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...

Breaking Down the Pull-up

By |2019-06-18T13:48:08+00:00October 26th, 2016|Move|

When I ask my clients what their strength goals are, the most common response I get is I would like to be able to do a pull-up. Being able to do a pull-up is a great measure of strength. It is a benchmark for a lot people. I've broken this down into 3 easy steps.

Step 1 - Negatives

The best way start developing the strength need for a pull-up is start with doing negatives....

5 Reason to Start Running Stairs Today

By |2016-10-25T22:00:00+00:00October 25th, 2016|Perform|

A year ago, started running stairs on Wednesdays with my buddy Eric. We are out there almost every week and only miss if it is crazy raining or one of us is traveling out town. There has been many times where I didn't want to go, but since I was meeting Eric out there, I showed up. Once we got going, I was glad I went. Here are the 5 biggest benefits to start running stairs.

1 - Great for developing leg strength....

5 Ways to Make Exercise a Priority During the Holidays

By |2019-06-18T13:19:10+00:00October 24th, 2016|Think|

With Thanksgiving and Christmas coming up, it can be easy to get out of your exercise routine. Every year I hear people making excuses and rationalize it as, “I’m busy, I have a ton of family and social obligations, I’ll get started in January, etc…” Here are 5 way for making exercise a priority during the holidays.

1 - Schedule it

The hardest part sometimes is just showing up....

Product Review: Xshot Selfie Stick

By |2019-06-18T13:48:57+00:00October 21st, 2016|Perform|

I know you're asking yourself, why is a fitness blog reviewing a selfie stick? Seems kind of strange, but it actually has a practical purpose. One of the more difficult things for me to do is to record videos doing or explaining exercises by myself. So when the opportunity came across my way to review some products, I choose the Xshot Selfie Stick to see if it would help make recording videos easier...

5 Habits to Improve Calorie Control, Nutritent Timing & Food Selection

By |2016-10-20T22:00:00+00:00October 20th, 2016|Eat|

There are a couple of things over the years that found work really when my clients are trying to lose weight. When I got my Precision Nutrition certification these 5 habits were pointed out and totally made sense to me because I have been using them in some form all along. I wanted to share them here because they are a great way to get started when you are trying to change your food habits.

 

1 - Eat Slowly and Stop at 80% Full

You meal should take roughly 15 to 20 minutes...

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.”...

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...

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