Thursday, August 27, 2015

Post Workout Pizza Recipe (yes, pizza!)

If you know me at all, you probably understand my love with pizza, or anything with a gooey melted cheese spread all over something.

I must admit I went through a phase of trying to create a healthy version of pizza (to the best of my abilities) I could. Believe me I did all the hard work of going through all the unhealthy versions first, to make sure my clients wouldn't have to....You're welcome.

One thing did stick around as a key ingredient that I loved. Pesto. There is something about pesto that gives it a better kick than the regular tomato sauce base.

I was going to share my recipe, but there is a similar version from Precision Nutrition Gourmet cook book I found and has all the maronutrients laid out for us.

Below are the ingredients and instructions for your own Pesto Chicken Pizza


6oz of chicken breast
1/4 tsp salt
2 pinches pepper
olive oil spray
whole wheat tortilla
3 tbsp pesto
1/4 cup small broccoli florets
1/4 cup sun dried tomatoes
1/2 cup asparagus
1/2 cup aged cheddar

Serving Size

1 serving

Prep Time

10 min prep time
10 min cooking time


Cut chicken into strips, then season with salt and pepper. Then either sautee or grill chicken and set aside. Preheat oven to 400 Fahrenheit. Lightly coat baking sheet with spray and place the tortilla on the tray. Spread the pesto base evenly, leaving an inch around the tortilla for a crust. Place all vegetables on the tortilla then spread the cheese evenly, and bake for 10 min or when the crust browns.


Thursday, August 20, 2015

Success Story: Sarah

Sarah is one badass Mom. She cycles, deadlifts, and crushes any kettlebell exercise out there.

Sarah's journey started when she realized that postpartum recovery was necessary after she completed her first 10km and her performance didn't meet up to her expectations. She felt "like someone had beaten me on the insides" and had to look further than just "kiegals" that many doctors recommend after pregnancy.

Since doctors are not movement orientated physios, this is as good as it was going to get... Until her very good friend Arleigh refereed her on to me along with a couple other coaches at a gym I was at previously.

With proper progression, time and dedication Sarah has become an elite athlete in my opinion. She has trained with me for 3 years or more(I lost count), and has crushed any goal put in front of her. From 10km runs, cycling, triathlons and even her recent victory of a 205lbs deadlift.

In case you missed it on Facebook, here it is again.

Impressive right? She is a great role model for all women and mothers out there that think they can't lift anything heavier than their own children.

In my opinion the clients I train that put their 100% effort day in day out in the gym and on top of that raise a family are real celebrities that need recognition.

So I'd like to think Sarah is officially a super hero based on everything she does! She is our very own Super Girl!

Thursday, August 13, 2015

The Rules of Fat Loss

Troubling loosing fat off your body? Then you're probably doing it wrong. Many of us try to chase too many goals at the same time and then are pulled in all sorts of different directions, and never get any where.

Out in the land of fitness, there are so many protocols on how to build muscle, loose fat, eat healthy, increase performance, but it's information overload. Why can't there be a simple to follow solution?

Well there is, I remember reading an article written by Alywin Cosgrove called "The Hierarchy of Fat Loss." He provides a clear explanation what to do when it comes to effective fat loss and supports it with research. So, get your notebooks out, because you're about to get schooled!


Everything I will write from this point is based on the article mentioned above along with my own input. Below are 3 things you need for successful fat loss.

1. Nutrition. 

There are many people that constantly claim "I eat pretty good" but are same ones who wish they could loose 10lbs. Seems like this equation doesn't add up......

Make sure your diet is in check before anything else. I personally believe, and its been shown from years of training clients, that all the exercise in the world won't self correct a bad diet.

2. Proper training protocol. 

Want to get better at power lifting? Use a program for power lifting. Want to do better at a 10km run? Use a program for a 10km run. Want to loose fat? Maybe follow the pattern and use a fat loss program.

What does that mean? If you have goals of running half marathons and cycling long distances, increasing your max deadlift and fat loss all at the same time, most likely you will do poorly in all categories if trying to achieve all at once. Why not focus on one? Commit to a fat loss program for 8 weeks and you will see the result.

When I write fat loss programs for clients I make sure to explain that you need a few things in order. You need to have a minimum of 4 hours of training per week that consists of two hours of strength training and 2 hours of metabolic training.

Anything after you can add in aerobic exercise such as cycling, running, etc.

3. Consistency

Week one, you have all your meals prepared, made all your workouts, and you're doing great. Week two, you missed two workouts, went out for lunch couple times, and you're all over the place. Third week you go away for a trip and completely fall off the rails, and you end up discouraged and back back where you started.

You need to bulletproof yourself to keep consistent, this is the key.

Now lets look at all the research on fat loss to further support my points above. Below we have 2 cases.

1. A circuit training protocol was used with 12 sets of exercises for 31 minutes. Researchers concluded that the subjects' metabolism was raised for 38 hours. 38 hours! That means your burning calories a day and a half after your workout.!

2. 3 groups were chosen. Group 1 followed a diet only, group 2 had the diet and aerobic exercise and group 3 was diet and a fat loss weight training program. The results of each group goes as follows:

1 - lost 14.6lbs average in 12 weeks
2 - lost 1 pound more than group 1 in 12 weeks
3 - lost 21.1lbs of fat in 12 weeks.

What does this mean? When fat loss is your main goal a proper fat loss program combined with good nutrition is the recipe for success.

If you are further interested about fat loss training the Cosgrove's have many books on this topic. I personally use the "New Rules of Lifting" series which goes over in depth different training styles and techniques, along with nutritional help. I use this exact one below for creating programs for all my clients. Click below if you'd like to purchase it.

Thursday, August 6, 2015

Transformation Challenge Update (It's almost sold out!)

Hello Everyone!

Since last Thursday when I posted about the 8 Week Transformation Challenge, I was pleased to see how much traction I received in regards to signing up and interest.

Since then, almost all spots have been filled up! The silver and gold packages are completely gone and the only ones left is the bronze package.

Again, I've posted on Facebook yesterday that there are limited spots to the Bronze package, so I'd suggest if you are having second thoughts I'd jump right into this before its too late!

I believe many people jumped on the other packages because of the one on one time with me to go over any nutritional needs. 

But, the Bronze Package still allows you to participate and stay accountable and achieve success. 

You'll have access to the program that has four workouts. Two strength and two metabolic conditioning days. These workouts will be uploaded to your Trainerize account (if you are not a current client we will go over this) and you can track your progress throughout the 8 week journey.

You will have access to the weekly emails with the "10 Healthy Habits" that you will follow precisely to achieve your fat loss/muscle building goals. This also allows you to access me for information via email if you have any questions, concerns or thoughts.

You will have access to the gym to do the workouts on your own if you are a current client. You can just email me which days and times work best for you. 

If you ask me this is a sweet deal and you will learn a lot of useful tips and habits to carry over when the challenge is over.

And remember after August 17th the price of the Bronze Package goes up, so sign up quickly!

Email me for more info!