My plan calls for: 150g Greek yogurt 40g oatmeal 1 serving of fruit Subbed out 75g of my Greek yogurt for 11.6g of Trutein (CinnaBun flavor). Blended oatmeal, yogurt, protein powder, 1 tsp cinnamon, 1 packet of Stevia, and 1/2 cup of water (or unsweetened almond milk). Cooked over medium heat on the stove top… Read more →

Caloric guidelines for fat loss and muscle gain are not to be taken as as absolutes. They are simply educated ESTIMATES to serve as a starting point. Once you’ve decided upon a caloric amount, you then need to implement that with high compliance for at least a couple weeks and then adjust based on the.. Read more →

I believe that being an emotional eater is not really someone we ARE, but that emotional eating is something that we DO. And since emotional eating is not a part of us but simply a behavior, we can choose to change that behavior. This is freeing in that it means that feeling an emotion does.. Read more →

“People will always try to fit us into their mold, partly due to their own insecurity. It makes them feel better about what they are doing if they can get someone else to do it too. Very few people have the ability to be who they are and let everybody else be who they are… Read more →

It always feels good when clients “come back” after deciding to take things in a different direction. I got to work with Nikki Venzara right out of her industry starting blocks, before she’d been exposed to any of the industry extremes. We had such great success, becoming an IFBB Pro in her first crack at.. Read more →

At LBC we believe that being hydrated is important because having too little water can result in decrements in physical performance and cognitive function as well having an impact on your skin, fluid retention, and gastrointestinal health. As a result, we often recommend that our clients get in about 4L of water per day. Of.. Read more →