The Calorie Deficit “Sweetspot”
If your number 1 goal is to lose fat, there are actually 3 goals to keep in mind when creating a caloric deficit: -Maximising fat loss. -Minimising muscle loss. -Doing it in a way that is as doable and sustainable for you as possible. This is why we need to find our deficit sweetspot where […]
What is “Calorie Partitioning”?
In order to change your body composition you need to successfully build muscle. You need a properly designed workout program that signals growth and a diet that supplies your body with what it needs to make that growth happen. On the diet side, one of those required supplies is a caloric surplus, which means consuming […]
Practical Tips For Balancing Your Hormones
Hormones are such a sexy buzzword, but rightfully so. Happy hormones are 100% the name of the game to living our best life. Nutrition, exercise, and lifestyle all play a role. And we should always try to balance our hormones through nutritional and lifestyle challenges first. There certainly is an application for hormone replacement therapies, supplements and […]
20 Tidbits For 2020 – Part 1
#1: EMPLOY THE 80/20 RULE: So you can be more efficient and productive. The 80/20 rule is something I am intrigued by and something I want to focus on more in 2020. It’s one of the most helpful principles for good time and life management. . The principle states that 20% of your activities will […]
SHOULD YOU “DETOX” AFTER THE HOLIDAYS?
Maybe you had too much alcohol or a few too many decadent treats over the holiday season and you think a detox, some herbal supplements or a juice cleanse will fix it all or make you healthier. . Hold up. Naaaaat so fast. Here’s the thing: If you want optimal liver health, you don’t need […]
Nutrition Advice for the Holidays
When it comes to nutrition during the holidays, first of all, remember you won’t lose all your progress or gains in one or two weeks. Even if you stopped training completely for 1-2 weeks and had more food than normal you STILL won’t lose your progress. It’s one or two weeks out of 12 months. […]
Why you don’t need to throw away your scale
Guess what!? I’m not here to tell you that weighing yourself is bad. ??♀️ Or that you should throw away your scale ? Instead I am here to teach you how to use your scale the right way & how to stop being a toddler and throwing tantrums about your weight fluctuations. I know it […]
REAL Thai Fried Rice
Thai Fried Rice is an easy meal to cook and very macro-balanced (good proportions of carbs, protein & fats). This is an especially handy recipe for training days. White rice is an awesome carb source for the athletic population as it’s basically pure starch, without the anti-nutrients & potential food sensitivities of other carbs sources. […]
Nam Tok Moo (Thai pork salad)
Nam Tok, is a Thai northeastern dish, usually served with sticky rice (or regular Jasmine rice) and fresh vegetables. It’s one of my favourite dishes as it’s fast and easy to make, & the ingredients are easy to find and yet, and yet the dish is full of Thai flavours. It’s so easy to make […]
17 Things About Training, Nutrition & Life
To bring in the New Year, and say goodbye to 2017, I wrote a blog post! Here are 17 things about training & recovery, 17 things about diet & nutrition & 17 things about life and business! Enjoy! 17 Things About Training And Recovery 1] It’s always a good idea to put muscle on Muscle […]
How to maintain your physique on holidays… it’s all about damage control
I get a lot of questions about this and requests for tips/posts etc. What does it take to stay in shape while traveling? Can you go for a couple of weeks with limited training and be okay? Can you actually enjoy the food and relaxation without gaining weight or losing muscle? Us fitness people have […]
My top 8 tips for eating in restaurants without blowing your calories
If you have a body composition goal & you have to eat out at restaurants every now and then, all is not lost. You can still make very good choices without blowing your entire diet, while still enjoying yourself, if you just focus on a few key points. In this post I’ll discuss ways that […]