Recent studies show that your metabolism speeds up while you are sleeping.  This is especially true if you are working out regularly. 

The majority of your muscular and cellular repair takes place during sleep.  In order for your body to repair it needs a fuel source.  By eating carbs before dinner you are actually enabling your body to build muscle and burn fat.

Eating carbs at night has many other benefits.  Carbs help you sleep better and deeper.  They will also provide a fuel source for an early morning workout the following day. 

Protein is stupidly important to your body composition. If you concentrate on getting about 1 gram of protein per pound of lean body mass, or bodyweight, you’ll find that the rest of your diet will fall in line. Protein is often the missing lynchpin for results.

I’ve yet to see a client not hit their weight loss goal if they were able to consistently consume at least 1 gram of protein per pound of lean body mass daily.

AKA if you eat enough protein it’s going to make every other aspect of your “diet” easier.

So here are 5 easy ways to get more protein at breakfast.

Here are 5 easy tips you can implement right away to stop wasting time during your workouts, so you can get more work done.

The British and French were so convinced the Enigma Machine could only be solved using words. They spent years and millions of dollars doubling down on the only tree they saw.

Focusing on a single tree only made each problem worse. Catherine and I nearly had heart attacks, and the British and French wasted years and millions of dollars.

None of these problems were solved until they were viewed as a part of a nuanced, complicated, sometimes contradictory forest of life.

Lateral raises are a great example of how a small tweak can optimize the movement and use your anatomy to your advantage.

The best way to perform a lateral raise is NOT directly out to your side.

It’s to bring your hands slightly in front of your body to create a 25-45 degree angle.

I was lucky enough to be a guest on River City Live.

I was lucky enough to be on River City Live yesterday giving some practical tips to help you reach your goal.

I program the ab roll as often as I can.

It’s a very effective, very challenging ab exercise that achieves incredible results in a very short period of time.

But the other day a client stopped after her 2nd rep, and looked up at me with a cocked smile and told me that it was hurting her hips.

This is a 4 movement sequence designed to:

👉🏻Stimulate all muscles in the ball and socket that is your shoulder

👉🏻Get your rotator cuff involved and working
👉🏻Restore full mobility of your shoulder AND upper back
👉🏻Make your joint strong and stable to stop any unwanted noises