the truth. Whether you’re a scrawny person who wants to build muscle, or someone who would like to burn some fat, the answer is the same. At the end of the day, the concept that will decide whether you reach your weight goal is energy balance.  I’m not gonna bury the lead on this one.
The big difference is nutrition. Whether you want to build muscle or lose fat - your training should be the same. The real difference in whether you gain some muscle or burn some fat is how you adjust your food. 
You’ve been working hard. Eating right, meal prepping, lifting weights 3 days each week, getting your cardio in - but is it working? How can you tell? Without knowing where you stand - how will you make adjustments to continue your progress?
A few main metrics tell you more than others and work better for specific goals. Kind of the way you have 6 main Avengers, but you need the right hero (or combination of heroes) to take on a particular villain. I really like this analogy - we’re gonna run with it. |
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