Macronutrients Based on Your Body Type

By |2016-10-27T22:00:00+00:00October 27th, 2016|Eat|

When it comes to nutrition, we categorize people in 3 different body types. Ectomorph, Mesomorph and Endomorph. Ectomorphs are naturally thin with skinny limbs, Mesomorphs are naturally muscular and athletic and Endomorphs are naturally board and thick. We all know people in our lives who fit into these descriptions. I’m an ectomorph which means my nutritional needs are different than my buddy Eric who is a mesomorph. If you looked at the two of us, it would be obvious that he needs to eat more than I do because he weighs more me. However, volume is not the only differential. The amount of each macronutrient (protein, carbohydrates and fats) varies between the different types too. One thing to keep in mind before I break down the percentages is these are the recommended starting places. They are not set in stone. You should adjust anything nutrition program based on your body’s feedback and your results. This is why one-size fits all diets don’t work. There is no room to adjust based what you are seeing and feeling. Instead we use outcome-based decision meaning, let the results tell us how to adjust...

A Book That Influenced Me “Start With Why”

By |2016-10-19T22:00:00+00:00October 19th, 2016|Think|

Start With Why by Simon Sinek is a book that has really influenced me in terms of how I deliver my message. Sinek explains how to inspire with ideas. The golden circle, the celery test and split are the three main ideas in the book. The one that stood out the most to me was the golden circle. He uses an explain of how some companies start with their product. In my industry, that would be, “we offer private training, group classes and nutrition coaching.” Then they say how their product works. “We use best possible functional training equipment and strategies.” Then they finish with their why, “We believe in achieving optimal human performance.”...

13 Things You Don’t Know About Me…But Should

By |2016-10-18T22:00:00+00:00October 18th, 2016|Think|

I wanted to write this post because I’ve been writing a lot more these days and I want you to get to know me as I get to know all so I figured that I would go first. These are things are that are not in my bio. It’s my way of taking you behind the certain and giving you a peak into who I am and what I’m like outside of MCW Fitness.

1 - I love playing sports of all kinds. Growing up, I played soccer, baseball, basketball, track, golf and football. Then climbing, snowboarding, powerlifting, yoga and softball took over. Is yoga a sport?! I don’t know, but I do it and I like it. These days, soccer, softball and golf take up most of my time when I am not rock climbing...

Hiking through Altitude Sickness in The Enchantments

By |2016-10-13T02:51:39+00:00October 13th, 2016|Perform|

The Enchantments are one most well known, beautiful and difficult hikes in Washington. If you don’t get a permit and you want to experience The Enchantments then doing the through hike is your best option. It’s 18 miles with 4500 feet of elevation gain and your high point is 7800 feet with one especially hard part, Aasgard Pass, where you gain 1900 feet in less than a mile. When I decided to do the hike I felt great about being physically ready for it, but I had no idea that altitude would effect as much as it did, making the hike much more dangerous than I could have ever imagined...

Breaking down the Push-up

By |2019-06-18T13:49:48+00:00October 5th, 2016|Move|

The push-up is a great exercise and one of my most favorite because you can do them anywhere, whether you’re at home, at the gym, at a park or on vacation. Also push-ups are great because you can workout a lot of different muscles with just one exercise and no equipment is needed. However, push-ups are easy to mess up especially when you are trying to do a lot of them. I broke down the push-up into 3 easy steps to make sure you always do a perfect push-up...

Creating a Balanced Meal

By |2019-06-18T13:50:21+00:00September 21st, 2016|Eat|

One goal of mine is to help my clients develop healthy eating habits that actually work and are sustainable. Meaning:

- Easting fresh, minimally processed foods most of the time
- Having a good balance of protein, veggies, fats and smart carbs
- Listening to your body and adjusting portions accordingly

Step 1 - Protein...

What I discovered about Performance on my climbing trip to Squamish

By |2016-09-14T19:00:00+00:00September 14th, 2016|Perform|

Over Labor Day Weekend, I went up to Squamish to go rock climbing. Most weekends I am out and about climbing, but this weekend was different. This weekend, I found a route that was new to me and to get to the top, took the culmination of my training this summer. I came across a route called Mrs Negative which is graded a 5.12a. Ever since I first started climbing I have had a goal of climbing 5.12. This is not the first 5.12 I’ve been on and lead all the way to the top, but it the first 5.12 I have finished this year. The reason why this is important to me is because I have recently changed up my training after having a rough start to my year climbing....

Breaking down the Kettlebell Swing

By |2019-06-18T13:19:30+00:00September 8th, 2016|Move|

At first look the basics of a Kettlebell Swing are pretty straight forward, grab the weight with both hands, swing it through your legs, up to your chest and then back through your legs. However, even though it may look simple, the kettlebell swing actually has a lot of precise parts to it. I’ve broken it down into 4 easy steps to help you get the most out of your swing.