Everybody knows water is important for a healthy life, but think of it this way; we can go weeks without food, but no more than about 48 hours without water. In addition, water is ranked second only to oxygen as the most important nutrient for the body, and studies have proven that even the slightest decreases in the body's water balance can seriously effect a person’s health and performance. Water also plays a huge role in both reducing fat AND increasing lean tissue. So, re

So, it turns out that the buddy system isn't just for little kids crossing the street. This week I’m discussing how training with a partner can be a great idea and can help you get into shape faster. But there are some important things we need to consider to make sure you and your partner are a good match. How to choose a training partner: First things first, you need to choose the right person that will complement your style of training and your goals. For example, if one pe

This week’s post discusses how to minimize the damage the holidays can have on our physique. You CAN and SHOULD enjoy yourself without the post meal guilt. The holidays are for time with loved ones and, well, let’s face it, lots and lots of food. This can be stressful for some people who are concerned about gaining weight and backtracking on their fitness progress. But, all the sugars and fats don’t have to wreak havoc on your bod, fear not guys, I’m going to tell you how you

Let’s take a moment to talk about protein. If your goals are to build muscle and loose fat, then ensuring you are getting enough protein is a very good start. Protein’s main contribution is to build muscle and to inhibit muscle atrophy; it also serves as a tertiary fuel source, however, only in survival situations. They are essential for tissue-building and repair, synthesis of enzymes and hormones, as well as being critical to our immunity response. In general, protein and a

In this week’s blog I am going to discuss the importance of completing a fitness assessment and a body composition test in order to create personalized fitness programs best suited for each individual. Assessments are vital for so many reasons, and it always boggles my mind when coaches or trainers offer diet and training programs without first completing these necessary steps. In order to be successful in your training regime, you need to know your baseline and your starting

When to do cardio? This is an age-old question that we will turn to in this week’s blog post. In at nutshell, and to set the record straight, the short answer is “ it depends.” Not so helpful, I know… In general, there are three main times when people do cardio training; post workout, pre workout and in the morning (usually fasted). Now, let’s look at the reasons why the timing is important and how it relates to each person’s own fitness goals. Post workout – If your goals ar

People who are seriously committed to clean eating meal plans can all relate to the excitement felt when we allow ourselves a scheduled cheat meal. Cheat meals are built into our programs because they serve a purpose; they are designed to help us psychologically and physiologically. Before going any further, it’s important to distinguish between these two types. When someone has already achieved a healthy body weight and the majority of their diet is clean, lean and nutrition