How To Set Goals

lifestyle Jan 01, 2020

 It is that time of year everyone is setting ‘resolutions’ and goals for the New Year. However, the stats are quite shocking when it comes to successfully accomplishing New Years resolutions and goals.

According to the University of Scranton, a whopping 92 percent of people who set New Year's goals never actually achieve them.

Why? Likely because they are only setting goals based upon the fact that it is the New Year...all the other months of the year it is not a priority. If accomplishing your goals really matters it should be something that you do year-round and re-visit frequently.

Let's dive a bit deeper into some stats revealed by a Harvard Business study relating to goal setting and success.

  • 83% of the population does not have goals
  • 14% have a plan in mind, but are unwritten goals
  • 3% have goals written down

“The study went on to find that the 14% who have goals are 10 times more successful than those without goals. The 3% with written goals are 3...

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The Only Diet that Never Fails

lifestyle Dec 23, 2019

Your curious aren’t you?  To find out the only diet, after working with thousands of individuals, that I’ve never seen fail.  That is right, literally never.

It isn’t fancy, it isn’t special, it’s actually been around for quite some time, believe it or not!

Okay, okay, I’ll tell you!


It is a diet that YOU can be consistent with, and that you can enjoy.  I don’t mean consistent like a month or two, I mean for years.  For decades.  A diet approach that you can see yourself doing because, here comes the second point…you ENJOY it. 

You enjoy the food you eat, you enjoy cooking, you enjoy the exercise you’re doing, and most importantly, you enjoy how you FEEL because of it.   

If these things are not part of your ‘diet’ or nutritional approach, sorry bud – it ain’t happening for ya.  That means if you truly, deep down love eating broccoli, and chicken,...

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SLEEP: The Master Key To Your Progress

lifestyle Dec 12, 2019

The number of people who can survive on 7 hours or less of sleep or less without showing ANY biological or cognitive impairment is actually 0% (when rounded to a whole number).   

More than 1/3 of Americans have trouble sleeping every night, and 51% of adults say they have problems sleeping at least a few nights a week. 

So that begs the question – how much sleep do we actually need? 

How Much Sleep Do We Need?

This definitely varies, but studies have shown that we need at least 7-9 hours of sleep per night.  That is not time in bed either, this is actual sleep.  So for us to accomplish the minimum of 7 hours per night of sleep, we would need to be in bed for roughly 7.5-8.5 hours, given that we rarely fall asleep right away, and we rarely stay asleep the entire night.

There is a SMALL percentage of the population that contains a gene called the DEC2 gene.  This is a ‘short-sleeping’ gene which essentially allows individuals to...

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How to Dine Out Without Derailing Your Nutrition Plan

nutrition education Nov 21, 2019

How to Eat Out Without Derailing Your Nutrition Plan

So you’ve been crushing your nutrition lately, you’re seeing great results, but you know you’ve got a dinner party/wedding/event/work lunch coming up. Don’t fret! Just because you’re making all these positive health and lifestyle changes doesn’t mean that you have to let eating out once in a while stress you out or throw you completely off track. 

Here are a few tips on how to order at a restaurant without derailing your nutrition goals: 

  1. If I know where we are going or what we are having, I always check the menu in advance. Then I can form a plan ahead of time (and possibly can pre-track the meal so I can adjust my macros for the rest of the day accordingly!) What’s even better is when I can be the one to pick the restaurant so I can make sure I can order something in-line with my goals that I’ll still enjoy! 
  2. Don’t add any extra liquid calories with sodas,...
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Weight Loss vs Maintenance - The Differences You Need to Know

nutritional education Nov 21, 2019

What Should Dieting Look Like?

“Dieting” – It’s really a loaded word.  It can mean SO many things and bring out SO many emotions for people.  But what should it REALLY mean? Dieting, in our eyes, is essentially a short-term caloric restriction and/or food-restriction (i.e. elimination diets) in an effort to reach a body-composition or weight-loss goal.  You should NOT, and I repeat, you should NOT diet your entire life. 

You need to be ready for “cutting” or “dieting” – it is a battle both mentally and physically.  You may be hungry, you may not feel as strong in the gym, and you are going to have to sacrifice a lot depending on your usual social life.  If you plan to go through this process, having actionable, measurable, and realistic goals is extremely important and we truly believe you should have someone that is qualified to guide you through this process. 

 To lose weight, it is a...

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Protein Bars - Our Top Ranked Bars!

Top Protein Bar Breakdown

Everyone has different taste buds/preferences - we recommend you try a few, and recognize they won’t taste like candy bars :) We always want to get our fuel from real food, however protein bars are a great alternative for when you are on the go and need a high protein snack!

Good bars have a calorie range of 150 to 250 calories -- the sweet spot for a snack. While they are processed you want to aim for bars with real ingredients like nuts, seeds, whole grains and fruits. Avoid bars that have a laundry list of ingredients, which signals a highly processed food.

Ideally any ‘protein’ bar should contain 10g+ protein and be made mostly of real food. Check nutrition facts for sugar content as some will pack more than 10g sugar. It is also important to know what the protein source is - especially if you have any GI issues or sensitivities. Most protein bars are made from whey, whey isolate, or if it is plant-based it may be made of pea or brown...

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Pre- and Post-Workout Nutrition

Food can be confusing between all the different types of diets, meal plans, fads and trends. It can be overwhelming when we talk about timing and micro- and macro-nutrients which we will get into more next week!

Especially the food surrounding your workouts. Workout nutrition and knowing what to eat before and after a workout can get complicated, fast. Even just a quick search can leave you with more questions than you started with.

What do I eat before and after my workout? When should I eat it? Does timing matter? Should I even be eating a pre-workout meal? What should I eat to recover? How soon after I work out should I eat? Does it matter what kind of workout I do? How much protein should I have? Should I eat carbs before or after, or both?

My head is spinning just thinking about it!

So let’s dive in and get a clear look at the whys and hows of proper workout nutrition.


Before we get into what you should eat before and after your workout, we...

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Is Convenience Worth It?

You come home from a long day of work to find frozen chicken thighs in the freezer. The thought of thawing them, cooking them and finding a side dish to serve alongside them? Not convincing.

Instead, you pull up UberEats or Grubhub to order dinner from a restaurant near you. You do this even though you’ll have to pay not only for the food but also a delivery fee, too, in most cases. That chicken might already be in your house, but it’s frozen far too solid to be convenient.

People are willing to pay for convenience – sometimes even rather hefty fees. A lot of people pay for things like lawn care, household cleaning, and a good parking spot - especially if you commute. But, let's talk about the true cost of dining out. It’s not just about the amount of extra money you will spend dining out, ordering delivery or picking up take-out. Dining out also impacts your waistline as the food typically has much more fat, carbs, and sodium.

Sure, everyone likes to enjoy a...

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The Importance of Tracking Food Intake

nutritional education Nov 21, 2019

Tracking your food sounds tedious and takes time YES. 

BUT it is the BEST way to learn how to eat well and really understand what proper nutrition looks like so you can learn to eat intuitively.

Tracking is like studying for a test. You don’t want to do it. But you’ve got to if you want to really learn and understand the material.

 When you study, you’ve got to read and take notes. You take practice tests even and review to really start to learn the information and soak it all in.

BUT, hopefully over time, you begin to understand the principles and aren’t constantly needing to research or seek out the answers. You’re ready for your test because the information has become INGRAINED and LEARNED. 

Same goes for tracking.

You track to LEARN how foods affect you. 

What portions sizes really are.

To KNOW what you’re really eating…because trust me…All too often we don’t really understand what makes up the foods we...

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How to Measure Success OTHER Than The Scale


Does the scale show roughly the same number every morning, no matter how much you exercise and how good you eat? Don't get frustrated. Remember that the number on the scale isn't the only way to measure weight loss/body recomposition success. 

In the words of Dr. Arya Sharma, "Health is not measured in pounds."

I tell my clients all the time, that the number on the scale doesn't tell the whole story. You can lose weight in unhealthy ways or you can start healthy habits and not always see a change in weight. Plus, there are other factors to consider such as muscle mass, bone structure, water, and bowel movements. All of these can affect your weight.

Yet, so many people get caught up with the number on the scale, and it causes them to miss so many other benefits and “victories” they are achieving. These are known as non-scale victories, or successes in your fitness and nutrition journey that cannot be measured on the scale.

While seeing the number on the scale...

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