Are you making these top 5 carbohydrate mistakes?

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Are you making these top 5 carbohydrate mistakes?

**I want to note that the "low-carb"meals I reference in this episode generally refer to 1/2 cup starchy carbs per meal (or less).  Clearly you can include carbs in a meal without making them the focus and still consider it "low-carb".  

In this episode I discuss the top 5 carbohydrate intake mistakes and how to fix them.  If you address these top 5 points you will absolutely have improved recovery, fat loss, muscle gain, sleep and energy.

Carbohydrates are by no means harmful, but we can tweak our application to get the optimal results for our goals.

The top 5 mistakes discussed are:

1. Not understanding total calorie balance

2.  Ignoring the composition of our calories and how carbs fit into that total

3. Not understanding exactly what carbs do for us in terms of recovery and body composition, and implications on our health and wellness

4.  Confusing carbohydrate timing around workouts

5.  Ignoring carbohydrate timing on days off from intense exercise

Listen up and get carb-smart!

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Cereal:  The breakfast of cults!

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Cereal: The breakfast of cults!

This week's episode delves into the strange and slightly twisted origin story of cereal.  Yep, that's right!  Plain, boring 'ol cereal....apparently is a cure for sexual deviance and "hot blood".  Sign me up!

To hear all the history, marketing tactics and nutrition claims, listen below!

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Coffee: Beheadings and beans

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Coffee: Beheadings and beans

Lets face it, coffee is awesome. I would drink it all day if I knew it wouldn't keep me awake all night. Aside from making life more fun and stimulated, coffee has some pretty cool health benefits and performance enhancing effects.

Coffee also has a long and interesting history.  A goat discovered coffee, a governor lost his head for trying to ban it and we owe Teddy Roosevelt for Maxwell House's famous slogan.  Pretty cool stuff.

Grab a cup o' joe (or two) and listen up!

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Optimizing Digestion - Food, poop, supplements and tactics

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Optimizing Digestion - Food, poop, supplements and tactics

Digestion is one area we all NEED to pay attention to.  Like I mention in the podcast, most clients would rather talk about their sex life than their bowel movements!  There is a ton to unpack here: we discuss the basic overview of digestion, stomach acid, enzymes and bacteria.  Common stomach issues with signs and symptoms.  Supplements and tactics to improve your digestion.

This is one of the first steps in using your body's feedback to improve your health!

 

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Low Carb Diets - Will they work for you?

This week we recap our daily body-weight training with the Pushup, Lunge and Pullup (PLP) program. If you can stay pain free and choose the appropriate reps and variations, then this can be an awesome addition to your training.

Give it some time and let the reps add up!  You will be certified awesome when you doing double digit pullups, lunges and pushups daily.

Keep in mind to stay out of pain!  Back off if this hurts ANY joints or impacts your normal training schedule.

We also delve into snacking.  Who brings chili dogs into a movie theater, seriously?!  Plus, what kind of snacks help with staying lean and muscular?  Is dairy OK?

Then we jump into low carbohydrate diets.  What are they? How do they work?  How do I implement one and is it appropriate for me?  All these questions answered.

As always. please interact and ask questions in or Facebook group.

Like us on FB and please leave an Itunes review!

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Pushup, Lunge Pullup - High frequency body-weight training

In this week's episode we sum up over a week of drinking Bulletproof Coffee. We discuss how we implemented us, surprising side-benefits, some potential drawbacks and how to decide if it's right for you.

Then we delve into PLP, a daily Pushup, Lunge and Pullup program designed to be practiced in addition to your normal training routine.  I outline:

-How it started and what inspired the PLP program

-How it works on a physiological basis

-How to implement it

-My take on the program and why I am not doing the lunges

-Past experience with high frequency pushups and pullups

-Deciding if this is right for you and ways to tweak it for your current fitness

As always, we hope this information helps us get more jacked!  Plus we want to be be awesome at pullups and pushups, who doesn't?! And of course, we want to stay HEALTHY while trying these things out.  

Can this program give us all three?  Find out by tuning in next week!

 

Some tips:

1.  Keep a whiteboard on your fridge so you can add the reps for each day/week/month so you don't lose track of how many you're supposed to do. Cross off each days as you complete them.

2. First thing in the morning or at the end of the day works great - keep at least a few hours between the PLP and your normal training.

3.  Do each rep total in as few sets as possible with good form and staying 2-3 reps shy of failure.

4.  Feel free to bang reps out while you make dinner, drink coffee, do chores around the house etc.  Just get them done!

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Bulletproof Coffee - Is this the secret to being lean and energized?

On today's episode, we research the claims on bulletproof coffee, how MCTs work, the benefits of grassfed butter and how to implement this all into your diet.  I also discuss how I first tried bulletproof coffee and where I may have gone wrong.  I give a brief background on intermittent fasting and how it's used alongside this.

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