Under eating can Ruin your Results.

It is absolutely 100 percent essential to eat enough calories!

If you don’t, it will destroy your metabolism.

It’s like telling your body that you’re starving. If your body thinks it’s starving, your metabolism will shut down. Not eating enough calories will also force the body to ‘cannibalize muscle’ and hold on to fat.

The body thinks  muscle is expendable during periods of starvation –  and it considers fat to be necessary to insulate your organs for survival!!  This is yo-yo  dieting,!

When you  starve yourself, you end up losing muscle, and when you begin to eat the right amount of calories, your body will pack on the pounds because it is anticipating another “famine.”


Find out by checking the ‘under-eating awareness’ checklist:

☑️  If you’re tired all day, maybe you aren’t eating enough calories, your body fails to meet its energy requirement, which results in fatigue throughout the day (even if you only sit at a desk all day long!)
☑️ If you Often Feel Dizzy The symptoms of this include dizziness, severe headaches, fatigue after minor activities, and intense craving for sugar. When you do not eat enough calories, your body goes into a hypoglycaemic state (a.k.a low blood sugar).
☑️ If your performance is stagnant or declining
☑️ If you’re not recovering well enough to keep up with training (or life).
☑️ If you get moody a lot…  You Are Irritated And Angry All The Time The condition for this is called hangry!!!
☑️ If you have uncontrollable cravings.
☑️  If you’re just no losing weight or body fat, and you’re dieting and training consistently.
☑️ If your skin, hair, or nails are brittle, dry, or grow/heal extremely slowly.
☑️ If your Constipated
☑️ If you’re constantly cold and have a low body temp, regularly.
☑️ If your period is off or has completely stopped (For females – that’s not good).
If you feel like you fall victim to more than one of these signs…


Stop dieting and re-claim your body!

  • Focus instead on portion size and eating balanced meals and snacks.
  • Don’t skip meals. They set you up for bingeing at the end of the day.
  • Think about food as a positive source of energy and sustenance, rather than a source of comfort, reward, or a weapon.
  • Stop labeling foods as “good” or “bad.” That adds an unnecessary emotional component to eating and sets you up to diet.
  • Give yourself permission to enjoy what you eat! Take your time to taste and appreciate your food.
  • Be  grateful for all of the amazing things your body does for you everyday!
  • Choose to spend less energy thinking and worrying about food, calories, and the shape of your stomach. Instead, re-channel that energy into hobbies, loving relationships, personal and professional growth, paying it forward, and making a meaningful difference in the world. Start moving more!!

“Mindful eating does eventually become a habit and will change your relationship with food and your body forever,”

Here are some tips

  1.  Eat plenty of protein.
  2.  Eat a wide variety of fruits, vegetables, quality carbs, and healthy fats.
  3. Adjust your intake as you plateau, or to prevent plateaus.
  4. Cycle calories and carbs.
  5. Refeed periodically
  6. Do a mixture of resistance, cardiovascular, and recovery activity.
  7. Develop a solid nightly sleep routine and manage your stress.
  8. Have some self-compassion.

Be Proactive with your health!!

Are you that person who is looking for ‘the perfect diet?”

Instead of trying all of the 50,000,000 diets that are out there, educate your self. “Education breeds compliance”Define your goals, be honest with yourself about where you are and what you want to achieve. There are people who have been through similar experiences as you have.

Find a mentor and/or coach who can guide you.

What works for one person may not work for you. That is a straight up fact.


Educating yourself will make you

  • more confident in your choices,
  • more confident in knowing when something feels off or wrong,
  • confident in knowing when it feels right and that it is part of the process.

No more pretending or saying “Oh I didn’t know”


One thing you might want to look at, is if your getting enough of the right nutrients?

A  dietary deficiency is when you are not getting the right nutrients, in the right amounts.



How are your energy levels? Appetite? Strength? Endurance?  Even your  mood is tied into  getting enough of these essential nutrients. When you don’t get them, things break down.
You have tried EVERYTHING!! …..   you can do “everything right” nutritionally – and still feel lousy.

So start with  identifying  your nutrients – make sure your getting enough!




Super Shakes

Maybe you need a quick breakfast before work – your running late, or a nutritious energy-replenishing lunch you can eat on your way from gym. Whatever it may be -here is  your solution…
This is healthy… Its packed full of nutrients — fruits and vegetables, lean protein, and healthy fats.


Meet …   the Super Shake.

It’s a meal in a glass — high-quality liquid nutrition that gives you everything you need and it is so convenient!!!

Here is a template for creating awesome ‘Super Shakes’… all the time.

Pick a liquid

  • Water
  • Almond milk (unsweetened)
  •  Cow’s milk

Less liquid = thick shakes. More liquid = thin shakes. 4-8 oz is a good starting point for each serving.

Pick a protein powder

  • Whey protein
  • Casein protein
  • Pea protein
  • Rice protein
  • Other proteins or protein blends

Some protein powders contain thickeners, which will increase the thickness of your shake. Find the protein supplement that you like best. 1-2 scoops should be sufficient (25-50 g).

Pick a veggie

  • Dark leafy greens: Spinach / Swiss chard / kale
  • Pumpkin / sweet potato
  • Beets / beet greens
  • Cucumber / celery
  • Powdered greens supplement

Spinach is usually your best bet, as it is virtually flavorless in your Super Shake. Canned pumpkin is great too. It goes well with vanilla. When using beets, try roasting them and removing the skin first. Beets pair well with chocolate. If you add celery or cucumber, you’ll need to use less liquid in your shake. Add 1-2 handfuls.

Pick a fruit

  • Apples
  • Bananas
  • Berries
  • Cherries
  • Dates
  • Pineapple / mango
  • Powdered fruit supplement

Toss in half a banana to give the shake an excellent consistency. Dates go a long way, as they’re very sweet (and make sure to get rid of the pit first!). Apples are easy — simply remove the core and slice into wedges. You can use fresh or frozen fruit. Aim for 1-2 cupped handfuls.

Pick a healthy fat

  • Walnuts
  • Flax, hemp, chia seeds
  • Cashews
  • Almonds
  • Peanut and nut butters

When blended well, nuts and seeds give the shake a nice, rich consistency. 1-2 thumbs is usually enough.

Pick a topper

  • Coconut
  • Cacao nibs / dark chocolate
  • Yogurt
  • Oats / granola
  • Cinnamon
  • Ice cubes (if using fresh fruit)

Cinnamon is good with vanilla and pumpkin. Add oats if you need extra carbs, yogurt if you want more protein and a smoother consistency. For all of these, a little goes a long way.




12 oz water
1 cup spinach
2 cups frozen mixed berries
1/2 cup plain NO-fat yogurt
1 scoops vanilla protein powder
1 tbsp walnuts
1 tbsp ground flaxseed

Blend it all together!




1 cup dry oatmeal
2 scoops vanilla protein powder
1/2 tsp cinnamon
1/8 cup sugar-free maple syrup
1 tbsp chopped almonds
1-1/2 cups water or low-fat milk

Directions: Blend and Enjoy
Serving size: 1 shake


Part 2 of does dieting damage my metabolism?

If you read last weeks article of does dieting damage my metabolism, you will know that  no, losing weight doesn’t “damage” my metabolism.

 Losing weight, and keeping it off, is accompanied by adaptive metabolic, neuroendocrine, autonomic, and other changes. These changes mean that we expend less energy — around 5-10 percent less (or up to 15 percent less at extreme levels) than what would be predicted based on just weighing less.



Our bodies will ALWAYS take the path of least resistance. If you have yo- yo dieted or  have repeatedly lost and gained weight back, or  repeatedly fluctuated between being extremely lean and being overweight in the off-season,  you  have  put your body into ‘conservation mode’. All this means, is  your  body may have  become predictably more ‘sensitive’ to various hormones and neurotransmitters.

Here is how to combat this- all you need to worry about it to

 gain muscle- this can help you  accomplish your goals!

The physiology of weight loss can be complicated, but the best strategies for losing fat and keeping it offer not. Here are some tips that can help.

1. Eat plenty of protein.

Protein is essential when trying to losing weight / fat for a few reasons.

  • Protein helps you keep that all-important lean body mass (which includes connective tissues, organs, and bone as well as muscle).
  • Protein significantly increases satiety, which means you feel fuller despite eating less. (And eating more protein often causes people to eat less overall.)
  • Just by eating more protein you burn more calories, because of the increased thermic effect of eating.

For example, if you’re eating 2,500 calories daily, 15 percent from protein, 50 percent from carbs, and 35 percent from fats (roughly average for US adults), you’re burning approximately 185 calories per day through digestion.


2. Eat a wide variety of fruits, vegetables, quality carbs, and healthy fats.

Vegetables are loaded with vitamins, minerals, phytonutrients, water, and fiber to help you fill up during meals, stay full between meals, keep you healthy, and recover from your workouts.

The carbs will fuel training, boost leptin (a super important hormone), keep up  hormones, and prevent feelings of deprivation.

And the fats also boost the immune system, suppress excess inflammation, and make food taste really good.

3. Adjust your intake as you plateau, or to prevent plateaus.

As your weight loss progresses, you will need to lower your calorie intake further to continue to progress, as your smaller body will burn fewer calories, and your body is adapting to your diet.

4. Try high-intensity interval and resistance training a few times per week.

What you put in your body is super important, but what you do with your body is also just as important when it comes to increasing  your metabolism and effortlessly maintaining your ‘happy weight’. To get the most for your metabolism, try high-intensity interval training (HIIT) and resistance-training exercises are going to benefit you the most. For HIIT, things like jumping jacks, burpees, Turkish get-ups, stairs, running, and jumping rope are all great options. Do these in four to eight bursts of 30 to 60 seconds, three times per week. For resistance training, try using some small free weights to train your upper body, core, and lower body. Do three to five exercises per body part, and two to four sets of 8 to12 reps each—shoot to resistance train two to three times per week for maximum effect


5. Develop a solid nightly sleep routine and manage your stress.

Sleep is just as important to your success as nutrition and activity levels. Don’t pretend that you can get by with less. It simply isn’t true.

Often, when people lower their stress, they lose a lot of body water. Then they also notice that they may have lost fat too. (Plus, they may discover that chronic inflammation goes down — another win.)

This includes mental and emotional stress. Research on cognitive dietary restraint (i.e. worrying and stressing out about food) shows that constantly and negatively fixating on what you eat (or don’t) can have the same unhealthy effect as actually dieting super strict.

6. Have some self-compassion.

There are going to be meals or days where you don’t eat as you “should”. It’s OK. It happens to everyone. Recognize it, accept it, forgive yourself, and then get back on track.

Research actually shows that self-compassion and flexible eating is associated with lower BMI and a healthier body weight, lower self-reported calorie intake, less anxiety and stress, and a better relationship with food.


7. Biofeedback

Biofeedback this is where YOU will gage and check on your body’s hormonal function and balance.  Your body takes a hit hormonally when we diet too hard, train too hard, don’t recover enough, or simply do not take care of it. The problem for most, is that their goals may not go hand in hand with taking care of the body.

Biofeedback is how we manage that everything is still in check. It is the measurement tool that tells us when we’ve gone to far, when our body has almost had enough, and when our body is ready for more.

Biofeedback is your hunger, cravings, sex drive, energy, fatigue level, sleep quality, stress, mood swings… biofeedback is every signal the body will make or stop making successfully when it is hormonally out of sync.

When we under recover (or train too much/hard), our energy starts to decline and our fatigue levels start to dramatically incline.

When we put the body under too much stress – this can be  from chronic dieting or overly intense training, both of which are a form of under-recoveryall of these biofeedback markers will start to decline or become negatively impacted.

So understanding and being aware of your own personal biofeedback, is so crucial for long-term results.

The scale is great but biofeedback is way better, this’ll keep you from getting discouraged if the scale only moves 1 lb – or maybe not at all! I’m performing well, sleeping well, not stressing extra, not super hungry, not having cravings… All the things you expect during a diet, aren’t there. Which tells me neurologically and hormonally, I’m in a good position still.

8. You need to eat like an adult!

Last one…  This  may sound funny … But it’s true! Eat everything your Mom forced you to eat when you were a child. On a diet, you DO need to eat greens and healthy things

It’s just the reality. Lots of produce will absolutely improve health, digestion, and even fat loss.  Your results won’t last if you do not eat a good  amount of produce. , you  CAN lose fat better and on more calories when consuming lots of whole foods.


Be smart in the way you eat- and you will see results!!!!!!

Are low carb diets bad for you??

If you have tried a low carbohydrate diet, how are your energy levels?? How about your mind? Have you ever had a brain fog?? Can you think clearly?

Im going to tell you that YOUR BRAIN LOVES CARBOHYDRATES!!! The brain is a powerful organ burning up to 300 calories a day!  and it runs on carbs –glucose to be exact1.     Glucose comes from  metabolized carbohydrates-  and the brain craves its fuel like a child craves candy!!!!!! Carbs are a brain food! So here is 1 reason of why we should not go on a low carb diet. * 


Another reason, carbs are the body’s primary fuel source, plain and simple. High-fat/low-carb diets CAN work, but in majority of cases they’re best for individuals who are not working out or training for anything.  Higher carb diets make any athlete, serious or recreational, perform better.

Here is another reason low carb diets can be bad for you, carbohydrates can improve sleep quality…. it  has been proven in  studies –  foods that combine complex carbohydrates and protein, such as peanut butter on wheat bread or cereal with low fat milk, can help you sleep better.

Carbohydrates help deliver the amino acid tryptophan, which has a soporific effect, to your brain (National Sleep Foundation) Also eating  complex carbs can help you restock glycogen stores, inhibit the breakdown of muscle and assist in muscle recovery.

I have seen among my peers that the best body compositions come from people who do not cut out carbs. What do bodybuilders do? And what  have they always done? Carbs help you perform better, build more muscle, and are a protein-sparing nutrient. So if  you want to get strong, outperform everyone in the gym, build more muscle, or get ripped by burning body fat – carbs will help you do that.


Carbohydrates increase our metabolism! Metabolism is the process by which your body converts what you eat and drink into energy  Also,if you are training hard-  carbs take priority and fat comes in second AND that our thyroid may be more stimulated by carbohydrates.

Both of those things, harder training and healthier thyroid will lead to a faster metabolism. A faster metabolism will lead to a better body composition and overall better health.

So when we break this down into steps, we need to first get calories in check and then work on increasing carbohydrates while maintaining body fat – reverse diet.

75% of people are undereating, which means we need to increase calories.   Carbs are the first thing that need to be addressed  because they’re the most neglected. Lots of people think that carbs make you fat!


Carbs are extremely important to  the thyroid and it helps stimulate and create a better hormonal balance in your body. The thyroid itself is involved in almost every cell and function in your body, so it’s really important. Carbs aren’t the only thing that helps this function improve, but it’s a huge part of it. Here is a good resource by Kate Deering- she  is big on consuming carbs and why to consume carbs. She explains this in her book, “How To Heal Your Metabolism”.

Here are 5 reasons why I think a low carb diet is not good for you.

  1. Carbs are a brain food
  2. Carbs are fuel
  3. Carbs help you sleep better
  4. Carbs boost your metabolism
  5. Carbs boost your hormone production


I will talk more about this later- So for now, check you carbohydrate intake and see if you are consuming enough!











*Sometimes a brain fog comes from not eating any carbs all day or for multiple days, then eating a huge meal of carbs and going into a carb coma. That parasympathetic nervous system response is hitting you hard, you’re over stuffed, and it’s time to take a nap so you can digest and recover.

  1. https://www.scientificamerican.com/article/thinking-hard-calories/

Ever wonder how caffeine works in your body?

From your biology class in high school… do you remember adenosine??Adenosine is one of the best-known sleep-regulating molecules. Located in your central nervous system, it helps get you sleepy as the day winds down, among other effects.

In the brain, there’s a receptor that, when its received – the molecule adenosine, causes you to relax. Caffeine fits perfectly into this receptor. Once attached, it blocks this “relaxation” signal, keeping you awake. This inhibition of adenosine can influence the following systems:

  • dopamine
  • serotonin
  • acetylcholine
  • adrenaline systems

The net effect is an increase in cAMP which is responsible for the regulation of glycogen, sugars and lipid (fat) metabolism.  So…. caffeine’s PDE inhibition can strongly increase the effects of other stimulants!!!

Once caffeine enters the body, some of it is broken down by the liver into three other molecules: paraxanthine (80%), theobromine (10%) and theophylline (4%)

Each caffeine metabolite performs a different task – as a team, they end up enhancing the effects of caffeine.

Paraxanthine helps break down fat, releasing the fat into your bloodstream and fueling your muscles. This can enhance performance in all sorts of athletic endeavors. Paraxanthine also reduces inflammation and raises epinephrine levels in the blood, which serves to energize us.

What’s cool about paraxanthine? It seems to have a lower toxicity and causes less anxiety than caffeine itself does. It’s actually better and lasts longer when promoting wakefulness, according to a mouse study on mice.

Theobromine, opens up your blood vessels, increasing the flow of oxygen and nutrients to your brain. This opening of of vessels also speeds up the filtering process in the kidneys – theobromine acts as a diuretic. You shouldn’t worry about dehydration from drinking coffee though. The water in a coffee more than replaces the lost fluids due to the diuretic function of caffeine in the coffee.

Theobromine is actually found in chocolate, guarana (oh hey, Flow ingredient), tea, and yerba-mate products as well.

Theophylline, just like its sister theobromine, is also found in chocolate and tea. It has similar effects: helping you concentrate and can reduce inflammation, like Paraxanthine.

Interestingly, according to a 2008 clinical study, Theophylline could even improve a person’s sense of smell!!!!

Examine.com, as usual, has the most thorough compilation of info on caffeine; and be sure to check out their Supplement Goals Reference Guide.

Motivated People Only!!

Everyday, every moment is an opportunity to excel, to be more, to achieve your best. Do not squander your time by going through the motions. Train hard and get results. At the end of the day, look in the mirror and ask yourself if you gave your all.

There is no amount of coaching or technique or begging or pleading that will help if you are unmotivated. The world is FULL of people  with excuses and reasons why they can’t get to the gym. Why it is too hard. Why fitness isn’t a priority.  Results are most impacted by intensity. Intensity hurts. Intensity is uncomfortable. Discomfort is overcome by motivation.

What motivates you?

Embrace your reason for training. Stay motivated!!!

There is nothing more heart breaking than someone who loses their motivation. People often begin with a strong desire, but the reality of the effort it takes to get what they want is more than a passing fancy and they fail. Any goal can be achieved with enough motivation. Find your motivation and go for it.

Motivation changes over time. The thing that you are training for is completed and it is time to find the next thing. Find the fire inside to keep on keeping on. Find the next goal the next event.

What ever it is that you decide to give your all too, give it all and enjoy the ride!!!

Don’t be Lazy!!!

An increasing body of evidence suggests that a lack of exercise can cause a wide variety of diseases.

March is our Physical Inactivity Awareness Month; did you know that being physically inactive can have these effects on your health?

• 150% more at risk of having depression

• 23% higher risk of developing hypertension (high blood pressure)

• 82% higher risk of getting Alzheimer’s

• Plus, a scary number of other negative statistics

Squat Deep, Heavy and frequently

Every coach must consider a few things when determining optimal squat depth for an athlete. Everyone should have the capability to perform a bodyweight squat to full depth, period. That being said, the depth of the barbell squat should be based on the requirements of an athlete’s sport. A weightlifter for example needs to establish strength in the full depth squat in order to lift the most amount of weight on the competition platform. On the other hand, a barbell ass-to-grass squat is not necessary for a soccer player. He or she can still gain efficient strength and power from a parallel depth squat.

An athlete’s injury history also needs to be taken into account when determining optimal squat depth. Often athletes will ignore pain in their pursuit of performance gains. The phrases “no pain, no gain” and “know the difference between hurt and injured” cannot apply to the weight room. Pain is like the warning light in our car. The light is indicating something is wrong. Just as ignoring your car’s warning light on will lead to engine problems, pushing through pain in the weight room will lead to injury of our physical body. For this reason, if an athlete is injured and has knee pain, deep squats may not be the best choice. The depth of the squat must be limited to a pain free range if we want to stay healthy and continue to compete injury free.