In this episode I share what has worked for me and my family in raising a healthy kid. From getting off milk to solid food and not having to cook multiple meals for picky eaters. It may be tough to change what your kids are used to, especially if it is highly processed food but in the long run you will be able to build healthy adults with good habits who won't need to diet because they eat the right foods by habit. 

In this Episode I talk about setting priorities in terms of hitting macros, food quality and in life. It isnt always easy to make decisions but knowing what is more important to you in the long run will make those choices easier. Focusing more on sleep, stress, and nutrition will help with exercise performance, and fat loss.

A lot of people avoid meal prep because they see people making these perfect portioned tupperware meals for the week. Meal prep doesn't need to be complicated or time consuming. If you have a protein, veggies, and a starch ready to go, you're all set. If you have more time you can always cook something fresh and elevate that meal. But if you don't spending 45 mins every 3-4 days cooking will get you where you need to be in terms of having healthy food prepped and ready to go. 

In this episode I talk about how to build a training plan based on YOUR SPECIFIC GOALS. I reference a training plan based on the triangle of awareness from episode 6. Are you looking to build muscle, compete, or just have great longevity. Each one of these will have different demands but the common themes are, lifting weights and keeping a base level conditioning. 

In this episode I talk about how to build a diet plan that will take you all the way from start to finish. You need to know what your goals are, what kind of training will get you there, how to approach nutrition, and for how long you'll need to do something for. Before starting that you also need to set a metabolic baseline to make sure what you are planning to do will actually work. A little bit of planning, and goal setting will provide you with a very clear road map to reach your goals. 

On this episode we talk about food quality Vs. food quantity and where I recommend starting (hint it's food quality). We also talk about the various levels of dieting, where you can see good results for a relatively lower effort and effort may only need to be increased as your goals become more specific (aesthetics, or performance based). 

In this episode I talk about why eating less and doing more isn't the answer. The "problem" is really metabolic adaptation. I talk about what it is and how to beat it. At the very end I go back to a touch on the big 5 movers, those are lifestyle elements we can't ignore if we want to see long term success. 

Waiting to see the number on the scale go down can be super frustrating. However there are many reasons why the scale isn't moving, or why it's moving in a certain way. In this episode we will talk about the reasons the scale isn't moving and more importantly the scale isn't the only measure of success and what else you can look for. 

Today I cover the 5 most important habits you need to make consistent progress in your diet. These habits also extend past just dieting to lose body fat but also for gaining muscle, longevity, and performance. 

The big 5 Movers are: 

1. Stress 

2. Sleep 

3. Steps 

4. Nutrition 

5. Exercise 

This episode I talk about my own personal journey from obese teen to gym owner. I've spent the past 12 years coaching people in fitness and nutrition and I want to share that experience and knowledge to help others become successful in their own journey.

With the right information information, consistency and the right story (mindset) you will be able to achieve better health, fitness, fat loss, and ultimately the physique you've always wanted.