It’s a heat wave!

100 Degrees today?!

I thought that it was supposed to be Fall?! What is this heat?

On that note, be sure to go out and get yourself a big water bottle, I’m a fan of the Nalgene bottle. Everyone should be drinking between 3-5 liters of water every day, depending on your size and activity levels. Something that can help with getting that much is as simple as putting a post-it note on your bottle every day and making a tick mark every time you finish one. Fill it back up and once that’s empty again, make another tick mark. Work your way to getting 3-5 of those tick marks and you’re doing good!

Yesterday was a lot of fun, let’s keep up the hard work!

Also, it’s also Bring a Friend Week so make sure that you’re friends and family know and are coming to have some fun and sweat it out!

Daily Dose


4×10 Floor GHD
4×12 DB Curl

30 sec Wall Balls
1 Min Rest
30 sec Burpees
1 Min Rest

How to create the perfect meal!


Last week was AMAZING. It sounded like quite a few of you were feeling quite sore by the end of the week. I know that I was too. We had quite a few great workouts. Don’t worry, there’s more where that came from!

This week is also Bring a Friend Week, so share this with your friends and family and bring them with you! That also means that the gym is open to the public, so all reader of the blog are also welcome to come and try it out, just email me to schedule your appointment!

This week we’re going to talk about creating the perfect meal! A lot of these types of lessons will be coming from the Get Fit{Nutrition} program. We’ll cover the basics of what to have on your plate and how much of it, with some examples of each.

Here’s a quick summary:

  1. Portion size.
  2. Picking your quality ingredients.
  3. Choosing your flavor profile.
  4. Cooking basics.
  5. Put it on your plate!

The first thing that we’re going to cover is, portion size using The World’s Best Calorie Counter, I talk about this in the 30 Minutes of Nutrition speech that I’ve been giving to some of the local businesses and organizations.

What is the World’s Best Calorie Counter? It’s not an app, it’s not a program, and it’s not something that you can buy at Bed, Bath and Beyond. It’s much simpler than that. The World’s Best Calorie Counter is, your hand! Yes, it’s that simple. Ladies, your WBCC (World’s Best Calorie Counter) just one hand. Gentleman, your WBCC is two hands worth.

I’m sure that most of you have a basic idea of what needs to go on your plate; protein, carbs, lots of veggies and some fats. Here are the basic “measurements” using your WBCC (we’ll get into types of foods in the next section):

  1. Protein – Ladies, one palms worth of lean protein. Gentleman, two palms worth.
  2. Carbs – Ladies, one cupped hand of carbs. Gentleman, two cupped hands of carbs. Imagine that you’re trying to hold water in your hand, that’s what I mean by a “cupped” hand.
  3. Veggies – Ladies, one fist size of veggies. Gentleman, two fists.
  4. Fats – Ladies, one thumb sized portion of fats. Gentleman, two thumbs.

It’s that simple! Your WBCC goes with you everywhere and it’s easy to use in all situations.

The next thing that we’re going to talk about is types of foods. What is a good protein? What is a good carb? What are good veggies? And what are good fats? Obviously, we want to choose what we’re comfortable eating and don’t have any allergies to. Here’s a list that you can choose from:


  • Beans
  • Eggs
  • Chicken
  • Steak Shrimp
  • Red lentils
  • Pressed yogurt
  • Scallops
  • Salmon
  • Pork tenderloin

Keep in mind that this is just a really short list for some ideas. There are many other options out there like; game meats, vegetarian options, and many more. Get creative and have fun with it.

Smart Carbs:

  • Spaghetti squash
  • Red potatoes
  • Sweet potatoes
  • Brown Rice
  • Wild rice
  • Quinoa
  • Chickpeas
  • Bulgur
  • Plantain
  • Butternut squash
  • Spelt

These are just a few of the “smart” carbs. The thing with carbs is, choosing things that have as little processing as possible. Think about how many steps it took to get to your plate. The fewer the steps, the better you are off.


  • Broccoli
  • Red Cabbage
  • Green beans
  • Bok Choy
  • Spinach
  • Kale
  • Eggplant
  • Carrots
  • Brussels sprouts
  • Bell Peppers

Again, just a VERY short list of many, many good options.


  • Extra virgin olive oil
  • Walnut oil
  • Sesame oil
  • Avocado oil
  • Extra virgin coconut oil
  • Butter
  • Ghee
  • Chopped almonds
  • Chopped peanuts

Again, go as little as processed as possible.

The next thing that we’re going to talk about is, flavor profile. What seasonings do you like? That’s up to you and I encourage you to experiment with it. Try new recipes and try different seasonings. It can get a little boring doing the same thing over and over, so have some fun with it!


  • Oregano
  • Basil
  • Fennel
  • Capers
  • Anchovies
  • Olives
  • Orange


  • Tarragon
  • Thyme
  • Rosemary
  • Bay Leaves
  • Black pepper
  • Lemon


  • Cilantro
  • Cumin
  • Cocoa
  • Ancho and chipotle chilies
  • Limes


  • Miso
  • Sesame seeds
  • Seaweed
  • Pickled radish
  • Ginger
  • Yuzu


  • Cilantro
  • Mint
  • Thai basil
  • Ginger
  • Lime
  • Chiles
  • Green Onion
  • Lemongrass

Again, these are just a few things that you can try. Mix and match, try new stuff and get creative! If you come up with something amazing, post it to the Facebook page.

The fourth thing that we’re going to talk about is, cooking your food. This is the fun part. This is where we get to experiment with different ways to prepare our food and incorporate the seasonings that we just talked about.

Prep your protein source with your herbs and dried spices. Or try sprinkling on some lemon or preserved foods. Sautee onions in oil before putting in your protein or toss in some garlic, my favorite, while it’s cooking. Sprinkle on some chili flakes ir some horse radish if you like a little kick!

And lastly, put it on your plate and eat! Sprinkle on some more herbs or seasonings if you’d like. This is the fun part of eating, experiment and enjoy.

Hopefully this will inspire you to go and try new things and experiment to keep your eating more exciting. Try some and let me know how it goes!

Let’s have a great week!

Daily Dose


4×12 Front & Lateral Raises
4×12 DB Rows

4 RNDs:
10 Pull Ups
15 KB Swings
200m Sprint

Good News and Bad News

Hello everyone!

I’m currently messaging you from my new MacBook Pro. As some of you know, my computer finally died on me. After 12 years of service, it’s time to retire. It was SERIOUSLY only a matter of time. That’s the good news.

The bad news is that I’m having a REALLY hard time getting any of my files off my old computer, so I’m kind of out right now on all of my blog posts, programming and well, everything. So, I’ll have to find a computer genius to get everything off of it and on to my new one. So, bear with me as I’m in the transfer phase.

With that said, let’s get some work done.

Daily Dose

Oly Day!
3 RM Snatch
3×12 Chin Ups
3×12 Snatch Press

Practice makes perfect!

Well… sort of.

I’ve talked before about how I’m not a big fan of the pursuit of perfect, how it’s pretty unattainable. What we can do though is work to be good at something, then work to make it better. There’s no such thing as “perfect”.

With that in mind today, we’re going to work on our L-sits. These can be pretty difficult, and we want to scale it back to be as successful as we can, while making it challenging as well. We only make progress when we push that comfort zone!

Are you ready to leave that comfort zone?

Are you ready to leave that comfort zone?

Daily Dose


4×12 Shoulder W’s
4×30 Sec. L-Sit

EMOM 12:
ODD: 10 Pull Ups

What can you celebrate?

What can you celebrate?

Something that I see a lot in our culture is, “I still haven’t reached my goals. I still feel like I have so far to go.”

It’s pretty easy to look ahead and see those in front of us that are stronger, faster, more limber, more successful, leaner, etc. and that can be pretty demoralizing. What we don’t see from those people is the struggle that they went through to get to that point where they are that lean or strong or successful.

Personally, I find myself occasionally looking ahead of me thinking, “I have so far to go…” and it kind of makes me sad. But what I don’t do often enough, and I think most people don’t do also, is stop and turn around and look back to how far I’ve come.

We’re all on a journey of some sort, whether it’s fitness related, business, relationship, professional, or even goal specific (e.g. running a marathon, climbing a mountain, etc.). We can all get caught up in the thought process of seeing those that can run a marathon in 3 hours, or climb a 14,000 foot peak without breaking a sweat or the person in our industry that can do with ease what we’re really struggling to do.

But how often do we stop and turn around to see how far we’ve come to congratulate ourselves on our progress so far?

Maybe you couldn’t run 200m without getting winded when you first got started at the gym, and now you’re running a 400m. Is that progress even though you’re not running a marathon? Absolutely. Maybe the scale hasn’t changed much, but your clothes are looser. Is that progress? You bet your slimming butt it is. Have you been eating more servings of vegetables that you ever have before? GREAT! That’s progress too.

It’s great to have some sort of big, audacious, ridiculous goal, but it’s also important to focus on the journey and how far we’ve come. So take the time to ask yourself, What are you most proud of over these last few days, weeks or months? What have you REALLY put effort into lately?

If you have been working on something; adding in more veggies, walking more often, eating slowly, etc., that’s great! Now, add in a little more. All progress happens outside our comfort zones, make yourself slightly uncomfortable this week by adding in just a little bit more of what you’ve been doing.

So this week’s challenge is to go to the Facbook page and POST YOUR GOAL for the week. What do you want to do to get outside your comfort zone? Putting it out there in public will also help hold yourself accountable and create that slight social pressure to perform. Head over there right now and put something down.

Daily Dose


4×12 Floor Press
4×12 Good Mornings

Box Jumps
Push Ups


We’ve talk about this before…

Today, we’re going to talk about Mindful Eating. What is mindful eating, you may ask? Good question, here we go!

Mindful eating is a concept that allows you to be in full control of your feelings, thoughts, and emotions while you’re eating. It allows you to become more aware of your hunger cues, whether they are physical or emotional.

Last week when we talked about mindless eating, we mentioned how sometimes when we’re eating we’re not even closely paying attention to what we’re doing with our food. Maybe we might be depressed, or we’re watching TV, have been drinking alcohol, or not watching our portion sizes. Mindful eating helps us in the steps we laid out last week to paying more attention to our eating.

The basics of mindful eating are;

  • listening to physical cues versus emotional
  • eating as slowly as you can
  • really focusing on the tastes, textures and smells of your foods
  • learning to understand your guilt or anxiety about certain foods
  • eating to maintain your exercise, not more
  • noticing how foods effect your feelings and body
  • appreciating your food more
  • answering the “one simple question” (more on this in a bit)

In modern America, we’re constantly surrounded by food. It’s usually highly processed garbage, but food nonetheless. It’s pretty easy for us to wander to the break room at work when we’re bored, grab a handful of animal cookies and stand there and eat them. Then maybe we’ll grab a soda and head back to our desk and sit for another 4 hours. Maybe we’ll repeat that a few times a day and suddenly we’ve eaten/drank 2,000-3,000 calories of processed sugar and carbohydrates without even noticing.

It happens, that’s just the nature of our society right now. Easy access to highly processed “stuff”. We get bored and end up grazing in the kitchen.

It takes up to 20 minutes to realize that we’re full and some of the processed foods that we eat and can cause us to eat much more than we realize. Carbohydrates and fats don’t signal the brain that we’re full like protein and fats do. That’s why so many of our snack foods are loaded with carbs and fat, it makes them extremely palatable to us and we eat much more of it than we should.

So, how do we solve this?

As mentioned above in the bullet points, also in the Mindless Eating article from last week, there are a few things that we can do.

Are you listening to your physical cues or emotional ones? Ask yourself as you’re reaching for a snack, “Am I bored or am I hungry?” This particular one has really helped me out a lot.

Am I eating slowly? As mentioned above, it can take 20 minutes for your brain to realize that you’re full. Eating as slowly as possible will vastly decrease the amount of food that you will eat. Your body will have time to react and you’ll find yourself eating less.

How does this taste? Eating slowly will also allow you to “taste” your food more since it’s spending more time in your mouth. Is it too salty? Is it sweet? What’s the texture like? Experience this in every meal. Get connected with your food.

Are you anxious or feeling guilty as you’re eating something? Well, this should go without saying, but you probably shouldn’t eat it if you are feeling guilty or anxious about it. If you do eat it, that’s OK! It happens sometimes, just make a note of how you felt when you did eat it and move on.

How often are you working out? If you’re in the gym 4-5 days a week, running a couple of times a week, you’re probably going to need to eat a little more food. Relax, you’ve totally earned it. That doesn’t mean that you get to eat all the cookies and ice cream that you can, it just means that you should eat for the activity that you’re doing. If you spend a lot of time at a desk or are only in the gym 1-3 times a week, you might not need as much food. Eat for the activity that you’re performing, not more.

How is this food making you feel, emotionally and physically? When you eat something and you notice that you’re tired or depressed afterward, it’s probably a good idea to avoid that particular food. It takes some time to figure out the foods that can affect you but it’s important to know what different foods can do to us mentally and physically. If you eat something and it PHYSICALLY causes you pain, see a doctor! Maybe you have an allergy or sensitivity to it.

Are you appreciating your food? This goes back to eating slowly. If you’re eating slowly, it’s easier to focus on the different flavors and textures as mentioned above. Doing this will really help you start to appreciate your food more and you’ll notice that certain things that you liked when you wolfed them down, aren’t as good as you remembered them by eating them very slowly.

The “one simple question”. I mentioned this earlier and said that I’d get into this a little more. Like it says, it’s one simple question. When you’re about to eat something, ask yourself, “Is this helping me reach my goal or hurting my goal?” It’s amazing how easy this is. As you get up from your desk and grab a handful of those animal cookies, ask yourself that one simple question. If the answer is a resounding “YES” then eat that food. If it’s a “NO”, don’t eat that food. Simple, right?

Again, if you need more assistance with nutrition, feel free to respond to this email, give me a call/text , or talk to me in the gym and we can schedule and appointment to dig in a bit deeper.

Daily Dose


4×8 Pause DL
4×12 BSS

4 ITR:
5 Pull Ups
10 Leg Lifts
200m Sprints


Quick Post

I’m back!

It’s been a really long week and I’ll have a long post for you all Friday, with some HOMEWORK! Yes, HOMEWORK. Because sometimes, it’s important to think!

Daily Dose


4×12 DB Flies
4×12 Chin Ups

10 Renegade rows
20 Double Unders

Heading Back!

Coming home later

Hey folks! I’ll be heading back to the States a little later today and will be getting in kind of late. Again, no 6:30am class tomorrow but we will be having a 7:30am and 5:30pm class. Here’s a nice little bodyweight workout for you to tide you over!

Daily Dose

30 Second Elbow Plank
10 Dips
15 Up downs
20 Glute Bridges

Hello from Toronto!

Quick Post!

Hello from the other side of the continent! It was a long travel day and internet has been spotty at best so I’m just going to have a short email today.

I’m really excited to be here and I’m looking forward to being interviewed by Nate Green and meeting all the awesome people from Precision Nutrition.

Don’t forget that the gym will be closed Monday through Wednesday morning. There will be a class at 7:30am and 5:30pm Wednesday. Those will be the only two classes, please plan accordingly.

Also, don’t forget that the next ProCoach class starts TOMORROW! If you’re still interested, let me know asap and we can get you on the list. The next class won’t start again until November. Get signed up and get your nutrition going in the right direction!

That’s it for now folks, I hope that you all had a wonderful weekend. I’ll be posting a workout tomorrow, it’ll be easy but you should still do it! I’ll also post a body weight one for you on Tuesday as well. See you all Wednesday!

Daily Dose

Run a 5k for time.

It’s Friday!

MIA Posts

Thank you all again for your patience this week. It’s been a pretty busy week and there’s a lot of irons in the fire. It’s been a lot of good stuff, but I’ve let a few things fall through the cracks like posting the workouts here. So thank you all for understanding.

Don’t forget that next week Monday and Tuesday the gym will be closed. I’m heading to Toronto to meet with some amazing coaches of Precision Nutrition. This is a huge opportunity for me to meet some big names in the industry and I’m very excited about it.

Let’s have a great couple of days and I’ll see you all on Wednesday.

Daily Dose


4×12 DL
4×12 Pull Ups

4 RNDs:
10 DB Rows L&R
10 Push Press
10 DB Walking Lunges