The purpose of resistance training while in a deficit (i.e., trying to lose body fat) is primarily to MAINTAIN muscle, not build it. Quite simply, there are a few special cases where you’d be likely to gain muscle while in a fat-loss phase, but if you’ve been training consistently for any meaningful length of time.. Read more →

Pumpkin pie dip! What a great idea for a PWO or refeed carb! Ingredients 15 oz can of pumpkin 1 box of instant vanilla pudding powder 16 oz container of fat free cool whip 1 tbsp vanilla extract 1 tbsp Pumpkin Pie Spice 1 tbsp Cinnamon Instructions In a large bowl combine all ingredients. Stir.. Read more →

If you put on your oldest raggedy pair of underwear, baggy pants, and a dark, loose fitting sweater to hide behind you are often expressing outwardly what you feel of your own worth on the inside. Conversely, if you dress from the inside out as though you value your appearance and actually love yourself you’ll.. Read more →

How do you describe yourself? What words do you use when you think or talk about your expectations? Tentative, doubt-filled words and phrases such as “perhaps” or “if I’m lucky” or “maybe” will undermine even the most positive and ambitious expectations. So stay away from them. Instead, get in the habit of using words such.. Read more →

If you decide to go out to a social event remember that the word “social” implies an interaction with other people not with your food. While other people might be eating without concern for their body composition, you do not have to do the same. Although technically you can have as much of any food.. Read more →

1) Take some weight off the bar. It never ceases to amaze me that people at the gym seem completely unable to determine that the weight they’re using is just too darn heavy for them to complete the movement properly. In some cases it is just plain embarrassing. Cut the weight and take the movement.. Read more →