Head to www.tdeecalculator.net, enter your details, and calculate your estimated maintenance calories.    While a TDEE calculator can be pretty accurate most of the time, sometimes it still falls short and doesn’t produce an accurate maintenance estimate.   Let’s also cross-compare with the multiplier system.   To calculate using the multiplier system: take body weight […]

Protein – 4 Calories/Grams Carbs – 4 Calories/Grams Fat – 9 Calories/Grams Alcohol – 7 Calories/Grams (track as carbs or fat) “𝗠𝗮𝗰𝗿𝗼” 𝗶𝘀 𝘀𝗵𝗼𝗿𝘁 𝗳𝗼𝗿 𝗺𝗮𝗰𝗿𝗼𝗻𝘂𝘁𝗿𝗶𝗲𝗻𝘁. These are the 3 Categories of nutrients that provide us with our energy and all the building blocks necessary for life! So when you’re counting your macros, you’re counting […]

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 […]