Why Lifting Weights Lets You Eat More Carbs and All About Metabolism

Why this matters: Women, it's time to de-mysticize metabolism and carbs and learn how to fuel your workouts, gain muscle, and get lean (with carbs!).  [Read time: 25 minutes (stick with it; it's worth it!)]   Let's get on with talking about carbs, muscles, and metabolism. Metabolism is such a cool word. It implies all kinds of sciencey things. "I don't … [Read more...]

Consultation Question and Answer Sample

I get quite a few emails from people inquiring about consultations, and/or just asking questions. This is great for me as a coach, because it exposes me to a wider variety of problems! Right now, besides working with an online client, I deal daily with mostly strength and conditioning factors for young athletes. Getting experience working with other types of clients is not as … [Read more...]

Random Stuff and Some Cool Links

I am in the middle of writing a post on thoracic extension, core stability and a new (well not NEW new per se, maybe "simpler"?) approach to thinking about good upper back and shoulder positioning/mobility and how it translates to core strength, but it won't be done till next week as far as I can see. I had a great week with some personal insights, accomplishments (despite … [Read more...]

Quick Question: Is it true that I should only eat 20-30 grams of protein at a time?

Short answer: No. Better answer: From Alan Aragon in this interview here: machinemuscle.com Interview with Alan Aragon "You wrote an article regarding protein per meal, could you give the specifics on the research?" "Wow, it seems like forever ago that I wrote that article (here). The general thrust is that people mistakenly think that there’s a strict limit to how … [Read more...]

Cutting, Bulking, and the Fear of Gaining Weight: A Woman’s Perspective

  Why This Matters Women: Have you been trying to lose those last 10 lbs. for months or years? Stop cutting, start eating a little more, and start lifting weight. [Read time: 12 minutes]   This topic has been on my mind for awhile now, and moreso because of quite a few private messages and posts from different women. I wanted to discuss cutting and … [Read more...]

What You SHOULD Know About Plateaus

I have had this post bouncing around in my head since last week, and if I don't get it out I'm gonna go crazy. Occasionally at work (the prison), I am assigned to construction watch. This is great for me  because it means babysitting two non-inmate maintenance guys = I can catch up on reading!!! I print out some Alan Aragon Research Reviews, grab a highlighter and get paid to … [Read more...]

Food-for-Thought Before Starting a Diet or Weight Loss Plan

I sincerely sympathize with people who struggle with their diet. Having known the confusion of bouncing from one fad to another, getting your hopes up when you hear of a new "method", feeling the rush of losing 5 lbs (water weight dear) and then having the hunger and frustration set in. The thoughts that you should be stronger than this. That willpower is all it takes. The … [Read more...]

Diet Guidance for Highschool Athletes

In this post, I want to share the start of me helping some of my athletes have a better understanding of their nutrition for performance and get them started on the basics of diet. This is as much a learning experience for me as it is for them, and we are in the beginning stages of me helping them be aware of this important factor WITHOUT getting them caught up in specifics … [Read more...]

Why Protein?

I recently suscribed to Alan Aragon's monthly research review publication. For anyone in the fitness/nutrition industry its very interesting and reliable reading from a respected source. He breaks down/compares/analyzes recent research articles and also writes on other interesting topics like an interview with a world record-holding competitive eater (who CrossFits and is not … [Read more...]

Let’s Make Fun of Nutrition – No Really

Ok, I came across the website for these, and posted the link in another post, but I know how links are. People don't like clicking them. They want it all right away in front of them. So I just copied a bunch of my faves for a post. There's more of course. I only got through to the 6th page or something.  I know I used to be super uptight regarding nutrition, depending on what … [Read more...]