The hardest part of nutrition coaching for me is when clients don’t see success because they struggle so much to be consistent. I’ve spent 100’s of hours learning and taking trainings on how to help motivate, encourage, relate and challenge each type of client but when it comes down to it some Jaír aren’t ready […]

“My body fat % is down to 14.1 and I have gained 3 lbs of lean muscle over the last 4 months!   I can not thank you enough for your guidance and expertise in helping me reach my goals!” AC   Do you want to lose body fat and gain lean muscle?   Do […]

Start breakfast with 30+ grams of protein! Here are five options that will help you hit that target! 3 Egg omelette with smoked mozzarella and 60 grams turkey sausage 2 Eggs and 4 oz uncured lunch meat – (Throw this on a slice of bread or in a tortilla you’d like!) Greek Yogurt (220 grams […]

Make a list of your family’s favorite 9.  If Papa Murphy’s or Dominos is one be honest here! No judgement!   Now… Let’s Evaluate… Will those 9 meals help you to reach your goals?   How can you tweak those meals to be more inline with your goals?  For example: Can we use leaner meat? […]

Extreme Diets of Fads If the method is not sustainable the results won’t be either Your weekends are a dumpster fire The weekends are great because we don’t have to be so routine, but that can also lead to poor nutrition habits. You live and die by the scale There are so many reasons weight […]

  “I did muscle ups and snatches  last week in the WOD and my shoulder killed me for a week. This week I did them and no discomfort at all. Thank you Coach for the advice and guidance in training without pain.”

SPIRALIZED SUMMER ROLL BOWLS WITH HOISIN PEANUT SAUCE INGREDIENTS For the Hoisin Peanut Sauce: 2 tbsp creamy peanut butter 2 teaspoons reduced-sodium soy sauce* 1 tablespoons hoisin sauce* 1 teaspoons sriracha 1/2 teaspoon grated ginger 4 tablespoons warm water, to thin For the Bowls: 24 jumbo peeled and cooked shrimp 2 large English cucumbers 1 […]

Over training can happen when our bodies can no longer adapt to the stress that we are putting on them.    In general, the harder we train, the more adaptations and improvements will occur. But without adequate rest and recovery, this “stress” can backfire, and actually decrease performance.   It’s important to find the balance […]

𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝘀𝗼𝗺𝗲 𝗼𝘁𝗵𝗲𝗿 𝗳𝗮𝗰𝘁𝗼𝗿𝘀 𝘁𝗼 𝗰𝗼𝗻𝘀𝗶𝗱𝗲𝗿 𝘄𝗵𝗲𝗻 𝗺𝗮𝗻𝗮𝗴𝗶𝗻𝗴 𝗶𝗻𝗷𝘂𝗿𝘆 𝗮𝗻𝗱 𝗺𝗮𝗸𝗶𝗻𝗴 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀.⁣ ⁣ 𝗔𝗿𝗲 𝘆𝗼𝘂 𝗶𝗻 𝗰𝗼𝗻𝘀𝘁𝗮𝗻𝘁 𝗽𝗮𝗶𝗻 𝗳𝗿𝗼𝗺 𝗮𝗻 𝗶𝗻𝗷𝘂𝗿𝘆 𝗼𝗿 𝗳𝗲𝗲𝗹𝗶𝗻𝗴 𝗹𝗶𝗸𝗲 𝘆𝗼𝘂 𝘁𝗮𝗸𝗲 𝟮 𝘀𝘁𝗲𝗽𝘀 𝗳𝗼𝗿𝘄𝗮𝗿𝗱 𝗮𝗻𝗱 𝟯 𝗯𝗮𝗰𝗸?⁣ ⁣𝗬𝗼𝘂 𝗷𝘂𝘀𝘁 𝗰𝗮𝗻’𝘁 𝘀𝗲𝗲𝗺 𝘁𝗼 𝗸𝗶𝗰𝗸 𝗻𝗮𝗴𝗴𝗶𝗻𝗴 𝗽𝗮𝗶𝗻?⁣ ⁣ Here are some things that should be considered when training and especially recovering. […]

𝗧𝗼𝗼 𝗺𝘂𝗰𝗵 𝘃𝗼𝗹𝘂𝗺𝗲 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗮𝗽𝗽𝗿𝗼𝗽𝗿𝗶𝗮𝘁𝗲 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝗶𝘀 𝗮 𝗿𝗲𝗰𝗶𝗽𝗲 𝗳𝗼𝗿 𝘀𝘂𝗯 𝗽𝗮𝗿 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗮𝗻𝗱 𝗽𝗼𝘀𝘀𝗶𝗯𝗹𝗲 𝗶𝗻𝗷𝘂𝗿𝘆 𝗔𝗻𝗱 𝗻𝗼 𝗼𝗻𝗲 𝘄𝗮𝗻𝘁𝘀 𝘁𝗵𝗮𝘁.⁣ ⁣ 𝗩𝗼𝗹𝘂𝗺𝗲 𝘀𝗶𝗺𝗽𝗹𝘆 𝗽𝘂𝘁 𝗶𝘀: 𝗿𝗲𝗽𝘀, 𝗱𝗶𝘀𝘁𝗮𝗻𝗰𝗲, 𝗹𝗼𝗮𝗱 𝗼𝗿 𝗼𝘃𝗲𝗿 𝗮𝗹𝗹 𝗰𝘂𝗺𝘂𝗹𝗮𝘁𝗶𝘃𝗲 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘃𝗼𝗹𝘂𝗺𝗲. 𝗧𝗵𝗶𝘀 𝗰𝗮𝗻 𝗯𝗲 𝗮 𝗹𝗼𝘁 𝗼𝗳 𝘁𝗵𝗶𝗻𝗴𝘀! ⁣ ⁣ Perhaps you can go out and run a mile pain free […]