“If it has calories, it counts. If it doesn’t have calories, but isn’t water, it likely has calories. If you are following a plan to the letter and not seeing results, you may want to look at the amount of “freebies” you are using. Some examples of “freebies” that can really add up: Cooking Spray-7.. Read more →
I often get asked for cheat/free meal guidelines; or what a “reasonable cheat/free meal” is. This is hard to pin down into guidelines, which is why you’ll see me NOT offering caloric guidelines for a cheat meal, or rather free meal. There is no “fitting it in your macros” recommendation from me. It is important.. 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 →
Dietary boundaries can be simply defined as good vs bad food thinking. The larger you make your “bad foods” list, the tighter and tighter your dietary boundaries become. However, until you learn to eliminate your dietary boundaries (labeling foods as good vs bad) there is a high probability you’ll never truly be free from dieting.. Read more →
A lot of people don’t see the value of eating at maintenance after an extended period of dieting because they can’t see any external manifestation of progress. In reality, however, eating at maintenance is of great value. But the manifestation of results takes place on the INSIDE where you can’t actually see it happening. After.. Read more →
Here’s one BIG tip for metabolic health. YOU CAN’T ALWAYS BE DIETING! You NEED to have extended periods of time, and I mean extended, throughout the year where you’re NOT dieting, NOT eating in a big caloric deficit, NOT doing a lot of cardio; phases where you relax, eat more, eat well yes, but more… Read more →